ProForm PFCCEX34390 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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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 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.

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 on the bottom line 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 lowest number is the recommended heart rate for fat burning; the middle number is the recom- mended heart rate for maximum fat burning; the high- est number is the recommended heart rate for aerobic exercise.

To measure your heart rate, first exercise for at least four minutes. Then, stop pedaling and measure your heart rate using the pulse sensor (see step 6 on page 11).

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 maxi- mum fat burning, adjust the intensity of your exercise 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 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.

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. (During the first few weeks of your exercise pro- gram, 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, plan three work- outs each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exer- cise a regular and enjoyable part of your everyday life.

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Contents Model No. PFCCEX34390 Serial No QUESTIONS?To Avoid Unnecessary Customer HOT LineTable of Contents Tions before using the recumbent cycle Important PrecautionsFront Before YOU BeginLeft Side Driver AssemblyIf the Seat Carriage 11 is not on the Carriage Bar Two M10 Nylon Locknuts 45. Make sure thatPosition the Rear Stabilizer 3 under the Carriage Insert the lower end of the Backrest Frame 8 into Shown To the Upright with a Ground ScrewUpright Front Rear HOW to Adjust the Pedal Straps HOW to Adjust the Position of the SeatImpor Plug in the power supply HOW to USE the Manual ModeTurn on the power Description of the ConsoleFollow your progress with the monitor modes Scan mode Adjust the pedaling resistance as desiredSpeed, time, dis Tance, fat calorie, orPulse Sensor TROUBLE-SHOOTING HOW to USE a Preset Workout ProgramSee on Begin your workoutExercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencyRetailer Address RecordHOW to Order Replacement Parts Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Limited WarrantyIs a registered trademark of Icon Health & Fitness, Inc Part No R0201ARemove this Exploded Drawing and Part List from the Manual Page Qty Description Key No. Qty Frame Crank Bearing AssemblyBackrest Frame Crank Nut Flywheel Console Left Pedal Handlebar Endcap Left Pedal Strap49 50 1585 57 56 74 14 143

PFCCEX34390 specifications

The ProForm PFCCEX34390 is an innovative piece of fitness equipment designed to elevate your workout experience to new heights. This cutting-edge exercise bike combines advanced technology with a focus on user comfort and effectiveness, making it an excellent choice for both beginners and seasoned fitness enthusiasts.

One of the standout features of the PFCCEX34390 is its iFit compatibility. This subscription service offers an extensive library of on-demand workout programs led by professional trainers, allowing you to customize your fitness routine based on your personal goals. With iFit, users can experience interactive training sessions, virtual outdoor rides, and scenic routes that transform the traditional exercise experience into an engaging adventure.

The PFCCEX34390 is equipped with a robust flywheel that provides a smooth and quiet ride, ensuring that your workouts are effective without disturbing others around you. The bike's resistance levels are easily adjustable, allowing users to tailor the intensity of their workouts to match their fitness levels. This is particularly important for individuals seeking to build strength or endurance, as they can gradually increase resistance as they progress.

Comfort is a key consideration in the design of the PFCCEX34390. The seat is ergonomically designed, offering adequate cushioning and support for long rides. Additionally, the bike features adjustable handlebars and seat height, ensuring users of all sizes can find their optimal riding position. This focus on comfort helps reduce fatigue during workouts, encouraging longer sessions and better overall performance.

Another notable aspect of this exercise bike is its integrated display screen, which provides real-time feedback on your workout metrics, such as speed, distance, time, and calories burned. This data-driven approach helps users stay motivated by allowing them to track their progress over time.

In terms of durability, the PFCCEX34390 boasts a sturdy frame, built to withstand rigorous workouts while maintaining stability. The bike's compact design makes it suitable for various living spaces, allowing users to integrate fitness seamlessly into their daily routines.

Overall, the ProForm PFCCEX34390 stands out as a versatile and high-quality exercise bike. With its emphasis on technology, user comfort, and adjustable features, it is an excellent investment for anyone looking to enhance their fitness journey and achieve their health goals.