EXERCISE 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 the user's move- ment, may affect the accuracy of heart rate readings. The pulse 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 highest number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the handgrip 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 or 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 or 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 or 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-ex- ercise 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 PFTL51233 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency

PFTL51233 specifications

The ProForm PFTL51233 treadmill is a versatile and high-performance exercise machine designed to meet the needs of both beginners and seasoned runners. Offering a blend of advanced technology, user-friendly features, and durable construction, it stands out as an excellent choice for those looking to enhance their fitness routine.

One of the standout features of the PFTL51233 is its 2.5 CHP motor, which provides a smooth and reliable performance, allowing users to run at speeds up to 10 miles per hour. This motor is designed for both longevity and power, ensuring that users can engage in a variety of workouts, from brisk walking to intense running sessions.

A significant highlight of this treadmill is its 20” x 55” running surface. This spacious area provides ample room for users to run comfortably, minimizing the risk of missteps. The cushioned deck technology helps absorb impact, reducing stress on the joints and promoting a more pleasant running experience. This feature is particularly beneficial for those who are prone to injuries or are recovering from them.

The ProForm PFTL51233 also comes equipped with a wide range of built-in workout programs. With 18 pre-set options, users can tailor their workouts to their specific fitness goals, whether it be weight loss, endurance training, or interval training. The treadmill is compatible with iFit technology, which allows for a more immersive workout experience. Users can access a library of virtual workouts and training programs led by professional trainers.

Connectivity features are another salient aspect of the PFTL51233. It includes Bluetooth speakers, allowing users to sync their devices for an enhanced audio experience while working out. The built-in tablet holder provides convenience, enabling users to watch videos or follow along with workout tutorials.

For ease of use, the ProForm PFTL51233 includes quick controls for speed and incline adjustments, which can be easily accessed while running. The treadmill can incline up to 10%, adding an extra challenge that helps target different muscle groups and improve cardiovascular fitness.

In terms of storage and maintenance, the ProForm PFTL51233 has a space-saving design that includes a folding feature, making it easy to store when not in use. The incorporated transport wheels further enhance its portability.

In summary, the ProForm PFTL51233 treadmill combines powerful performance, innovative technology, and user-friendly features to create a well-rounded exercise solution for home fitness enthusiasts. With its sturdy build, comprehensive workout options, and modern conveniences, it is designed to help users achieve their fitness aspirations in the comfort of their homes.