Conditioning Guidelines; Electronic Monitor; Storage; Exercise Intensity - LIFESTYLER Inckine Lift assist 1900 Owner's Manual

ELECTRONIC
MONITOR
A 9-volt battery must be installed in the electronic monitor before the monitor can be operated (see the
ELECTRONIC MONITOR OPERATION GUIDE), If the monitor does not function properly, test the
monitor using a new battery. Most problems are the result of a weak battery.
STORAGE
Always unplug the power cord when the treadmill is not in use. To convert the treadmill to the storage
position, first remove the screws and washers from the lower and upper ends Of the sid_ ra-_s. Store the
screws and washers in a secure location. Loosen the lock knob and lay the upright post on the
treadmill. Lay the side rail on the treadmill. Always remove the battery from the electronic monitor
when storing the treadmill for extended periods of time.
CONDITIONING GUIDELINES
The following guidelines will help you to plan and regulate your personal fitness program. Remember
that adequate rest and good nutrition are also essential to the success of any fitness program. Before
• beginning this or any exercise program, consult your physician.
EXERCISE INTENSITY
To maximize the benefits from exercising, your level of exertion must exceed mild demands while
falling short of causing breathlessness and fatigue. The proper level of exertion can be determined
using the heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a
level between 70% and 85% of your maximum heart rate: This is your "Training Zone." You can
determine your Training Zone by consulting the table below. Training Zones are listed for both
conditioned and unconditioned persons according to age. Use the column that is appropriate for you.
AGE
UNCONDITIONED
TRAINING ZONE
(BEATS/aIR)
CONDITIONED
TRAINING ZONE
(BEATS/aIR)
AGE
20 138-167 133-162 55
25 136-166 132-160 60
30 135-164 130-158 65
35 134-182 129-156 70
40 132-161 127-155 75
45 131-!59 125-153 80
50 129-156 124-150 85
UNCONDITIONED
TRAINING ZONE
(BEATS/aIR)
127-!55
128-153
!25-151
123-150
122-147
120-146
118-144
CONDITIONED
TRAINING ZONE
(BEATS/aIR)
122-149
121-147
119-145
118-144
117-142
115-140
114-139
During the first few weeks of your exercise program, you should keep your heart rate near the low end
of your Training Zone. Over the course of a few months, gradually increase your heart rate until it
reaches the_igh end of your Training Zone. As your condition improves, a greater workload will be
required in order to raise your heart rate to your Training Zone.