User`s manual

Burning Fat
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 of exercise does your body begin
to use stored fat calories for energy. If your goal isto
burn fat, adjust the speed and incline of the treadmill
untilthe FAT BURN indicator is lit.(See TRAINING
ZONE MONITOR on page 12.)
Aeroblc Exerclse
If your goal isto strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activitythat 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. The proper intensity level
for aerobic exercise can be found by using your pulse
as a guide. As you exercise, your pulse should be kept
at a level between 70% and 85% of your maximum
possible heart rate. This is known as your training
zone. You can find your training zone in the table
below. Training zones are listed according to age and
physical condition.
Training Zone(Beats/Min.)
Age Unconditioned Conditioned
20 138-167 133-162
25 136-166 132-160
30 135-164 130-158
35 134-162 129-156
40 132-161 127-155
45 131-159 125-153
50 129-156 124-150
55 127-155 122-149
60 126-153 121-147
65 125-151 119-145
70 123-150 118-144
75 122-147 117-142
80 120-146 115-140
85 118-144 114-139
You can measure your pulse using the pulse sense.
Exercise for about four minutes, and then measure
your pulse immediately. Ifyour pulse is too high or too
low, adjust the intensity of your exemise. It may also be
helpful to adjust the speed and incline of the treadmill
until the AEROBIC indicator is lit. (See TRAINING
ZONE MONITOR on page 12.)
Performance Training
If your goal is high performance athletic conditioning,
adjust the speed and incline of the treadmill untilthe
PERFORMANCE indicator is lit. (See TRAINING
ZONE MONITOR on page 12.)
WORKOUT GUIDELINES
Each workout should include three parts: (1) a warm-
up, (2) training zone exercise, and (3) a cool-down.
Warm-up
Warming up prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles
and raising the body temperature. Begin each workout
with 5 to 10 minutes of stretching and light exercise to
warm up.
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your pulse is in your training zone for 20 to 60
minutes. (During the first few weeks of your exercise
program, do not keep your pulse in your training zone
for longer than 20 minutes.) Breathe regularly and
deeply as you exercise--never hold your breath.
Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise prob-
lems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months, you ma.y com-
plete up to five workouts each week if desired.
The key to success is to make exercise a regular and
enjoyable part ofyour everyday life.
During the first few months of your exercise program,
keep your pulse near the low end of your training zone
as you exercise. After a few months of regular exer-
cise, your pulse can be gradually increased until it is
near the middle of your training zone as you exercise.
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