Before You Begin; Conditioning Guidelines - Healthrider HETL09900 User Manual

CONDITIONING GUIDELINES

WARNING:
Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
The following guidelines will help you to plan your ex-
ercise program. For more detailed exercise informa-
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired 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 exercise.
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your Òtrain-
ing zone.Ó The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, stop exercising and
place two fingers on your
wrist as shown. Take a six-
second heartbeat count,
and multiply the result by
ten to find your heart rate.
(A six-second count is used
because your heart rate drops quickly when you stop
exercising.) If your heart rate is too high or too low, ad-
just the speed or incline of the treadmill.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time.
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During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for en-
ergy. Only after the first few minutes does your body
begin to use stored fat calories for energy. If your goal
is to burn fat, adjust the speed and incline of the tread-
mill until your heart rate is near the lowest number in
your training zone.
For maximum fat burning, adjust the speed and incline
of the treadmill until your heart rate is near the middle
number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart 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 highest number in your training
zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-upÑStart each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up in-
creases your body temperature, heart rate and circula-
tion in preparation for exercise.
Training Zone ExerciseÑAfter warming up, increase
the intensity of your exercise until your pulse is in your
training zone for 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exerciseÑnever
hold your breath.
A Cool-downÑFinish each workout with 5 to 10 min-
utes of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent post-ex-
ercise problems.
Exercise Frequency
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be-
tween workouts. After a few months, you may com-
plete up to five workouts each week if desired. The key
to success is to make exercise a regular and enjoyable
part of your everyday life.

BEFORE YOU BEGIN

Congratulations for purchasing the SOFTSTRIDER
S300iª treadmill by HealthRider ¨ . The SOFTSTRIDER
S300i offers an impressive array of features to help
you achieve your fitness goals in the convenience of
your home. From the advanced console to the cush-
ioned walking belt, the SOFTSTRIDER S300i is de-
signed to make each workout more effective and en-
joyable. And when youÕre not exercising, the SOFT-
STRIDER S300i can be folded away, taking less than
half the floor space of conventional treadmills.
For your benefit, read this manual carefully before
Hand Weights
Chest Pulse Sensor Holder*
Water Bottle Holder
Lock Knob
Walking Belt
Foot Rail
BACK
Rear Roller
Adjustment Bolts
using the SOFTSTRIDER S300i treadmill. If you
have additional questions, please call our our
Customer Service Department at 0345-089009.To help
us assist you, please note the product model number
and serial number before calling. The model number is
HETL09900. The serial number can be found on a
decal attached to the treadmill (see the front cover of
this manual for the location).
Before reading further, please familiarise yourself with
the parts that are labelled in the drawing below.
Book Holder
Console
Handrail
Key/Clip
RIGHT SIDE
On/Off
Switch
Circuit
Breaker
Power
Cord
Cushioned
Walking Platform
*For information about the optional chest
pulse sensor, see page 20.
Water bottle is not included.
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