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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 exer-
cise program. Remember—these are general guide-
lines. For more detailed information about exercise,
obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether you want to burn fat, strengthen your cardio-
vascular system, or increase your athletic perfor-
mance, you can tailor your exercise to your specific
goals. The key to achieving the desired results is to
exercise with the proper intensity.
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 ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to burn fat, set the speed control on the
console to FAT BURN to help you maintain the proper
intensity level. (See step 3 on page 8.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular system,
your exercise must be "aerobic." Aerobic exercise is
activity that requires large amounts of oxygen for pro-
longed 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 pos-
sible heart rate. This is known as your training zone.
You can find your training zone in the table at the top of
this page. Training zones are listed according to age
and physical condition. During the first few months of
your exercise program, keep your pulse near the low
12
end of your training zone as you exercise. After a few
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
months of regular exercise, your pulse can be gradually
increased until it is near the middle of your training zone
as you exercise. You can measure your pulse using the
pulse sensor. Exercise for about four minutes, and then
measure your pulse immediately. If your pulse is too
high or too low, adjust the intensity of your exercise. It
may also be helpful to set the speed control on the con-
sole to AEROBIC to help you maintain the proper inten-
sity level. (See step 3 on page 8.)
Performance Training
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See step 3 on page 8.)
WORKOUT GUIDELINES
When exercising, wear appropriate attire. Always wear
athletic shoes for foot protection. Each workout should
include three basic parts: (1) a warm-up, (2) training
zone exercise, and (3) a cool-down.
Warming 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 (see SUGGESTED STRETCHES on page 13).
ASSEMBLY
Set the treadmill in a cleared area and remove all packing materials. Do not dispose of the packing materials until
assembly is completed. Refer to the drawings below to identify small parts used in assembly.
TOOLS REQUIRED FOR ASSEMBLY: One adjustable spanner
3/8" x 1 1/2" Washer
(28)–1
3/8" Washer (80)–2
5/16" x 2 3/4" Bolt (49)–2
1. Raise the Upright (11) to the vertical position. Insert a 3/8" x
1" Bolt (2), with the 3/8" x 1 1/2" Washer (28), into the lower
end of the Upright. Finger tighten the Bolt into the Frame (59).
2. If there are plastic ties in the upper ends of the Handrails (1), cut
them off. Insert the upper end of one of the Handrails into the
Console Housing (3). (Note: The two Handrails are identical. Due
to the manufacturing process, there is a dimple near the lower
end of each Handrail. It makes no difference which side the dim-
ples are on when the Handrails are assembled.) Insert a 3/8" x 1"
Bolt (2), with a 3/8" Washer (80), up into the plate under the
Console Housing, and finger tighten the Bolt into the Handrail.
Attach the other Handrail (1) in the same manner.
3. Insert a 5/16" x 2 3/4" Bolt (49), with a 5/16" Washer (50), into
the lower end of the right Handrail (1) and the Frame (59).
Reach under the Frame and tighten a 5/16" Flange Nut (48)
onto the Bolt.
Attach the other Handrail (1) (not shown) in the same manner.
Tighten all Bolts used in steps 1 through 3.
(not included).
5/16" Flange Nut (48)–2
5/16" Washer (50)–2
3/8" x 1" Bolt (2)–3
1
11
2
28
59
2
3
80
2
1
80
2
3
1
49
59
48
50
5
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