ProForm 995 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 QUESTIONS? Model No. PFTL99910.0 Serial NoMon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MT On the WEBTable of Contents Important Precautions Save These InstructionsBefore YOU Begin Assembly Wrench ScissorsMake sure that the power cord is unplugged See the inset drawing. Tie the wire tieAttach the Right Upright not shown Be careful not to pinch the UprightBase Covers into place yet Attach the Right Handrail 87 in the same way Shown. Start all four Screws, and then tighten Each of them Important To avoid damagingAgain. if YOU do not Connect the CON All four Bolts, and then tighten each ThemPage Raise the Frame 56 to the position shown Page HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Console Diagram Features of the Console HOW to Turn on the Power HOW to USE the Manual ModePage Measure your heart rate if desired. Before using Select an onboard workout HOW to USE AN Onboard WorkoutStart the workout Select an iFit Live workout HOW to USE AN Ifit Live WorkoutStart the workout. See on HOW to USE the Stereo Sound System HOW to USE a Proform SyncMake sure that the audio wire is fully plugged Information Mode HOW to Fold and Move the Treadmill HOW to Fold the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USEProblem The power turns off during use TroubleshootingCompatible with GFCI-equipped outlets Problem The walking belt slows when walked on TopProblem Solution Exercise Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches Part LIST-Model No. PFTL99910.0 R1010AQty 904 533 Exploded Drawing B-Model No. PFTL99910.0 R1010A 1 Exploded Drawing C-Model No. PFTL99910.0 R1010A Exploded Drawing D-Model No. PFTL99910.0 R1010A Limited Warranty Ordering Replacement PartsIcon Health & Fitness, Inc., 1500 S W., Logan, UT

995 specifications

The ProForm 995 is a premium treadmill designed for fitness enthusiasts and home users seeking both powerful performance and advanced features. This treadmill combines cutting-edge technology with user-friendly design, making it an excellent choice for those aiming to enhance their workout routines.

One of the standout features of the ProForm 995 is its 3.0 CHP motor, providing a smooth and consistent running experience. This powerful motor supports speeds up to 12 mph, allowing users to customize their workouts from walking to intense running sessions. Additionally, the incline capability of the treadmill reaches up to 15%, which significantly increases workout intensity while engaging more muscle groups.

The ProForm 995 comes equipped with a spacious 20” x 60” running surface, offering ample room for users to run comfortably without feeling restricted. This feature is particularly beneficial for runners who prefer longer strides. To ensure a comfortable and low-impact experience, the treadmill includes ProShox cushioning technology. This cushioning system reduces joint stress and minimizes the impact on the body, making workouts more enjoyable and sustainable over time.

In terms of technological integration, the ProForm 995 shines with its built-in 7-inch display screen, providing essential workout stats such as speed, distance, time, and calories burned. The console is also Bluetooth compatible, allowing users to connect their devices for a personalized experience. The inclusion of iFit technology means users can access a vast library of workout programs designed by professional trainers. With iFit, users can take virtual runs around the world, follow guided workouts, and even track their progress over time.

The treadmill features an easy-to-use folding design, making it convenient for users with limited space. The SpaceSaver design with EasyLift Assist allows users to fold the treadmill up after workouts with minimal effort.

Moreover, the ProForm 995 includes built-in speakers and an audio jack, enabling users to enjoy their favorite music or workout playlists seamlessly during their sessions.

Overall, the ProForm 995 treadmill is an excellent investment for those who want versatility, comfort, and innovative fitness technology in their home workout equipment. With its powerful motor, advanced features, and user-friendly design, it caters to a wide range of fitness levels and goals, making it a top choice for serious fitness enthusiasts.