EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is in- tended 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 PFTL78807.2 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines, Exercise Frequency
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PFTL78807.2 specifications

The ProForm PFTL78807.2 is a treadmill specifically designed to deliver an exceptional workout experience for users at various fitness levels. Known for its innovative features, advanced technologies, and user-friendly characteristics, this treadmill stands out in the crowded fitness equipment market.

One of the key features of the ProForm PFTL78807.2 is its powerful motor, which is designed to ensure smooth performance and reliable operation. With a top speed of 10 mph, users can engage in a variety of workouts, from brisk walking to intense running sessions. The treadmill also offers an incline range of up to 10%, enabling users to simulate the challenges of outdoor terrain, thereby amplifying calorie burn and promoting cardiovascular fitness.

The ProForm PFTL78807.2 comes equipped with a spacious running surface, measuring 18 x 55 inches, which provides ample room for comfortable strides. This is particularly beneficial for those who require a larger area to feel at ease while exercising. The cushioning technology integrated into the treadmill's deck helps reduce impact on joints, making workouts safer and more enjoyable for users of any age or fitness level.

Entertainment is also a focus of the ProForm PFTL78807.2. The treadmill includes a bright, easy-to-read display that tracks essential metrics such as time, distance, speed, calories burned, and heart rate. Additionally, the treadmill features built-in speakers and Bluetooth connectivity, allowing users to connect their devices and enjoy their favorite music or podcasts while exercising.

Another standout characteristic is the treadmill's incorporation of iFit technology. This interactive training program allows users to access a large library of workouts led by professional trainers. With iFit's streaming capabilities, users can explore various terrains and landscapes, creating an immersive workout experience right from their homes.

The ProForm PFTL78807.2 also emphasizes convenience with its foldable design, making it easy to store when not in use. It features transport wheels, allowing for easy movement, and a user-friendly assembly process ensures that users can quickly set it up and start their fitness journey.

In conclusion, the ProForm PFTL78807.2 is a dynamic treadmill that combines power, technology, and convenience. With its robust motor, spacious running surface, advanced cushioning, and interactive features, it caters to a wide range of fitness enthusiasts seeking an effective workout solution. Whether for casual use or serious training, the ProForm PFTL78807.2 is a compelling choice for home fitness enthusiasts.
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