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12

CONDITIONING GUIDELINES

WHY EXERCISE?

Exercise has proven essential for good health and
well-being. Participation in a well-rounded exercise
program helps to develop a stronger and more effi-
cient heart, improved respiratory function, increased
stamina, better weight management, increased ability
to handle stress, and greater self-esteem.

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. For effective exercise, your heart
rate should be maintained at a level between 70% and
85% of your maximum heart rate as you exercise. This
is known as your training zone. You can find your train-
ing zone in the table below. Training zones are listed
according to age and physical condition.

Burning Fat

To burn fat effectively, you must exercise at the proper
intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easi-
ly accessible carbohydrate calories for energy. Only
after the first few minutes does your body begin to use
stored fat calories for energy. To burn fat, keep your
heart rate in the lower end of your training zone. 

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” 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 effective aerobic
exercise, keep your heart rate in the higher end of
your training zone.

HOW TO MEASURE YOUR HEART RATE 

To measure your heart rate, follow the procedure
described on page 10.

WORKOUT GUIDELINES

A proper workout includes the following parts:

A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases the
body temperature, heart rate, and circulation in prepa-
ration for exercise. 

A cardiovascular exercise period, including 20 to 
30 minutes of exercise with your heart rate in your 
training zone.

A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching helps to offset problems caused
when you stop exercising suddenly. Stretching after
exercise is also very effective for increasing flexibility. 

TRAINING ZONE (BEATS/MIN.)

20

25

30

35

40

45

50

55

60

65

70

75

80

85

AGE

CONDITIONED

UNCONDITIONED

133–162

132–160

130–158

129–156

127–155

125–153

124–150

122–149

121–147

119–145

118–144

117–142

115–140

114–139

138–167

136–166

135–164

134–162

132–161

131–159

129–156

127–155

126–153

125–151

123–150

122–147

120–146

118–144

WARNING

Before beginning any exercise program, con-
sult your physician. This is especially impor-
tant for individuals over the age of 35 or indi-
viduals with pre-existing health problems.

The pulse sensor is not a medical device.
Various factors, including the user's move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.

Summary of Contents for PFEX37080

Page 1: ...customer satisfaction If you have questions or if there are missing or damaged parts we will guarantee complete satisfac tion through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PL...

Page 2: ...han 250 pounds 7 Wear appropriate exercise clothing when using the REBEL Always wear athletic shoes for foot protection 8 Always hold the handlebars when mounting dismounting and using the REBEL Step...

Page 3: ...rtment toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling...

Page 4: ...rts may have been pre attached for shipping If a part is not in the parts bag check to see if it has been pre attached M10 Nylon Locknut 54 6 1 2 Nylon Locknut 9 2 Pedal Bolt 8 2 M10 x 68mm Bolt 67 4...

Page 5: ...37 ASSEMBLY Assembly requires two persons Place all parts of the PROFORM REBEL in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed As...

Page 6: ...haft into the indicated hole in the Seat Bar 6 Slide the Detent Ring 73 onto the shaft of the Console 5 and line up the hole in the Detent Ring with the hole in the shaft Secure the Console with the C...

Page 7: ...n the Upright 2 with four M6 x 16mm Seat Screws 28 8 29 30 8 3 42 39 10 9 36 90 Lubricate 7 Note The assistance of another person is recom mended for this step While another person holds the Handlebar...

Page 8: ...ion Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The crank can turn in either direc tion To get the full impact of the elliptical motion it is...

Page 9: ...efore the console can be operated two AA batteries must be installed see assembly step 10 on page 8 Speed This mode displays your pedaling speed in miles per hour Time This mode displays the elapsed t...

Page 10: ...ime distance fat calorie or calorie mode To select one of these modes for continu ous display press the mode button repeatedly The mode indicators will show which mode is selected Make sure that the s...

Page 11: ...turn the Flywheel 20 to make sure that there is not too much resistance When the Resistance Strap is properly adjusted re attach the left side shield HOW TO ADJUST THE DRIVE BELT If the Drive Belt 32...

Page 12: ...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 effective aerobic exercise keep your heart rate in the hi...

Page 13: ...on the floor Bend your front leg lean for ward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend you...

Page 14: ...pring 42 2 Plastic Pedal Spacer 43 1 Seat 44 2 1 1 2 x 2 1 2 Inner Cap 45 1 Console Axle 46 1 Console Spring 47 4 Stabilizer Endcap 48 1 Reed Switch Sensor Wire 49 1 Extension Wire 50 1 Reed Switch Cl...

Page 15: ...24 25 26 55 65 65 66 54 54 68 44 44 62 18 62 64 50 67 30 70 4 4 27 33 41 33 34 2 54 31 67 54 40 72 72 6 7 28 43 83 85 63 69 73 46 60 45 5 30 30 28 35 37 38 38 4 4 4 4 81 42 42 52 74 84 84 71 71 82 69...

Page 16: ...does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center p...

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