ProForm PFTL98584 Conditioning Guidelines, Exercise Intensity, HOW to Measure YOU Heart Rate

Page 16

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.

16

Page 15 Page 17
Image 16
Page 15 Page 17
Contents Model No. PFTL98584 Serial No QUESTIONS?Customer HOT Line Table 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 USESymptom The power turns off during use Maintenance and TROUBLE-SHOOTINGTop Symptom The walking belt slows when walked on Symptom The walking belt is off-centerSymptom The walking belt slips when walked on Symptom Audio is heard in only one side of the headphonesHOW to Measure YOU Heart Rate Conditioning GuidelinesExercise Intensity Workout GuidelinesSuggested Stretches Part LISTÑModel No. PFTL98584 Key Qty Description12Ó Green Wire, Female/Ring Exploded DRAWINGÑModel No. PFTL98584 100 Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

PFTL98584 specifications

The ProForm PFTL98584 is an advanced treadmill designed for fitness enthusiasts seeking a comprehensive workout experience in the comfort of their homes. This innovative piece of equipment combines state-of-the-art technology with user-friendly features, catering to both beginners and seasoned athletes alike.

One of the standout features of the ProForm PFTL98584 is its robust 3.0 CHP motor, which provides consistent power for a variety of workout intensities. Whether you're walking, jogging, or running, this motor ensures smooth operation, allowing users to enjoy a quiet exercise experience. The sturdy frame supports a weight capacity of up to 300 pounds, making it suitable for a wide range of users.

The treadmill offers a spacious 20” x 60” running surface, providing ample room for users to move comfortably. This feature is particularly beneficial for those who prefer a longer stride, as it promotes a natural running motion. Additionally, the ProForm PFTL98584 is equipped with an adjustable incline feature, allowing users to simulate hill workouts. The incline can be adjusted up to 12%, adding variety to workouts and increasing calorie burn.

Integrated with iFit technology, the ProForm PFTL98584 opens a world of possibilities for home workouts. Users can access a wide library of on-demand workouts led by certified personal trainers, as well as global workouts that allow users to run through various scenic routes around the world. The iFit feature requires a subscription but enhances the overall user experience by providing motivation and new challenges.

The treadmill's display screen is intuitively designed, featuring a 10-inch touchscreen that provides clear visuals of workout metrics such as distance, pace, and calories burned. The console is user-friendly, allowing for quick adjustments to speed and incline during workouts. Additionally, the ProForm PFTL98584 includes built-in speakers and Bluetooth capabilities, enabling users to connect their devices for an immersive workout experience with music or audio coaching.

Durability is also a key characteristic of the ProForm PFTL98584. The machine comes with a lifetime warranty on the frame and a 25-year motor warranty, ensuring a long-lasting investment for users. The folding design of the treadmill allows for easy storage, making it an ideal choice for those with limited space.

In summary, the ProForm PFTL98584 offers a combination of advanced technology, user-centric features, and robust construction, making it a standout option for any home gym. Whether you're aiming to lose weight, build endurance, or maintain overall fitness, this treadmill is designed to support your health and fitness journey effectively.
Top Page Image Contents