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 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 Òtraining zone.Ó The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest 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 smallest number 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 largest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers 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.)

WORKOUT GUIDELINES

Each workout should include the following three important parts:

A warm-up, consisting of 5 to 10 minutes of stretch- ing and light exercise. (See page 13.) A proper warm- up increases your body temperature, heart rate, and circulation in preparation for exercise.

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ProForm PFEL87076 manual Conditioning Guidelines, Exercise Intensity, HOW to Measure Your Heart Rate, Workout Guidelines
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PFEL87076 specifications

The ProForm PFEL87076 is an advanced elliptical machine designed to deliver an exceptional workout experience, combining cutting-edge technology with user-friendly features. This model is ideal for fitness enthusiasts looking to enhance their cardio workouts in the comfort of their own homes.

One of the standout features of the PFEL87076 is its low-impact design, which minimizes stress on the joints while providing a full-body workout. The elliptical's smooth glide helps users maintain an efficient stride, ensuring that workouts are not only effective but also comfortable.

Equipped with a diverse range of resistance levels, the PFEL87076 allows users to customize their workouts to match their fitness levels and goals. With the touch of a button, users can seamlessly adjust the resistance to increase intensity, keeping workouts challenging and engaging over time.

The machine features an integrated display that showcases essential workout metrics including time, distance, speed, and calories burned. This feedback enables users to track their progress and stay motivated. Moreover, the display is equipped with a multi-window setup, which allows users to easily monitor various metrics simultaneously.

The ProForm PFEL87076 includes iFit technology, which offers a vast library of interactive workouts led by professional trainers. With a subscription, users gain access to personalized training programs tailored to their individual fitness levels and goals. The iFit platform also features global workout routes, allowing users to virtually exercise in stunning locations worldwide.

Another key highlight of this elliptical is its SpaceSaver design, which ensures convenient storage. The machine can be easily folded when not in use, making it perfect for home gyms with limited space.

Comfort is also prioritized in the design of the PFEL87076, which includes oversized, cushioned pedals that provide excellent stability and support during workouts. Additionally, the adjustable stride length accommodates different users, offering a personalized workout experience for every body type.

In summary, the ProForm PFEL87076 elliptical machine stands out due to its combination of innovative technology, adjustable features, and user-friendly design. It is an excellent choice for anyone looking to improve their cardio fitness in an efficient and enjoyable way, making it a valuable addition to any home gym setup.
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