WORKOUT GUIDEUNES

Awell-rounded workout developsthe heart, muscles and body composition by including the following phases:

A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches,and progress to more rhythmic

stretchesto increasethe body temperature,heart rate

and circulation in preparation for strenuousexercise.

Stretchingalso guards against muscle,tendon and liga-

ment sprains.(SeeSUGGESTEDSTRETCHESon page 13.)

A cardiovascular phase, including 20-30 minutes of exercisingwith your heart rate in your training zone.

A cool-down phase, consisting of 5-10 minutes of activ- ity similar to that of the warm-up phase.Thorough stretchingoffsetsmusclecontractions and other problems

caused when you stopexercisingsuddenly.Stretchingfor increasedflexibility is often mosteffectiveduring this phase. This phase shouldleaveyou relaxed and comfort- ably tired.

Insteadof waiting for a convenient time to exercise, plan

aspecifictime. The morning hours work well for many, and the self-disciplinerequired to riseearly and exercise

often carries through the day to help increaseproductivi- ty in other areas. For some, exercisingbefore dinner ini- tiatesa period of winding down from the day'sactivities. Whatever timeyou choose, be consistentand stickwith it.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts.After a few monthsof regular exer- cise, you may complete up to five workoutseach week, if desired. Remember,the key to successis CONSISTENCY.

WORKOUT ATTIRE

Exerciseclothing shouldbe comfortable and allow unre- strictedmovement. Do not wear rubberized or plastic

clothing that can interfere with the evaporation of sweat from your skin. Always wear athletic shoes that are flexi- ble and provide good protection and support.

ADDITIONAL SUGGESTIONS

Creating a more active lifestyle, in addition to establish- ing a regular exercise program, will help you to achieve your fitness goals. It'seasy to improve your lifestyle by making a few changes in your daily routine:

Keep yourself moving throughout the day. Use the stairs instead of the elevator. Park a half mile away from work or get off the bus a couple of blocks before your stop and walk the remaining distance.

Increasemidday productivity,creativity and energy by replacing a heavy lunchwith a light meal. Spend the extra time in physical activity suchas walking.

Substitute manually-operated devicesfor automatic

equipment such as ia,_n-caremachinery, power tools and snow removers.

Stop smoking;smoking nearly doublesthe risk of coro- nary heart disease. (FramingtonHeart Study)

R_uce or eliminate alcohol consumption. Alcohol isa major cause of liver problems and other health disor- ders. (Office of Disease Prevention and Health

Promotion). .__

Reduce your intake of fat. Lessthan 30% of the calories you consume each day shouldcome from fat. Excessive fat consumption has been linked to numerouscauses of death, includingheart diseaseand cancer.

Know and keep a record of your cholesterol level, blood pressure and other health information. Keep your blood

pressure below 140/90; keeping it below 125/85 is

preferable.

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Sears 831.297311 owner manual Workout Attire, Additional Suggestions
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831.297311 specifications

The Sears 831.297311 is a versatile home treadmill that caters to fitness enthusiasts of varying levels. Designed for both convenience and performance, this model has garnered attention for its essential features and user-friendly technology that promote effective workouts.

One of the standout characteristics of the Sears 831.297311 is its sturdy construction, designed to support users during intense workout sessions. The treadmill boasts a durable frame that ensures stability, which is vital for safety during running or walking. Its robust design can accommodate a range of user weights, making it suitable for families or individuals with different fitness goals.

A key feature of the Sears 831.297311 is its adjustable incline settings. This allows users to tailor their workouts to various difficulty levels, simulating outdoor terrain and enabling more significant calorie burn. The incline feature is particularly advantageous for individuals looking to enhance their cardiovascular fitness or tone specific muscle groups.

The treadmill comes equipped with a range of built-in workout programs, providing users with guided routines that help keep their exercise sessions engaging and effective. These pre-programmed workouts target different fitness levels and goals, accommodating beginners to advanced users. The user interface is designed to be intuitive, allowing for easy navigation through the settings and workout options.

Additionally, comfort is a significant consideration in the design of the Sears 831.297311. The treadmill features a cushioned deck that reduces impact on joints, which is critical for individuals who may be prone to injury. This cushioning technology promotes longer workout sessions without discomfort, making it easier for users to stick to their fitness plans.

The integrated display panel provides users with real-time feedback, including metrics such as speed, distance, time, and calories burned. This feature enables users to monitor their progress and make necessary adjustments to their workouts. Furthermore, the treadmill supports entertainment options, allowing users to enjoy music or watch shows while exercising, adding an element of enjoyment to their fitness routine.

In summary, the Sears 831.297311 is a robust and feature-rich treadmill designed for home use. With its adjustable incline, extensive workout programs, cushioned running surface, and user-friendly display, it offers a comprehensive solution for those looking to enhance their fitness levels in a convenient and effective manner. Whether for walking, jogging, or serious running, this treadmill stands out as a valuable addition to any home gym.
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