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BEFORE
YOU BEGIN
20
INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY
CONDITIONING
GUIDELINES
BEFORE
YOU BEGIN
ASSEMBLYASSEMBLY
21
INTRODUCTION
IMPORTANT
PRECAUTIONS
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
CONDITIONING
GUIDELINES
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past
year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need
time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has
been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss
results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you
will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term
goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be
beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using
the grip pulse handlebars), and the second is by evaluating your perceived exertion level (this is simpler than
it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down.
Always be aware of these warning signs of overexertion.
C O N D I T I O N I N G G U I D E L I N E S
What is Target Heart Rate Zone?
Target Heart Rate Zone tells you
the number of times per minute
your heart needs to beat to
achieve a desired workout effect.
It is represented as a percentage
of the maximum number of times
your heart can beat per minute.
Target Zone will vary for each
individual, depending on age,
current level of conditioning,
and personal fitness goals. The
American Heart Association
recommends working-out at a
Target Heart Rate Zone of between
60% and 75% of your maximum
heart rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser will
want to workout in the 70-75%
range. See chart for reference.
EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum
Heart Rate = 135 Beat Per Minute.
TA R G E T H E A R T R AT E Z O N E C H A R T
100%
75%
60%
BEATS PER MINUTE
20 25 30 35 40 45 50 55 60 65
AGE
T A R G E T Z O N E
120
117
114
111
10
8
10
5
102
99
97
93
150
146
143
13
9
13
5
13
1
128
12
4
120
116
T50-T70_Treadmill.indd 20-21 4/21/05 9:03:57 AM