CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for individu- als over the age of 35 or individuals with pre- existing health problems.

The pulse sensor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The sensor is intended only as an exercise aid in determining heart rate trends in general.

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 rate as a guide. The chart below shows recom- mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age near 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 define your “train- ing zone.” The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the pulse sensor.

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 en-

ergy. 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 tread- mill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

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.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post- exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete 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 831.295033 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency
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831.295033 specifications

The ProForm 831.295033 is a versatile and feature-rich treadmill designed for fitness enthusiasts seeking an efficient workout solution at home. One of its standout features is the FOLD Design, which allows for easy storage when not in use. This functionality is particularly advantageous for those with limited space in their workout area, as it can be conveniently folded and tucked away.

Equipped with a 2.5 HP motor, the ProForm 831.295033 provides a smooth and consistent running experience, capable of supporting various workout intensities. Whether you're engaging in a leisurely walk or a vigorous run, the treadmill can handle your needs. The device also boasts an impressive maximum speed of 10 mph, enabling users to challenge themselves and increase their performance gradually.

One of the main highlights of the ProForm 831.295033 is its adjustable incline feature. Users can increase the incline up to 10% to simulate the intensity of outdoor hill running, thus engaging different muscle groups and enhancing the overall workout experience. This feature not only contributes to a more challenging routine but also helps in calorie burning and muscle toning.

The treadmill is equipped with a large, well-cushioned running surface, which is vital for comfort during extended workout sessions. The ProForm 831.295033 features an 18-inch x 50-inch belt size, ensuring ample space for runners to stride freely without feeling restricted.

In terms of technology, the ProForm 831.295033 integrates with various fitness apps, allowing users to track their progress and goals seamlessly. It features a built-in display that provides essential stats such as speed, distance, and calories burned, enabling users to keep track of their fitness journey effectively. Additionally, it often comes with integrated speakers for connectivity with music devices, making workouts more enjoyable.

Durability is another characteristic of the ProForm 831.295033, as it is constructed with high-quality materials to withstand intense usage. The treadmill also includes safety features like an emergency stop button, ensuring a secure workout environment. Overall, the ProForm 831.295033 is a reliable choice for anyone seeking a comprehensive treadmill that combines practicality, technology, and performance in one package.
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