PaceMaster Pro-Plus Owner's Manual - Exercise and Your Treadmill
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been erased. Now enter your time, speed, and elevation just as you would in manual operation. Add a warm up and cool down if desired, and press
START to begin exercising. Perform your exercise exactly the way you wish it to be memorized. As you are exercising, you will notice that each
time you change speed or elevation the CUSTOM LEARN light flashes for a few seconds to confirm that the changes are being learned. When you
have finished exercising, in other words the time has counted down to zero or you pressed STOP to shorten your exercise, "End" will appear in the
SPEED window, and the total time of your memorized routine will be shown in the TIME window.
Exercise and Your Treadmill
CAUTION: Before starting any exercise program, contact your personal physician and have a complete physical. Only your
physician can recommend a heart rate training zone that is suitable for you. The following information is provided as a general guideline
and should be used as such. You must modify these guidelines to suit your own personal fitness level.
Aerobic, by definition, means in the presence of oxygen. Aerobic exercise refers to a physical activity which requires large amounts of oxygen for
long periods of time. Building strength, muscle tone, and burning fat are benefits of aerobic exercise. While exercising, your muscles require large
of oxygen, and it is your lungs that must oxygenate the blood that your heart will pump to
the muscles. Therefore, aerobic exercise is not only working your muscles, but strengthening your cardiovascular system as well.
Aerobic points measure the effectiveness of your exercise on your cardiovascular system. Dr. Kenneth Cooper formulated the aerobic point system
to allow an individual to determine how much their workout benefits their cardiovascular system. According to Dr. Cooper's system, an adult male
requires 32 aerobic points of activity weekly to maintain a minimum cardiovascular fitness level. An adult female requires 28 aerobic points of activity
weekly. These are not starting goals. These are goals that should gradually be worked up to.
How strenuous should my exercise be?
You can determine how strenuous to make your exercise by monitoring your
heart rate. Your maximum heart rate is the fastest that your heart can beat,
and is usually determined by subtracting your age from 220. For example if
you are 40 years old your maximum heart rate is 220 - 40 or 180 beats per
minute. Exercising with a heart rate greater than 75% of your maximum heart
rate may be too strenuous unless you are in excellent physical condition.
Exercising at a heart rate less than 50% of your maximum gives your heart and
lungs little conditioning. Therefore, it is most beneficial to exercise with your
heart rate between 50% and 75% of maximum. This 50 - 75% range is called
your target heart rate zone.
Upon beginning an exercise program, keep your heart rate closer to the low
end of your training zone (50%). As your fitness level increases, work up to the
higher end of your target zone (75%). Following at least six months of regular
exercise some people choose to exercise at rates of up to 85%. It is not
necessary to work that hard to maintain good cardiovascular condition.
CAUTION: High blood pressure medicines can lower your maximum
heart rate and therefore lower your training zone. If this applies to you, consult your doctor.
• How long should I exercise?
There are three equally important parts to a workout; a warm up, a main exercise routine, and a cool down.
• A warm up should be 5 minutes in duration starting at a lower pace, and gradually increasing, until the beginning of the main exercise routine.
• The main routine is the part of your workout during which you maintain your heart rate in the training zone. The goal for this segment is 30 - 60
minutes in duration. Initially the time should be less than 30 minutes, but as your fitness level increases, the time in the training zone can
increase, depending on how briskly you walk or run. You should gradually work up to the 30 - 60 minute goal.
• Following your main routine it is important to slow down gradually. This allows your body to relax at a safe rate. Abrupt stopping can cause
dizziness and other non-beneficial effects.
We, at Aerobics Inc., realize the importance of a warm up and cool down. Therefore you may add an automatic 5 minute warm up and cool down to
your workout by simply pressing the warm up/cool down button on the control panel prior to beginning your workout.
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