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©June 2015
Call Toll free at (800) 269-7410
VOR-IC7000-G Revision 1.1
3
SAFETY PRECAUTIONS
CONSULT A PHYSICIAN IMMEDIATELY
Warning: before starting any exercise program consult your physician. This is especially
important for individuals over the age of 35 or persons with preexisting health problems. Read all
instructions before using any fitness equipment. We assume no responsibility for personal injury
damage sustained by or through the use of this treadmill.
How often you exercise:
You should exercise three to four times a week to improve your cardiovascular and muscle fitness.
How hard you exercise:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your heart
muscle and condition your cardiovascular system.
Only your doctor can prescribe the target training heart range for you. Before starting any exercise program
consult your physician.
How long you exercise:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain exercise within
your target heart range, the greater the aerobic benefits. To begin maintain 2~3 minutes of steady, rhythmic
exercise, then check your heart rate.
BEGINNER TREADMILL PROGRAM
EXERTION LEVEL
DURATION
WEEK 1
Easy
6~12 minutes
WEEK 2
Easy
10~16 minutes
WEEK 3
Moderate
14~20 minutes
WEEK 4
Moderate
18~24 minutes
WEEK 5
Moderate
22~28 minutes
WEEK 6
Slightly higher or slightly lower
20 minutes
WEEK 7
Add interval training
3 minutes at moderate exertion with 3 minutes at higher
exertion for 24 minutes
TARGET HEART RATE ZONE
220-your age = maximum heart zone
You do not want to workout at your
maximum heart rate. The recommended
Heart Rate Zone is a percentage of your
maximum heart rate. Between 65% and
85% of your maximum heart rate.
* Lower limit of Target Heart Rate Zone
=maximum heart rate X 0.6
* Upper limit of Target Heart Rate Zone
=Maximum heart rate X 0.75
(This is recommended by American Heart
Association. Before starting exercise
program, please consult your physician
to understand your physical situation)
