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The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results. 

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, maximum fat burn-
ing, and cardiovascular (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 are your “training
zone.” The lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; and the
highest number is the heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible 

carbohydrate 

calories for ener-

gy. Only after the first few minutes of exercise does
your body begin to use stored 

fat 

calories for energy. If

your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber or the middle number in your training zone as you
exercise.   

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 aerobic exercise,
adjust the intensity of your exercise 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-up

, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise. 

Training zone exercise

, consisting of 20 to 30 min-

utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, do not keep your heart rate in your training
zone for longer than 20 minutes.)  

A cool-down

, with 5 to 10 minutes of stretching. This

will increase the flexibility of your muscles and will
help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. The key to success is make exercise a regu-
lar and enjoyable part of your everyday life.

WARNING:

Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for individuals over the age
of 35 or individuals with pre-existing health
problems.

The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.

CONDITIONING GUIDELINES

Summary of Contents for Cardio Crosstrainer 650

Page 1: ...ONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CAL...

Page 2: ...and properly tighten all parts regu larly Replace any worn parts immediately 6 Keep children under 12 and pets away from the elliptical exerciser at all times 7 The elliptical exerciser should not be...

Page 3: ...el number is PFEL2605 0 The serial number can be found on a decal attached to the elliptical exerciser see the front cover of this manual To avoid a registration fee for any service needed under warra...

Page 4: ...e number in parentheses below each drawing is the key number of the part from the PART LIST on page 14 The number following the key number is the quantity needed for assembly Note Some small parts may...

Page 5: ...holds the Frame attach the Rear Stabilizer 20 to the Frame with two M8 x 3 3 8 Hex Bolts 42 With the help of another person tip the Frame 1 back down so that it is resting on the Rear and Front Stabi...

Page 6: ...ngs on the upper end of the metal bracket Slide the Upright 3 onto the Frame 1 Be careful to avoid pinching the cables or the wires Align the holes in the Upright with the holes in the Frame Attach th...

Page 7: ...9 and two M6 Nylon Locknuts 56 Attach the other Handlebar 6 to the left Handlebar Leg 5 in the same way 7 Apply a thin film of the included grease to the parts shown at the right Slide a Wave Washer 5...

Page 8: ...decrease the resis tance turn the knob counterclockwise Important Stop turning the knob when turning becomes difficult or damage may result FEATURES OF THE CONSOLE The easy to use console is designed...

Page 9: ...time and the lower left section of the display will show only the number of calories you have burned Press the Mode button again The upper section of the dis play will then show only the distance peda...

Page 10: ...dicator changes in height during the program adjust your pedaling pace so that both indicators are the same height If your pedaling pace is slower than the current target pace set ting an arrow will a...

Page 11: ...he console out of direct sunlight When storing the elliptical exerciser remove the bat teries from the console Keep the elliptical exerciser in a clean dry location away from moisture and dust CONSOLE...

Page 12: ...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...

Page 13: ...le Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands aga...

Page 14: ...Drive Belt 31 2 Plastic Washer 32 4 Nylon Bushing 33 2 Flywheel Bearing 34 2 Crank Bearing 35 2 Pedal Tube Endcap 36 1 C Clip 37 2 Eyebolt 38 2 Adjustment Bracket 39 4 M6 Arc Washer 40 2 M8 x 2 1 2 He...

Page 15: ...51 2 29 52 57 64 63 41 56 55 23 23 35 40 46 39 17 17 32 26 56 16 50 11 6 19 13 22 19 6 13 16 56 11 50 17 60 46 39 32 26 56 54 45 45 45 55 23 23 40 17 39 54 54 54 54 57 53 62 33 9 7 57 53 62 33 56 38 3...

Page 16: ...o 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 products used for...

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