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Инструкция по эксплуатации ProForm, модель 831.290840

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For aerobic exercise, adjust your pace until your heart rate is near the highest number in your training zone. It may also be helpful to set the dials on the resistance cylinders at level 5, 6, 7, or 8. Strength Training To strengthen and tone your muscles, you must exercise your muscles at a moderate to high percentage of their capacity. Set the dials on the resistance cylinders at level 9, 10, 11, or 12. HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second heartbeat count is 14, your heart rate is 140 beats per minute. (A six- second count is used because your heart rate will drop rapidly when you stop exercising.) Adjust the intensity of your exercise until your heart rate is at the desired level. You can adjust the intensity of your exercise by adjusting the resistance or by changing your pace. 9 WORKOUT GUIDELINES Each workout should include the following three parts: A warm-up, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhythmic stretches to increase the body temperature, heart rate, and circulation in preparation for strenuous exercise. Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. A cool-down, with 5 to 10 minutes of stretching. Thorough stretching helps to offset problems caused when you stop exercising suddenly. Stretching for increased flexibility is also most effective after exercising. A proper cool-down should leave you relaxed and comfortably tired. EXERCISE FREQUENCY To maintain or improve your condition, plan three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is make exercise a regular and enjoyable part of your everyday life. PART LISTNModel No. 831.290840 Key Part Key Part No. Qty. No. Description No. Qty. No. 1 1 NSP Frame 27 1 136612 2 1 136816 Left Leg 28 1 136600 3 1 136818 Right Leg 29 6 013300 4 1 137686 Rocker Arm 30 2 130953 5 1 137827 Left Upright 31 2 133072 6 1 136822 Right Upright 32 1 136861 7 1 136829 Link Plate 33 2 119994 8 2 136830 Handle 34 6 123116 9 1 130165 Electronic Monitor 35 1 127896 10 1 016028 Adhesive Tool Clip 36 2 103903 11 1 107094 Magnet 37 2 013359 12 1 131101 Reed Switch Wire 38 3 100553 13 2 137683 Link Arm 39 2 014080 14 2 137685 Link Arm Joint 40 2 013601 15 4 136597 Small Bronze Bushing 41 2 012149 16 1 110468 Lock Washer 42 2 052014 17 4 136598 Large Bronze Bushing 43 2 014132 18 1 131833 ODO Bushing 44 1 100151 19 1 136599 Crossbar Cover 45 2 126650 20 1 136601 Left Leg Cover 46 8 013162 21 1 136602 Right Leg Cover 47 2 136837 22 2 136603 Axle Cover 48 2 127597 23 4 012139 1/4O Locknut 49 1 136967 2...