ProForm PFRX35390 Conditioning Guidelines, Why Exercise?, 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 individuals over the age of 35 or individuals withpre- existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and general well-being. Regular participation in a well- rounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina and endurance, better weight man- agement and body fat control, increased ability to deal with stress, and greater self-esteem and confidence.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find

 

TRAINING ZONE (BEATS/MIN.)

AGE

 

 

UNCONDITIONED

CONDITIONED

 

 

 

20

138Ð167

133Ð162

 

 

 

25

136Ð166

132Ð160

 

 

 

30

135Ð164

130Ð158

 

 

 

35

134Ð162

129Ð156

 

 

 

40

132Ð161

127Ð155

 

 

 

45

131Ð159

125Ð153

 

 

 

50

129Ð156

124Ð150

 

 

 

55

127Ð155

122Ð149

 

 

 

60

126Ð153

121Ð147

 

 

 

65

125Ð151

119Ð145

 

 

 

70

123Ð150

118Ð144

 

 

 

75

122Ð147

117Ð142

 

 

 

80

120Ð146

115Ð140

 

 

 

85

118Ð144

114Ð139

 

 

 

your training zone in the table below. Training zones are listed according to age and physical condition. During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise.

To measure your heart rate, use the pulse sensor in the handlebar. You can also measure your pulse by placing two fingers

on your wrist. Stop exercising and

take a six-second heartbeat count.

Multiply the result by ten to find your heart rate. (A six- second count is used because your heart rate

drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exer- cise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

A well-rounded workout includes the following three phases:

A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhyth- mic stretches. This will increase the body temperature, heart rate, and circulation in preparation for strenuous exercise.

A cardiovascular phase, including 20 to 30 minutes of exercising with your heart rate in your training zone.

A cool-down phase, consisting of 5 to 10 minutes of stretching. Thorough stretching offsets muscle con- tractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is often most effective during this phase. This phase should leave you relaxed and comfortably tired.

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. Find the best time of day for your workouts, and then stick with it. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Model No. PFRX35390 Serial No QUESTIONS?Customer HOT Line Table of Contents Important Precautions Front Before YOU BeginBack Right Side Assembly Page Screws Page Slide the Lumbar Cushion 94 over the Backrest 15 as shown HOW to USE the Light Cycle HOW to Adjust the Seat FrameHOW to Adjust the Pedal Straps HOW to Adjust the Pedaling ResistanceDiagram of the Console Description of the ConsoleHOW the Pacer Programs Operate Description of the Monitor ModesTurn on the power Select one of the three pacer programs or the manual modeSTEP-BY-STEP Console Operation Begin your workoutHOW to USE the Light Therapy POD HOW to Plug in the Power Cord on the Light Therapy PODDistance 12Ó 18Ó 24Ó Lux 10,000 200 500 HOW to USE the Pulse Sensor Hand Pulse Sensor TROUBLE-SHOOTINGMaintenance and Storage Battery ReplacementCrank Adjustment HOW to Store the Exercise CycleWHY EXERCISE? Conditioning GuidelinesExercise Intensity Workout GuidelinesLimited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT Part LISTÑModel No. PFRX35390 Qty Description

PFRX35390 specifications

The ProForm PFRX35390 is a state-of-the-art elliptical machine designed for fitness enthusiasts who value performance, versatility, and convenience in their workout routines. This model epitomizes the ideal balance between functionality and advanced technology, making it suitable for users of all fitness levels, from beginners to seasoned athletes.

One of the standout features of the ProForm PFRX35390 is its adjustable incline ramp, which allows users to customize their workout intensity by altering the incline level. This feature not only targets different muscle groups, ensuring a comprehensive workout but also helps in maximizing calorie burn. With various resistance levels available, users can easily switch up their routines to maintain engagement and challenge themselves over time.

The machine is equipped with a smooth and silent magnetic resistance system, which ensures a fluid motion during every stride. This technology minimizes noise, making it ideal for home environments where a peaceful atmosphere is preferred. Furthermore, the ergonomic design of the handlebars promotes proper posture, reducing strain on the joints and enhancing the overall workout experience.

In addition to its physical features, the ProForm PFRX35390 incorporates advanced technology that elevates the user experience. The integrated workout screen provides real-time feedback on essential metrics, such as distance, time, calories burned, and heart rate. This information enables users to track their progress and achieve their fitness goals systematically.

Connectivity is another significant aspect of the ProForm PFRX35390. The machine is compatible with various fitness apps, including iFit, providing a broad range of interactive workouts and personalized coaching. Users can explore virtual exercise environments and participate in global challenges, all aimed at keeping them motivated and engaged.

Finally, the ProForm PFRX35390 is designed with user comfort in mind. The oversized cushioned pedals offer excellent support for the feet, and the compact design of the machine fits seamlessly into any home gym setup. With its combination of innovative features, cutting-edge technology, and user-centric design, the ProForm PFRX35390 is undoubtedly a top choice for anyone looking to elevate their fitness journey.