Conditioning Guidelines, Exercise Intensity

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. RememberÑthese 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. (This chart is also found on the console.)

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 Òtraining zone.Ó 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 Òaerobic.Ó 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.

831.298060 specifications

The ProForm 831.298060 is a versatile and reliable piece of fitness equipment designed to enhance your workout experience. This model is particularly popular among home gym enthusiasts due to its robust construction and advanced features that cater to various fitness levels.

One of the standout features of the ProForm 831.298060 is its adjustable incline. Users can manually adjust the incline level to simulate outdoor running conditions, which helps to target different muscle groups and enhance cardiovascular fitness. This flexibility allows for a more diverse workout routine, ensuring that users don’t hit a plateau.

In terms of technological advancements, this treadmill is equipped with a built-in LCD display that tracks essential workout metrics such as speed, distance, time, and calories burned. The display is easy to read, even during intense workouts, allowing users to stay informed about their performance at a glance. Additionally, the ProForm 831.298060 often includes preset workout programs designed by fitness professionals, providing an excellent way to keep routines fresh and engaging.

Another characteristic that sets the ProForm 831.298060 apart is its SpaceSaver design. This innovative feature allows the treadmill to fold up when not in use, making it an ideal choice for those with limited space. This ensures that even in smaller living environments, users can still enjoy a comprehensive workout without sacrificing floor area.

The ProForm 831.298060 also integrates advanced cushioning technology to reduce impact on joints during workouts. This feature is particularly beneficial for users who may have knee or ankle issues, as it allows for longer workout sessions without discomfort.

Finally, the treadmill is designed with durability in mind, featuring a sturdy frame that can withstand rigorous use. This means that users can confidently engage in their fitness routines knowing that their equipment is built to last.

In conclusion, the ProForm 831.298060 combines versatility, technology, and durability, making it a standout option for anyone looking to enhance their home gym experience. Whether you are a beginner or an experienced athlete, this treadmill offers the features necessary to help you achieve your fitness goals. With its adjustable incline, display technology, and space-saving design, the ProForm 831.298060 is an excellent investment in personal health and fitness.