ProForm 8.5 ZT Exercise Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency

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EXERCISE GUIDELINES

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

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is in- tended only as an exercise aid in determining heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise 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 of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Model No. PFTL54509.0 Serial No QUESTIONS?Mon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MT On the WEBTable of Contents Important Precautions Page Before YOU Begin Assembly Do not fully fold the Frame yet Make sure that the power cord is unpluggedTighten the Nut the Wheel must turn freely Upright do not fully tighten the Bolts yet With a second Bolt Spacer 81, 3/8 x 4 Bolt 3/8 Star WasherBolts yet Bolts yet See steps 4 and 6. Tighten the 3/8 x 4 Bolts Page HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Features of the Console Console DiagramHOW to USE the Manual Mode HOW to Turn on the PowerTurn on the fan if desired Measure your heart rate if desired. Before usingSelect one of the preset workouts. To select a HOW to USE a Preset WorkoutStart the workout Insert an iFit card and select a workout HOW to USE AN Ifit WorkoutHOW to USE the Stereo Sound System Information ModeHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Lower the Treadmill for USE Problem The power turns off during use TroubleshootingCompatible with GFCI-equipped outlets Top Problem The walking belt slows when walked onProblem Solution Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyR0110A Part LIST-Model No. PFTL54509.0Key No. Qty Description Exploded Drawing A-Model No. PFTL54509.0 R0110A Exploded Drawing B-Model No. PFTL54509.0 R0110A Exploded Drawing C-Model No. PFTL54509.0 R0110A Exploded Drawing D-Model No. PFTL54509.0 R0110A Limited Warranty Ordering Replacement PartsIcon Health & Fitness, Inc., 1500 S W., Logan, UT