background image

22

CONDITIONING GUIDELINES

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 “train-
ing zone.” The lower two numbers are recommended
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the
pulse sensor. If your heart rate is too high or too low,
adjust the speed and 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.
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 “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 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-up—Start 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 Exercise—After 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 exercise—never
hold your breath.

A Cool-down—Finish 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.

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 pulse sensor is not a medical device.
Various factors, including your movement,
may affect the accuracy of heart rate readings.
The sensor is intended only as an exercise aid
in determining heart rate trends in general.

Summary of Contents for PFTL69501

Page 1: ...LL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained technicians on our Customer Hot Line will provide immediate assistance free of charge to you CUSTOMER HOT LINE 1 800 999 3756 Mon Fri 6 a m 6 p...

Page 2: ...TO FOLD AND MOVE THE TREADMILL 19 MAINTENANCE AND TROUBLESHOOTING 20 CONDITIONING GUIDELINES 22 PART LIST 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover Note An EXPLODED DRAWING...

Page 3: ...operly functioning surge suppressor could result in damage to the con trol system of the treadmill If the control sys tem is damaged the walking belt may change speed or stop unexpectedly which may re...

Page 4: ...e performing the main tenance and adjustment procedures de scribed in this manual Never remove the motor hood unless instructed to do so by an authorized service representative Servicing other than th...

Page 5: ...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 The model number of the treadmill...

Page 6: ...o the Right Upright 103 Be careful not to damage the Wire Harness during steps 1 through 5 103 126 118 90 90 Hole 121 64 1 2 Have a second person hold the Right Upright 103 and the Console Base not sh...

Page 7: ...e ground wire extending from the Console Base 64 Using the Silver Screw 124 attach the metal ring on the end of the ground wire to the small hole in the side of the Right Upright 103 Connect the Pulse...

Page 8: ...provides a path of least resistance for electric current to reduce the risk of elec tric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug th...

Page 9: ...can connect the treadmill to your VCR and TV and play iFIT com video programs videocas settes are available separately Video programs offer the same benefits as iFIT com CD programs but add the excit...

Page 10: ...pressed the walking belt will begin to move at 1 mph Hold the handrails and carefully begin walking As you ex ercise change the speed of the walking belt as de sired by pressing the SPEED buttons To s...

Page 11: ...miles or an M for met ric kilometers will appear in the display Press the SPEED button to change the unit of mea surement When the desired unit of measurement is selected remove and then reinsert the...

Page 12: ...grammed for each segment When only three sec onds remain in the first segment a series of tones will sound and the treadmill will automatically ad just to the speed and incline settings for the second...

Page 13: ...at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an...

Page 14: ...the Y adapter Plug the Y adapter into the LINE OUT jack on your stereo HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES...

Page 15: ...on page 13 Note To purchase iFIT com CD s or iFIT com videocassettes see your local PROFORM dealer or call toll free 1 800 735 0768 Follow the steps below to use an iFIT com CD or video Note The inst...

Page 16: ...leted the walking belt will stop and the TIME display will begin to flash Note To use another CD or video program press the STOP button or remove the key and go to step 1 on page 15 Note If the speed...

Page 17: ...king belt will begin to move Hold the handrails step onto the walking belt and begin walking During the program an electronic chirping sound will alert you when the speed and or incline of the treadmi...

Page 18: ...pear in the SPEED MIN MILE display Press the SPEED button to change the unit of measurement IMPORTANT The CALS FAT CALS PULSE display should be blank If a d appears in the display the console is in th...

Page 19: ...ures above 85 Fahrenheit HOW TO MOVE THE TREADMILL Before moving the treadmill convert the treadmill to the storage position as described above Make sure that the pin on the lock knob is fully inserte...

Page 20: ...ower cord The switch must be in the on position 2 SYMPTOM THE POWER TURNS OFF DURING USE a Check the circuit breaker located on the treadmill frame near the power cord see 1 c above If the circuit bre...

Page 21: ...reful to keep the walking belt cen tered Plug in the power cord insert the key and run the treadmill for a few minutes Repeat until the walking belt is properly tight ened c If the walking belt still...

Page 22: ...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 bl...

Page 23: ...e Base 65 4 Hood Screw 66 1 Frame Guide 67 2 Rear Isolator 68 1 Belly Pan 69 1 Ground Wire 70 4 Hood Screw 71 1 Key Clip 72 2 Rear Endcap Bracket 73 1 Rear Endcap 74 2 Rear Endcap Pad 75 18 3 4 Screw...

Page 24: ...uct or damage to a product caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center prod ucts used for commerci...

Page 25: ...9 72 19 72 28 69 83 45 51 52 52 21 1 1 62 5 18 32 17 4 5 62 86 110 26 107 50 63 63 63 13 27 27 122 24 13 53 54 57 55 98 99 29 56 123 120 102 66 23 111 21 25 115 116 112 113 114 EXPLODED DRAWING Model...

Page 26: ...06 31 65 106 105 28 117 91 104 91 103 104 102 102 102 102 81 64 102 102 6 75 105 6 75 75 22 105 105 117 75 6 75 122 58 84 15 20 27 89 101 100 100 121 84 89 75 75 75 75 118 124 124 125 125 126 3 3 125...

Reviews: