ProForm 831.21522.1 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 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 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 lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest num- ber is the recommended heart rate for aerobic exer- cise.

Fat Burning

To burn fat effectively, you must exercise at a rela- tively low intensity level for a sustained period of time.

During the first few minutes of exercise, your body uses easily accessible 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 low- est number 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.

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, 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 Serial No Sears, Roebuck and Co., Hoffman Estates, ILTable of Contents Important PrecautionsBefore YOU Begin Rear Right SideAssembly Avoid pinching Wire harnesses During this step Shields 26Attach the other Handlebar 3 to the Seat Bracket Same way Be careful to avoid pinching the wire harnesses HOW to Adjust the Seat HOW to Adjust the Pedal Straps HOW to Operate the Exercise CycleAdjust the Right Pedal Strap not shown Console Diagram Features of the Console Monitor your progress with the display HOW to USE the Manual ModeSelect the manual mode. When the power is turned on, Measure your heart rate if desired Peel offPlastic. Place Pulse sensor. Avoid moving your hands. WhenHOW to USE a Preset Program HOW to USE a Pulse ProgramHold the handgrip pulse sensor HOW to Connect Your CD PLAYER, VCR, or Computer Audio CableHOW to Connect Your Home Stereo HOW to Connect Your ComputerHOW to Connect Your VCR Press the play button on your CD player or VCR Return to the exercise cycle and begin pedaling HOW to USE Programs Directly from OUR WEB SiteFollow the online instructions to start the program Maintenance and Troubleshooting HOW to Move the Exercise CycleHOW to Level the Exercise Cycle Handgrip Pulse Sensor TroubleshootingConditioning Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencyPart LIST-Model No Qty DescriptionR0406A Exploded Drawing B-Model No DAY Full Warranty Get it fixed, at your home or ours