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Locate the Reed Switch (38) and the Magnet (39) on the left side
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 118". If necessary, loosenthe
Screw (19) and move the Reed Switch slightly. Retighten the
Screw. Re-attach the hood (see 8. b. on page 13), and nJnthe
treadmill for a few minutes tocheck for a correct speed reading.
1/8"-_1--
38--
197 __
Top (_)
View --
(--
_90
14
CONDITIONING GUIDELINES
The following guidelines will help you to planyour ex-
emise program. Remember--these are general guide-
lines only. For more detailed exemise information, ob-
tain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to bum fat or to strengthen your
cardiovascularsystem, the key to achieving the de-
sired resultsisto exercise with the proper intensity.
The properintensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burningand aerobic exer-,
cise. (Thls chart is also found on the console.)
b.p.m.
HEART RATE TRAINING ZONES
AGE
AEROBIC
MAX. FAT
FATBUR_
To find 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. The three 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 intensitylevel for a sustained period of time. During
the firstfew minutes of exercise, your body uses easily
accessible carbohydrate calories for energy. Only after
the firstfew minutes does your body begin to use
stored fat calories for energy. If your goal isto bum fat,
adjustthe speed and incline of the treadmill until your
heart rate is near one of the lower two numbers in your
training zone. It may also be helpful to set the speed
controlon the console to FAT BURN to help you main-
taln the proper intensity level. (See page 9.)
Aerobic Exercise
Ifyour goal is to strengthen your cardiovascular sys-
tem, your exemise must be "aerobic." Aerobic exercise
isactivity that requires large amounts ofoxygen for
prolonged pedods of time. This increases the demand
on the bead to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed and incline ofthe treadmill until your
heart rate isnear the higher number in your training
zone. It may also be helpful to set the speed controlon
the console toAEROBIC to help you maintain the
proper intensitylevel. (See page 9.)
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