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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ProForm 831.28643.0 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency
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831.28643.0 specifications

The ProForm 831.28643.0 treadmill is a popular choice among fitness enthusiasts seeking an efficient and durable workout machine for home use. Designed to cater to a variety of fitness levels, this treadmill combines functionality with an array of features that enhance the user experience.

One of the standout features of the ProForm 831.28643.0 is its powerful motor, which delivers consistent performance while allowing users to engage in high-intensity workouts without worrying about wear and tear. The motor is complemented by a spacious running deck, providing ample room for users to run or walk comfortably. In addition to its sturdy design, the deck is equipped with ProForm's patented FlexSelect cushioning system, which offers adjustable shock absorption. This means users can customize their workout experience for both comfort and impact, catering to individual needs and preferences.

The treadmill also boasts a high-resolution display that provides real-time feedback on key metrics such as speed, distance, time, and heart rate. This display is easy to read and helps users track their progress effectively. Moreover, it includes an integrated EKG heart rate monitor that allows users to keep tabs on their cardiovascular health during workouts.

Technology plays a significant role in the ProForm 831.28643.0, as it comes with built-in Bluetooth connectivity. This feature enables users to sync their devices and utilize a range of training apps like iFit, which offers a plethora of interactive workouts, maps, and guided training sessions led by professional trainers. With iFit, users can virtually run scenic routes around the world, adding variety and motivation to their workouts.

Another notable characteristic of this treadmill is its space-saving design. The ProForm 831.28643.0 incorporates a folding mechanism that allows users to easily store the treadmill when not in use, making it a practical choice for those with limited space. Additionally, the machine includes transport wheels for added convenience.

In summary, the ProForm 831.28643.0 treadmill combines a robust motor, adjustable cushioning, advanced technology, and a space-saving design, making it a top choice for individuals looking to enhance their fitness routine from the comfort of their own home. Whether running, walking, or engaging in intensive cardio workouts, this treadmill is engineered to support users in achieving their fitness goals effectively.
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