Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing 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.

620 specifications

The ProForm 620 is an advanced elliptical machine designed to provide an effective and comfortable workout experience. It combines a variety of features, innovative technologies, and ergonomic characteristics, making it an attractive option for fitness enthusiasts at any level.

One of the standout features of the ProForm 620 is its 18-inch stride length. This feature allows users to engage various muscle groups in the legs and glutes while also enhancing the overall cardiovascular workout. The machine is designed to accommodate users of different heights, ensuring a smooth, natural motion for everyone.

The ProForm 620 is equipped with an array of resistance levels, offering up to 24 different settings. This range allows users to gradually increase their workout intensity, making it suitable for both beginners and experienced fitness aficionados. With digital resistance adjustments, users can easily modify their workout without interrupting their rhythm.

An integral part of the ProForm 620 is its space-saving design. The machine features a folding frame, allowing for easy storage when not in use. This is particularly beneficial for those with limited workout space at home. The machine also has built-in transport wheels, making it easy to move from one location to another.

Incorporating technology, the ProForm 620 offers an interactive workout experience through its built-in smart display. The 5-inch backlit display provides essential workout statistics, such as time, distance, calories burned, and heart rate. Additionally, it supports Bluetooth connectivity, enabling users to sync with fitness apps and track their progress over time.

The ProForm 620 is also designed with a focus on comfort. Its oversized pedals provide ample space for feet, with a non-slip surface to enhance stability during workouts. The adjustable, ergonomic handlebar supports different grip positions, ensuring comfort during longer exercise sessions.

Furthermore, the machine is equipped with silent magnetic resistance technology, which minimizes noise during operation. This feature allows users to work out at any time without disturbing others in the household.

Overall, the ProForm 620 combines versatility, advanced technology, and ergonomic design to create an elliptical machine that meets the varying needs of users. Whether for weight loss, cardio training, or overall fitness, the ProForm 620 stands out as a solid choice for people seeking to enhance their workout experience at home.