Pro-Form 475 E User manual

ModelNo. 831.23935.0
Serial No.
Write the serial number in the space
above for reference.
\Serial Number Decal
• Assembly
•Operation
• Maintenance
• Part List and Drawing
ELLiPTiCAL EXERCISER
User's Manual
Sears, Roebuck and Co.
Hoffman Estates, IL 60179

TABLE OF CONTENTS
WARNING DECAL PLACEMENT ............................................................... 2
IMPORTANT PRECAUTIONS .................................................................. 3
BEFORE YOU BEGIN ........................................................................ 4
PART IDENTIFICATION CHART ................................................................ 5
ASSEMBLY ................................................................................ 6
HOW TO USE THE ELLIPTICAL .............................................................. 13
FCC INFORMATION ........................................................................ 17
MAINTENANCE AND TROUBLESHOOTING ..................................................... 18
EXERCISE GUIDELINES .................................................................... 20
PART LIST ................................................................................ 21
EXPLODED DRAWING ...................................................................... 22
ORDERING REPLACEMENT PARTS ................................................... Back Cover
90 DAY FULL WARRANTY ........................................................... Back Cover
WARNING DECAL PLACEMENT
This drawing shows the location(s) of the warning
decal(s), if a decal is missing or illegible, call
1-888-533-1333 and request a free replacement
decal. Apply the decal in the location shown.
Note: The decal(s) may not be shown at actual size.
•Misuse of this machine
may result in serious
m jury.
.Read user's manual
:_rior to use and follow
all warnings and
instructions.
"DO not allow children
on or around machine.
•Pedals continue to
spin when you stop
pedaling.
•Spinning pedals can
cause injury.
•Reduce pedal speed in
a controlled manner.
.User weight must not
exceed 250 Ibs /
113 kgs.
•This product should
always be used on a
level surface.
•This product is not
intended for
therapeutic use.
•Replace label if
damaged, illegible,
2

iMPORTANT PRECAUTIONS
WARNING: Toreducetheriskofse.ousinjury,reada, mportantprecautionsand
instructions in this manual and all warnings on your elliptical before using your elliptical. Sears
assumes no responsibility for personal injury or property damage sustained by or through the use of
this product.
1. it is the responsibility of the owner to ensure 9.
that all users of the elliptical are adequately
informed of all precautions.
.
.
Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or per-
sons with pre-existing health problems.
Use the elliptical only as described in this
manual
10.
11.
The elliptical should not be used by persons
weighing more than 250 Ibs. (113 kg).
Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the elliptical. Always wear athletic
shoes for foot protection while exercising.
Hold the handlebars or the upper body arms
when mounting, dismounting, or using the
elliptical.
.
.
.
The elliptical is intended for home use only.
Do not use the elliptical in a commercial,
rental, or institutional setting.
Keep the elliptical indoors, away from mois-
ture and dust. Do not put the elliptical in a
garage or covered patio, or near water.
Place the elliptical on a level surface, with at
least 3 ft. (0.9 m) of clearance in the front and
rear of the elliptical and 2 ft. (0.6 m) on each
side. To protect the floor or carpet from dam-
age, place a mat under the elliptical.
12.
13.
14.
The heart rate monitor is not a medical
device. Various factors may affect the accu-
racy of heart rate readings. The heart rate
monitor is intended only as an exercise aid
in determining heart rate trends in general.
The elliptical does not have a freewheel; the
pedals will continue to move until the fly-
wheel stops. Reduce your pedaling speed in
a controlled way.
Keep your back straight while using the ellip-
tical; do not arch your back.
.
.
inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
Keep children under age 12 and pets away
from the elliptical at all times.
15. Over exercising may result in serious injury
or death. If you feel faint or if you experience
pain while exercising, stop immediately and
cool down.
3

BEFORE YOU BEGIN
Thank you for selecting the revolutionary PROFORM _>
475 E elliptical. The 475 E elliptical provides an
impressive selection of features designed to make your
workouts at home more effective and enjoyable.
For your benefit, read this manual carefully before
you use the elliptical, ifyou have questions after
reading this manual, please see the front cover of this
manual. To help us assist you, note the product model
number and serial number before contacting us. The
model number and the location of the serial number
decal are shown on the front cover of this manual.
Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.
Length: 5ft. 8 in. (173 cm)
Width: 2 ft. 2 in. (66 cm)
Speaker
Handlebar
Accessory Tray
Pedal
Roller
Leveling Foot
4
!
Track
Upper Body Arm
Console
Heart Rate Monitor
Wheel
4

PART iDENTiFiCATiON CHART
Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each
drawing is the key number of the part, from the PART LiST near the end of this manual. The number following the
key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it
has been preassembled. Extra parts may be included, if a part is missing, please call 1=888-533-1333.
[
M8 Washer MIO Split MIO Curved
(63)-8 Washer (80)-2 Washer (62)-2
M8 Locknut
(60)-6
MIO Washer
(64)-6
MIO Locknut
(77)-1
M8 x 20mm
Screw (61)-8 M8 x 38mm Bolt
(59)-6
MIO x 53mm Screw (73)-1
M4 x 16mm
Screw (56)-4 M6 Bolt Set (67)-2
M10 x 20mm
Screw (74)-5 MIO x 39mm Screw (75)-2
M10 x 60mm Bolt (72)-1
\
MIO x 70mm Screw (76)-2
5

ASSEMBLY
Assembly requires two persons.
Place all parts in a cleared area and remove the
packing materials. Do not dispose of the packing
materials until you finish all assembly steps.
Left parts are marked '%" or "Left" and right parts
are marked "R" or "Right."
To identify small parts, see page 5.
In addition to the included tool(s), assembly
requires the following tools:
one Phillips screwdriver
Assembly may be easier if you have a set of
wrenches. To avoid damaging parts, do not use
power tools.
.Go to www.proformservice.com/registration
on your computer and register your product.
•activates your warranty
saves you time if you ever need to contact
Customer Care
allows us to notify you of upgrades and offers
Note: If you do not have Internet access, call
1-888-533-1333 and register your product.
.With the help of a second person, place some
of the packing materials (not shown) under the
front of the Frame (1). Have the second per-
son hold the Frame to prevent it from tipping
while you complete this step.
Attach the Front Stabilizer (12) to the Frame (1)
with two M10 x 70mm Screws (76).
Remove the packing materials from under the
Frame (1).
/
/12 76
6

.With the help of a second person, place some of
the packing materials (not shown) under the rear
of the Frame (1).
Attach the Track (11) to the Frame (1) with four
M10 x 20mm Screws (74), two M10 x 39mm
Screws (75), and six M10 Washers (64) as
shown; start all six Screws, and then tighten
them.
Remove the packing materials from under the
Frame (1).
11
75
.Have a second person hold the Upright (2) near
the Frame (1).
Locate the wire tie in the Upright (2). Tie the
lower end of the wire tie to the Main Wire
Harness (32). Then, pull the upper end of the
wire tie until the Main Wire Harness is routed
through the Upright.
Tip: Secure the Main Wire Harness (32) to the
Upright (2) with the wire tie to prevent it from
falling into the Upright. Wire
Tie
32
Tie
7

5. 5
Tip: Avoid pinching the Main Wire Harness
(32). Slide the Upright (2) onto the Frame (1).
Attach the Upright (2) with an M10 x 53mm
Screw (73), an M10 x 20mm Screw (74), two
M10 Split Washers (80), and two M10 Curved
Washers (62) as shown; do not fully tighten
the Screws yet.
Finish attaching the Upright (2) with an M10 x
60mm Bolt (72) and an M10 Locknut (77); do
not fully tighten the Screws yet. Make sure
that the Locknut is in the hexagonal hole.
Avoid pinching
the Main Wire
Harness (32)
73
-:i/°/
onal Hole
.Insert the Long Axle (18) into the Upright (2) and
center it.
Using a plastic bag to keep your fingers clean,
apply some of the included grease to both ends
of the Long Axle (18).
Grease
8

7. 7
identify the Right Upper Body Arm (4) and the
Right Upper Body Leg (5), and orient them as
shown.
insert the Right Upper Body Arm (4) into the
Right Upper Body Leg (5). Attach the Right
Upper Body Arm with three M8 x 38mm Bolts
(59) and three M8 Locknuts (60); make sure
that the Locknuts are in the hexagonal holes.
Do not fully tighten the Bolts yet.
Attach the Left Upper Body Arm (3) to the
Left Upper Body Leg (6) in the same way. Hexagonal
Holes
59
.Slide the Right Upper Body Arm (4) onto the
right side of the Long Axle (18).
Slide the Left Upper Body Arm (3) onto the left
side of the Long Axle (18).
Tighten an M8 x 20mm Screw (61) with an Axle
Cover (44) and an M8 Washer (63) into each
end of the Long Axle (18) at the same time.
44 63
18
44
9

9. Apply grease to the right CrankArm (13).
identify the Right Roller Arm (7) and orient it as
shown.
Attach the Right Roller Arm (7) to the right Crank
Arm (13) with an M8 x 20mm Screw (61), an
Axle Cover (44), and an M8 Washer (63).
Attach the Left Roller Arm (8) in the same
way. 8
10. Apply grease to an M6 Bolt Set (67).
identify the Right Pedal Arm (9).
Attach the Right Pedal Arm (9) to the Right
Upper Body Leg (5) with the M6 Bolt Set (67).
Attach the Left Pedal Arm (10) to the Left
Upper Body Leg (6) in the same way.
10
10
Grease
10

11. Apply grease to a Short Axle (19).
Slide the Right Pedal Arm (9) onto the Right
Roller Arm (7) as shown, and insert the Short
Axle (19) into both parts.
Then, tighten an M8 x 20mm Screw (61) with an
M8 Washer (63) into each end of the Short Axle
(19) at the same time.
Attach the Left Pedal Arm (10)to the Left
Roller Arm (8) in the same way.
11
10
12. The Console (30) can use four D batteries (not
included); alkaline batteries are recommended.
Do not use old and new batteries together or
alkaline, standard, and rechargeable batter-
ies together, iMPORTANT: If the Console has
been exposed to cold temperatures, allow it
to warm to room temperature before inserting
batteries. Otherwise, you may damage the
console displays or other electronic com-
ponents. Remove the battery covers from the
back of the Console, and insert batteries into the
battery compartments. Make sure to orient the
batteries as shown by the diagrams inside
the battery compartments. Then, reattach the
battery covers.
To purchase an optional power adapter, call
the telephone number on the cover of this
manual. To avoid damaging the console,
use only a manufacturer=supplied regulated
power adapter. Plug one end of the power
adapter into the receptacle inside the battery
compartment on the console; plug the other end
into an outlet installed in accordance with all
local codes and ordinances.
12
Battery
Cover \
Battery
Cover
ptacle
11

13. Remove and discard the wire tie on the Main
Wire Harness (32).
Have a second person hold the Console (30)
near the Upright (2).
Connect the wires on the Console (30) to the
Main Wire Harness (32) and to the Pulse Wire
Harness (31).
insert the excess wire into the Upright (2).
Tip: Avoid pinching the wires. Attach the
Console (30) to the Upright (2) with four M4 x
16mm Screws (56).
See step 5. Tighten the M10 x 53mm Screw
(73), the M10 x 20mm Screw (74), and the M10
x 60mm Bolt (72).
See step 7. Tighten the M8 x 38mm Bolts (59).
13
30\
!1 32
Avoid pinching
the wires
56
14. Make sure that all parts are properly tightened before you use the elliptical. Note: Extra parts may be
included. Place a mat beneath the elliptical to protect the floor.
12

HOW TO USE THE ELLiPTiCAL
HOW TO MOVE THE ELLiPTiCAL
Due to the size and weight of the elliptical, moving
it requires two persons. Stand in front of the elliptical,
hold the upright, and place one foot against one of the
wheels. Pull on the upright, and have a second person
lift the track until the elliptical will roll on the wheels.
Carefully move the elliptical to the desired location, and
then lower it to the floor.
Pull on the
Place
your foot
here
Lift
here
HOW TO LEVEL THE ELLiPTiCAL
If the elliptical rocks
slightly on your
floor during use,
turn one or both
of the leveling feet
beneath the rear of
the frame until the
rocking motion is
eliminated. Leveling
Feet
HOW TO EXERCISE ON THE ELLIPTICAL
To mount the elliptical, hold the handlebars or the
upper body arms and step onto the pedal that is in the
lower position. Then, step onto the other pedal. Push
the pedals until they begin to move with a continuous
motion. Note: The pedals can turn in either direc=
tion. it is recommended that you turn the pedals
in the direction shown by the arrow; however, for
variety, you can turn the pedals in the opposite
direction.
Upper
Body
Handlebars
Pedals
To dismount the elliptical, wait until the pedals come to
a complete stop. Note: The elliptical does not have
a free wheel; the pedals will continue to move until
the flywheel stops. When the pedals are stationary,
step off the higher pedal first. Then, step off the lower
pedal.
13

CONSOLE DIAGRAM
RESISTANCE
J
mmmmm
TIME
SPEED
MP3 IN _)
@
RESISTANCE
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
When you use the manual mode of the console, you
can change the resistance of the pedals with the touch
of a button.
As you exercise, the console will provide continuous
exercise feedback. You can even measure your heart
rate using the handgrip heart rate monitor.
The console offers a selection of preset workouts.
Each preset workout automatically changes the
resistance of the pedals as it guides you through an
effective workout.
You can even connect your MP3 player or CD player
to the console sound system and listen to your favorite
music or audio books while you exercise.
To use the manual mode, see page 15. To use a
preset workout, see page 16. To use the sound
system, see page 17.
Note: Make sure that batteries are installed in the con-
sole (see assembly step 12 on page 11). if there is a
sheet of plastic on the display, remove the plastic.
14

HOW TO USE THE MANUAL MODE
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the display will turn
on. A tone will sound and the console will be ready
for use.
2. Select the manual mode.
When you turn on the con-
sole, the manual mode will
be selected automatically.
if you have selected a
workout, reselect the manual
mode by pressing the Wt.
Loss Workouts button or
the Perform. Workouts but-
ton repeatedly until a track
appears in the upper display.
ImmmJ
l'i.l-I t-I
U'UU
TIME t-I
U
DISTANCE
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change the
resistance of the pedals by
pressing the Resistance
increase and decrease
buttons.
Note: After you press the
buttons, it will take a moment
for the pedals to reach the
selected resistance level.
4. Follow your progress with the display.
The display can show the following workout
information:
Calories--This display mode will show the approx-
imate number of calories you have burned.
Distance--This display mode will show the dis-
tance that you have pedaled in revolutions.
Profile--When a workout is selected, this display
mode will show a profile of the resistance settings
of the workout.
Pulse--This display mode will show your heart rate
when you use the handgrip heart rate monitor (see
step 5).
Resistance (Res)--This display mode will show
the resistance level of the pedals for a few seconds
each time the resistance level changes.
Speed--This display mode will show your pedaling
speed in revolutions per minute.
Time=When the manual mode is selected, this
display mode will show the elapsed time. When a
workout is selected, this display mode will show the
time remaining in the workout.
Track--When the manual mode is selected, this
display mode will show a track representing 1/4
mile (400 m). As you exercise, indicators will
appear in succession around the track until the
entire track appears. The track will then disappear
and the indicators will again begin to appear in
succession.
Press the Display Mode
button repeatedly to view the
desired workout information.
When the word SCAN
appears in the display, the
display will show the calo-
ries, distance, speed, and
time display modes in a
repeating cycle.
mj
TIME 7S
SPEED
To reset the display to zero, press the On/Reset
button.
Change the volume level of the
console by pressing the volume
increase and decrease buttons.
15

5. Measure your heart rate if desired. HOW TO USE APRESET WORKOUT
.
if there are sheets
of plastic on the
metal contacts
on the handgrip
heart rate monitor,
remove the plastic.
in addition, make
sure that your
hands are clean.
To measure your
heart rate, hold the
y
handgrip heart rate monitor with your palms resting
against the contacts. Avoid moving your hands
or gripping the contacts tightly.
When your pulse is detected, a heart-shaped
symbol will flash in the display and then your heart
rate will be shown. For the most accurate heart rate
reading, hold the contacts for at least 15 seconds.
ifyour heart rate is not shown, make sure that your
hands are positioned as described. Be careful not
to move your hands excessively or to squeeze the
contacts tightly. For optimal performance, clean
the contacts using a soft cloth; never use alcohol,
abrasives, or chemicals to clean the contacts.
When you are finished exercising, the console
will turn off automatically.
ifthe pedals do not move for several seconds, a
series of tones will sound, the console will pause,
and the time will flash in the display.
ifthe pedals do not move for several minutes, the
console will turn off and the display will be reset.
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the display will turn
on. A tone will sound and the console will be ready
for use.
2. Select a preset workout.
To select a preset workout,
press the Wt. Loss Workouts
button or the Perform.
Workouts button repeat-
edly until the number of the
desired workout appears in
the lower display.
Profile
When you select a preset
workout, a profile of the
resistance levels of the
workout will scroll across
the upper display, the duration of the workout will
appear in the center display, and the number of the
workout will appear in the lower display.
3. Begin pedaling to start the workout.
Each workout is divided into several one-minute
segments. One resistance level is programmed for
each segment. Note: The same resistance level
may be programmed for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flash-
ing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the cur-
rent segment.
At the end of each segment of the workout, a
series of tones will sound and the next segment of
the profile will begin to flash, if a different resis-
tance level is programmed for the next segment,
the resistance level will appear in the display for
a few seconds to alert you. The resistance of the
pedals will then change.
16

if the resistance level for the current segment is too
high or too low, you can manually override the set-
ting by pressing the Resistance buttons. However,
when the current segment ends, the pedals will
automatically adjust to the resistance level for the
next segment.
if you stop pedaling for several seconds, a series of
tones will sound and the workout will pause.
To resume the workout, simply resume pedaling.
The workout will continue until the last segment
of the profile flashes and the last segment of the
workout ends.
4. Follow your progress with the display.
See step 4 on page 15.
5. Measure your heart rate if desired.
See step 5 on page 16.
.When you are finished exercising, the console
will turn off automatically.
See step 6 on page 16.
HOW TO USE THE SOUND SYSTEM
To play music or audio books through the console
sound system while you exercise, plug a 3.5 mm male
to 3.5 mm male audio cable (not included) into the jack
on the console and into a jack on your MP3 player,
CD player, or other personal audio player; make sure
that the audio cable is fully plugged in. Note: To
purchase an audio cable, see your local electronics
store.
Next, press the play button on your
personal audio player. Adjust the vol-
ume level using the volume increase
and decrease buttons on the console
or the volume control on your per-
sonal audio player.
FCC INFORMATION
This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part
15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference
in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not
installed and used in accordance with the instructions, may cause harmful interference to radio communications.
However, there is no guarantee that interference will not occur in a particular installation, if this equipment does
cause harmful interference to radio or television reception, which can be determined by turning the equipment off
and on, try to correct the interference by one or more of the following measures:
• Reorient or relocate the receiving antenna.
• increase the separation between the equipment and the receiver.
• Connect the equipment into an outlet on a circuit different from that to which the receiver is connected.
• Consult the dealer or an experienced radio/TV technician for help.
FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to
computer or peripheral devices. Changes or modifications not expressly approved by the party respon-
sible for compliance could void the user's authority to operate this equipment.
17

MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical regularly.
Replace any worn parts immediately.
To clean the elliptical, use a damp cloth and a small
amount of mild soap. IMPORTANT: To avoid damage
to the console, keep liquids away from the console
and keep the console out of direct sunlight.
CONSOLE TROUBLESHOOTING
Most console problems are the result of low batter-
ies. To replace the batteries, see assembly step 12 on
page 11.
if the console does not display your heart rate when
you use the handgrip heart rate monitor, see step 5 on
page 17.
HOW TO LEVEL THE ELLIPTICAL
if the elliptical rocks slightly on your floor during use,
see HOW TO LEVEL THE ELLiPTiCAL on page 13.
HOW TO GREASE THE ROLLERS
See the EXPLODED DRAWING near the end of this
manual, if the Rollers (16) squeak when moving on the
Track (11), apply a small amount of the included PTFE
grease to a paper towel. Next, spread a thin layer of
grease evenly along the Track where the Rollers move.
Then, wipe off any excess grease.
HOW TO ADJUST THE REED SWITCH
if the console does not display correct feedback, the
reed switch should be adjusted.
To adjust the reed
switch, first use a
flat screwdriver and
carefully pry the
Accessory Tray (50)
upward off the Right
and Left Shields
(48, 49).
Next, locate the Reed Switch (33). Turn the Pulley (15)
until a Magnet (65) is aligned with the Reed Switch.
\
Loosen, but do not remove, the indicated M4 x 12mm
Screw (57). Slide the Reed Switch (33) slightly closer
to or away from the Magnet (65), and then retighten
the Screw. Then, rock the Pulley (15) forward and
backward just enough that the Magnet passes the
Reed Switch repeatedly.
Repeat these actions until the console displays correct
feedback. When the reed switch is correctly adjusted,
reattach the accessory tray.
18

HOW TO ADJUST THE DRIVE BELT
if the pedals slip while you are pedaling, even while
the resistance is adjusted to the highest level, the drive
belt may need to be adjusted.
To adjust the drive
belt, first use a flat
screwdriver and
carefully pry the
Accessory Tray (50)
upward off the Right
and Left Shields
(48, 49).
Next, remove the M6 Bolt Set (67) from the Right
Upper Body Leg (5) and the Right Pedal Arm (9). Then,
gently move the Right Pedal Arm out of the way.
52, 53
¢4
67
See EXPLODED DRAWING A on page 22. Remove
the M4 x 25mm Screw (68) and the M4 x 16mm
Screws (56) from the Right and Left Shields (48, 49);
make sure to note the location of each screw. Then,
gently remove the Right Shield.
Locate and loosen the M6 x 20mm Screw (25). Next,
tighten the M10 x 50mm Screw (20) until the Drive Belt
(55) is tight. Then, retighten the M6 x 20mm Screw.
o
Reattach the right shield, the outer and inner crank
covers, the right roller arm, the right pedal arm, and the
accessory tray.
Next, remove the M8 x 20mm Screw (61), the Axle
Cover (44), and the M8 Washer (not shown) from
the Right Roller Arm (7) and the right Crank Arm (not
shown). Gently move the Right Roller Arm out of the
way. Then, use a flat screwdriver and gently remove
the Outer and inner Crank Covers (52, 53) from the
right Crank Arm.
19

EXERCISE GUiDELiNES
These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.
EXERCISE iNTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.
165 155 145 140 130 125 115 _W_
I45 138 130 125 118 110 103 q,_;)
125 120 115 110 105 95 gO W
20 30 40 50 60 70 80
To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your "training zone." The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.
Burning Fat--To burn fat effectively, you must exer-
cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses 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 lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.
Aerobic Exercise--If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Warming Up--Start with 5 to 10 minutes of stretch-
ing and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.
Training Zone Exercise--Exercise for 20 to 30 min-
utes with your heart rate in your training zone. (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.
Cooling Down--Finish with 5 to 10 minutes of stretch-
ing. Stretching increases the flexibility of your muscles
and helps to prevent post-exercise problems.
EXERClSE 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 of regular exer-
cise, you may complete up to five workouts each week,
if desired. Remember, the key to success is to make
exercise a regular and enjoyable part of your everyday
life.
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