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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)
While conventional wisdom has encouraged us to keep our heart rates up for thirty minutes, new findings suggest that
we should instead be counting the number of steps we take each day. And what is the magic number? 10,000. Studies
have shown that counting steps is more motivational and in turn more effective when reaching your workout goals. But
start slowly and gradually increase your step count. Your body will need time to adjust to the new activity.
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 or a wireless
chest transmitter - may be sold separately), 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.
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INTRODUCTION
IMPORTANT
PRECAUTIONS
KNOW
YOUR TREADMILL
BEFORE
YOU BEGIN
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
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