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12
HOW TO EXERCISE ON THE TREADMILL
The following guidelines will help you to plan your ex-
ercise program. Remember—these are general guide-
lines only.
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.
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers to
the right of your age. The three numbers are your
“training zone.” The lower two numbers are recom-
mended 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.
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.
HOW TO MEASURE YOUR HEART RATE
To measure your
heart rate, stop ex-
ercising and place
two fingers on
your wrist as
shown. Take a six-
second heartbeat
count, and multiply
the result by ten to
find your heart rate. (A six-second count is used be-
cause your heart rate drops quickly when you stop ex-
ercising.) If your heart rate is too high or too low, adjust
the speed or incline of the treadmill accordingly.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
important parts:
A Warm-up
Start each workout with 5 to 8 minutes of stretching
and light exercise (see SUGGESTED STRETCHES on
page 13). A proper warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 60 minutes. (During the first few weeks of your exer-
cise program, do not keep your heart rate in your train-
ing zone for longer than 20 minutes.) Breathe regularly
and deeply as you exercise—do not hold your breath.
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.
HOW TO LOWER THE TREADMILL FOR USE
To use the treadmill, the bench must be folded to the
storage position. See HOW TO FOLD THE BENCH
TO THE STORAGE POSITION on page 14.
Caution: You must be able to safely lift 45 pounds
(20 kg) in order to lower the treadmill.
To lower the
treadmill, hold
the upper end
of the treadmill
with your right
hand as shown.
Hold the tread-
mill knob with
your left hand
and pull it to
the left. Pivot
the treadmill
down a few
inches.
Next, hold the treadmill with both hands as shown
below and lower the treadmill to the floor. To decrease
the possibility of injury, bend your legs and keep
your back straight.
THE PERFORMANT LUBE
TM
WALKING BELT
The CROSSTRAINER features a walking belt coated
with PERFORMANT LUBE
TM
, a high-performance
lubricant. IMPORTANT: Never apply silicone spray
or other substances to the walking belt or the
walking platform. Such substances will deteriorate
the walking belt and cause excessive wear.
BATTERY INSTALLATION
The console requires three "AA" batteries (not
included) for operation. Alkaline batteries are recom-
mended.
To install
batteries, first
open the bat-
tery cover
under the
console as
shown. Next,
press three
batteries into
the battery
compartment.
Make sure that
the negative ends of the batteries (marked “–”) are
touching the springs in the battery compartment.
Close the battery cover.
Note: If there is a thin sheet of clear film on the face of
the console, remove it.
Batteries
Battery Cover
Treadmill
Knob
CAUTION:
Before operating the
console, read the following precautions.
• Do not stand on the walking belt when turn-
ing on the power.
• Always wear the clip (see the drawing on
page 10) whilst using the CROSSTRAINER.
When the key is removed from the console,
the walking belt will stop.
• The CROSSTRAINER is capable of high
speeds. Adjust the speed in small incre-
ments.
• The training zones marked beside the
speed control are general guidelines only.
See page 12 for more information.
• To reduce the possibility of electric shock,
keep the console dry. Avoid spilling liquids
on the console. Use only a sealable water
bottle.
