SCIFIT • Scientific Solutions for Fitness • SCIFIT • Scientific Solutions for Fitness • SCIFIT
Thank you for your purchase of the SCIFIT treadmill. We have incorporated
the finest technology and ergonomic design into this machine to assist you
in achieving your fitness goals. However, for your safety, please adhere to
the following recommendations before you begin to exercise.
FITKEY™
Warm Up and Cool Down
Exercise at Your Own Level
Stay Within Your Target Heart Rate Zone
CAUTION:
When To Stop Exercising
Train Intelligently
Consult Your Physician
Introduction
1.1
Your SCIFIT treadmill may be equipped with a FITKEY receptical. Contact
SCIFIT to learn more about this exercise protocol and documentation
software.
Consult your physician or medical specialist before participating in any
exercise program, especially if you are pregnant, or if you are suffering
from: heart disease, respiratory disease, diabetes, hypertension, high
blood pressure, elevated cholesterol, arthritis or any other diseases or
physical complaints.
To prevent muscle injuries and soreness, you should always warm up
(at least 5 minutes) and cool down (at least 5 minutes) by doing a series
of stretches before and after each workout.
Increase your exercise level gradually, and avoid sudden, erratic,
or careless exercise. The key to a successful exercise program is
consistency.
For healthy beginners, start exercising two to four days a week with
your heart rate in the target zone for about twenty (20) minutes each
day.
Your approximate maximum heart rate (MHR) is equal to 220 minus
your age. The upper limit of your target zone is equal to 0.85 times
your MHR. The lower limit of your target zone is equal to 0.60 times
your MHR.
For example, if you are 40 years old, your approximate MHR is equal to
180 (220 minus 40). Therefore, your target zone is between 60% of 180
(0.60 x 180) = 108, and 85% of 180 (0.85 x 180) = 153. So for a 40 year
old, the target heart rate zone is between 108 and 153.
Try to stay within the target heart rate zone to achieve optimal fitness
training. Avoid exceeding your maximum target heart rate as this
may cause stress, fatigue, and/or injuries to your body. At the same
time, you need to sustain the intensity level of your exercise above the
minimum target heart rate in order to achieve
Stop exercising immediately if you feel nausea, dizziness, sharp pain,
or any other physical discomfort. Do not resume until you consult with
a physician.
To ensure a future of good health, you should always eat well balanced
meals, drink plenty of fluid/water during a workout, and stay fit by
exercising intelligently.
