Pro-Form 831.21752.0 User manual

Serial Number
Decal
odel No. 831.21752.0
Serial No.
Write the serial number in the
space above for reference.
• Assembly
• Operation
• aintenance
• Part List and Drawing
CAUTION
Read all precautions and instruc-
tions in this manual before using
this equipment. Keep this manual
for future reference.
Sears, Roebuck and Co.
Hoffman Estates, IL 60179
BIKE EXERCISER
Userʼs anual

2
TABLE OF CONTENTS
WARNINGDECA P ACEMENT ..............................................................2
IMPORTANTPRECAUTIONS ................................................................3
BEFOREYOUBEGIN ......................................................................4
ASSEMB Y ...............................................................................5
HOWTOUSETHEEXERCISEBIKE .........................................................13
MAINTENANCEANDTROUB ESHOOTING ...................................................19
EXERCISEGUIDE INES ...................................................................20
PART IST ..............................................................................21
EXP ODEDDRAWING ....................................................................22
ORDERINGREP ACEMENTPARTS ..................................................BackCover
90DAYFU WARRANTY ..........................................................BackCover
WARNING DECAL PLACE ENT
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.

3
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your exercise bike before using your exercise bike.
Sears assumes no responsibility for personal injury or property damage sustained by or through
the use of this product.
1. 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.
2. Use the exercise bike only as described in
this manual.
3. It is the responsibility of the owner to ensure
that all users of the exercise bike are ade-
quately informed of all precautions.
4. The exercise bike is intended for home use
only. Do not use the exercise bike in a com-
mercial, rental, or institutional setting.
5. Keep the exercise bike indoors, away from
moisture and dust. Do not put the exercise
bike in a garage or covered patio, or near
water.
6. Place the exercise bike on a level surface
with at least 2 ft. (0.6 m) of clearance around
the exercise bike. To protect the floor or
carpet from damage, place a mat under the
exercise bike.
7. Inspect and properly tighten all parts regu-
larly. Replace any worn parts immediately.
8. Keep children under age 12 and pets away
from the exercise bike at all times.
9. Wear appropriate clothes while exercising;
do not wear loose clothes that could become
caught on the exercise bike. Always wear
athletic shoes for foot protection.
10. The exercise bike should not be used by
persons weighing more than 275 lbs.
(125 kg).
11. The pulse sensor is not a medical device.
Various factors, including the user's move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.
12. The exercise bike does not have a free
wheel; the pedals will continue to move until
the flywheel stops. Reduce your pedaling
speed in a controlled way.
13. Always keep your back straight while using
the exercise bike; do not arch your back.
14. 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.
I PORTANT PRECAUTIONS

4
Thank you for selecting the PROFORM®XP 400 R
exercise bike. Cycling is an effective exercise for
increasing cardiovascular fitness, building endurance,
and toning the body. The XP 400 R exercise bike pro-
vides 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 exercise bike. If you have questions
after reading this manual, please see the back 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.
*Water bottle is not included
Pulse Sensor
Seat
Adjustment Handle
Pedal/Strap
Wheel
Console
Backrest
Handlebar
Water Bottle Holder*
BEFORE YOU BEGIN

5
ASSE BLY
Assembly requires two persons. Place all parts of the exercise bike in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tool(s), assembly requires an adjustable wrench and a Phillips
screwdriver .
See 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 IST 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. To avoid damaging parts, do not use power tools for assembly. If a part is
missing, call 1-888-533-1333.
M10 Locknut
(58)–2
M10 Split
Washer (48)–2
M10 x 80mm Patch Screw (47)–2
M10 x 64mm Patch
Screw (52)–3
M6 Locknut
(56)–4
M4 x 16mm
Screw (62)–10
M6 Washer
(63)–4
M10 x 20mm Patch
Screw (54)–4
M10 x 36mm
Screw (57)–2
M6 x 18mm Patch
Screw (59)–2
M6 x 42mm Patch
Screw (60)–2
M6 x 38mm Bolt
(55)–4
1/4" x 38mm Patch
Screw (61)–4

6
1.
With the help of another person, lift the Frame
(1) and place a packing insert (not shown)
under the Frame. Have the other person hold
the Frame to prevent it from moving from side
to side until you complete this step.
Attach the Front Stabilizer (3) to the Frame (1)
with two M10 x 80mm Patch Screws (47) and
two M10 Split Washers (48).
3
47
1
1
48
2. Attach the Rear Stabilizer (2) to the Frame (1)
with three M10 x 64mm Patch Screws (52). 2
52
1
2
To make assembly easier, read the
information on page 5 before you begin.

7
4
4. Identify the Top Shield (14) and the Upright (4).
With the help of another person, slide the Top
Shield (14) upward onto the Upright (4). ake
sure that the Top Shield and the Upright are
oriented as shown.
Have the other person continue holding the
Top Shield (14) in place while you complete
step 5.
3
3. Identify the Right and eft Stabilizer Covers (12,
13), which are marked with “R” and “ ” stickers.
Attach each Stabilizer Cover (12, 13) to the
Rear Stabilizer (2) with two M4 x 16mm Screws
(62).
13
12
62
62
62
62
4
14
2

8
5
5. Tip: Avoid pinching the Wire Harness (40)
during this step.
Have another person hold the Upright (4) and
the Top Shield (14) near the Frame (1). ocate
the wire tie in the Upright and the Wire Harness
(40) in the Frame.
See the inset drawing. Tie the wire tie to one
of the connectors on the Wire Harness (40).
Then, pull the other end of the wire tie upward
out of the top of the Upright (4). Discard the
wire tie.
Slide the Upright (4) onto the Frame (1). Attach
the Upright with four M10 x 20mm Patch
Screws (54). Then, press the Top Shield (14)
downward into the Frame.
40
40
Wire Tie
Wire Tie
4
54
54
54
14
1
Avoid
pinching
the Wire
Harness (40)
6. Identify the Right and eft Handlebars (28, 29),
which are marked with “R” and “ ” stickers.
Attach each Handlebar (28, 29) to the Upright
(4) with two M6 x 38mm Bolts (55) and two M6
ocknuts (56). ake sure that the hexagonal
holes are in the indicated location.
6
28
55
Hexagonal
Holes
29
56
4

9
8. Tip: Avoid pinching the wires during this
step.
While another person holds the Console (5)
near the Upright (4), connect the console wires
to the Wire Harness (40). Insert the excess wire
downward into the Upright.
Attach the Console (5) to the Upright (4) with
four M4 x 16mm Screws (62).
8
Avoid pinching
the wires
7. The Console (5) can use four 1.5V D batteries
(not included); alkaline batteries are recom-
mended. I PORTANT: If the Console has
been exposed to cold temperatures, allow it
to warm to room temperature before insert-
ing batteries. Otherwise, you may damage
the console displays or other electronic
components. Remove the battery cover, insert
the batteries into the battery compartments, and
reattach the battery cover. ake sure to orient
the batteries as shown by the diagram
inside the battery compartments.
Note: The battery cover may be attached with
screws.
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 power adapter.
Plug one end of the power adapter into the
receptacle on the console; plug the other end
into an outlet installed in accordance with all
local codes and ordinances.
7
Batteries
Console
Wires
Battery
Cover
5
5
4
40
62

10
9. Tip: Avoid pinching the Pulse Wire (38)
during this step.
Orient the Pulse Bar (7) as shown. Attach the
Pulse Bar to the Seat Carriage (6) with two M10
x36mm Screws (57) and two M10 ocknuts
(58). Do not tighten the Screws yet.
9
10. Tip: Avoid pinching the Pulse Wire (not
shown) during this step.
Attach the Backrest (8) to the Seat Carriage (6)
with two M6 x 18mm Patch Screws (59) and
two M6 x 42mm Patch Screws (60).
See step 9. Tighten the 10 x 36mm Screws
(57).
10
7
38
57
59
60
58
6
8
6
57
Avoid pinching the
Pulse Wire (38)
Avoid pinching the
Pulse Wire (not shown)

11
11. Orient the Seat (9) as shown. Attach the Seat to
the Seat Carriage (6) with four 1/4" x 38mm
Patch Screws (61) and four M6 Washers (63).
Note: The Patch Screws and the Washers
may be preattached to the underside of the
Seat.
11
9
6
63
61
61
12. Attach the Pulse Bar Cover (15) to the Seat
Carriage (6) with two M4 x 16mm Screws (62). 12
15
62
6

12
15. ake sure that all parts are properly tightened before you use the exercise bike. Note: After assembly
is completed, some extra parts may be left over. Place a mat beneath the exercise bike to protect the floor.
13. Plug the Pulse Wire (38) into the Pulse
Receptacle (39) in the Frame (1). 13
14. Identify the Right Pedal (44), which is marked
with an “R.”
Using an adjustable wrench, firmly tighten the
Right Pedal clockwise into the right side of the
Crank (17).
Tighten the eft Pedal (not shown) counter-
clockwise into the left side of the Crank.
Adjust the strap on the Right Pedal (44) to the
desired position, and press the ends of the
straps onto the tabs on the Right Pedal. Adjust
the strap on the Left Pedal (not shown) in
the same way.
14
38
44
17
39
1
Strap
Tab

13
HOW TO ADJUST THE PEDAL STRAPS
To adjust the pedal
straps, first pull the
ends of the straps
off the tabs on the
pedals. Adjust the
straps to the
desired position,
and then press the
ends of the straps
onto the tabs.
HOW TO ADJUST THE SEAT
The seat can be
adjusted forward or
backward to the
position that is the
most comfortable
for you. To adjust
the seat, push
downward on the
adjustment handle,
slide the seat to the
desired position,
and then pull
upward on the
adjustment handle
to lock the seat in
place.
HOW TO OVE THE EXERCISE BIKE
To move the exercise bike, lift the rear stabilizer until
the exercise bike can be moved on the front wheels.
Carefully move the exercise bike to the desired loca-
tion and then lower it to the floor.
Pedal
Strap
Tab
Seat
ift
Here
Wheel
Adjustment
Handle
HOW TO USE THE EXERCISE BIKE

14
FEATURES OF THE CONSOLE
The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable.
When you select the manual mode of the console, you
can change the resistance of the pedals with a touch
of the dial. As you exercise, the console will provide
continuous exercise feedback. You can even measure
your heart rate using the handgrip pulse sensor.
The console also offers ten preset trainer workouts.
Each workout automatically changes the resistance of
the pedals and prompts you to increase or decrease
your pedaling pace as it guides you through an effec-
tive workout.
In addition, there are four calorie goal workouts
designed to help you burn 150, 175, 200, or 225 calo-
ries in a 30 minute workout. The calorie goal workouts
automatically control the resistance of the pedals and
prompt you to vary your pedaling pace while counting
down the calories you burn.
The console also features the new iFit interactive
workout system. The iFit interactive workout system
enables the console to accept iFit cards containing
workouts designed to help you achieve specific fitness
goals.
For example, lose unwanted pounds with the 8-week
Weight oss workout. iFit workouts control the resis-
tance of the pedals while guiding you through your
workouts. iFit cards are available separately. To pur-
chase iFit cards, go to www.iFit.com or call the
telephone number on the front cover of this man-
ual. iFit cards are also available at select stores.
To use the manual mode, see page 15. To use a
trainer workout, see page 16. To use a calorie goal
workout, see page 17. To use an iFit workout, see
page 18. To use the information mode, see page
18.
Note: If there is a sheet of plastic on the face of the
console, remove the plastic.
CONSOLE DIAGRA

15
HOW TO USE THE ANUAL ODE
1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select the manual mode.
Each time you turn on
the console, the
manual mode will be
selected. If you have
selected a workout,
reselect the manual
mode by pressing the
Workout button
repeatedly until zeroes
appear in the display.
3. Begin pedaling and change the resistance of
the pedals as desired.
As you pedal, change
the resistance of the
pedals by turning the
Resistance dial. To
increase the resis-
tance, turn the
Resistance dial clockwise; to decrease the resis-
tance, turn the Resistance dial counterclockwise.
Note: After you change the resistance, it will take a
moment for the pedals to reach the selected resis-
tance level.
4. Follow your progress with the display.
The upper section of
the display will show
the elapsed time and
the distance, in miles
or kilometers, that you
have pedaled. The dis-
play will change modes every few seconds. Note:
When you select a workout, the display will show
the time remaining in the workout instead of the
elapsed time.
The second section
of the display will
show your pedaling
pace in miles or kilo-
meters per hour.
The third section of
the display will show
the approximate num-
ber of calories you
have burned and the
resistance level of the
pedals. The display will change modes every few
seconds. The display will also show your heart
rate when you use the handgrip pulse sensor (see
step 5 below).
The last section of
the display will show a
track representing 1/4
mile (400 meters). As
you exercise, indica-
tors 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
The console can show speed and distance in
either miles or kilometers. The letters MPH or
Km/H will appear in the display to indicate which
unit of measurement is selected. To change the
unit of measurement, see THE INFORMATION
MODE on page 18.
5. easure your heart rate if desired.
If there are sheets
of plastic on the
metal contacts on
the handgrip pulse
sensor, remove the
plastic. Next, hold
the handgrip pulse
sensor with your
palms resting on the
metal contacts.
Avoid moving your
hands or gripping
the contacts too
tightly. When your pulse is detected, a heart-
shaped symbol will flash in the display each time
your heart beats and then your heart rate will be
shown. For the most accurate heart rate reading,
hold the contacts for at least 15 seconds.
6. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for a few seconds, the
time will begin to flash in the display and the con-
sole will pause. If the pedals do not move for a
few minutes and no buttons are pressed, the con-
sole will turn off and the display will be reset.
Contacts

16
HOW TO USE A TRAINER WORKOUT
1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select a trainer workout.
To select a trainer
workout, press the
Workout button repeat-
edly until the number
of the desired workout
appears in the display.
The first section of the
display will show the
duration of the work-
out. A profile of the
resistance levels for
the workout will scroll
across the last section
of the display. Note:
Complete profiles of the workouts are printed on
the sides of the console.
3. Press the Start button or begin pedaling to
start the workout.
Each workout is divided into 30 one-minute seg-
ments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout.
The height of the flashing segment indicates the
resistance level for the current segment. At the
end of each segment of the workout, a series of
tones will sound and the next segment of the pro-
file will begin to flash. If a different resistance level
is programmed for the next segment, the resis-
tance level will flash in the center display for a few
seconds to alert you. The resistance of the pedals
will then change.
As you exercise, the
display will prompt you
to keep your pedaling
pace near the pace
setting for the current
segment. When the
word “faster” appears in the display, increase your
pace. When the word “slower” appears, decrease
your pace. When the center of the target flashes,
maintain your current pace.
I PORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. ake
sure to pedal at a pace that is comfortable for
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
level by turning the Resistance dial. I PORTANT:
When the current segment of the workout
ends, the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, the con-
sole will pause and the time will begin to flash in
the display. To restart the workout, press the Start
button or simply resume pedaling.
The workout will continue until the display shows a
time of 0:00. Note: If you continue to pedal after
the workout is completed, the display will continue
to show exercise feedback; however, the display
will not show the elapsed time until you select the
manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 15.
5. easure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.

17
HOW TO USE A CALORIE GOAL WORKOUT
1. Turn on the console.
To turn on the console, press any button or begin
pedaling. The display will light and the console will
be ready for use.
2. Select a calorie goal workout.
To select a calorie goal
workout, press the
Workout button repeat-
edly until the number
of the desired workout
appears in the display.
The first section of the
display will show the
duration of the work-
out. The third section
of the display will show
the calorie goal for the
workout. A profile of
the resistance levels
for the workout will scroll across the last section of
the display. Note: Complete profiles of the work-
outs are printed on the sides of the console.
3. Press the Start button or begin pedaling to
start the workout.
Each calorie goal workout will help you burn 150,
175, 200, or 225 calories. During each workout,
the console will count down the number of calories
to be burned.
Each workout is divided into 30 one-minute seg-
ments. One resistance level and one pace setting
are programmed for each segment. Note: The
same resistance level and/or pace setting may be
programmed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout.
The height of the flashing segment indicates the
resistance level for the current segment. At the
end of each segment of the workout, a series of
tones will sound and the next segment of the pro-
file will begin to flash. If a different resistance level
is programmed for the next segment, the resis-
tance level will flash in the center display for a few
seconds to alert you. The resistance of the pedals
will then change.
As you exercise, the
display will prompt you
to keep your pedaling
pace near the pace
setting for the current
segment. When the
word “faster” appears in the display, increase your
pace. When the word “slower” appears, decrease
your pace. When the center of the target flashes,
maintain your current pace.
I PORTANT: The pace settings are intended
only to provide motivation. Your actual pace
may be slower than the pace settings. ake
sure to pedal at a pace that is comfortable for
you.
If the resistance level for the current segment is
too high or too low, you can manually override the
level by turning the Resistance dial. I PORTANT:
When the current segment of the workout
ends, the pedals will automatically adjust to
the resistance setting for the next segment.
If you stop pedaling for several seconds, the con-
sole will pause and the time will begin to flash in
the display. To restart the workout, press the Start
button or simply resume pedaling.
The workout will continue until the display shows a
time of 0:00. Note: If you continue to pedal after
the workout is completed, the display will continue
to show exercise feedback; however, the display
will not show the elapsed time until you select the
manual mode or a new workout.
4. Follow your progress with the display.
During a calorie goal workout, the third section of
the display will show the number of calories to be
burned during the remaining segments of the
workout.
The other displays will show the information
described in step 4 on page 15.
5. easure your heart rate if desired.
See step 5 on page 15.
6. When you are finished exercising, the console
will turn off automatically.
See step 6 on page 15.

18
HOW TO USE AN IFIT WORKOUT
1. Press any button on the console or begin ped-
aling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Insert an iFit card and select a workout.
To use an iFit workout, insert an iFit card into the
iFit slot; make sure that the iFit card is oriented so
the metal contacts are face-down and are facing
the slot. When the iFit card is properly inserted,
the indicator next to the slot will light and words
will appear in the display.
Next, select the desired workout on the iFit card
by pressing the up and down buttons next to the
iFit slot.
Press the Start button or begin pedaling to start
your workout. iFit workouts function in the same
way as trainer workouts. To use the workout, see
steps 3 to 5 on page 16.
3. When you are finished exercising, remove the
iFit card.
Remove the iFit card when you are finished exer-
cising. Store the iFit card in a secure place.
THE INFOR ATION ODE
The console features an information mode that allows
you to select a unit of measurement for the console
and to view usage information for the exercise bike.
To select the information mode, press and hold down
the Workout button for a few seconds.
The display will show the
selected unit of measure-
ment. An “E” for English
miles or an “M” for metric
kilometers will appear in
the display. To change the
unit of measurement,
press the Start button
repeatedly to select the
desired unit of measure-
ment. Note: When you
replace the batteries, it
may be necessary to rese-
lect the unit of
measurement.
The display will also show the total distance pedaled
since the exercise bike was purchased and the total
number of hours the exercise bike has been used.
The total distance pedaled will appear in the first sec-
tion of the display. The total number of hours the
exercise bike has been used will appear in the third
section of the display.
To exit the information mode, press the Workout but-
ton.
iFit Slot
iFit Card

19
Inspect and tighten all parts of the exercise bike regu-
larly. To clean the exercise bike, use a damp cloth and
a small amount of mild detergent; never use abra-
sives or solvents to clean the exercise bike. To
avoid damaging the console, keep liquid away
from the console.
CONSOLE TROUBLESHOOTING
If the console display becomes dim, replace all the
batteries at the same time; most console problems are
the result of low batteries. See assembly step 7 on
page 9 for replacement instructions.
If the handgrip pulse sensor does not function prop-
erly, see step 5 on page 15.
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, you must first remove the left pedal and the
left shields.
Using an adjustable wrench, turn the left pedal clock-
wise and remove it. Next, remove the screws from the
left and right shields. Then, gently remove the left
shield.
ocate the Reed Switch (24). Turn the Crank (17) until
a Magnet (50) is aligned with the Reed Switch. Next,
loosen, but do not remove, the indicated M4 x 16mm
Screw (62).
Slide the Reed Switch (24) slightly closer to or away
from the Magnet (50), and then retighten the M4 x
16mm Screw (62). Turn the Crank (17) for a moment.
Repeat these actions until the console displays correct
feedback. When the reed switch is correctly adjusted,
reattach the left shield and the left pedal.
HOW TO ADJUST THE BELT
If you can feel the pedals slip while you are pedaling,
even when the resistance is at the highest level, the
belt may need to be adjusted.
To adjust the belt, you must first remove the right
pedal and the right shield.
Using an adjustable wrench, turn the right pedal coun-
terclockwise and remove it. Next, remove the screws
from the left and right shields. Then, gently remove
the right shield.
To tighten the belt, first loosen the M8 x 22mm Flat
Head Screw (67). Next, tighten the M10 x 90mm
Button Screw (69) until the Belt (18) is tight. Then,
retighten the M8 x 22mm Flat Head Screw (67).
Reattach the right shield and the right pedal.
AINTENANCE AND TROUBLESHOOTING
24 62
17
67
69
18
50

20
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.
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 stretching
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
stretching. Stretching increases the flexibility of your
muscles and helps 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 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.
EXERCISE GUIDELINES
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.