Exercise Guidelines, Exercise Intensity

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.

PFEL73207.0 specifications

The ProForm PFEL73207.0 is a cutting-edge elliptical machine designed for users who seek an efficient and versatile workout experience in the comfort of their homes. This model stands out with its combination of advanced features, innovative technologies, and user-friendly design, making it ideal for both beginners and fitness enthusiasts alike.

One of the key features of the PFEL73207.0 is its adjustable incline ramp. This allows users to modify the workout intensity by increasing or decreasing the incline, targeting different muscle groups, and enhancing the overall cardiovascular benefits of their routine. With a variety of incline settings, users can easily customize their workout to suit their fitness levels and goals.

The elliptical boasts a robust 20-pound inertia-enhanced flywheel, which ensures a smooth and natural stride while exercising. This feature minimizes impact on joints, making it a suitable choice for individuals who may be recovering from injuries or are concerned about joint stress during workouts. Additionally, the machine offers an adjustable stride length, catering to users of various heights and preferences, further enhancing comfort during use.

One notable technology integrated into the PFEL73207.0 is the iFit compatibility. This feature allows users to access a vast library of on-demand workout programs and professional trainers through an internet connection. The iFit technology delivers personalized coaching, tailored workout plans, and the ability to track progress over time. Users can also explore different virtual workout environments, making their fitness journey more engaging and motivating.

The console of the PFEL73207.0 is equipped with a high-definition touchscreen, providing easy access to workout stats, program selections, and iFit content. This user-friendly interface ensures that users can effortlessly track their heart rate, calories burned, distance traveled, and more during their sessions. Integrated Bluetooth speakers further enhance the experience, allowing users to connect their devices and listen to podcasts, music, or audiobooks while they work out.

In terms of design, the ProForm PFEL73207.0 is compact yet sturdy, making it suitable for various home environments. The machine features transport wheels for easy mobility, allowing users to move it and store it conveniently when not in use. With its combination of innovation, comfort, and adaptability, the ProForm PFEL73207.0 elliptical machine is an excellent investment for anyone looking to elevate their fitness game.