Conditioning Guidelines, Exercise Intensity

CONDITIONING GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for individuals over the age of 35 or individuals withpre-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 burn- ing, 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, 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; and the highest number is the 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 or 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 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 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. The key to success is make exercise a regu- lar and enjoyable part of your everyday life.

PFEVEL2486.0 specifications

The ProForm PFEVEL2486.0 is a remarkable piece of fitness equipment designed to enhance your home workout experience. This elliptical machine stands out with its blend of advanced technology, user-friendly features, and durable build quality, making it an excellent choice for individuals of all fitness levels.

One of the main features of the ProForm PFEVEL2486.0 is its adjustable incline. Users can change the incline level to target different muscle groups, adding variety to their workouts and helping to maximize calorie burn. With multiple incline options, it allows for a versatile exercise routine that can be easily adapted to meet individual fitness goals.

The elliptical is equipped with a powerful, smooth-motion flywheel that ensures a quiet workout experience. This feature is particularly beneficial for those who may be working out at home and want to avoid disturbing others. The flywheel's weight also contributes to the stability of the machine, allowing for a robust yet smooth motion during use.

In terms of technology, the ProForm PFEVEL2486.0 boasts a large, easy-to-read display that tracks crucial metrics such as time, distance, speed, and calories burned. This console helps users keep track of their progress and motivates them to achieve their fitness objectives. The elliptical also features built-in workout programs that are specifically designed to guide users through effective workouts, catering to various fitness levels and preferences.

Another standout characteristic is the comfort and ergonomic design of the ProForm PFEVEL2486.0. The oversized pedals offer ample space and grip, ensuring a secure footing during intense workouts. Additionally, the machine has built-in handrails that provide support and can be used to monitor your heart rate, thanks to the integrated sensors which allow users to manage their workout intensity effectively.

Moreover, the ProForm PFEVEL2486.0 features a space-saving design, making it perfect for home gyms or limited spaces. It can easily be moved around due to its lightweight construction with transport wheels, allowing users to rearrange their workout area with ease.

In summary, the ProForm PFEVEL2486.0 elliptical machine combines advanced technology with user-oriented design features. Its adjustable incline, quiet performance, and comfortable build make it an excellent investment for anyone looking to improve their fitness from the comfort of home.