CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals with pre-existing health problems.

The following guidelines will help you to plan your ex- ercise program. For more information about exercise, consult your physician or obtain a reputable book.

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 at the bottom of this page shows recommended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age at the top of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers below your age. The three numbers define your Òtraining zone.Ó The lowest two numbers are recommended heart rates for fat burning, and the highest number is the recommended heart rate for aerobic exercise.

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 energy. 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 and incline of the treadmill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular system, your exercise must be Òaerobic.Ó Aerobic exercise is activity that requires large amounts of oxygen for pro- longed 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 and incline until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOU HEART RATE

To measure your heart rate, stop exercising and place two fingers

on your wrist as shown. Take a six- second heartbeat

count, and multiply the result by ten to find your heart rate. (A six- second count is used

because your heart rate drops quickly when you stop exercising.) If your heart rate is too high or too low, ad- just the speed or incline of the treadmill accordingly.

WORKOUT GUIDELINES

Each workout should include three parts: (1) a warm- up, (2) training zone exercise, and (3) a cool-down.

Warming Up

Begin each workout with five to ten minutes of stretch- ing and light exercise to warm up. A proper warm-up increases your body temperature, heart rate and circu- lation in preparation for exercise.

Training Zone Exercise

After warming up, increase the intensity of your exer- cise until your heart rate is in your training zone for 20 to 30 minutes. Breathe regularly and deeply as you exerciseÑnever hold your breath.

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ProForm PFTL98581 Conditioning Guidelines, Exercise Intensity, HOW to Measure YOU Heart Rate, Workout Guidelines
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PFTL98581 specifications

The ProForm PFTL98581 is a premium treadmill designed for both serious runners and casual fitness enthusiasts, offering an array of features that make it a standout choice in the home fitness market. This treadmill seamlessly integrates advanced technology, versatile workout programs, and a robust construction that ensures longevity, making it a reliable addition to any home gym.

One of the key features of the ProForm PFTL98581 is its powerful 3.0 continuous-duty horsepower motor. This motor is designed to deliver a consistent performance, accommodating various workout intensities and providing users with the ability to run at speeds of up to 12 miles per hour. The generous incline range of 0% to 12% allows for a diverse array of workouts, enabling users to simulate uphill training and increase calorie burn effectively.

The PFTL98581 boasts an ample running surface, measuring 20 inches by 60 inches. This spacious design caters to users of all stride lengths and contributes to a comfortable running experience. Additionally, the machine features ProForm's patented Runners Flex cushioning system, which reduces impact on joints, providing extra comfort during workouts and helping to decrease the risk of injury.

The built-in 10-inch touchscreen display serves as the control center for the treadmill, showcasing a variety of workout programs and metrics. Users can choose from over 50 pre-set workout programs tailored to different fitness levels and goals, ensuring that workouts remain engaging and challenging. Moreover, the treadmill is equipped with iFit technology, allowing users to access an expansive library of interactive workouts led by personal trainers. With iFit, users can also run scenic routes from around the world, offering an immersive training experience.

Connectivity is another notable feature of the ProForm PFTL98581. It includes Bluetooth capabilities, allowing users to connect their devices for music streaming or to participate in virtual classes. The treadmill also has built-in speakers and an adjustable tablet holder, enhancing the overall workout experience.

In terms of storage, the ProForm PFTL98581 features a SpaceSaver design, enabling it to be folded up after use. This is particularly beneficial for users with limited space in their homes.

Overall, the ProForm PFTL98581 combines performance, technology, and user-friendly features to create a treadmill that caters to diverse fitness needs. Whether you're looking to stay in shape, train for a race, or simply enjoy a daily walk, this treadmill stands out as a top choice for home fitness enthusiasts.
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