Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for in- dividuals over the age of 35 or individuals with pre-existing health problems.

The following guidelines will help you to plan your ex- ercise program. Remember—these are general guide- lines only. For more detailed exercise information, ob- tain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the de- sired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning and aerobic exer- cise.

To find the proper heart rate for you, first find your age on the left side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the right of your age. The three numbers are your “training zone.” The lower two numbers are recom- mended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your

14heart rate is near one of the lower two numbers in your

training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level. (See page 9.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, set the speed control on the console to PERFOR- MANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, stop ex-

ercising and place two fingers on your wrist as

shown. Take a six- second heartbeat count, and multiply the result by ten to find your heart

rate. (A six-second count is used because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, adjust the speed or in- cline of the treadmill accordingly.

WORKOUT GUIDELINES

A well-rounded workout includes the following three important parts:

A Warm-up

Start each workout with 5 to 10 minutes of stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

PFTL49392 specifications

The ProForm PFTL49392 treadmill is a versatile and feature-rich exercise machine designed to cater to a wide range of fitness enthusiasts. This model offers a blend of innovative technologies and practical characteristics that make it a popular choice for home workouts.

One of the standout features of the ProForm PFTL49392 is its powerful motor, which provides a robust performance for various workout intensities. The 2.5 CHP motor ensures smooth operation while supporting speeds up to 10 miles per hour, making it suitable for walking, jogging, and running. Coupled with a 10% incline capability, users can increase the intensity of their workouts by simulating uphill running, which effectively enhances calorie burn and overall cardiovascular fitness.

The treadmill boasts a spacious running surface, measuring 20 inches wide by 55 inches long. This generous space allows for comfortable strides, accommodating users of different heights and running styles. Additionally, the ProForm PFTL49392 features the proprietary ProShox cushioning system, designed to reduce impact on joints and provide a more comfortable running experience, which is especially beneficial for long training sessions.

Another significant aspect of the PFTL49392 is its integration with technology. The treadmill comes equipped with a 7-inch Smart HD touchscreen display that provides clear feedback on workout metrics, including time, distance, speed, calories burned, and heart rate. The console is also compatible with iFit technology, offering a subscription-based interactive training experience. Users can access a vast library of on-demand workouts led by professional trainers, as well as automated workouts that adjust speed and incline based on terrain simulation.

For added convenience, the ProForm PFTL49392 treadmill includes Bluetooth connectivity, allowing users to connect their devices, stream music, and enhance their workout experience. It also features built-in speakers and a tablet holder for multimedia entertainment while exercising.

Durability is another key characteristic, as the ProForm PFTL49392 is built with a robust frame that can withstand long-term use. The folding design facilitates easy storage and saves space in home gyms.

Overall, the ProForm PFTL49392 treadmill stands out for its blend of advanced features, user-friendly technology, and comfort-driven design, making it an excellent choice for those looking to enhance their fitness journey at home.