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CONDITIONING GUIDELINES
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.
The following guidelines will help you to plan your
exercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physi-
cian.
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. To find the proper heart rate for
you, first find your age at the top of the chart below
(ages are rounded off to the nearest ten years). Then,
find the two numbers below your age. The two num-
bers are your "training zone."
Fat Burning
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 ener-
gy. Only after the first few minutes does your body
begin to use stored fat calories for energy. If your goal
is to burn fat, adjust the speed and incline of the tread-
mill until your heart rate is near the low end of your
training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
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 speed and incline of the treadmill until your
heart rate is near the middle of your training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
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 exer-
cise 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.
A 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 prevent post-exercise problems.
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 may com-
plete up to five workouts each week if desired. The
key to success is to make exercise a regular and
enjoyable part of your everyday life.
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15. Never start the treadmill whilst you are
standing on the walking belt. Always hold the
handrails whilst using the treadmill.
16. The treadmill is capable of high speeds.
Adjust the speed in small increments to
avoid sudden jumps in speed.
17. The pulse sensor is not a medical device.
Various factors, including the user's move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
18. Never leave the treadmill unattended whilst it
is running. Always remove the key when the
treadmill is not in use.
19. Do not change the incline of the treadmill by
placing objects under the treadmill.
20. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on page 5, and HOW TO FOLD
AND MOVE THE TREADMILL on page 10.)
WARNING:
Before beginning this or any exercise program, consult your physician.
This is especially important for persons over the age of 35 or persons with pre-existing health prob-
lems. Read all instructions before using. ICON assumes no responsibility for personal injury or prop-
erty damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
The decal shown has been placed on your treadmill. If the decal is
missing, or if it is not legible, please call our Customer Service
Department to order a free replacement decal (see ORDERING
REPLACEMENT PARTS on the back cover of this manual). Apply the
decal in the location shown.
You must be able to safely lift 20 kg (45 lbs.)
in order to raise, lower, or move the treadmill.
21. When storing the treadmill, make sure that
the storage latch is fully closed.
22. Inspect and tighten all parts of the treadmill
every three months.
23. Never drop or insert any object into any
opening.
24. DANGER: Always unplug the power cord
before performing the maintenance and
adjustment procedures described in this
manual. Never remove the motor hood
unless instructed to do so by an authorised
service representative. Servicing other than
the procedures in this manual should be per-
formed by an authorised service representa-
tive only.
25. This treadmill is intended for in-home use
only. Do not use this treadmill in any com-
mercial, rental, or institutional setting.
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