ProForm PFTL98580 Conditioning Guidelines, Exercise Intensity, HOW to Measure YOU Heart Rate

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CONDITIONING GUIDELINES

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

The following guidelines will help you to plan your ex- ercise program. For more information about exercise, consult your physician or obtain a reputable book.

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 at the bottom of this page shows recommended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers define your Òtraining zone.Ó The lowest two numbers are recommended heart rates for fat burning, and the highest 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 heart rate is near the lowest number in your training zone.

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

Aerobic Exercise

If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó Aerobic exercise is activity that requires large amounts of oxygen for pro- longed 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 until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOU HEART RATE

To measure your heart rate, stop exercising 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, ad- just the speed or incline of the treadmill accordingly.

WORKOUT GUIDELINES

Each workout should include three parts: (1) a warm- up, (2) training zone exercise, and (3) a cool-down.

Warming Up

Begin each workout with five to ten minutes of stretch- ing and light exercise to warm up. A proper warm-up increases your body temperature, heart rate and circu- lation in preparation for exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exerciseÑnever hold your breath.

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Contents QUESTIONS? Model No. PFTL98580 Serial NoCustomer HOT Line Mon.ÐFri., 6 a.m.Ð6 p.m. MSTTable of Contents Important Precautions Page Before YOU Begin Left Side Right SideAssembly HOW to Plug in the Power Cord Operation and AdjustmentPerformant Lubetm Walking Belt Console Diagram Features of the ConsoleHOW to USE the Manual Mode CALORIES/FAT CaloHOW to USE the CD Program Mode Select the CD program modePut on the headphones ¥ Fat Burning Level 1ÑThis 30-minute workoutHOW to Play Your OWN Music Cdõs Adjust the volume if desiredWhenkey. the program is completed, remove HOW to Purchase Stereo Speakers HOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USEMaintenance and TROUBLE-SHOOTING Symptom the Power does not Turn onSymptom the Power Turns OFF During USE Symptom Sound is Heard in only ONE Side of the HeadphonesSymptom The walking belt is off-center Symptom The walking belt slows when walked onSymptom The walking belt slips when walked on HOW to Measure YOU Heart Rate Conditioning GuidelinesExercise Intensity Workout GuidelinesSuggested Stretches Part LISTÑModel No. PFTL98580 Key Qty DescriptionKey Qty Description Exploded DRAWINGÑModel No. PFTL98580 136 Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

PFTL98580 specifications

The ProForm PFTL98580 is a versatile and efficient treadmill designed for home fitness enthusiasts and those looking to incorporate more activity into their daily routine. With a combination of innovative technologies and user-friendly features, the PFTL98580 presents an enticing option for both beginners and seasoned athletes.

One of the standout features of the ProForm PFTL98580 is its impressive 2.75 CHP motor. This powerful motor ensures a smooth and consistent performance, allowing users to reach speeds of up to 12 mph. Whether you’re walking at a leisurely pace or running at full speed, this treadmill is designed to accommodate a wide range of fitness levels and goals.

The treadmill is equipped with a 10-inch full-color touchscreen display that enhances the workout experience. The intuitive interface provides easy access to workout stats, such as time, distance, calories burned, and speed. Users can also take advantage of built-in workout programs, which are designed by certified trainers to keep workouts engaging and varied. The treadmill features 50 preset workouts, catering to various fitness levels and allowing users to focus on endurance, speed, or weight loss.

An advanced cushioning system is another key characteristic of the ProForm PFTL98580. The ProShock cushion technology helps reduce the impact on joints, making it a suitable option for those who may have concerns about high-impact workouts. This feature not only enhances comfort but also aids in recovery during and after workouts.

Connectivity is a highlight of this treadmill, as it offers Bluetooth compatibility that allows users to connect their devices seamlessly. This enables access to additional apps and workouts, providing a more personalized experience. Furthermore, the treadmill includes built-in speakers, allowing users to enjoy music or workout podcasts as they exercise.

Another notable feature is the incline capability, which can reach up to 12%. This allows users to simulate hill workouts that add intensity and variation to regular running or walking sessions. The easy-to-use controls enable quick adjustments during workouts, letting users modify their incline settings on the fly.

In conclusion, the ProForm PFTL98580 treadmill combines power, technology, and user-friendly features to create an effective workout experience. From its robust motor and cushioned deck to the interactive touch display and variety of workouts, it stands out as an excellent investment for anyone looking to enhance their fitness routine in the comfort of their own home. Whether users are beginning their fitness journey or seeking to take their training to the next level, the PFTL98580 is designed to meet diverse needs and goals.
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