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 this or any exer- cise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.

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 on 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 Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the highest number is the heart rate for aerobic exercise.

Burning Fat

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 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 Òaerobic.Ó 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.

HOW TO MEASURE YOUR HEART RATE

To measure your

heart rate, first exer- cise for at least four minutes. Then, stop

exercising and place two fingers on your wrist as shown. Take a six-second heart- beat count, and mul- tiply the result by 10 to find your heart

rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six- second count is used because your heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretch- ing and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

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ProForm 831.288221 manual Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate, Workout Guidelines
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831.288221 specifications

The ProForm 831.288221 is a high-quality treadmill that caters to both fitness enthusiasts and casual users looking to enhance their exercise routine. This model is built with various advanced features and technologies that not only promote effective workouts but also ensure user comfort and safety.

One of the main features of the ProForm 831.288221 is its robust motor, designed to provide a smooth and quiet workout experience. The treadmill is fitted with a deck that can accommodate a maximum user weight, making it suitable for a wide range of individuals. The running surface is spacious, allowing for comfortable strides, whether you're walking, jogging, or running.

The ProForm 831.288221 incorporates adjustable incline settings, enabling users to create diverse workouts that mimic outdoor running conditions. This feature not only burns more calories but also strengthens different muscle groups. The incline can easily be adjusted with the push of a button, allowing for quick transitions during your workout.

In terms of technology, the ProForm 831.288221 comes equipped with a built-in LCD display that tracks essential workout metrics such as speed, distance, time, and calories burned. This display helps users monitor their progress and stay motivated throughout their training sessions. Furthermore, the treadmill features multiple preset workout programs designed by certified personal trainers, offering varying levels of intensity to cater to different fitness levels.

The treadmill also supports interactive training sessions through compatibility with iFit technology. This feature allows users to access a vast library of workouts and even engage in live classes led by professional trainers, enhancing the overall fitness experience. Users can track their progress via the app, ensuring they stay on course to achieve their fitness goals.

When it comes to user comfort, the ProForm 831.288221 is designed with a cushioned running surface that reduces impact on the joints, making it an excellent choice for long-distance training sessions. Additionally, the treadmill is designed with a space-saving folding feature, making it easy to store when not in use.

Overall, the ProForm 831.288221 stands out with its combination of powerful features, advanced technology, and thoughtful design elements. It serves as an ideal fitness solution for anyone looking to improve their cardiovascular health and enhance their overall physical fitness in the comfort of their own home. With its user-friendly interface and diverse workout options, this treadmill can help you achieve your health and fitness goals efficiently and effectively.
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