Conditioning Guidelines - Pro-Form 510E User Manual

1. Turn the Resistance Control (26) counterclockwise to
the minimum setting.
If the Resistance Control (26) is attached to the
Upright (3), remove the M4 x 16mm Screw (34). Pull
the bottom of the Resistance Control away from the
Upright and then slide it down to release it. Do not
pull on the Resistance Cable or remove it from
the Upright.
2. Lay a cloth over the front of the Frame (1) to protect
it. Lay the Upright (3) in the position shown. Connect
the Extension Wire (2) to the Reed Switch Wire (25).
Next, connect the Resistance Cable (26) to the
Extension Cable (55) in the following way:
¥ Refer to drawing A. Pull up on the metal bracket,
and insert the tip of the Resistance Cable (26) into
the wire clip on the Extension Cable (55) as shown.
¥ Refer to drawing B. Firmly pull the Resistance
Cable (26) and slide it into the metal bracket on the
Extension Cable (55) as shown.
¥ Refer to drawing C. Using pliers, squeeze the
prongs on the upper end of the metal bracket
together.
3. Align the two holes in the front of the Upright (3) with
the two welded bolts on the front of the Frame (1).
Carefully push the Reed Switch Wire (not shown) into
the Upright until there is no slack.
Next, pivot the Upright (3) about halfway to the verti-
cal position whilst guiding the metal bracket on the
Extension Cable (not shown) into the Upright. Once
the top edge of the metal bracket is inside the
Upright, pivot the Upright to the vertical position so it
rests on the four welded bolts on the Frame (1). Be
careful to avoid pinching the wires. Tighten an M10
Nylon Locknut (29) onto each welded bolt.
Refer to step 1. Reattach the Resistance Control (26)
to the Upright (3) with the M4 x 16mm Screw (34).
1
Tab
26
3
34
2
3
26
2
55
1 25
A B C
26
Metal
Bracket
26
26
55 55 55
3
29
3
Welded
Bolts
1
6

CONDITIONING GUIDELINES

The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
EXERCISE INTENSITY
Whether your goal is to burn fat or 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. For effective exercise, your
heart rate should be maintained at a level between
70% and 85% of your maximum heart rate as you
exercise. 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 physi-
cal condition.
Burning Fat
To burn fat, you must exercise at a 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 is to burn fat,
adjust the intensity of your exercise until your heart
rate is near the low end of your training zone as you
exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó Aerobic exer-
cise 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 intensity of your exercise until
your heart rate is near the middle of your training
zone.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, first
exercise for at
least four min-
utes. Then, stop
exercising and
place two fingers
on your wrist as
shown. Take a
six-second heart-
beat count, and multiply the result by 10 to find your
heart rate. For example, if your six-second heartbeat
count is 14, your heart rate is 140 beats per minute.
(A six-second count is used because your heart rate
will drop rapidly when you stop exercising.) Adjust the
intensity of your exercise until your heart rate is at the
desired level.
WORKOUT GUIDELINES
Each workout should include the following three
important parts:
A warm-up, consisting of 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, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise
program, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete 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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