Find A Certified Health Fitness Instructor; Getting Fit - LifeSpan PRO Series Owner's Manual

fi nd a certifi ed health fi tness instructor
Everyone is unique. We all have different physical characteristics, medical backgrounds, and daily patterns
that need to be considered to design the optimal workout and nutrition program. The Getting Fit section of
your Owners Manual is designed to give you a brief overview that will be beneficial in starting or modifying
your exercise program. We recommend however, that you consider using a certified fitness professional that
is trained to tailor a fitness program specifically for you.
To support this, we have partnered with the American College of Sports Medicine (ASCM). The ACSM has
certified Personal Trainers and Health Fitness Instructors that can assist you in getting started and in
maintaining the right exercise program for you.
Below is a description of the Health/Fitness Instructor Qualifications:
The ACSM Health/Fitness Instructor is a professional qualified to assess, design, and implement
individual and group exercise and fitness programs for apparently healthy individuals and individuals with
controlled disease. The Health/Fitness Instructor is skilled in evaluating health behaviors and risk factors,
conducting fitness assessments, writing appropriate exercise prescriptions, and motivating individuals to
modify negative health habits and maintain positive lifestyle behaviors for health promotion.
To find one of these professionals, just go to our web site at: www.pcefitness.com and click on the Find a
Health Fitness Instructor tab. This service can help you locate an ACSM certified professional near you.
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getting fi t
Cardiovascular endurance is the most important component of physical fitness. There are two types of
cardiovascular training, these are interval training and steady state training.
Interval training varies the amount of effort required to workout. The LifeSpan Pro 3 comes with 5 programs
that vary speed automatically and 7 programs that vary incline. All of these programs vary the amount of
effort required during the workout either through automatically adjusting the incline or the speed.
Steady state training keeps the workload constant. The Manual program on your LifeSpan treadmill allows
you to manually control the speed and incline of your treadmill providing you with a constant workout that
you completely control. The Pro 3 also supports Heart Rate training where you can preset the treadmill to a
target heart rate. The treadmill will then automatically adjust the speed and incline to maintain your target
heart rate.
If you have a requirement to maintain a steady heart rate during your workout, the manual or Target Heart
Rate Program is the best selection.
Regardless of your personal fitness goals and the program that you pursue, warming up and cooling down
before and after you workout will help reduce the risk of injury and improve the effectiveness of your workout.
Warming up is important to bring your body from its normal level of activity to a state where it is ready to
exercise by increasing the flow of blood to the muscle to raise the muscle temperature. This will increase
the muscle elasticity and protect the joints. The warm up period also helps to mentally prepare you for
your workout.
Warmups should be done at a low intensity level and last for at least five minutes.
Cooling down after your workout is required to gradually bring your cardiovascular system down to its
normal level.
Follow your workout with at least 10 minutes of stretching. Focus on the major muscle groups of the lower
extremity. When stretching, stretch the muscle until you feel gentle tension, hold it and wait for the tension
to relax while the muscle elongates, stretch the muscle again until you feel gentle tension.
Do not bounce when you stretch, bouncing is not an effective approach to stretching and can lead to injury.
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