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12

CONDITIONING GUIDELINES

The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results. 

WARNING: Before beginning this or any exercise
program, consult your physician. This is especial-
ly important for individuals over the age of 35 or
individuals with pre-existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and
well-being. Participation in a well-rounded exercise
program helps to develop a stronger and more effi-
cient heart, improved respiratory function, increased
stamina, better weight management, increased ability
to handle stress, and greater self-esteem.

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. For effective exercise, your heart
rate should be maintained at a level between 70% and
85% of your maximum heart rate as you exercise. This
is known as your training zone. You can find your train-
ing zone in the table below. Training zones are listed
according to age and physical condition.

Burning Fat

To burn fat effectively, you must exercise at the proper
intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easi-
ly 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 burn

fat, keep your heart rate in the lower half of your train-
ing zone as you exercise. 

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó 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 effective aerobic
exercise, keep your heart rate in the higher half of
your training zone as you exercise. Note: During the
first few weeks of your exercise program, it is recom-
mended that you keep your heart rate in the lower half
of the your training zone as you exercise. 

HOW TO MEASURE YOUR HEART RATE 

To measure
your heart rate,
stop exercising
and place two
fingers on your
wrist as shown.
Take a six-sec-
ond heartbeat
count, and mul-
tiply the result
by ten to find
your heart rate. (A six-second count is used because
your heart rate drops quickly when you stop exercis-
ing.) If your heart rate is too high, decrease the inten-
sity of your exercise. If your heart rate is too low,
increase the intensity of your exercise. 

WORKOUT GUIDELINES

A proper workout includes the following three parts:

A warm-up

, consisting of 5 to 10 minutes of stretching

and light exercise. A proper warm-up increases the
body temperature, heart rate, and circulation in prepa-
ration for exercise. 

TRAINING ZONE (BEATS/MIN.)

20

25

30

35

40

45

50

55

60

65

70

75

80

85

AGE

CONDITIONED

UNCONDITIONED

133Ð162

132Ð160

130Ð158

129Ð156

127Ð155

125Ð153

124Ð150

122Ð149

121Ð147

119Ð145

118Ð144

117Ð142

115Ð140

114Ð139

138Ð167

136Ð166

135Ð164

134Ð162

132Ð161

131Ð159

129Ð156

127Ð155

126Ð153

125Ð151

123Ð150

122Ð147

120Ð146

118Ð144

Summary of Contents for RBEL68082

Page 1: ...al Number Decal QUESTIONS If you have questions or if there are missing or damaged parts please call direct to our toll free Customer Hot Line The trained technicians on our Customer Hot Line will pro...

Page 2: ...rvice center to products used for commercial or rental pur poses or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is no...

Page 3: ...when mounting and dismounting 9 Each time you stop exercising allow the pedals to slowly come to a stop 10 Keep your back straight when using the elliptical crosstrainer Do not arch your back 11 If yo...

Page 4: ...you use the REEBOK elliptical crosstrainer If you have additional questions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Ti...

Page 5: ...y needed for assembly Note Some small parts may have been pre attached If a part is not in the parts bag check to see if it has been pre attached 3 8 Button Head Screw 65 5 3 8 Lock Washer 66 3 3 8 Ny...

Page 6: ...of the Upright and the Frame Note It may be necessary to loosen the front Button Head Screw slightly in order to attach the other two Button Head Screws Firmly tighten all three Button Head Screws 1 A...

Page 7: ...bar 5 cannot be moved toward the Upright 6 or toward the Push Nuts 60 Press a Pivot Cap 57 into the Small Pivot Cover Repeat this step to attach the Right Handlebar not shown 6 Make sure that there ar...

Page 8: ...there is one bar This shows that during the first two minutes of program 1 the target pace will be about 1 5 miles per hour see the scale at the left end of the graph In the second column there are fi...

Page 9: ...just your pace until only one bar appears in the right column As the program progresses the target pace will change periodical ly as the target pace changes adjust your pace to keep both columns at th...

Page 10: ...eel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal Inspect and tighten all parts of the ellipt...

Page 11: ...ment Repeat until the console displays cor rect feedback When the Reed Switch is correctly adjusted reattach the hood HOW TO ADJUST THE V BELT If the V belt 44 slips as you exercise it should be adjus...

Page 12: ...lories for energy If your goal is to burn fat keep your heart rate in the lower half of your train ing zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem y...

Page 13: ...achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other ha...

Page 14: ...1 2 x 4 Cap 41 2 Pedal 42 1 Hood 43 1 Console 44 1 V belt 45 2 Foam Grip 46 1 J hook 47 1 5 16 Hex Nut 48 1 Resistance Control Assembly 49 2 Extension Spring 50 1 Resistance Belt 51 1 Cable Clip 52 1...

Page 15: ...18 78 31 19 20 9 10 53 28 72 22 27 23 24 24 25 37 16 17 22 46 47 11 50 49 35 34 14 13 12 13 14 15 32 30 38 21 53 28 32 52 53 36 53 28 53 48 67 71 28 62 61 9 21 19 20 38 78 18 17 16 39 29 29 3 8 22 22...

Page 16: ...onday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please be prepared to give the following information when calling The MODEL NUMBER of the product RBEL6808...

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