CONDITIONING GUIDELINES
WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for in- dividuals over the age of 35 or individuals with
The following guidelines will help you to plan your ex- ercise program. For more detailed exercise informa- tion, obtain a reputable book or consult your physician.
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
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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, stop ex- ercising and place two fingers on your
16.Never leave the treadmill unattended whilst it is running. Always remove the key and unplug the power cord when the treadmill is not in use.
17.Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See ASSEMBLY on page 5 and HOW TO FOLD AND MOVE THE TREADMILL on page 10.) You must be able to safely lift 20 kg (45 lbs.) to raise, lower, or move the treadmill.
18.When folding or moving the treadmill, make sure that the storage latch is fully closed.
19.Do not change the incline of the treadmill by placing objects under the treadmill.
20.Inspect and properly tighten all parts of the treadmill regularly.
21.Never drop or insert any object into any opening.
22.DANGER: Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the main- tenance and adjustment procedures de- scribed in this manual. Never remove the motor hood unless instructed to do so by an authorised service representative. Servicing other than the procedures in this manual should be performed by an authorised service representative only.
23.This treadmill is intended for
rate as a guide. The chart below shows recommended heart rates for fat burning and aerobic exercise.
wrist as shown. Take a
your heart rate. (A
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
SAVE THESE INSTRUCTIONS
WORKOUT GUIDELINES
The decals shown have been placed on your treadmill. If a decal is miss-
To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below 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 recom- mended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relatively 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 does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near one of the lower two numbers in your training zone.
Each workout should include the following three impor- tant parts:
A Warm-up
Warming up prepares the body for exercise by increas- ing circulation, delivering more oxygen to the muscles and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 15).
Training Zone Exercise
After warming up, increase the intensity of your exer- cise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exer- cise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you
A Cool-down
Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent
ing, or if it is not legible, please call our Customer Service Department to order a free replacement decal (see
ORDERING REPLACEMENT PARTS on the back cover of this manual). Apply the replacement decal in the location shown.
Note: The decal below is shown at 40% of actual size.
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