ProForm PFEL3905.0 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 problems. 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 determin- ing 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 QUESTIONS? Model No. PFEL3905.0 Serial NoTable of Contents Important Precautions Front Before YOU BeginBack Assembly Locknut the Wheel should turn freely Wire harnesses doDuring this step Wire harnesses Harnesses do notGet pinched This stepPage Handlebar Leg must be able to pivot freely HOW to USE the Elliptical Exerciser HOW to Exercise on the Elliptical ExerciserHOW to USE the Handlebars HOW to Adjust the Stride of the Elliptical ExerciserFeatures of the Console Diagram of the ConsoleSelect the manual mode Monitor your progress with the display If there areSheets of clear Turn on the fan if desiredTurn on the console HOW to USE a Pulse ProgramSelect a pulse program Select a preset program HOW to USE a Preset ProgramBegin pedaling to start the program Battery Replacement Maintenance and TroubleshootingHandgrip Pulse Sensor Troubleshooting Conditioning Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencyPart LIST-Model No. PFEL3905.0 Qty DescriptionR0605A Exploded Drawing B-Model No. PFEL3905.0 Limited Warranty HOW to Order Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT

PFEL3905.0 specifications

The ProForm PFEL3905.0 is a versatile elliptical machine designed to enhance your cardiovascular workouts while providing a low-impact exercise experience. This machine seamlessly blends advanced technology with user-friendly features, making it an ideal choice for both beginners and experienced fitness enthusiasts.

One of the standout features of the PFEL3905.0 is its fully adjustable stride length, which ranges from 18 to 20 inches. This adaptability ensures that users of different heights can maintain proper form and comfort during their workouts. Additionally, the machine includes oversized pedals that provide maximum stability and comfort for your feet, allowing you to focus on your exercise without discomfort.

The PFEL3905.0 is equipped with a powerful 5-inch backlit display that keeps you informed about your key workout metrics such as time, speed, distance, and calories burned. This display is easy to read in various lighting conditions, ensuring you stay on track with your fitness goals. The console also features built-in speakers and Bluetooth compatibility, allowing you to connect to your favorite music or fitness apps for an engaging workout experience.

One of the most appealing aspects of the ProForm PFEL3905.0 is its integration with the iFit technology. This interactive training platform extends your workout possibilities with access to a vast library of on-demand workouts, personalized coaching, and global workout locations. With iFit, you can experience varied terrains and guided sessions led by professional trainers, further enhancing the motivation to exercise.

The machine also features 24 resistance levels, allowing users to customize their workout intensity. This variety helps maintain engagement and promotes progressive training as users build their strength and endurance over time. Additionally, the built-in workout programs provide predetermined routines designed to target different fitness goals, making it easy to switch things up and avoid workout plateaus.

For easy transport and storage, the PFEL3905.0 is designed with front-mounted wheels, enabling you to move the elliptical around your space effortlessly. Its compact design is perfect for home gyms or limited workout spaces.

In conclusion, the ProForm PFEL3905.0 elliptical machine combines advanced technology with versatile features. Its adjustable stride length, Bluetooth connectivity, iFit integration, and numerous resistance levels make it an excellent choice for anyone looking to elevate their fitness journey. With the ability to customize workouts and enjoy a user-friendly experience, this elliptical promises to be a valuable addition to any home gym.