ProForm PFTL58581 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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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 your movement, may affect the accuracy of heart rate readings. The 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. RememberÑthese 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 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 recommended 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 Òtrain- ing zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the rec- ommended heart rate for aerobic exercise; and the highest number is for advanced conditioning.

To measure your heart rate during exercise, use the pulse sensor on the console. If your heart rate is too high or too low, adjust the speed and incline of the treadmill.

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 heart rate is near the lowest number in your training zone. It may also be helpful to set the speed control on the console to FAT BURN.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be Òaerobic.Ó 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 middle of your training zone. It may also be helpful to set the speed control on the console to AEROBIC.

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone, or set the speed control on the console to PER- FORMANCE. Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

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

Training Zone ExerciseÑAfter 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 exerciseÑnever hold your breath.

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Contents Customer HOT Line QUESTIONS?Model No. PFTL58581 Serial No Mon.ÐFri., 6 a.m.Ð6 p.m. MSTTable of Contents Important PrecautionsPage Before YOU Begin Left Side Right SideAssembly Tighten all parts used in this step and in step Performant Lubetm Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Diagram of the Console STEP-BY-STEP Console OperationDISTANCE/LAPS CALS/FAT CalsHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USE Top Maintenance and TROUBLE-SHOOTINGProblem The power turns off during use Problem The walking belt slips when walked on Problem The walking belt slows when walked onProblem The walking belt is off-center when walked on Workout Guidelines Conditioning GuidelinesExercise Intensity Suggested Stretches Part LISTÑModel No. PFTL58581 Key No. Qty DescriptionExploded DRAWINGÑModel No. PFTL58581 Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty