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Locate the Reed Switch (38) and the Magnet (39) on the left side
of the Pulley (90). Turn the Pulley until the Magnet is aligned with
the Reed Switch. Make sure that the gap between the Magnet
and the Reed Switch is about 118". If necessary, loosen the
Screw (19) and move the Reed Switch slightly. Retighten the
Screw. Re-attach the hood (see 8. b. on page 13), and nJn the
treadmill for a few minutes to check for a correct speed reading.
1/8"-_1--
38--
19 7 __
Top
(_)
View
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(--
_90
14
CONDITIONING
GUIDELINES
The following guidelines will help you to plan your ex-
emise program. Remember--these
are general guide-
lines only. For more detailed exemise information, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
cardiovascular system, the key to achieving the de-
sired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning and aerobic exer-,
cise. (Thls chart is also found on the console.)
b.p.m.
HEART RATE TRAINING
ZONES
AGE
AEROBIC
MAX. FAT
FAT BUR_
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers are your "training zone."
The lower two numbers are recommended heart rates
for fat burning; the higher number is the recommended
heart rate for aerobic exercise.
Fat Burning
To bum fat effectively, you must exercise at a relatively
low intensitylevel 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 does your body begin to use
stored fat calories for energy. If your goal is to bum fat,
adjust the speed and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you main-
taln the proper intensity level. (See page 9.)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exemise must be "aerobic." Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged pedods of time. This increases the demand
on the bead 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 higher number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)
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