Conditioning Guidelines - Pro-Form 975R User Manual

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 may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
Exercise has proven essential for good health and
well-being. Regular participation in a well-rounded
exercise program results in a stronger and more effi-
cient heart, improved respiratory function, increased
stamina, better weight management, increased ability
to deal with stress, and greater self-esteem.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity level can be found by using your heart rate as a
guide. For effective aerobic 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 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
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased until it is
near the middle of your training zone as you exercise.
To measure your heart rate, first exercise for at least
four minutes. Then, stop pedalling and measure your
heart rate using the pulse sensor. If you have any
questions, see HOW TO USE THE PULSE SENSOR
on page 10 of this manual. If your heart rate is too
high, decrease the intensity of your exercise. If your
heart rate is too low, increase the intensity of your
exercise.
WORKOUT GUIDELINES
A well-rounded workout includes 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 40 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, 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.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. Important: Be sure to progress at your
own pace and avoid overdoing it. Incorrect or
excessive training may result in injury to your
health.
Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.
12
1. Loosen the Lock Knob (68) on the right side of the
Frame (1). Slide the Seat Frame (3) out until it
stops. Tighten the Lock Knob.
Identify the Rear Stabiliser (73), which has Wheels
(41) on the ends. Attach the Rear Stabiliser to the
Seat Frame (3) with two M10 x 70mm Carriage Bolts
(62) and two M10 Nylon Locknuts (71).
2. Attach the Front Stabiliser (72) to the Frame (1) with
two M10 x 70mm Carriage Bolts (62) and two M10
Nylon Locknuts (71).
3. Attach the Upright (2) to the Frame (1) with three
M10 x 25mm Button Screws (25) and three M10
Split Washers (26). Be careful not to pinch the
Reed Switch Wire (13) or the Resistance Cable
(10).
4. Route both Pulse Wires (55) up through the Upright
(2) as shown.
Attach the Handlebar (4) to the Upright (2) with two
M6 x 25mm Hex Screws (14) and two M6 Split
Washers (67), but do not tighten the Screws yet.
Make sure that the Screws are threaded into the
indicated holes. Note: Two additional Screws will
be attached in step 6.
1
68
1
3
71
71
73
41
62
2
72
62
1
71
3
2
26 25
25
26
25
13
10
1
4
14
67
67
55
4
14
2
5