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17

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.

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-
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 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 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.

Содержание TREADMILL PFTL31105.1

Страница 1: ...s 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 CALL TOL...

Страница 2: ...TMENT 9 HOW TO FOLD AND MOVE THE TREADMILL 13 TROUBLESHOOTING 15 CONDITIONING GUIDELINES 17 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover Note An EXPLODED DRAWING and a PART LIST a...

Страница 3: ...number 146148 or see your local electronics store 12 Failure to use a properly functioning surge suppressor could result in damage to the con trol system of the treadmill If the control sys tem is da...

Страница 4: ...home use only Do not use this treadmill in a commer cial rental or institutional setting WARNING Before beginning this or any exercise program consult your physician This is especially important for p...

Страница 5: ...product model number and serial number before calling The model number of the treadmill is PFTL31105 1 The serial number can be found on a decal attached to the tread mill see the front cover of this...

Страница 6: ...bag check to see if it has been pre assembled To avoid damaging plastic parts do not use power tools for assembly Wheel Nut 32 2 Wheel Bolt 64 2 1 Tek Screw 39 4 Extension Leg Nut 46 4 Extension Leg B...

Страница 7: ...7 Make sure to connect the con nectors properly see the inset drawing The con nectors should slide together easily and snap into place If the connectors do not slide together easily and snap into plac...

Страница 8: ...use the treadmill Note Extra hardware may be included Keep the included allen wrenches in a secure place the large allen wrench is used to adjust the walking belt see page 16 To protect the floor or...

Страница 9: ...alfunc tion or break down grounding 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 co...

Страница 10: ...er cord Make sure that the circuit breaker is in the reset posi tion Next stand on the foot rails of the treadmill Locate the clip attached to the key see the drawing above and slide the clip securely...

Страница 11: ...the approximate number of calories you have burned during your workout Note If you set a calorie goal the display will show the number of calories remaining to be burned When only one calorie remains...

Страница 12: ...miles or kilometers that the walking belt has moved An E for English or an M for metric will appear in the right display Press the Speed increase button to change the unit of measure ment if desired I...

Страница 13: ...til the hole in the frame is aligned with the latch pin Slowly release the latch knob make sure that the latch pin is fully inserted into the hole in the frame To protect the floor or carpet from dama...

Страница 14: ...rame down until it is past the latch pin 2 Hold the metal frame firmly with both hands and lower it to the floor CAUTION To decrease the possibility of in jury do not lower the frame by gripping only...

Страница 15: ...wer turns off during use SOLUTION a Check the circuit breaker located on the treadmill frame near the power cord see the drawing above If the circuit breaker has tripped wait for five minutes and then...

Страница 16: ...er or slips when walked on SOLUTION a If the walking belt is off center first remove the key and UNPLUG THE POWER CORD If the walking belt has shifted to the left use the allen wrench to turn the left...

Страница 17: ...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 ad...

Страница 18: ...les Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and m...

Страница 19: ...19 NOTES...

Страница 20: ...46 4 Extension Leg Nut 47 1 Console Base 48 10 1 2 Screw 49 2 Wire Clamp 50 1 Key Clip 51 1 Incline Motor 52 1 Incline Bracket 53 6 Rear Foot Screw 54 3 Incline Pivot Bolt 55 2 Rear Roller Star Washer...

Страница 21: ...6 56 35 33 3 6 7 8 24 20 85 84 84 58 30 42 58 61 58 61 75 75 59 57 76 76 50 52 1 22 22 13 54 13 54 22 53 31 73 75 33 58 58 91 26 26 67 67 53 49 28 4 100 33 33 33 33 33 33 33 33 33 9 9 44 74 44 84 85 9...

Страница 22: ...ntial damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or...

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