24

INTRODUCTION IMPORTANT
PRECAUTIONS BEFORE
YOU BEGIN TREADMILL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY
BEFORE
YOU BEGIN ASSEMBLY

25

INTRODUCTION
IMPORTANT
PRECAUTIONS
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY

What is Target Heart Rate Zone?

Target Heart Rate Zone tells
you the number of times per
minute your heart needs to beat
to achieve a desired workout
effect. It is represented as a
percentage of the maximum
number of times your heart can
beat per minute. Target Zone
will vary for each individual,
depending on age, current level
of conditioning, and personal
fitness goals. The American
Heart Association recommends
working-out at a Target Heart
Rate Zone of between 60% and
75% of your maximum heart
rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser
will want to workout in the
70-75% range. See chart for
reference.

ExAMPLE:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column
up to the target zone bar. Results: 60% of maximum Heart Rate = 108 Beats Per Minute, 75% of
maximum Heart Rate = 135 Beat Per Minute.

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.

TARGET HEART RATE ZONE CHART

100%
75%
60%
BEATS PER MINUTE
20 25 30 35 4 0 45 50 55 60 6 5
AGE
TARGET ZONE
120 117 114 111 108105102 9 9 97 93
150 146 143 13913513 1128 124120116

STRETCH FIRST

Before using your product, it is best to take a few minutes doing a few gentle stretching exercises.
Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease
into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure
not to bounce while doing these stretches.

1. STANDING CALF MUSCLE STRETCH

Stand near a wall with the toes of your left foot about 18" from the
wall, and the right foot about 12" behind the other foot. Lean forward,
pushing against the wall with your palms. Keep your heels flat and hold
this position for a count of 15 seconds. Make sure that you do not bounce
while stretching. Repeat on the other side.

2. STANDING QUADRICEP STRETCH

Using a wall to provide balance, grasp your left ankle
with your left hand and hold your foot against the
back of your thigh for 15 seconds. Repeat with your
right ankle and hand.

3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH

Sit on the floor with your legs together and straight out in front of you.
Do not lock your knees. Extend your fingers towards your toes and
hold for a count of 15 seconds. Make sure that you do not bounce while
stretching. Sit upright again. Repeat one time.

STRETCHING

TIPS
T1201_Rev.1.7.indd 24-25 7/31/08 4:52:55 PM