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t38)
on
a le
the Reed 8w_:h. Mal(e _m
tim the gap bemm
the IkqlMt
and the Reed Switch Is _ut
1/8". ff nacemuy, IooMn the
Screw (18) and move tbe Reed Sw_
dohUY. P_UOhtenthe
8crow. Re.atta_
the heod (see 8. b. on pego 13), znd mn the
treadmill for a few minutes to check for s conect speed reading.
1/8"--
88--
• 19/
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CONDITIONING GUIDELINES
The followingfluidallnes will halp you to Idan your w(-
ercise program. Remember--these are general gukle-
Vjles only. For .morndefalled exe_ise Intomlation, ob-
_n
a reputa_e book or consult your physic,
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
card'mvucular eystom, the key to luRdevfngthe de-
sired results is to exercise with the pml_'lntensltY.
The proper Intensity leve; can be found by using your
heart rate as s guide. The chart below shows n_orn-
mended heart rates for fat burningand umblc
oxer-
dse.(This dmrtisaisofound ontheoonsole.)
2O ._0
40
50
60
70
8O AGE
MAX.FAT
FATBURN
To findthe propor heart rate for you, first find your age
at the top of the chert (ages am rounded oti to the
nearest ten years). Next, find the three numbers below
your age. The three numbers ere your _
zone:
The lower two numbers are recommended heart rates
for let burning;, t he higher number Is the recommended
heart rate for uroblc
e_erclse.
Fat Burning
To bum fat effe_aly,
you must exorcise at a m_wdy
low intemdtyk)vel for a sustained pedod _lme.
Dudng
the _,st faw minutes of exemlse, your body uses euay
ac_mlble ca,-bohydrateca/or/es for enerw. Or4y after
the first few minutes does your body begin to use
stored fat ca/odes for energy. If your goal Isto bum fat,
a_ust the speed and Indlne of the VeadrnglunE your
he_ ra_ is nur one of the Iowor two numbem In y_r
tndn_tg zone. It nmy _dsobe bel_t_ to sst the speed
controlon Ibe console to FAT BURN to help you maln-
t_n _
proper _ntons,y _.
(See paO= 9.)
Aerobic Exercise
If your goal is to strengthen your .c_'lovucular eye.
tern, you_ exercise must be '_l_,oblc." Aerobic exercise
is aclivitythat requires Imge amounts of oxygen for
prolonged pedode of time. This Increases the demand
on the heaA to pump blood to the mmlcies, and on the
lungs to oxygenate the blood. For serobk: exercise,
adjust the speed and Indlne of the tmadmll untJiyour
heart rate Is near the Idghor number in your tndnlng
zone. It may also be halpfulto NI the apeed oontrol on
the_=onsoleto AEROBIC to help you maintain the
proper intensity level. (See page 9.)
b.pm.
HEART RATE TRAINING ZONES
14
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