ProForm PFEL05807.0 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially 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.

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 exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, 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 stretching. 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 between 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.

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Contents QUESTIONS? Model No. PFEL05807.0 Serial NoCall TOLL-FREE Table of Contents Important Precautions Before YOU Begin Assembly Page Grease Elliptical exerciser Repeat this step for the other sideWire Harness Button Screws 95. Avoid pinching the WireTip Start all screws before tightening any Avoid pinchingRepeat this step for the Left Handlebar not shown Manufacturer-supplied power supply. Plug Are recommended. Important If the elliptiMay become damaged. Remove the two bat Avoid pinching the Wire Harness 48 during this step HOW to USE the Elliptical Exerciser HOW to Move the Elliptical ExerciserHOW to Exercise on the Elliptical Exerciser Page Features of the Console Console DiagramHOW to USE the Manual Mode Select the manual modeBegin pedaling to turn on the console When you are finished exercising, the console Measure your heart rate if desiredWill turn off automatically Press Start or begin pedaling to start the workout HOW to USE a Weight Loss WorkoutHOW to View the Fitness Journal HOW to USE a Preset WorkoutBattery Replacement Maintenance and TroubleshootingHOW to Adjust the Reed Switch HOW to Adjust the Drive BeltExercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencySuggested Stretches Qty Description R1007AQty Description Exploded Drawing a PFEL05807.0 Exploded Ordering Replacement Parts Limited WarrantyIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT