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 burning, 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 recommended 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 system, 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 highest number in your training zone. It may also be helpful 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, stop exercising and place two fingers 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 heart- beat 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.

No. 831.290880 specifications

The ProForm No. 831.290880 is a versatile treadmill designed for both beginners and experienced runners looking to enhance their fitness journey at home. Known for its balance of features, performance, and affordability, this model caters to a wide range of users, making it a popular choice in the home fitness market.

One of the standout features of the ProForm No. 831.290880 is its robust motor. Equipped with a powerful 2.0 CHP motor, it ensures a smooth and consistent performance during workouts. Whether users are walking, jogging, or running, the motor effectively maintains the desired speed and accommodates varied workout intensities, providing flexibility to users at different fitness levels.

In addition, the treadmill features an adjustable incline, allowing users to elevate their workouts significantly. With a range that typically includes several incline levels, users can simulate real-world terrains to challenge themselves further and boost calorie burn. This incline function adds variety to workouts, preventing monotony and helping users to target different muscle groups effectively.

The ProForm No. 831.290880 also incorporates a spacious running surface, designed for comfort and safety. The belt provides ample space for users to run without feeling constrained, which is particularly beneficial for those with longer strides or those who prefer to work out vigorously. Additionally, the cushioned deck technology helps reduce impact on joints, making it an ideal choice for users concerned about injury.

Technologically, this model often comes equipped with a built-in display that provides essential workout metrics, including speed, distance, time, and calories burned. Such features help users to track their progress and motivate them toward achieving their fitness goals. Many models also offer compatibility with fitness apps, allowing users to connect and sync their workout data seamlessly.

Another notable characteristic of the ProForm No. 831.290880 is its foldable design. After workouts, users can conveniently fold the treadmill for compact storage, making it well-suited for homes with limited space. This design consideration adds to its overall appeal as a practical fitness solution.

Overall, the ProForm No. 831.290880 is designed with thoughtful features and user-friendly technology, making it an excellent addition to any home gym. Whether users aim to maintain fitness or embark on a new training program, this treadmill offers reliable performance and adaptability for diverse fitness journeys.