ProForm 831.297783 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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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. RememberÑthese are general guide- lines. For more detailed information about exercise, obtain a book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your car- diovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective exercise, your heart rate should be maintained at a level between 71.5% and 85% of your maximum heart rate as you exercise. This is known as your training zone.

You can find your training zone in the table below. Training zones are listed according to age and physical condition.

 

 

 

 

Training Zone (Beats/Min.)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Age

 

 

Unconditioned

Conditioned

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

20

 

138-167

 

133-162

 

 

 

 

 

 

 

 

 

 

25

 

136-166

 

132-160

 

 

 

 

 

 

 

 

 

 

30

 

135-164

 

130-158

 

 

 

 

 

 

 

 

 

 

35

 

134-162

 

129-156

 

 

 

 

 

 

 

 

 

 

40

 

132-161

 

127-155

 

 

 

 

 

 

 

 

 

 

45

 

131-159

 

125-153

 

 

 

 

 

 

 

 

 

 

50

 

129-156

 

124-150

 

 

 

 

 

 

 

 

 

 

55

 

127-155

 

122-149

 

 

 

 

 

 

 

 

 

 

60

 

126-153

 

121-147

 

 

 

 

 

 

 

 

 

 

65

 

125-151

 

119-145

 

 

 

 

 

 

 

 

 

 

70

 

123-150

 

118-144

 

 

 

 

 

 

 

 

 

 

75

 

122-147

 

117-142

 

 

 

 

 

 

 

 

 

 

80

 

120-146

 

115-140

 

 

 

 

 

 

 

 

 

 

85

 

118-144

 

114-139

 

 

 

 

 

 

 

 

 

 

Burning Fat

To burn fat, you must exercise at a 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 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 low end of your training zone as you exercise.

WARNING: The pulse sensors are not medical devices. Various factors, including your movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as exercise aids in determining heart rate trends in general.

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 intensity of your exercise until your heart rate is near the middle of your training zone.

WORKOUT GUIDELINES

Each workout should include the following three impor- tant parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down.

Warm-up

Warming up prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 25).

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your heart rate in your train- ing zone for longer than 20 minutes.) Breathe regularly and deeply as you exerciseÑnever hold your breath.

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Contents Model No Serial No SEARS, Roebuck and CO., Hoffman ESTATES, ILTable of Contents Important PrecautionsThere is one Before YOU Begin Left Right SideAssembly Assembly requires the included allen wrenchPhillips Page HOW to USE the Chest Pulse Sensor HOW to PUT on the Chest Pulse SensorCare and Maintenance Chest Pulse Sensor TROUBLE-SHOOTING¥ The CR 2032 battery may need to be replaced BatteryOperation and Adjustment HOW to Plug in the Power CordPerformant Lubetm Walking Belt Diagram of the Console Features of the ConsoleHOW to Turn on the Power Make sure that Position On/off switch is ÒonÓ positionHOW to USE the Manual Mode CALS./FAT Cals DISTANCE/LAPSHOW to USE the Speed Programs Select the desired speed programPress the Start button to start the program HOW to USE the Heart Rate Programs Select the desired heart rate programHOW to USE the Fitness Test Program Follow your progress with the LED trackTreadmill is set at 1.5%. Remove the key Select the Fitness Test programPage HOW to Create a Custom Program Insert the key into the consoleSelect one of the custom programs Hold down STOP/PAUSE button for two SecondsHOW to USE a Custom Program When the program is completed, remove the keyHOW to Select the Information Mode Press the Start buttonHOW to Fold and Move the Treadmill HOW to Adjust the Firmness of the Walking PlatformHOW to Fold the Treadmill for Storage HOW to Move the Treadmill HOW to Lower the Treadmill for USEMaintenance and TROUBLE-SHOOTING Problem The power turns off during useProblem The heart rate monitor does not function properly CR 2032 battery may need to be replacedConditioning Guidelines Exercise IntensityWorkout Guidelines Suggested Stretches Part LISTÑModel No Key No. Qty Description8Ó White Wire, Male/Female Exploded DRAWINGÑModel No 127 119 118 107 123 103 101 112 129 122 100 91 96 89 93 9 Full 90 DAY Warranty Model NoSEARS, Roebuck and CO., Dept WA, Hoffman ESTATES, IL