Conditioning Guidelines, Exercise Intensity

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 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 burn- ing, and cardiovascular (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, look above your age and find the three numbers in light grey boxes. The three numbers are your Òtraining zone.Ó The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; the highest number is the rec- ommended 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 your pace until your heart rate is near the lowest number in your training zone as you exercise. It may also be helpful to set the dials on the resistance cylinders at level 1, 2, 3, or 4.

For maximum fat burning, adjust your pace until your heart rate is near the middle number 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 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 your pace until your heart rate is near the high- est number in your training zone. It may also be help- ful to set the dials on the resistance cylinders at level 5, 6, 7, or 8.

Strength Training

To strengthen and tone your muscles, you must exer- cise your muscles at a moderate to high percentage of their capacity. Set the dials on the resistance cylinders at level 9, 10, 11, or 12.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes.

Then, stop exercising and

place two fin- gers on your wrist as

shown. Take a six-second heartbeat count, and multiply 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.)

Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the intensity of your exercise by adjusting the resistance or by changing your pace.

PFAW75072 specifications

The ProForm PFAW75072 is a cutting-edge treadmill designed for fitness enthusiasts who seek an effective workout experience from the comfort of their home. With its robust features and advanced technologies, it sets itself apart in the crowded market of home gym equipment.

One of the most notable features of the PFAW75072 treadmill is its powerful 2.5 horsepower motor, which ensures a smooth and consistent performance, even during strenuous exercise sessions. This motor powers speeds up to 10 mph, allowing users to walk, jog, or run at their preferred pace, catering to all fitness levels from beginners to experienced athletes.

The treadmill is equipped with an adjustable incline function that can elevate up to 10%. This feature not only enhances the intensity of workouts but also targets different muscle groups, resulting in a more comprehensive training regimen. Users can easily adjust the incline with a simple push of a button, allowing for seamless transitions between flat and incline workouts.

In terms of user comfort, the ProForm PFAW75072 boasts a spacious running surface of 20 x 55 inches, providing ample room for exercise while enhancing user safety. The treadmill also features ProForm's signature ComfortCell cushioning, which reduces impact on joints, ensuring a more comfortable running experience and minimizing the risk of injury.

Integrated technology is another highlight of this treadmill. The ProForm PFAW75072 comes with a 7-inch display that tracks essential workout metrics such as time, distance, speed, calories burned, and incline level. This allows users to monitor their progress easily and stay motivated throughout their fitness journey. The treadmill is also compatible with iFit, a subscription service that provides access to thousands of on-demand workout videos and interactive training sessions led by professional trainers around the world.

Connectivity options include Bluetooth compatibility, enabling users to connect their devices and stream music or audio workouts, creating an engaging fitness atmosphere. Additionally, built-in speakers enhance the audio experience, allowing for an engaging workout session.

In conclusion, the ProForm PFAW75072 treadmill is a versatile and feature-rich home fitness solution. With its powerful motor, adjustable incline, spacious running surface, advanced cushioning, and integrated technology, it caters to diverse workout preferences, making it an excellent choice for anyone looking to achieve their fitness goals in the comfort of their home.

ProForm PFAW75072 Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate

Models: PFAW75072