SportsArt Fitness T610 User manual

1
4
4
4
6
6
8
9
9
10
11
13
14
14
14
15
16
18
19
20
21
23
24
24
24
25
26
TABLEOFCONTENTS
Introduction
1.ImportantSafetyInstructions................................................................................
2.AssemblingYourTreadmill....................................................................................
InstallationRequirements.....................................................................................
ListofParts...........................................................................................................
3.TreadmillAssembly...............................................................................................
StepbyStepInstructions......................................................................................
4.ConnectToPower.................................................................................................
5.T610ElectronicDisplay........................................................................................
ElectronicsDisplayLayout...................................................................................
DisplayFeatures..................................................................................................
DisplayControls...................................................................................................
SafetyKey............................................................................................................
6.HowToUseYourT610Treadmill.........................................................................
QuickStartandTouch-N-GoQuickStartPrograms..............................................
UserSelection......................................................................................................
WorkoutSetup......................................................................................................
Programs..............................................................................................................
UserParametersettings......................................................................................
7.GuidelineForExercise.........................................................................................
8.AdjustTheRunningBelt.......................................................................................
9.BeltAdjustmentProcedure...................................................................................
10.FloorLevelAdjustment.......................................................................................
11.TroubleShooting................................................................................................
ErrorMessages..................................................................................................
InclineFuseFailure............................................................................................
12.MainFuseFailure...............................................................................................
13.WiringSchematic...............................................................................................

1
YourSportsArttreadmillwasdesignedandbuiltforoptimumsafety.However,certain
precautionsapplywheneveryouuseyourtreadmill.
Pleasereadtheentiremanualbeforeassemblyandoperation.Also,pleasenoteand
savethefollowingsafetyinstructions:
-Toreducetheriskofelectricshock:
Improperconnectionoftheequipment-groundingconnectorcanresultinariskof
electricshock.Checkwithaqualifiedelectricalorservicepersonifyouareindoubt
astowhetherthetreadmillisproperlygrounded.Donotmodifytheplugprovided
withtreadmill,ifitdoesn'tfittheoutlet,gettheproperoutletinstalledbyaqualified
technician.
Alwaysunplugthistreadmillfromtheelectricaloutletimmediatelyafterusingand
beforecleaning.
-Toreducetheriskofburns,fire,electricshock,orinjurytopersons:
1)Thetreadmillshouldneverbeleftunattendedwhenpluggedin.Unplugfromoutlet
whennotinuse,andbeforeputtingonortakingoffparts.
2)Donotoperateunderblanketorpillow.Excessiveheatingcanoccurandcause
fire,electricshock,orinjurytopersons.
3)Closesupervisionisnecessarywhenthistreadmillisusednearchildren,invalids,
ordisabledpersons.
4)Usethistreadmillonlyforitsintendeduseasdescribedinthismanual.Donotuse
attachmentsnotrecommendedbythemanufacturer.
5)Neveroperatethistreadmillifithasadamagedcordorplug,ifitisnotworking
properly,ifithasbeendroppedordamaged,ordroppedintowater.Returnthe
treadmilltoaservicecenterforexaminationandrepair.
6)Donotcarrythistreadmillbysupplycordorusecordasahandle.
7)Keepthecordawayfromheatedsurfaces.
8)Neveroperatethetreadmillwiththeairopeningsblocked.Keeptheairopenings
freeoflint,hair,andthelike.
9)Neverdroporinsertanyobjectintoanyopening.
10)Donotuseoutdoors.
IMPORTANTSAFETYINSTRUCTIONS
DANGER
WARNING

2
11)Theweightlimitforthistreadmillis275Ibs(125kg).
12)Donotoperatewhereaerosol(spray)productsarebeingusedorwhereoxygen
isbeingadministered.
13)Todisconnect,turnallcontrolstotheoffposition,thenremoveplugfromoutlet.
14)Assembleandoperatethetreadmillonasolid,levelsurface.Keepthearea
behindthetreadmillclear.
15)Neverallowchildrenonornearthetreadmill.Therunningbeltwillnotstop
immediatelyifanyobjectbecomescaughtinthebeltorrollers.
16)Keephandsawayfrommovingparts.
17)Wearproperworkoutclothing:Donotwearlooseclothing.Donotwearshoes
withleathersolesorhighheels.Tiebackalllonghair.
18)Straddlethemachinewithyourfeetontherightandleftstagingplatformbefore
startingtherunningbelt.
19)Workwithinyourrecommendedexerciselevel,doNOTworktoexhaustion.
20)Ifyoufeelanypainorabnormal,STOPYOURWORKOUTandconsultyour
physicianimmediately.
21)Connectthistreadmilltoaproperlygroundedoutletonly.
22)Alwaysusethesafetycordwhenoperatingthetreadmill.
TheTreadmillisdesignedforyouruseandenjoyment.Pleasefollowtheabove
safetyinstructionsandusinggoodjudgmentandcommonsense.

3
SPORTSARTT610TREADMILL
INTRODUCTION
Congratulationsonpurchasingoneofthefinestpieceofexerciseequipmentonthe
markettoday,theSportsArtT610treadmill.TheT610isdesignedwiththeenduser
inmindandconstructedofhighqualitymaterialsanddesignedforyearsoftrouble-
freeuse.
BeforeusingyourSportsArtT610treadmill,werecommendthatyoufamiliarize
yourselfwiththisOwner'sManual.Whetheryouareafirsttimeuserofatreadmillor
aseasoned"PRO",understandingthecorrectuseoftheequipmentwillenhance
yourabilitytoachieveyourexercisegoalssafelyandsuccessfully.
Treadmillprofile:
Display
UpperHandlePlastic
LeftHandleCap
SafetyKey
RightHandleCap
LeftPedestal
RunningBelt
BeltAdjustmentBolt
LowerHandlePlastic
DisplayBack
CupHolder
RightPedestal
PowerSwitch
MotorEnclosure
TransportWheel
SupportBracket
Leveler

4
ASSEMBLINGYOURTREADMILL
InstallationRequirements
ListofParts
ThankyouforpurchasingaSportsArtFitnessproduct.Forproperinstallationplease
readandfollowtheinstructions.Ifthetreadmillisnotassembledproperly,youcould
voidtheSportsArtFitnessLimitedWarranty.
Ifthereareanypartsortoolsthataremissingpleasecontactyourdealer
immediately.
Toensuresafetytoyourselfandthetreadmill,werecommendyoudropthe
sidesoftheboxandslidethetreadmillfromtheboxratherthanlifting.
Beforeassemblingyourtreadmill,makesurethatyouhaveallfollowingitems:
1.Onesafetykey
2.Onefuse15A(110v)/10A(220v)
3.Onescrewdriverforpowerconnectionanduprightpedestalcover
4.Onehexallenwrench(M6)foruprightpedestalassembly
5.Onehexallenwrench(M4)withThandlefordisplayassembly
6.Twoflatcapsforuprightpedestalassembly
7.Twocurvedcapsforuprightpedestalassembly
Caution:

5
Pleaseseethepartillustrationsbelow
LeftPedestal
PedestalCover
RightPedestal
Handle
Display

6
TREADMILLASSEMBLY
StepbyStepInstructions
Theimportantsparepartsareplacedintothegridofstyrofoam.Whenyouremove
thetreadmillfromitsbox,firstchecktomakesureallofpartsarepresentbeforeyou
discardthestyrofoam.Thoroughlyreadtheassemblyinstructionsbeforeyoubegin.
1.Tipthetreadmillonitsside.Inspecttheundersideofthebeltandconfirmthatthe
beltiscenteredbetweenthebeltalignmentguides(seeFig.1).Pleaseplacethe
treadmillontosolidflatgroundforassembly.
2.Releasethedatacable.ScrewsareattachedtotheL/Rsupportbrackets.Please
removethesescrewsbeforeyouassemblethepedestals.Feedthedatacable
throughtherightpedestal,theninserttherightpedestalintotherightsupport
bracket.Alsoinserttheleftpedestalintotheleftsupportbracketontheleftsideof
thetreadmill.UseanAllenwrench(M6)tolooselysecurethetwopedestals,do
NOTtightenthescrewsfirmlyatthispoint.Slidedowntheeachpedestalcoverto
bothpedestals.
Fig.2
Fig.1
plasticwasher flatwasher

3.Connecttheupperdatacable(seeFig.3-1).Screwsareattachedontothehandle.
Pleaseremovethesescrewsbeforeyouassemblethehandle.Theninsertthe
handleontoboththeleftandrightpedestals.Pleasebecarefullythedatacable
shouldbefullyintothetubing,can'tbepressedbypedestals.
UseanAllenwrench(M6)tolooselysecuretheupperfastenersonthepedestals
(seeFig.3-2).DoNOTtightenfirmlyatthispoint.
4.Tightenthelowerfastenersfirst,thentheupperfasteners.Presscurvedandflat
capsontoscrewheads.Pusheachuprightpedestalcoverdowntothebottomand
tightenfirmly.
Fig.3
(3-1)
(3-2)
Fig.4
7
curvedwasher
curvedcap
flatwasher
flatcap

5.ConnecttwodatacablesasshowninfigureAbeforeyouassemblethedisplay.
ThencarefullyplacethedisplayontothehandleasshowninfigureBbyhexallen
wrench(M4).Tightenfourscrewstosecurethedisplay.
Fig.5
Fig.6
8
CONNECTTOPOWER
Connectthepowercableasthefigureshows,andsecureitinplacebytighteningthe
screws.

T610ELECTRONICDISPLAY:
A.ElectronicsDisplayLayout:
9
Programs DotMatrixDisplay NumericKeypad ToStartInstruction
InformationWindowCurrentHRWindow
ActivZone

B.DisplayFeatures:
1.PersonalCardioAdvisor
PersonalCardioAdvisorisaheartratetrainingtoolthatrequiresyourageinput
tocalculateyouhighandlowoptimunHRtrainingzone.Thecenterdisplay
showscurrentHRwhenwearingacheststraporcontactHR.
2.Informationwindow
CALORIES-0.0to99999kcal.Totalcaloriesburned.
SPEED-0.1to11mph/0.2to18kphin0.1increment
TIME-00:00to99:59
DISTANCE-0.00to9999miles
CAL/HR-0.0to999.9.Providescalorieperhourattheexistingworklevel.
HEARTRATE-30to250beats
METS-0.00to99.00metabolicburnrate.
PACE-1/SPEED(thereciprocalofspeed)
INCLINE-oto15%in1%increment
AGE-10to90(presetting:35)
WEIGHT-50to400LBS(presetting165LBS)
20to140KGS(presetting75KGS)
3.ActivZone
Thisfeaturevisuallyhighlightsareasbeingtrainedatvariousspeedsand
inclines.
4.Programs
Interval,Random,Hill,Manual,Glute,ZoneTrainer,CardioandWtLoss.
5.NumericKeypad
Thenumerickeypadcanbeusedtoinputdataduringprogramming.
6.DotMatrix
Displaysprogramprofilesandinformation.
10

C.DisplayControls:
1.START:
PresstheSTARTbuttontobeginprogramming.
2.QUICKSTART:
QuickstartwillbypassAge,WeightinputsandProgramselection.Timeand
distancewillcountup.
3.ENTER:
Toconfirmthedatainputted.
4.INTERVAL:
Selectspecificworkandrestperiodsaswellcontroltime,inclineandspeedper
period.
5.RANDOM:
Infinitenumberofcourses.Continuetopresstherandombuttontoselecta
desiredcourseprofile.
6.HILL:
PresstheHillbuttonrepetitivelytoselectfrom3Hillprofiles.
7.MANUAL:
Manualprogramthatusercontrolsinclineandspeed.
8.GLUTE:
Programspecificallydesignedforfocusingonthegluteusportionofthebody.
30and45minuteprogramsrunyouthroughaspecificinclinebasedprogram.
9.ZONETRAINER:
GreatHRtrainingprogram.Whenyouareinanothercourseandwouldliketo
maintainthatspecificHR,presstheZoneTrainerbuttonandtheprogram
changestoaHeartRateControl(HRC)program.Theinclinewillautomatically
changetomaintainyourselectedHR.
10.CARDIO:
ThisprogramfocusesontheupperendofthecardiovascularHRrange,
optimizingtheHRforcardiotraining.
11

11.WTLOSS:
ThisprogramfocusesonthelowerendofthecardiovascularHRrange,
optimizingtheHRforweightloss.
12.NUMERICKEYPAD:
Thekeypadcanbeusedtoinputinformationduringtheprogrammingstage.
13.CLEAR:
Thisbuttonwillclearinputteddata.
14.INCLINEUP/DOWN:
Theinclinebuttonsallowcontrolfortheelevationofthetreadmill.These
buttonsalsoareforselectingUSERID,AGE,WT,TIMEinputsforthe
electronicsduringprogramming.Theinclinewilladjust1%inclineper
increment.Theinclinerangeisfrom0%to15%.
15.SPEEDUP/DOWN:
Thespeedbuttonscontrolthebeltspeed.TheSPEEDUPbuttonalso
functionsasquickstart.Thespeedrangeisfrom.1mphto11mph;0.2kphto
18kph.
16.STOP/HOLDTORESET:
a.Pressingthestopbuttononcewillstopthetreadmillandplacethe
electronicsinapausemode.Atthattimetheusercanthenspeedupand
resumetheirworkout.
b.Ifthereisnoactivityoruseofthetreadmillafter2minutes,theelectronics
willresettothebannerdisplay.
c.Pressingandholdingthestopbuttonwillresettheelectronicstothebanner
displayofSPORTSART-T610.
17.CHANGE/SCAN:
SwapthedisplayinformationduringworkoutbypressingChangebutton.The
upperledlightsupforCalories,Speed,TimeandDistance.Thelowerled
lightsupforCal/HR,Mets,PaceandIncline.SCANledlightsupfor
alternativelyshowingtheupperandlowerinformationper4seconds.
12

D.SafetyKey:
Thesafetykeyfeatureisrequiredtobeinplaceforthetreadmilltooperate.This
safetydeviceisintentedtoprovidetheuserasafemechanismtostopthe
treadmillshouldauserstumbleandfall.
Theelectonicswillpromptwiththemessage-SAFETYKEY,toremindtheuserto
replacethesafetykeyinitsproperplace.
13

HOWTOUSEYOURT610TREADMILL:
YourSportsArtFitnesstreadmillhasmanyoutstandingandbeneficialelectronic
featuresthatcansimplifytheprogramminginterface.Bythoroughlyunderstanding
theelectronicsyoucansignificantlyimproveyourworkoutexperience.
A.QUICKSTART:
IfyouselectQUICKSTARTbuttontheelectronicswilldefaultto165Ibs/75kgs
and35yearsold.
(1)PressQUICKSTARTorSPEEDUP.Thedisplaywillindicate"Tread
Starting".Thetreadmillwillstartat.1mph,afterwhichthespeedcanbe
modified.
(2)Atanytimeduringyourworkoutyoucanchangeprogramsbypressingthe
Touch-N-GoQuickStartprogramsorZoneTrainer.
B.Touch-N-GoQuickStartprograms:IncludeIntv,Random,Hill,Manualprograms.
(1)PressanyTouch-N-GoQuickStartProgramstoimmediatelystartaprogram.
Thetreadmillwillstartat.1mph,afterwhichthespeedcanbemodified.
(2)Atanytimeduringyourworkoutyoucanchangeprogramsbypressingthe
Touch-N-GoQuickStartprogramsorZoneTrainer.
TheUSERfeatureallowsyoutosavedatafromeachworkout.Thisdatais
accumulatedintheelectronicsandisdisplayedeachtimeyouselectthatuser
whenstartingaworkout.Whentheuserisdisplayedtheaccumulativedatawill
appeartoshowtotaltime,distance,andcaloriesburned.
Uponenteringageandweightforaspecificuser,youarenolongerrequiredto
inputthatinformation.Onceyouselectauseryoucanthenselectaprogram
withoutgoingthroughenteringageandweightprogrammingprocess.
A.SelectUSER:
Thereare4userfeatures.
1.AfterpressingStart,thelastuserwillautomaticallycomeup.Accumulative
datawillbedisplayed.
1.QUICKSTARTandTouch-N-GoQuickStartPrograms:
2.USERSELECTION:
14
19.99
CALORIES SPEED TIME DISTANCE
1020 39
:5 9

2.PressINCLINEandINCLINEorpressoneofdigitalkeys1~4toselect
USER,pressENTER.
B.SetyourpersonalID:
ThisfeatureallowsyoutopersonalizetheUserIDnumber.Youcanenterupto
11characters.
1.WhenthedesiredUserIDisdisplayed,pressandholdtheCHANGEbutton
for3secondstoentertheuserpersonalizationprocess.Ascrollingmessage
willdisplay"PRESSINCLINEUP/DNTOINPUTNAME,PRESSENTER".
2.PressINCLINE/toselecttheletterornumberyoudesireandpress
ENTER.OnceyoupressENTERthenextletterwilldisplayandyouwill
proceedinthesamemannerofpressingINCLINEUP/DNandENTERuntil
youhavecompletedyouruserpersonalizationoftheUserIDnumber.Upon
selectingthefinalletterornumber,pressandholdENTERfor3seconds.
Thiswillcompletetheuserpersonalizationprocess.
3.Tomodifyorremovetheusername,selectthecorrectuserandholdthe
CHANGEbutton.Tomodify,followthesameprocessasabove.Toremovea
personalizedusernamepressandholdtheCLEARbuttonfor3seconds.
ThiswillreverttheUSERIDtotheoriginalusernumber(1-4).
ToclearaUser'sdata,gototheuserandit'saccumulativedata.Pressand
holdtheCLEARbuttonfor3seconds.Thiswillclearalldataforthatuser.
Inputuserinformationtoobtainaccurateinformationoncaloricburn,heartrate
control(rangeisgeneratedbyageentered),andtoaccumulatetotalusetime,
miles,andcaloriedburned(PROGRAM/AGE/WEIGHT).
A.INPUTUSER'SAGE,WEIGHT:
(1)Age:PressINCLINEUP/DNorthenumerickeypadtoselectyourage.
PressENTER.Thisinformationwillallowtheelectronicstoidentifyyour
HeartRatetrainingzone-PersonalCardioAdvisor.The65%and80%
numbersrepresentyourlowandhightargetHRtrainingrange.
(2)Weight:PressINCLINEUP/DNorthenumerickeypadtoselectyourweight.
PressENTER.Thisinformationwillallowtheelectronicstocalculatean
accuratecaloricburn.
▼
▼
3.WORKOUTSETUP:
15

B.SELECTPROGRAM:
SelectPROGRAM,pressENTER.AfterPressingENTERyouwillselectTIME
orDISTANCE.Timeisrepresentedbynumber1andDistanceisrepresented
bynumber2.Select1or2theninputthedesiredtimeordistancebypressing
INCLINEUP/DNorusingthenumerickeypad.
Interval,WTLoss,Cardio,Glute,aretheprogramsdesignedbasison
timeinsteadofdistance.Whenyoupickuptheseprograms,itjustneeds
youtoinputthedesiredtimeonly.
C.STARTWORKOUT:
Uponselectingtheprogram,pressSPEEDUPtobegin.
Duringyourworkoutyoucanchangeprogramswithoutchangingthedesired
timeordistance.ShiftontheFlyprogrammingallowsyoutochangeprograms
andyourtimeordistancecontinuesperyouroriginalsettings.
D.COOLDOWNProgram:
Uponcompletingtheprogram,theelectronicswilldisplayaccumulativedatafor
yourworkout.Following,thetreadmillwillautomaticallygotoaCOOLDOWN
program.Speedwillgentlylowerto2.5mphand0%incline.
Theprogramsoffermanychallenginglevelsforallfitnessenthusiasts.Insome
casestherearemultipleprogramsperprogrambutton.
A.QUICKSTART:
PressQUICKSTARTtobypasstheprogrammingsetupandstartinManual
mode.Timewillcountup.
AfterpressingQUICKSTART,theelectronicswilldisplay"TREADSTARTING."
Thedotmatrixdisplaycountingdown"3,2,1",willindicatethebeltstarting.
Timecountsupfrom0:00.PressSPEED/toincreaseordecrease.
B.MANUAL:
Manualprogramallowstheusertocontrolspeedandincline.Theprofilestarts
flatandtheuserpositionisindicatedbyablinkingLED.
C.HILL:
TheHILLprogramoffersmultipleintensitiesofworkout.Thereare3HILL
programs.
Note:
4.PROGRAMS:
▼
16

D.RANDOM:
Randomprogramhasaninfinitenumberofprograms.Continuetopressthe
buttonuntilyoufindacoursetoyourliking.
E.INTERVAL:
Thisprogram(dependingonwhichmodel)offersmultipleprograms.The
defaultsettingfortheprogram1:1is1minuteofRestwith2%inclineand1
minuteofWorkwith4%incline.Thesevaluescanbechangedatanytime
duringyourworkout.
G.GLUTE:
TheGluteprogramisagreatprogramfocusingontheGluteusmusclegroup.
Theprogramisaninclinebasedworkout.Thereare2programs,a30and45
minuteprogram.
(1)EnterRESTtime.Displayshows"SETREST-xx:00(timeissetin
incrementsof1minute)".PressINCLINE/ornumerickeypadtoset
upRESTtime,inclineandspeedonebyone.PressENTERtoconfirmyour
input.
(2)EnterWORKtime.Displayshows"SETWORK-xx:00(timeissetin
incrementsof1minute)".PressINCLINE/ornumerickeypadtoset
upWORKtime,inclineandspeedonebyone.PressENTERtoconfirm
yourinput.
(3)PressSPEEDtostartworkout.
(4)DuringtheINTERVALworkout,itisallowedtochangethespeedand
inclinationinthissection.
(5)WhenchangingfromResttoWorkthedisplaywillprompttheuser.
F.WTLOSSorCARDIO:
WtLossandCardioprogramsrequiretheinputofageandtheuseofaHR
cheststraptomanagetheprogramproperly.
Note:FormulaforcalculatinglowerandupperHRrange.
WTLOSS=(220-AGE)*0.65
CARDIO=(220-AGE)*0.8
TheHRcontrolprogramrequiresspecificinformationtocontrolyourworkout.
YourHeartRatecontrolisviaeitherspeedorinclinecontroltomaintainyour
targetHR.Pleasefollowthedisplayinstructions.
▼
17

18
H.ZONETRAINER:
TheZoneTrainerprogramjustcanbeselectedfromothercoursesduringyour
workout.PresstheZoneTrainerprogrambuttontomaintainthatspecific
desiredHR.TheprogramchangestoaHeartRateControl(HRC)program.The
HRrangeis84-200.
(1)Thisprogramonlycanworkduringyourworkout.
(2)Onceyougotothisprogram,youarepromptedtocontinueyourworkoutto
reachthegoalyousetuppreviously.Thespeedandinclinewillbe
automaticallyoperatedbythedisplay.Whenyoucompleteyourworkout
goal,youwilldirectlygointoaCOOLDOWNprogram.
Userparametersdeterminebasicoperatingfeatures.Tochangetheseparameters,
pleasefollowuptheinstructionsbelow.
A.WhenthebannerSPORTSARTT610isdisplayed,holdtheCHANGEbuttonfor3
seconds.PressINCLINE/toselectUSstandard(UNIT-MPH)orMetric
units(UNIT-KPH).
B.TheHRcontrolprogramisoperatedviaeitherSPEEDorINCLINEcontrol.This
programoriginallyisdesignedbasisonINCLINEcontrol.Theelectronicdisplay
willshowup"HRCBASESPEED"or"HRCBASEINCLINE"asaSPEEDor
INCLINEcontrol.PressINCLINE/tochangetheparametersettings.
5.UserParametersettings:
▼
▼

19
GUIDELINESFOREXERCISE
HowhardshouldIexercise?
HowlongshouldIexercise?
HowoftenshouldIexercise?
Studiesshowthattoachievethe
benefitsofaerobicexercise,itis
necessarytoworkwithinyour
trainingzone.Yourtrainingzone
dependsonyourageandlevelof
fitness.
Theabovechartindicatesthe
recommendedHeartRatetraining
zones(darkenedareaofthechart).
Thesefiguressarecalculatedby
taking220minusyourage,and
calculating80%foryourmaximum
and65%fortheminimumheart
rateforaerobicexercise.
Thedurationofyourexercisesessiondependsonyourfitnesslevel.Ingeneral,itis
recommendedthatyoumaintainyourheartrateinthetrainingzoneforatleast15to
20minutestorealizeanaerobicbenefit.Beginnersshouldalwaysstartslowlyand
bringtheirworkoutsessionsupto20minutesormore.Asyourfitnesslevel
increases,youwillbeabletomaintainyourheartrateinthetrainingzoneforlonger
periods:Usuallybetween20and30minutes.
Whenfirststartingyourworkout,usethefirstseveralminutestowarmup,then
slowlyincreaseyourworkloadtobringyourheartrateintoyourspecifictrainingzone.
Attheendofyourworkout,graduallydeceaseyourworkload,thenexerciselightlyas
a"cooldown".
Researchindicatestoachievethegreatestbenefits,shouldbeperformed3-5timesa
week.Itisimportanttoallowsufficienttime,atleast24hours,foryourbodyto
recoverafterexercise.
CAUTION:
HeartRatetrainingzonesareapproximations.Alwayscheckwithyour
physicianstolearnwhatappropriateheartratelevelisbestforyourfitness
level.
HE