14
3
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
ercise program. RememberÑthese 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
exercise.
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 two numbers below
your age. The two numbers are your Òtraining zone.Ó
The lower number is the recommended heart rate for
fat burning; the higher number is the recommended
heart rate for aerobic exercise.
To measure your heart rate, use the pulse sensor on
the console. If your heart rate is too fast or too slow,
adjust the speed or the 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 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 the lower number in your
training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó 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
A well-rounded workout includes the following three
important parts:
A Warm-up
Start each workout with 5 to 10 minutes of stretching
and light exercise (see SUGGESTED STRETCHES on
page 15). 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 exerciseÑnever hold your breath.
A Cool-down
Finish each workout with 5 to 10 minutes of stretching
to cool down. This will increase the flexibility of your
muscles and will help to prevent post-exercise 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
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 below 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 HOW
TO ORDER REPLACEMENT PARTS on the back cover of this
manual). Apply the decal in the location shown.
Note: The decal is shown at 38% of actual size.
14. Never start the treadmill while you are stand-
ing on the walking belt. Always hold the
handrails while using the treadmill.
15. The treadmill is capable of high speeds.
Adjust the speed in small increments to avoid
sudden jumps in speed.
16. 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.
17. Never leave the treadmill unattended while it
is running. Always remove the key and unplug
the power cord when the treadmill is not in
use.
18. 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 20 kg to raise,
lower, or move the treadmill.
19. When folding or moving the treadmill, make
sure that the storage latch is fully closed.
20. Inspect and tighten all parts of the treadmill
every three months.
21. Never drop or insert any object into any
opening.
22.
DANGER:
Always unplug the power
cord immediately after use, before cleaning
the treadmill, and before performing the
maintenance and adjustment procedures de-
scribed in this manual. Never remove 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 authorised ser-
vice representative only.
23. This treadmill is intended for in-home use
only. Do not use this treadmill in any com-
mercial, rental, or institutional setting.
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
