ProForm PFTL13011.0 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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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 heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determin- ing 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 exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, 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 stretch- ing 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 between 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 Model No. PFTL13011.0 Serial No QUESTIONS?Call TOLL-FREE Mon.-Fri a.m.-6 p.m. MT Sat a.m.-4 p.m. MTTable of Contents Important Precautions Page Before YOU Begin Part Identification Chart Make sure that the power cord is unplugged AssemblySee the inset drawing. Tie the wire tie Fully tighten the Screws yet. Note It may be Be careful not to pinch the wires. IfAttach the Right Upright not shown Base Covers into place yetScrews and Star Washers will be used Step Start all four Screws, and then tighten them AssemblyAssembly. They will be used in step Screws, and then tighten them Is shown. Start all four Screws, and then Tighten them Page Care and Maintenance HOW to PUT on the Heart Rate MonitorTroubleshooting Chest Heart Rate MonitorUse a Surge Suppressor Operation and AdjustmentHOW to Connect the Power Cord Console Diagram Features of the Console HOW to USE the Manual Mode HOW to Turn on the PowerSelect the manual mode Insert the key into the consoleFollow your progress with the displays Change the incline of the treadmill as desiredTurn on the fan if desired Measure your heart rate if desiredStart the workout HOW to USE AN Onboard WorkoutSelect an onboard workout Insert the iFit Live module into the console HOW to USE AN Ifit Live WorkoutSelect an iFit Live workout Start the workout. See onHOW to USE the Stereo Sound System COOL-DOWN ModeMetric Information ModeHOW to Fold the Treadmill HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USESymptom The power turns off during use TroubleshootingSymptom The power does not turn on Symptom The walking belt slows when walked on Page Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyQty Description Part ListDescription Qty Drawing a Exploded Drawing B Exploded Drawing C Exploded Drawing D Icon Health & Fitness, Inc., 1500 S W., Logan, UT Ordering Replacement PartsLimited Warranty
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