ProForm 2001 Exl Owners Manual - Page 12
Conditioning, Guidelines
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CIRCUIT BREAKER If the treadmill stops or will not start, check the circuit breaker located on the front of the frame near the power cord. The circuit breaker is designed to protect the electrical system. If the circuit breaker has tripped, the switch will protrude as shown. To reset the circuit breaker, allow the treadmill to cool for a few minutes and then push the switch back in. Tripped Reset STORAGE Always unplug the power cord when the treadmill is not in use. To convert the treadmill to the storage position, first remove the bolt and washers from the lower end of the side rail. Store the bolt and washers in a secure location. Remove the side rail from the handrail. Loosen the lock knob and lay the upright post on the treadmill. CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program. Remember that adequate rest and good nutrition are essential to the success of any fitness program. Before beginning this or any exercise program, consult your physician. EXERCISE INTENSITY To maximize the benefits of exercising, your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue. The proper level of exertion can be determined using the heart rate as a guide. For effective aerobic exercise, your heart rate must be maintained at a level between 70% and 85% of your maximum heart rate. This is your "Training Zone." You can determine your Training Zone by consulting the table below. Training Zones are listed for both conditioned and unconditioned persons according to age. Use the column that is appropriate for you. UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 20 138-167 25 136-166 30 135-164 35 134.162 40 132-161 45 131-159 12 50 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 55 127-155 60 126-153 65 125-151 70 123-150 75 122.147 80 120-146 85 118-144 122-149 121-147 119-145 118-144 117-142 115-140 114-139