EXERCISE GUIDELINES

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

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, 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, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. 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 number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps 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 be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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ProForm PFTL49908.0 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency
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PFTL49908.0 specifications

The ProForm PFTL49908.0 is a high-quality treadmill designed to cater to fitness enthusiasts looking for a reliable and effective workout solution at home. Known for its robust build and advanced features, it stands out as a versatile machine for both beginners and seasoned athletes.

One of the standout features of the PFTL49908.0 is its spacious 20-inch by 55-inch tread belt. This generous surface area provides ample room for comfortable strides, minimizing the risk of tripping or feeling confined while running or walking. Coupled with an adjustable incline feature, users can simulate hill training and elevate their workouts, targeting different muscle groups for a comprehensive fitness routine.

In terms of technology, the treadmill is equipped with a user-friendly console that incorporates a vibrant display. This screen tracks essential metrics such as speed, time, distance, calories burned, and heart rate, allowing users to monitor their progress in real time. Additionally, the ProForm PFTL49908.0 features built-in workout programs designed by certified personal trainers. These programs offer various training options that cater to different fitness levels and goals, providing users with a structured approach to their workouts.

Another significant characteristic of this model is its compatibility with iFit technology. With iFit, users can access a vast library of interactive workouts, personalized training regimens, and real-time statistics. The treadmill can even auto-adjust its incline and speed based on the chosen workout, offering a guided and immersive training experience.

The ProForm PFTL49908.0 also prioritizes user comfort. It is designed with ProShox cushioning, which helps to reduce impact on joints, making running or walking easier on the body. This feature is especially beneficial for users who may be recovering from injuries or those who prefer a more cushioned running experience.

Finally, the treadmill's foldable design allows for easy storage in smaller spaces, making it ideal for home gyms that may lack space. The wheel-based design further enhances portability, enabling easy movement and stowing once workouts are completed.

In summary, the ProForm PFTL49908.0 offers a robust blend of features, technology, and user-centered design, making it an excellent choice for those looking to elevate their fitness journey from the comfort of their home.
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