20
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU BEGIN
TREADMILL
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
21
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE YOU BEGIN
TREADMILL OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING & MAINTENANCE
LIMITED WARRANTY
TIPS
STRETCH FIRST
Before using your product, it is best to take a few minutes doing a few gentle stretching exercises. Stretching
prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these
stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing
these stretches.
1. STANDING CALVE MUSCLE STRETCH
Stand near a wall with the toes of your left foot about 18" from the wall, and
the right foot about 12" behind the other foot. Lean forward, pushing against
the wall with your palms. Keep your heels flat and hold this position for a
count of 15 seconds. Make sure that you do not bounce while stretching.
Repeat on the other side.
2. STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle
with your left hand and hold your foot against the back
of your thigh for 15 seconds. Repeat with your right
ankle and hand.
. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH
Sit on the floor with your legs together and straight out in front of you. Do
not lock your knees. Extend your fingers towards your toes and hold for a
count of 15 seconds. Make sure that you do not bounce while stretching. Sit
upright again. Repeat one time.
STRETCHING
What is Target Heart Rate Zone?
Target Heart Rate Zone tells you
the number of times per minute
your heart needs to beat to achieve
a desired workout effect. It is
represented as a percentage of the
maximum number of times your
heart can beat per minute. Target
Zone will vary for each individual,
depending on age, current level
of conditioning, and personal
fitness goals. The American Heart
Association recommends working-
out at a Target Heart Rate Zone
of between 60% and 75% of your
maximum heart rate. A beginner
will want to workout in the 60%
range while a more experienced
exerciser will want to workout in
the 70-75% range. See chart for
reference.
EXAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum
Heart Rate = 135 Beat Per Minute.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
TARGET HEART RATE ZONE CHART
100%
75%
60%
BE
AT
S
PE
R
M
IN
UT
E
20 25 30 35 40 45 50 55 60 65
AGE
T A
R G
E T
Z O
N E
120
117
114
111
108
105
102
99
97
93
150
146
143
139
135
131
128
124
120
116
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