Conditioning Guidelines, Exercise Intensity

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.

PFCCEL3906.2 specifications

The ProForm PFCCEL3906.2 is an innovative piece of fitness equipment that has gained attention for its advanced features and technology. Specifically designed for cardio workouts, this elliptical machine combines functionality, comfort, and durability to enhance the user's exercise experience.

One of the standout features of the ProForm PFCCEL3906.2 is its ergonomic design. The unit has adjustable pedals that allow users to find their ideal foot positioning for maximum comfort during workouts. This is especially beneficial for individuals who may struggle with joint fatigue or discomfort, as the low-impact nature of an elliptical machine reduces the strain on knees and hips while still delivering an excellent cardio workout.

The PFCCEL3906.2 also boasts a robust array of resistance levels. With multiple settings, users can easily modify the intensity of their workouts. This versatility makes it suitable for beginners as well as seasoned fitness enthusiasts looking to challenge themselves. Moreover, the resistance is digitally controlled, ensuring smooth transitions between different levels, which helps maintain workout flow without interruptions.

In terms of technology, the ProForm PFCCEL3906.2 utilizes a high-quality display console. This console provides essential workout data, including time, distance, calories burned, and heart rate, allowing users to track their progress effectively. Additionally, the built-in heart rate monitor ensures that users can maintain their desired exercise intensity, making it easier to achieve fitness goals.

To enhance the workout experience further, the PFCCEL3906.2 features integrated speakers, allowing users to plug in their devices and enjoy their favorite music or podcasts during workouts. This feature keeps motivation high and makes exercising more enjoyable.

The ProForm PFCCEL3906.2 is constructed with durable materials, ensuring longevity and stability during intense workouts. Its compact design also makes it an excellent choice for home users with limited space, as it can be easily stored when not in use.

Overall, the ProForm PFCCEL3906.2 is a versatile and feature-rich elliptical machine that caters to a wide range of fitness levels. Its combination of comfort, technology, and robust design makes it an appealing option for anyone looking to elevate their cardiovascular training regimen. Whether you're a casual exerciser or a dedicated athlete, this elliptical is built to support your fitness journey effectively.