Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

The following guidelines will help you to plan your ex- ercise program. For more detailed exercise informa- tion, obtain 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 de- sired 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 recom-

mended heart rates for fat burning and aerobic exer- cise.

	HEART RATE		TRAINING	ZONE
(				J fJ;hP;J:/gJ!
	IGE rg_rl:_,11		,'Lt_g'i,:tSlt	:_"2"_,"tz
(	20		El	r4
(	30	IPJt	!=f"	_'t.
(	30		I=1"	_1"
	$0	PJ&	gIt	_g
(	50		pq	"_'_,
(	50	IItb	I	_,
(	60		.,	_,
( 80		_I_	Io)	. .
( 80			;'t	,_1"

To find the proper heart rate for you, first find your age on the left side of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers to the right of your age. The three numbers are your "training zone." The lower two numbers are recom-

mended heart rates for fat burning; the higher 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 one of the lower two numbers in your

training zone. It may also be helpful to set the speed control on the console to FAT BURN to help you main- tain the proper intensity level. (See page 9.)

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be "aerobic." 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 highest number in your training zone. It may also be helpful to set the speed control on the console to AEROBIC to help you maintain the proper intensity level. (See page 9.)

High Performance Athletic Conditioning

If your goal is high performance athletic conditioning, set the speed control on the console to PERFOR- MANCE to help you maintain the proper intensity level. (See page 9.) Note: During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone.

HOW TO MEA-

SUREYOUR

HEART RATE

To measure your heart rate, stop exer- cising 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, adjust the speed or in- cline of the treadmill accordingly.

WORKOUT GUIDELINES

A well-rounded workout includes the following three important parts:

AWarm-up

Start each workout with 5 to 10 minutes of stretching and light exercise (see SUGGESTED STRETCHES on page 15). A proper warm-up increases your body

temperature, heart rate, and circulation in preparation for exercise.

831.2916 specifications

The ProForm 831.2916 is a sophisticated piece of fitness equipment designed to cater to a variety of workout needs, focusing on providing an all-encompassing exercise experience. As a versatile treadmill, it seamlessly combines robust features with innovative technologies to enhance user engagement and results.

One of the standout features of the ProForm 831.2916 is its powerful motor, which ensures smooth and consistent performance. With a horsepower rating that supports a wide range of speeds, users can easily transition from walking to running with ease, making it suitable for all fitness levels. The treadmill also boasts an adjustable incline, allowing users to tailor their workouts to simulate various terrains, thus maximizing calorie burn and improving overall fitness.

The ProForm 831.2916 comes equipped with a spacious running surface, providing ample room for comfortable strides and enabling users to run or walk without feeling restricted. The extra cushioning system is designed to reduce impact on the joints, making it an ideal option for individuals seeking to minimize wear and tear during exercise.

Incorporating advanced technology, this treadmill features interactive capabilities that enhance the workout experience. With access to a variety of pre-set workout programs, users can easily choose specific routines that match their fitness goals, whether it's weight loss, endurance building, or speed training. The console often includes a large, easy-to-read display that tracks essential metrics such as time, distance, speed, and calories burned, keeping users motivated and informed throughout their workouts.

Another notable technology integrated into the ProForm 831.2916 is its compatibility with fitness apps, allowing users to connect their devices for a more personalized experience. This connectivity enables access to an extensive library of workouts and streaming options to keep users engaged.

Additionally, the ProForm 831.2916 is designed with user convenience in mind. It typically features a foldable design for easy storage, as well as built-in transport wheels, making it more practical for home gym setups. The product often includes accessories such as cup holders and a tablet holder, ensuring that users have everything they need within arm's reach.

In summary, the ProForm 831.2916 is engineered to fulfill the diverse needs of fitness enthusiasts with its powerful motor, adjustable incline, spacious running surface, advanced technologies, and user-friendly design. This treadmill is a reliable choice for anyone looking to enhance their home workout routine effectively.