ProForm 1030 Stx English Manual - Page 9

Conditioning, Guidelines

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Pulse: This mode displays your heart rate. Plug the pulse eardip into the jack on the console, and attach the earctip to your left ear lobe. Slide the clothes clip onto your collar to prevent excessive movement of the earcIip wire. When your pulse is detected, the heart-shaped pulse indicator on the display will flash. After a few seconds, your heart rate will be displayed. If your heart rate is not displayed, try rubbing your ear lobe and repositioning the eardip. Scan: This mode displays the Time/Set, Distance/Set, Speed, Calories and Pulse modes, for approximately five seconds each, in a repeating cycle. TURNING THE POWER OFF To turn the power off, simply remove the power key from the console. CONDITIONING GUIDELINES WARNING: Before beginning this or any exercise program, consult your physician. To maximize the benefits of exercising, it is important to exercise with the proper level of exertion. The proper level of exertion can be found using the heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is your "raining zone." You can find your training zone by consulting the table below. Training zones are listed for both conditioned and unconditioned persons, according to age. AGE 20 25 30 35 40 45 50 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE (BEATS/MIN) (BEATS/MIN) .138-167 136-166 135-164 134-162 132-161 131-159 129-156 133-162 132-160 130-158 129-156 127-155 125-153 124-150 UNCONDITIONED CONDITIONED TRAINING ZONE TRAINING ZONE AGE (BEATS/MIN) (BEATS/MIN) 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 During the first few weeks of your exercise program, keep your heart rate near the low end of your training zone. After a few months, gradually increase your hears rate until it is near the high end of your training zone. You can find your heart rate using the pulse mode of the console. Exercise for at least four minutes, and then measure your heart rate immediately. If your heart rate is above your training zone, decrease your level of exertion; if your heart rate is too low, increase your level of exertion. Each workout should consist of three basic parts: a warm-up, 20-30 minutes of training zone exercise, and a cool-down. Warming up prepares the body for strenuous exercise by increasing circulation, delivering more oxygen to the muscles and raising the body temperature. 5-10 minutes of stretching or light calisthenics will provide a good warm-up. After warmiriv up, exercise with your heart rate in your training zone for 20-30 minutes. Finish your workout with 5-10 minutes of stretching to cool down. This will help to offset muscle contractions and other problems caused when you stop exercising suddenly. 9

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Pulse:
This
mode
displays
your
heart
rate.
Plug
the
pulse
eardip
into
the
jack
on
the
console,
and
attach
the
earctip
to
your
left
ear
lobe.
Slide
the
clothes
clip
onto
your
collar
to
prevent
excessive
movement
of
the
earcIip
wire.
When
your
pulse
is
detected,
the
heart
-shaped
pulse
indicator
on
the
display
will
flash.
After
a
few
seconds,
your
heart
rate
will
be
displayed.
If
your
heart
rate
is
not
displayed,
try
rubbing
your
ear
lobe
and
repositioning
the
eardip.
Scan:
This
mode
displays
the
Time/Set,
Distance/Set,
Speed,
Calories
and
Pulse
modes,
for
approx-
imately
five
seconds
each,
in
a
repeating
cycle.
TURNING
THE
POWER
OFF
To
turn
the
power
off,
simply
remove
the
power
key
from
the
console.
CONDITIONING
GUIDELINES
WARNING:
Before
beginning
this
or
any
exercise
program,
consult
your
physician.
To
maximize
the
benefits
of
exercising,
it
is
important
to
exercise
with
the
proper
level
of
exertion.
The
proper
level
of
exertion
can
be
found
using
the
heart
rate
as
a
guide.
For
effective
aerobic
exercise,
your
heart
rate
should
be
maintained
at
a
level
between
70%
and
85%
of
your
maximum
heart
rate
as
you
exercise.
This
is
your
"raining
zone."
You
can
find
your
training
zone
by
consulting
the
table
below.
Training
zones
are
listed
for
both
conditioned
and
unconditioned
persons,
according
to
age.
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
20
.138-167
133-162
25
136-166
132-160
30
135-164
130-158
35
134-162
129-156
40
132-161
127-155
45
131-159
125-153
50
129-156
124-150
AGE
UNCONDITIONED
TRAINING
ZONE
(BEATS/MIN)
CONDITIONED
TRAINING
ZONE
(BEATS/MIN)
55
127-155
122-149
60
126-153
121-147
65
125-151
119-145
70
123-150
118-144
75
122-147
117-142
80
120-146
115-140
85
118-144
114-139
During
the
first
few
weeks
of
your
exercise
program,
keep
your
heart
rate
near
the
low
end
of
your
training
zone.
After
a
few
months,
gradually
increase
your
hears
rate
until
it
is
near
the
high
end
of
your
training
zone.
You
can
find
your
heart
rate
using
the
pulse
mode
of
the
console.
Exercise
for
at
least
four
minutes,
and
then
measure
your
heart
rate
immediately.
If
your
heart
rate
is
above
your
training
zone,
decrease
your
level
of
exertion;
if
your
heart
rate
is
too
low,
increase your
level
of
exertion.
Each
workout
should
consist
of
three
basic
parts:
a
warm-up,
20-30
minutes
of
training
zone
exercise,
and
a
cool
-down.
Warming
up
prepares
the
body
for
strenuous
exercise
by
increasing
circulation,
delivering
more
oxygen
to
the
muscles
and
raising
the
body
temperature.
5-10
minutes
of
stretching
or
light
calisthenics
will
provide
a
good
warm-up.
After
warmiriv
up,
exercise
with
your
heart
rate
in
your
training
zone
for
20-30
minutes.
Finish
your
workout
with
5-10
minutes
of
stretching
to
cool
down.
This
will
help
to
offset
muscle
contractions
and
other
problems
caused
when
you
stop
exercising
suddenly.
9