ProForm PFAW75070 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

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CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

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

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your cardiovascular 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. The chart below shows recom- mended heart rates for fat burning, maximum fat burn- ing, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, look above your age and find the three numbers in light grey boxes. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the rec- ommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. 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 your pace until your heart rate is near the lowest number in your training zone as you exercise. It may also be helpful to set the dials on the resistance cylinders at level 1, 2, 3, or 4.

For maximum fat burning, adjust your pace until your heart rate is near the middle number in your training zone as you exercise.

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 your pace until your heart rate is near the high- est number in your training zone. It may also be help- ful to set the dials on the resistance cylinders at level 5, 6, 7, or 8.

Strength Training

To strengthen and tone your muscles, you must exer- cise your muscles at a moderate to high percentage of their capacity. Set the dials on the resistance cylinders at level 9, 10, 11, or 12.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes.

Then, stop exercising and

place two fin- gers on your wrist as

shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart

rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six- second count is used because your heart rate will drop rapidly when you stop exercising.)

Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the intensity of your exercise by adjusting the resistance or by changing your pace.

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Contents QUESTIONS? Model No. PFAW75070 Serial NoCustomer HOT Line Important Precautions Table of ContentsBefore YOU Begin Assembly requires a phillips screwdriver not included AssemblyPage Diagram of the Electronic Monitor HOW to USE the AIR WalkerResistance Adjustment Electronic Monitor ModesOperating the Electronic Monitor Battery InstallationStorage and TROUBLE-SHOOTING HOW to Fold the AIR Walker for StorageReplacing the Batteries HOW to Measure Your Heart Rate Conditioning GuidelinesExercise Intensity Workout Guidelines Exercise FrequencyQty Description Exploded DRAWINGÑModel No. PFAW75070 HOW to Order Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT