Exercise Guidelines, Exercise Intensity

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.

PFTL58007.0 specifications

The ProForm PFTL58007.0 is a versatile treadmill designed to cater to both novice and seasoned runners seeking an efficient and effective workout solution. This model stands out in the crowded fitness market, boasting a range of features and technologies that enhance the overall user experience.

One of the most notable aspects of the PFTL58007.0 is its powerful 2.5 CHP motor, which ensures a smooth and reliable performance across various workout intensities. This motor allows for speeds ranging from 0 to 10 mph, accommodating different fitness levels and preferences. Additionally, the treadmill features a 10% incline option, providing users with an added challenge to boost their cardiovascular workout and engage more muscle groups during their runs.

Another key feature of the ProForm PFTL58007.0 is its spacious running surface. With a generous 20” x 55” tread belt, users can enjoy a comfortable and safe running experience without feeling constrained. The cushioned running deck is designed to reduce impact on joints, making it an excellent choice for those with a history of injuries or for individuals looking to prevent them.

In terms of technology, the ProForm PFTL58007.0 integrates with iFit, a subscription-based fitness platform that offers a wide variety of interactive workouts led by personal trainers. This feature allows users to experience global workouts and studio sessions, providing an engaging and motivating environment to reach fitness goals. The treadmill also includes a 5” display that tracks essential stats such as speed, distance, time, and calories burned, giving users immediate feedback during their workout.

Convenience features abound in the ProForm PFTL58007.0, including built-in speakers, an audio jack for media devices, and quick-access controls for speed and incline. The space-saver design allows the treadmill to fold up easily, making it ideal for those with limited space.

Overall, the ProForm PFTL58007.0 is a well-rounded treadmill that combines performance, comfort, and advanced technology. With its robust motor, adjustable incline, spacious running surface, and iFit compatibility, it is an excellent choice for anyone looking to enhance their fitness journey from the comfort of home.