CONDITIONING GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially 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.

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 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 lower two numbers are recommended heart rates for fat burning; the highest number is the recommend- ed 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 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 as you exercise.

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, 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. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Healthrider HREL3006.1 manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency
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HREL3006.1 specifications

The Healthrider HREL3006.1 is an innovative piece of fitness equipment designed to cater to a wide range of users, from beginner exercisers to fitness enthusiasts. This versatile elliptical trainer combines performance with advanced technology to provide a comprehensive workout experience.

One of the standout features of the HREL3006.1 is its adjustable resistance levels. Users can select from multiple levels, allowing them to tailor their workout intensity according to their fitness goals. This makes it ideal for both high-intensity interval training and lower-intensity sessions. The smooth and quiet flywheel ensures a seamless experience during workouts, allowing users to focus on their exercise without distraction.

The design of the Healthrider HREL3006.1 is user-friendly, with a sturdy frame that guarantees stability during workouts. Ergonomic, adjustable pedals cater to various foot sizes and offer a comfortable grip, enhancing the overall user experience. In addition, the machine features oversized, non-slip foot platforms that ensure safety during intense activities.

Another major highlight of the HREL3006.1 is its LCD display, which provides real-time feedback on essential workout metrics such as time, distance, calories burned, and heart rate. This innovative display is user-friendly, allowing individuals to track their progress conveniently and motivate themselves to reach their fitness objectives.

For those focused on heart rate training, the HREL3006.1 is equipped with built-in pulse grips, enabling users to monitor their heart rate easily. This feature is especially beneficial for those engaging in cardiovascular workouts, as it helps users stay within their target heart rate zones for maximum efficiency.

The Healthrider HREL3006.1 also supports multiple user profiles, making it suitable for families or shared fitness spaces. Each user can customize their workout preferences, making it easy for everyone to enjoy personalized fitness experiences.

Finally, the compact design of the Healthrider HREL3006.1 ensures it can fit conveniently in most homes, while its folding capability allows for easy storage when it’s not in use. With its advanced features, user-friendly technology, and sturdy build, the Healthrider HREL3006.1 is a fantastic option for anyone looking to enhance their fitness routine. Whether you're aiming for weight loss, improved overall health, or increased endurance, this elliptical trainer has everything needed to support your fitness journey.
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