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CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. Remember—these are general guide-
lines only. For more detailed exercise information, ob-
tain 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 de-
sired 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 exer-
cise. (This chart is also found on the console.)
To find the proper heart rate for you, first find your age
at the top of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers below
your age. The three numbers are your “training zone.”
The lower two numbers are recommended heart rates
for fat burning; the higher number is the recommended
heart rate for aerobic exercise.
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 energy. 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 treadmill until your
heart rate is near one of the lower two numbers in your
training zone. It may also be helpful to set the speed
control on the console to FAT BURN to help you main-
tain the proper intensity level. (See page 9.)
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 higher number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)
High Performance Athletic Conditioning
If your goal is high performance athletic conditioning,
set the speed control on the console to PERFOR-
MANCE to help you maintain the proper intensity level.
(See page 9.) Note: During the first few weeks of your
exercise program, keep your heart rate near the low
end of your training zone.
To measure your heart rate during exercise, use the
pulse sensor on the console. (See page 9.) If your
heart rate is too high or too low, adjust the speed or in-
cline of the treadmill until your heart rate is at the
proper level.
WORKOUT GUIDELINES
Each workout should include the following three impor-
tant parts:
A Warm-up
Start each workout by warming up for 5 to 10 minutes.
Begin with slow, controlled stretches, and progress to
more rhythmic stretches to increase your body temper-
ature, heart rate, and circulation in preparation for
strenuous exercise.
WARNING:
Before beginning
this or any exercise program, consult your
physician. This is especially important for in-
dividuals 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.
The decal shown at the right has been
placed on your treadmill. If the decal is
missing, or if it is not legible, please call
our Customer Service Department to
order a free replacement decal (see the
back cover of this manual). Apply the
decal in the location shown.
treadmill is not working properly. (See BE-
FORE YOU BEGIN on page 4 if the treadmill is
not working properly.)
14. Always unplug the power cord before per-
forming the maintenance and adjustment pro-
cedures described in this manual. Never re-
move the motor hood unless instructed to do
so by an authorised service representative.
Servicing other than the procedures in this
manual should be performed by an autho-
rised service representative only.
15. Never start the treadmill whilst you are stand-
ing on the walking belt. Always hold the
handrails whilst using the treadmill.
16. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
17. To reduce the possibility of the treadmill over-
heating, do not operate the treadmill continu-
ously for longer than 1 hour.
18. Never leave the treadmill unattended whilst it
is running. Always remove the key when the
treadmill is not in use.
19. Inspect and tighten all parts of the treadmill
every three months.
20. Never insert any object into any opening.
21. Do not attempt to raise, lower, or move the
treadmill until it is properly assembled. (See
ASSEMBLY on pages 5 and 6, and HOW TO
MOVE THE TREADMILL on page 11.) You
must be able to safely lift 45 lbs (20 kg) to
raise, lower, or move the treadmill.
22. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
23. 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.
WARNING:
Before beginning this or any exercise program, consult your physician. This
is especially important for persons over the age of 35 or persons with pre-existing health problems.
Read all instructions before using. ICON assumes no responsibility for personal injury or property
damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
