ProForm PFTL57007.0 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is in- tended only as an exercise aid in determining heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath.

Cooling down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents QUESTIONS? Model No. PFTL57007.0 Serial NoCall TOLL-FREE Mon.-Fri a.m.-6 p.m. MST Sat a.m.-4 p.m. MSTTable of Contents Important Precautions Page Before YOU Begin Assembly Make sure that the power cord is unplugged Do not fully fold the Frame yetNut the Wheel must turn freely. Discard See the inset drawing. Tie the long tieFully tighten the Bolts yet Make sure the Upright Wire 38 is notNot fully fold the Frame yet Firmly tighten the Bolts Start all the Screws before tightening any of them Pull on the sleeve to make sure that it is locked into placeRaise the Frame 56 to the position shown HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Console Diagram Features of the ConsoleHOW to Turn on the Power HOW to USE the Manual ModeSelect the manual mode Insert the key into the consoleChange the incline of the treadmill as desired Measure your heart rate if desired Turn on the fan if desiredSelect a cross training workout HOW to USE a Cross Training WorkoutPress the Quick Start button to start the work- out Continue the cross trainer workout HOW to USE a Classic Aerobic Workout Select a classic aerobic workoutSelect the monthly challenge Get a monthly challenge goalStart the workout Complete the workout. See steps 4-9 onHOW to Review Your Monthly Challenge LOG Information ModeOptional Chest Pulse Sensor HOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USE Troubleshooting Problem The power turns off during useProblem The walking belt slows when walked on Page Exercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches R1207A Qty DescriptionQty Exploded Drawing A-Model No. PFTL57007.0 R1207A Exploded Drawing B-Model No. PFTL57007.0 R1207A Exploded Drawing C-Model No. PFTL57007.0 Exploded Drawing D-Model No. PFTL57007.0 R1207A Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

PFTL57007.0 specifications

The ProForm PFTL57007.0 treadmill is a versatile and feature-rich fitness machine designed to meet the needs of both beginners and experienced athletes. With its sleek design and powerful performance, it offers a comprehensive solution for those looking to enhance their cardiovascular fitness from the comfort of their homes.

One of the standout features of the ProForm PFTL57007.0 is its robust motor, capable of delivering a maximum speed of 10 mph. This ensures smooth and consistent operation, making it suitable for a variety of workouts, from brisk walking to intense running sessions. The treadmill also boasts an incline capability of up to 10%, allowing users to simulate hill workouts and add an extra level of challenge to their routines.

The running surface measures a generous 20 x 55 inches, providing ample space for users to run comfortably. This area is equipped with ProForm’s patented cushioning technology which reduces impact on joints, thereby minimizing the risk of injury and ensuring users can enjoy longer workouts without discomfort.

In terms of technology, the ProForm PFTL57007.0 stands out with its compatibility with iFit® Coach, an interactive training platform that offers a wealth of workout options and personalized coaching. Users can access a library of workouts led by professional trainers, as well as enjoy real-world routes through Google Maps integration. This feature takes convenience to a new level, allowing workouts to feel fresh and engaging.

The console is user-friendly, featuring a large LCD display that tracks key metrics such as speed, distance, time, calories burned, and heart rate. The heart rate monitoring is facilitated through sensors located on the handlebars, giving users an additional layer of insights into their fitness levels.

Additional features include an integrated tablet holder, allowing users to follow along with workouts or watch videos while exercising. The treadmill also includes built-in speakers, enabling users to connect their devices for a more immersive experience during workouts.

With a space-saving design that allows for easy folding and storage, the ProForm PFTL57007.0 is ideal for home gyms with limited space. This treadmill combines functionality, advanced features, and thoughtful design, making it an excellent choice for individuals looking to invest in their health and fitness. Overall, the ProForm PFTL57007.0 is a stellar option for those seeking a reliable and versatile treadmill.
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