ProForm 831.299210 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for in- dividuals over the age of 35 or individuals with pre-existing health problems.

The following guidelines will help you to plan your ex- ercise program. Remember—these are general guide- lines only. For more detailed exercise information, ob- tain 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.

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 MEASURE YOUR HEART RATE

To measure your heart rate, stop ex-

ercising 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:

A Warm-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.

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Contents Model No Serial No SEARS, Roebuck and CO. Hoffman ESTATES, ILTable of Contents Important PrecautionsPage Back Before YOU BeginRight Side Head of the Extension Leg Screw while tightening it AssemblyYour own phillips screwdriver Page Performant Lubetm Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord STEP-BY-STEP Console Operation Console DiagramBattery Installation CALS/FAT Cals HOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to USE the Upper Body Arms HOW to Move the Treadmill HOW to Lower the Treadmill for USESymptom the Power Turns OFF During USE TROUBLE-SHOOTINGSymptom the Power does not Turn on TopSymptom ONE of the Upper Body Arms Squeaks During USE Symptom the Walking Belt Slows When Walked onSymptom the Walking Belt is OFF-CENTER Exercise Intensity HOW to Measure Your Heart RateConditioning Guidelines Workout GuidelinesSuggested Stretches R1199A Qty DescriptionExploded DRAWING-Model No SEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL Full 90 DAY WarrantyModel No

831.299210 specifications

The ProForm 831.299210 treadmill is a well-regarded fitness machine designed to meet the needs of both beginners and seasoned runners. Known for its impressive blend of features, technology, and user-friendly attributes, this treadmill promotes an efficient workout experience at home.

One of the standout features of the ProForm 831.299210 is its powerful motor, designed to deliver a smooth and consistent performance. With a substantial horsepower rating, this motor ensures that users can run at varying speeds without interruption, allowing for diverse workout routines from brisk walking to intense running.

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In terms of technology, the ProForm 831.299210 incorporates advanced features that enhance the user experience. It is equipped with an easy-to-read LCD display that provides real-time data on speed, distance, time, and calories burned. This information is crucial for tracking progress and setting future fitness goals.

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The ProForm 831.299210 also emphasizes convenience with its space-saving design and easy storage options. Many users appreciate the foldable feature of the treadmill, which allows them to quickly tuck it away after workouts, making it ideal for home environments with limited space.

Overall, the ProForm 831.299210 treadmill stands out for its combination of effective performance, user-friendly technology, and thoughtful design. Whether you’re preparing for a 5K or simply maintaining a healthy lifestyle, this treadmill can be a valuable addition to your home gym, providing a reliable platform for all your fitness aspirations.
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