Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing 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.

831.24723.1 specifications

The ProForm 831.24723.1 is a sophisticated treadmill designed for fitness enthusiasts seeking to enhance their workout experience at home. Known for its durability and advanced features, this model combines modern technology with user-friendly design.

One of the standout features of the ProForm 831.24723.1 is its powerful motor. With a 2.5 HP continuous duty motor, it ensures smooth and consistent performance during your workouts, whether you’re walking or running. This motor supports a speed range of up to 10 miles per hour, allowing users to customize their workout intensity.

The treadmill also features a spacious running surface. With a 20" x 55" deck, users can find comfort in their stride, accommodating different workout styles—from light jogging to more intense running sessions. The deck is cushioned with ProForm’s patented FlexSelect system, which gives users the option to choose between a softer surface for joint protection or a firmer surface for a more road-like feel.

One notable technology included in the ProForm 831.24723.1 is the iFit compatibility. This feature allows users to access a vast library of interactive workouts led by professional trainers. With iFit, users can experience virtual coaching, personalized training programs, and even follow interactive trails that adjust the treadmill’s incline automatically. This adds a layer of motivation and variety to workouts, keeping users engaged and helping to prevent exercise plateau.

The treadmill offers a range of incline settings that can be adjusted up to 10%. This allows users to simulate outdoor terrain, increasing workout intensity and helping to burn more calories. The simple one-touch controls make it convenient for users to adjust the speed and incline metrics without interrupting their rhythm.

In addition to performance features, the ProForm 831.24723.1 places importance on user convenience. It has a built-in sound system, allowing users to connect their devices and enjoy their favorite music or podcasts while exercising. The LCD display provides essential workout metrics such as speed, time, distance, and calories burned, helping users track their progress effectively.

The ProForm 831.24723.1 treadmill also emphasizes storage and space-saving design. Its foldable frame allows for easy storage when not in use, making it suitable for home environments where space might be limited.

Overall, the ProForm 831.24723.1 treadmill is an excellent choice for those looking to enhance their home workout experience with its blend of advanced features, user-friendly technology, and solid construction. Whether you are a beginner or a seasoned runner, this treadmill can accommodate your fitness journey and help you achieve your goals.