CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that 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, 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, maximum fat burning, and cardiovascular (aerobic) exercise.

BPM HEART RATE TRAINING ZONES

//m/mmm

20 30 40 _ _ _ 80

To find the proper heart rate for you, first find your age on 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 are your "training zone." The lowest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the highest number is the heart rate for aerobic exercise.

Burning Fat

To burn fat effectively, you must exercise at a rela- tively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. 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 num- ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be "aerobic." Aerobic exer- cise 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 intensity of your exercise until your heart rate is near the highest number in your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, first exer- cise for at least four

minutes. Then, stop exercising and place

two fingers on your wrist as shown. Take

a six-second heart- beat count, and mul- tiply the result by 10 to find your heart

rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six- second count is used because your heart rate will drop rapidly when you stop exercising.)

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretch- ing and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

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Sears 831.28822 user manual Exercise Intensity, BPM Heart Rate Training Zones, Burning Fat, Aerobic Exercise
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831.28822 specifications

The Sears 831.28822 is a notable treadmill that has captured the attention of fitness enthusiasts looking for a reliable and efficient exercise machine. This model, designed for both home and light commercial use, features a robust set of characteristics that make it an excellent choice for users at various fitness levels.

One of the standout features of the Sears 831.28822 is its sturdy construction. The treadmill is built to handle frequent use, boasting a weight capacity that accommodates a wide range of users. The spacious running surface ensures comfort during workouts, allowing runners to maintain a natural stride without feeling restricted.

A significant technological aspect of this treadmill is its motor. The Sears 831.28822 is equipped with a powerful yet quiet motor, delivering a smooth running experience. This ensures that users can maintain their workout routines without the distraction of excessive noise, an important factor whether exercising early in the morning or late at night.

For added versatility, the treadmill includes multiple preset workout programs that cater to various fitness goals. These programs are designed to challenge users while also providing guided training regimens, making it suitable for both beginners and more experienced athletes. Additionally, the adjustable incline feature allows users to simulate hill workouts, enhancing calorie burn and cardiovascular endurance.

The console of the Sears 831.28822 is user-friendly, featuring an easy-to-read display that shows essential workout metrics such as speed, distance, time, and calories burned. Some models may include heart rate monitoring features, which provide valuable feedback during workouts. This integration allows users to keep track of their progress and adjust their exercise intensity accordingly.

Safety is also a key consideration in the design of the Sears 831.28822. The treadmill is equipped with an emergency stop feature, providing peace of mind for users, especially those who engage in high-intensity workouts.

In summary, the Sears 831.28822 treadmill combines durability, advanced technology, and user-friendly features, making it a popular choice for those looking to enhance their fitness journey. Its powerful motor, diverse workout programs, and safety features contribute to a satisfying exercise experience, ensuring users can effectively work towards their fitness goals.
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