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During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the low end of your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be “aerobic.” 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 aerobic exercise, adjust the intensity of your exercise until your heart rate is near the middle of your training zone. WARNING: The heart rate monitor is not a medical device. Various factors, including your movement, may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. WORKOUT GUIDELINES Each workout should include the following three important parts: (1) a warm-up, (2) training zone exercise, and (3) a cool-down. Warming Up Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body temperature. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up (see SUGGESTED STRETCHES on page 29). Training Zone Exercise After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath. 28 Cooling Down Finish each workout with 5 to 10 minutes of stretching to cool down. This will increase the flexibility of your muscles and will help to prevent post-exercise problems. Exercise Frequency To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life. SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the 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 hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 1 2 3 4 5 29 PART LIST—Model No. IMTL12901 R0901A Note: To identify the parts listed below, refer to the EXPLODED DRAWING attached in the center of this manual. Key No. Qty. Description Key No. Qty. Description 1 2 Foot Rail Insert 51 1 Chest Pulse Strap 2 1 Right Foot Rail 52 4 Roller Adj. Washer 3 4 Motor Bushing 53 2 Rear Roller Adjustment Bolt 4 4 Isolator 54 1 Rear Endcap 5 1 Latch Catch 55 1 Frame 6 1 Platform 56 1 Allen Wrench 7 4 Walking Deck Screw 57 2 Rear Platform Screw 8 1 Walking Belt 58 1 Rear Roller 9 2 Frame Pivot Bolt 59 2 Left Upright Cover 10 2 Frame Pivot Washer 60 2 Right Upright Cover 11 1 Front Roller/Pulley 61 6 Upright Cover Screw 12 1 Magnet 62 1 Left Foam Grip 13 7 Lift Motor Nut/Lift Pivot Nut 63 1 Handrail Endcap 14 2 Spacer Insert 64 1 Pulse Sensor 15 2 Frame Pivot Spacer 65 1 Upright 16 1 Reed Switch Clip 66** 2 2-lb. Weight 17 1 Reed Switch 67 1 Lock Knob 18 1 Lift Frame 68 1 Lock Knob Sleeve 19 4 Clips 69 1 Lock Knob Spring 20 4 Motor Nut 70 1 Lock Pin Collar 21 1 Left ...