Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

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

The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your ex- ercise program. For more detailed exercise informa- tion, obtain 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 desired 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 exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your “train- ing zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the pulse sensor.

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 en-

ergy. 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 tread- mill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

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.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-ex- ercise 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, you may com- plete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

PFTL59023 specifications

The ProForm PFTL59023 is a home treadmill that combines advanced technology with practicality to cater to the needs of both beginner and experienced fitness enthusiasts. Designed for those who seek a convenient way to maintain their fitness routines, this treadmill offers a variety of features that enhance the workout experience.

One of the standout features of the PFTL59023 is its spacious running surface. With a belt size of 20 inches by 55 inches, runners can enjoy ample room to stretch their legs during workouts. The commercial-grade tread belt also ensures durability, providing a smooth and consistent running experience, whether you are walking or sprinting.

In terms of technology, the ProForm PFTL59023 boasts an impressive 10-inch Smart HD touchscreen. This interactive screen allows users to access various workout programs and track their fitness metrics in real-time. With the help of iFit integration, users can unlock a library of engaging workouts led by personal trainers, as well as access scenic routes around the world via Google Maps. The subscription-based iFit service continually updates the program offerings to keep workouts fresh and exciting.

Another notable characteristic is the adjustable incline feature. The PFTL59023 allows users to raise the incline up to 10%, enabling them to simulate hill workouts that can boost cardiovascular endurance and burn more calories. The machine also includes a decline feature, which provides added variety and challenge for users seeking a full range of motion in their workouts.

Convenience is further enhanced by the quick-access buttons on the console, allowing users to adjust speed and incline on the fly. The capacity to reach speeds of up to 10 miles per hour makes it suitable for interval training and high-intensity workouts.

Additionally, the ProForm PFTL59023 is equipped with a space-saving design, allowing it to be easily folded when not in use. This is an essential feature for those with limited workout space at home, ensuring that fitness enthusiasts can enjoy their treadmill without sacrificing room.

Comfort is also prioritized, with built-in features such as a cushioned deck that reduces impact on joints, thereby minimizing the risk of injury during workouts.

In summary, the ProForm PFTL59023 treadmill is a well-rounded machine packed with advanced technology, convenience, and comfort features. Whether you are engaging in light jogging or intense training sessions, this treadmill provides a versatile platform to help you reach your fitness goals efficiently.