ProForm PFEL39030 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 (see SUGGESTED STRETCHES on page 21). A proper warm-up increases your body temperature, heart rate, and circulation in preparation 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 Customer HOT Line QUESTIONS?Model No. PFEL39030 Serial No Table of Contents Important Precautions Left Side Back Before YOU BeginFront Assembly Wire harnesses Make sureDo not get PinchedPage Page HOW to USE the Elliptical Crosstrainer HOW to Adjust the PedalsHOW to USE the Handlebars HOW to Exercise on the Elliptical CrosstrainerFeatures of the Console To use the manual mode of the console, seeHOW to USE the Manual Mode Select the manual modeTurn on the console Begin pedaling and change the resistance Pedals as desiredTurn on the fan if desired HOW to USE a Smart Program Select one of the Smart programsBegin pedaling to start the program Follow your progress with the large displayHOW to Connect Your Portable Stereo Audio CableHOW to Connect Your Home Stereo HOW to Connect Your Computer HOW to Connect Your VCR PressVCR. the play button on your CD player or HOW to USE Programs Directly from OUR WEB Site Return to the elliptical crosstrainer and begin PedalingMaintenance and Troubleshooting Battery ReplacementHOW to Level the Elliptical Crosstrainer Handgrip Pulse Sensor TroubleshootingConditioning Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches Part LIST-Model No. PFEL39030 Qty DescriptionR0603A Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT HOW to Order Replacement PartsLimited Warranty