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How you begin your exercise program depends on your physical condition. If you have been inactive for 

several years or are severely overweight, start slowly and increase your workout time gradually. Increase 

your workout intensity gradually by monitoring your heart rate while you exercise.

Initially you may only be able to exercise within your target zone for a few minutes; however, your aerobic 

capacity will improve over the next six to eight weeks. It is important to pace yourself while you exercise 

so you don't tire too quickly.

Measure your heart rate periodically during your workout by stopping the 

exercise but continuing to move your legs or walk around. Place two or 

three fingers on your wrist and take a six second heartbeat count. Multiply 

the results by ten to find your heart rate. For example, if your six second 

heartbeat count is 14, your heart rate is 140 beats per minute. A six second 

count is used because your heart rate will drop rapidly when you stop 

exercising. Adjust the intensity of your exercise until your heart rate is at the 

proper level.

wrist pulse

Remember to follow these essentials:

  Have your doctor review your training and diet programs.
  Begin your training program slowly with realistic goals that have been set by you and your physician.
  Warm up before you exercise and cool down after you work out.
  Take your pulse periodically during your workout and strive to stay within a range of 60% (lower 

intensity) to 90% (higher intensity) of your maximum heart rate zone. Start at the lower intensity, and 

build up to higher intensity as you become more aerobically fit.

  If you feel dizzy or lightheaded you should slow down or stop exercising.

To determine if you are working out at the correct intensity, use a heart rate monitor or use the table 

below. For effective aerobic exercise, your heart rate should be maintained at a level between 60% 

and 90% of your maximum heart rate. If just starting an exercise program, work out at the low end of 

your target heart rate zone. As your aerobic capacity improves, gradually increase the intensity of your 

workout by increasing your heart rate. 

CONDITIONING GUIDELINES

Target Heart Rate Zone Estimated by Age* 

* For cardiorespiratory training benefits, the American College of Sports Medicine recommends 

working out within a heart rate range of 55% to 90% of maximum heart rate. To predict the 

maximum heart rate, the following formula was used:  220 - Age = predicted maximum heart rate

20 years
25 years

30 years
35 years

40 years
45 years
50 years
55 years
60 years
65 years

70 years

Average Maximum

Heart Rate 100%

Age

110-180 beats per minute

107-175 beats per minute
105-171 beats per minute

102-166 beats per minute

99-162 beats per minute

97-157 beats per minute
94-153 beats per minute
91-148 beats per minute
88-144 beats per minute
85-139 beats per minute
83-135 beats per minute

200 beats per minute
195 beats per minute
190 beats per minute

185 beats per minute
180 beats per minute
175 beats per minute
170 beats per minute

165 beats per minute
160 beats per minute
155 beats per minute
150 beats per minute

Target Heart Rate Zone

(55%-90% of Maximum Heart Rate)

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Содержание Adjustable Height Treadmill

Страница 1: ...roducts Inc 2013 10 Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equi...

Страница 2: ...Knob 44 11 Consult a physician prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or exp...

Страница 3: ...ur Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time TELEPHONE CUSTOMER SERVICE Tel 1 800 375 7520 FAX CU...

Страница 4: ...eving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the Avar...

Страница 5: ...ice labels on the Avari Adjustable Height Treadmill Please take a moment to familiarize yourself with all of the warning caution and notice labels EQUIPMENT WARNING CAUTION NOTICE LABELS CAUTION LABEL...

Страница 6: ...er Use the small scale to check the length of the bolts and screws NOTICE The length of all bolts and screws except those with flat heads is measured from below the head to the end of the bolt or scre...

Страница 7: ...from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday STEP 1 Remove the Avari Adjustable Height Treadmill from its packing carton the main ass...

Страница 8: ...he LEFT and RIGHT UPRIGHTS 3 4 to the BASE FRAME 2 with CARRIAGE BOLTS M8x1 25x45 42 WASHERS M8 61 and NYLOCK NUTS M8x1 25 19 STEP 4 Refer to the detail view Lock the MAIN FRAME 1 in the unfolded posi...

Страница 9: ...E 54 into the METER CONNECTING WIRE 55 Connect the PULSE SENSOR WIRES 62 to the PULSE CONNECTING WIRES 56 Push the wires back inside of the LEFT and RIGHT HANDRAILS 5L 5R Insert the FRONT HANDRAIL 6 o...

Страница 10: ...s are not included See page 11 for detailed battery installation instructions STEP 11 Refer to illustration below and the Side View Press and clip the METER 52 onto the FRONT HANDRAIL 6 Plug the METER...

Страница 11: ...h the functions as follows and allow you to set the function values TIME 0 00 to 99 00 DISTANCE 0 0 to 999 0 mile CALORIES 0 0 to 999 0 Kcal Use SET RESET buttons to enter desired values and press MOD...

Страница 12: ...OCKWISE and the right screw 1 4 turn COUNTERCLOCKWISE Walk on the treadmill to check alignment Repeat if needed BELT DRIFTING RIGHT Adjust by turning the left screw 1 4 turn COUNTERCLOCKWISE and the r...

Страница 13: ...ctions to adjust belt tension 3 The belt resistance can be reduced by adding silicone lubricant between the belt and the board Wipe the board under the belt with a clean dry cloth then spray or spread...

Страница 14: ...serting the LOCKING KNOB 33 through the hole in the LEFT UPRIGHT 3 and screwing it into the MAIN FRAME 1 4 Move the Avari Adjustable Height Treadmill with the WHEELS 40 on the BASE FRAME 2 Stand behin...

Страница 15: ...s 4 Verify that the CAUTION LABEL 63 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement CAUTION LABEL 63 if it is missing or damaged 5 It is the sole re...

Страница 16: ...of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercisin...

Страница 17: ...cool down should include the stretches listed above and should be completed after each strength training session Lower Body Stretch Place feet shoulder width apart and lean forward Keep this position...

Страница 18: ...PRODUCT PARTS DRAWING 18 FRONT BACK...

Страница 19: ...Button Head M8 x 1 25 x 45mm 2 23 Rear Support 2 24 Grommet Plug 3 25 Plastic Washer 10 2 x 25 x 4mm 2 26 Square Plug 20mm x 20mm 4 27 Screw Round Head M4 x 15mm 2 28 Nut M6 x 1 1 29 Bolt Round Head...

Страница 20: ...mm 2 51 Meter Clip 2 52 Meter 1 53 Sensor Connecting Wire 1 54 Extension Wire 1 55 Meter Connecting Wire 1 56 Pulse Connecting Wire 1 57 Pulse Sensor 2 58 Long Foam Tube 2 59 Foam Tube 2 60 Arc Washer...

Страница 21: ...ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY T...

Страница 22: ...NOTES 22...

Страница 23: ...OMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer servic...

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