Assessments - 2, GPA: 3
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To measure your heart rate during exercise, use the pulse sensor. Fat Burning To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for en ergy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the treadmill until your heart rate is near the lowest number in your training zone. For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone. 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 speed and incline of the treadmill until your heart rate is near the highest number in your training zone. WORKOUT GUIDELINES Each workout should include the following three parts: A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate and circulation in preparation for exercise. Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath. A Cool-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 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. 29 PART LIST—Model No. NTL18940 R1203A To locate the parts listed below, see the EXPLODED DRAWING attached in the center of this manual. Key Key Key No. Qty. Description No. Qty. Description No. Qty. Description 1 2 Frame Pivot Washer 51 1 Rear Endcap (Right) 101 2 Wheel Endcap 2 8 Endcap Bolt 52 1 Walking Platform 102 2 Extension Leg 3 1 Front Endcap (Left) 53 1 Right Foot Pad 103 2 Extension Cap 4 2 Frame Pivot Bushing 54 1 Front Endcap (Right) 104 1 Idler Spring 5 2 Frame Pivot Bolt 55 4 Support Bracket Screw 105 1 Idler Arm Bolt 6 2 Frame Pivot Spacer 56 1 Support Bracket 106* 1 Extension Leg 7 1 Magnet 57 1 Ground Wire Assembly 8 1 Front Roller/Pulley 58 5 Controller Screw/ 107 2 Fan 9 6 Frame Pivot Nut Ground Screw 108 1 Book Holder 10 1 Reed Switch/Sensor 59 2 Rear Roller Adj. Bolt 109 1 Power Cord Grommet Wire 60 1 Warning Decal 110 1 Idler Pulley Bolt 11 4 U-nut 61 1 Allen Wrench 111* 1 Idler Arm Assembly 12 1 Reed Switch Clip 62 1 Rear Roller 112 2 Roller Star Washer 13 1 Lift Frame 63 1 Audio Wire 113 1 Controller Bracket 14 1 Walking Belt 64 2 Handrail Foam 114 2 Rear Wheel Nut 15 8 Foot Rail Washer 65 1 Left Fan Housing 115 1 Left Cup Holder 16 1 Motor 66 1 Console Frame 116 1 Right Cup Holder 17 10 1” Tek Screw 67 2 Latch Catch Screw 117 2 Metal Spacer 18 1 Handrail Foam 68 1 Lock Knob 118 1 Aromatherapy Kit 19 8 Endcap Nut 69 1 Upright 119 2 3” Bolt 20 2 Frame Pivot Nut 70 1 Lock Knob Sleeve 120 2 Handrail Washer 21 1 Top Incline Bolt 71 1 Spring 121 2 Idler Arm Nylon 22 1 Motor Belt 72 1 Lock Pin Collar Washer 23 1 Hood 73 1 Pin Clip 122 1 Transformer 24 1 Incline Motor Bolt 74 1 Lock Pin 123 1 Upper Handrail 25 2 Motor Bushing 75 1 Filter Wire w/Foam 26 1 Catch 76 2 Pulse Grip 124 1 Pulley Spacer 27 4 Electronic Screw 77 5 5/16” Star Washer 125 1 Idler Pulley 28 1 Left Foot Pad 78 4 4 1/2” Bolt 126 1 Cotter Pin 29 1 Controller 79 2 Upright Endcap 127 1 Clevis Pin 30 2 Endcap Spring 80* 1 Latch Assembly 128 1 Pulley Washer 31 1 Motor Controller Wire 81 1 Console Base 129 1 Idler Nut 32 1 Front Roller Adj. Bolt 82 1 Console 130 1 Right Fan Housing 33 4 1” Screw 83 2 Upright Cap 131 2 Motor Bolt 34 2 Roller Adj. Washer 84 1 Key/Clip 132 1 Motor Isolator 35 1 Left Roller Guard 85 1 iFIT.com Wire 133 1 Idler Arm 36 1 Incline Motor 86 1 Jack # 1 18” Blue Wire, 2F 37 1 Incline Motor Stop 87 2 Handrail Endcap # 1 4” Blue Wire, 2F 38 1 Motor Belly Pan 88 1 Console Back # 1 8” Black Wire, 2 Ring 39 1 Audio Wire Nut 89 1 Releaseable Tie # 1 6” Black Wire, 2 Ring 40 2 Static Decal 90 23 Console Screw # 1 4” Green Wire, F/Ring 41 1 On/Off Circuit Breaker 91 2 Cable Tie Clamp # 1 User's Manual 42 1 Power Cord 92 5 8” Cable Tie 43 1 Right Roller Guard 93 2 Lift Pivot Bolt * Includes all parts shown in box 44 4 Wheel B...