ProForm PFEL54930 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for persons over the age of

35 or persons with pre-existing health prob- lems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in deter- mining heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember that 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, 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

burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your “training zone.” The lower two numbers are recommended heart rates

for fat burning; the highest number is the recommend- ed 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 the intensity of your exercise until your heart rate is near the lowest num- ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exer- cise 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 highest number in your training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up , consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise , consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. Note: During the first few weeks of your exer-

cise program, do not keep your heart rate in your training zone for longer than 20 minutes.

A cool-down , with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help 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. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Model No. PFEL54930 Serial No QUESTIONS?Through Customer HOT LineTable of Contents Down When you stop exercising, allow the pedals Important PrecautionsElliptical crosstrainer is intended for Hold the handgrip pulse sensor or the hanBack Before YOU BeginWrench A rubber mallet AssemblyRamp is turned as shown Wire Harnesses Lower Wire HarnessMake sure Wire harnesses 2Make. sure that the concave end of the FrameMake sure that Apply a generous amount of grease to the Pivot AxleTighten both Shoulder Screws at the same time Elliptical crosstrainer 114HOW to USE the Elliptical Crosstrainer HOW to Plug in the Power CordHOW to Exercise on the Elliptical Crosstrainer Features of the Console To use a Smart programUse HOW to USE the Manual Mode Plas Measure your heart rate if desiredMetal Off the plasticHOW to USE a Smart Program HOW to Connect Your CD PLAYER, VCR Or Computer HOW to Connect Your Portable StereoAudio Cable HOW to Connect Your Home Stereo HOW to Connect Your ComputerPhones jack, see instruction B HOW to Connect Your VCR Programs Toll-freePressVCR. the play button on your CD player or To Connect Your Computer on page 17. HOW to USE Programs Directly from OUR WEB SiteFollow the steps below to use a program from our Web site Return to the elliptical crosstrainer and begin PedalingHOW to Level the Elliptical Crosstrainer Handgrip Pulse Sensor TroubleshootingUse alcohol, abrasives, or chemicals Exercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencyQty Description 109 R0903A100 108 102 101 101 102 104Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT Part No R0903A