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 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 highest number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the handgrip pulse sensor or the optional chest pulse sen-

sor (see page 20). If your heart rate is too high or too low, adjust the speed or incline of the treadmill.

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.

25

Page 25
Image 25
ProForm PFTL71330 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency

PFTL71330 specifications

The ProForm PFTL71330 is a high-performance treadmill designed to cater to both beginners and seasoned athletes, making it a versatile addition to any home gym. With its innovative features, advanced technologies, and user-friendly design, this treadmill aims to deliver an exceptional workout experience.

One of the standout features of the ProForm PFTL71330 is its powerful motor, capable of sustaining speeds up to 10 mph. This allows users to engage in a variety of workouts, from brisk walking to intense running sessions. Additionally, the treadmill is equipped with an incline capability of up to 10% grade, enabling users to simulate uphill running and increase the intensity of their workouts for enhanced calorie burn and muscle engagement.

The treadmill is designed with a spacious running surface, providing ample room for comfortable stride length, which is crucial for an effective and enjoyable running experience. The cushioned deck technology included in the design offers superior shock absorption, reducing impact on joints and minimizing the risk of injury during workouts. This feature is particularly beneficial for those who might have concerns regarding joint health.

To enhance the workout experience further, the ProForm PFTL71330 incorporates iFit technology, allowing users to access a vast library of interactive workouts led by professional trainers. This subscription-based service provides customized training programs, virtual outdoor runs, and live workouts, enabling users to stay motivated and engaged while reaching their fitness goals. The treadmill also includes a large, easy-to-read LCD display that tracks time, distance, speed, and calories burned, ensuring users can monitor their progress efficiently.

In terms of convenience, the ProForm PFTL71330 features quick-touch controls for speed and incline adjustments, allowing for seamless transitions during workouts. The built-in speakers and Bluetooth connectivity enable users to listen to their favorite music or podcasts, adding to the overall enjoyment of their fitness routine.

In summary, the ProForm PFTL71330 treadmill combines cutting-edge technology with a user-centric design, making it a solid investment for anyone looking to enhance their fitness journey from the comfort of their home. With its powerful motor, incline features, advanced cushioning, and iFit integration, this treadmill is designed to provide a comprehensive and effective workout experience for all users.