User`s manual

Locate the Reed Switch (38) and the Magnet (39) on the leftside
of the Pulley (90). Turn the Pulley until the Magnet is aligned with
the Reed Switch. Make sure that the gap between the Magnet
and the Reed Switch Is about 1/8". If necessary, loosen,the
Screw (19) and move the Reed Switch slightly. Retighten the
Screw. Re-attach the hood (see 8. b. on page 13), and run the
treadmill for a few minutes to check for a correct speed reading.
1/8"- --
38--
|J
19f____.
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14
CONDITIONING GUIDELINES
The following guidelines will help you to plan your ex-
emise program. Remember--these are general guide-
linesonly. For more detailed exemise information, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to bum fat orto strengthen your
cardiovascular system, the key to achieving the de-
sired results is to exercise with the proper intensity.
The proper inten'sity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rotes for fat burning and aerobic exer-
cise. (This chart is also found on the console.)
20 30 40 50 60 70 80
b.p.m.
HEART RATE TRAINING ZONES
AGE
AEROBIC
MAX.FAT
FAT BURN
•Tofind 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 three numbers below
your age. "Thethree numbers are your =training 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 bum fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the firstfew 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 bum fat,
adjustthe speed and incline of the treadmill untilyour
heart rate is near one of the lower two numbers in your
trainingzone. It may also be helpful to set the speed
controlon the console to FAT BURN to help you main-
tsin the proper intensity level. (See page 9.)
Aerobic Exercise
If your goal isto strengthen your cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exercise
is activitythat 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,
adjustthe speed and incline of the treadmill until your
heart rate is near the higher number in your training
zone. It may also be helpful to set the speed control on
the console to AEROBIC to help you maintain the
proper intensity level. (See page 9.)