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Produttore : Gold's Gym
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File Nome : 8c53a320-4570-4ed7-a380-0a0481dba0e2.pdf
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This is especially important for personsover the age of 35 or persons with pre-existing health problems. The pulse sensor is not a medical device. Various factors may affect the accuracy ofheart rate readings. The pulse sensor is intended only as an exercise aid in determiningheart rate trends in general. These guidelines will help you to plan your exerciseprogram. For detailed exercise information, obtain areputable book or consult your physician. Remember, proper nutrition and adequate rest are essential forsuccessful results. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen yourcardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use yourheart 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 thebottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above yourage define your “training zone.” The lowest number isthe heart rate for fat burning, the middle number is theheart rate for maximum fat burning, and the highestnumber 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 oftime. During the first few minutes of exercise, yourbody uses carbohydrate calories for energy. Only afterthe first few minutes of exercise does your body beginto use stored fat calories for energy. If your goal is toburn fat, adjust the intensity of your exercise until yourheart rate is near the lowest number in your trainingzone. For maximum fat burning, exercise with yourheart rate near the middle number in your training zone. Aerobic Exercise—If your goal is to strengthen yourcardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts ofoxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until yourheart rate is near the highest number in your training zone. WORKOUT GUIDELINES Warming up—Start with 5 to 10 minutes of stretchingand light exercise. A warm-up increases your bodytemperature, heart rate, and circulation in preparationfor exercise. Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (Duringthe first few weeks of your exercise program, do notkeep your heart rate in your training zone for longerthan 20 minutes.) Breathe regularly and deeply as youexercise–never hold your breath. Cooling down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your musclesand helps to prevent post-exercise problems. EXERCISE FREQUENCY To maintain or improve your condition, complete threeworkouts each week, with at least one day of rest be- tween workouts. After a few months of regular exer- cise, you may complete up to five workouts eachweek, if desired. Remember, the key to success is tomake exercise a regular and enjoyable part of youreveryday life. 21 PART LIST—Model No. GGTL03607.2 R0508A To locate the parts listed below, see the EXPLODED DRAWING near the end of this manual. Key No. Qty. Description Key No. Qty. Description 1 15 M4.2 x 19mm Screw 51 1 Left Foot 2 3 4 4 1 1 M4.2 x 25mm Screw 4mm Hex Key M4.2 x 13mm Silver Screw 52 53 54 1 1 1 Right Foot Hood Reed Switch 5 6 7 8 4 6 1 4 M10 x 96mm Bolt M8 x 19mm Bolt 3/8" Star Washer M10 Star Washer 55 56 57 58 1 2 1 1 Reed Switch Clip Frame Spacer Lift Frame/Roller Ground Wire Incline Motor 9 10 11 2 6 5 1/4" x 1/2" Bolt 5/16" Star Washer M4.2 x 13mm Washer Head Screw 59 60 61 2 1 1 Rear Roller Bracket Motor Motor Bracket 12 18 M4.2 x 16mm Screw 62 3 Lift Frame Cable Tie 13 3 M4.2 x 19mm Washer Head Screw 63 1 Lift Frame 14 15 2 2 M8 x 35mm Screw M8 x 90mm Screw 64 65 2 1 Base Pad Spacer Power Cord 16 2 M10 x 30mm Bolt 66 1 Controller 17 2 M6 x 70mm Bolt 67 1 Grommet 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 1 1 2 1 7 8 2 2 1 2 4 2 2 3 2 4 1 4 2 3 6 1 3/8" x 1 3/4" Bolt 3/8" x 1 1/2" Bolt 3/8" x 1" Bolt M6 x 45mm Bolt 1/2" Screw M5.5 x 25mm Screw 1/4" x 3/8" Bolt 3/8" x 3/4" Bolt 3/8" x 4" Bolt M10 x 50mm Bolt M4.2 x 13mm Screw M6 Lock Washer M6 Washer 3/8" Nut 3/8" Motor Nut M10 Nut 5mm Hex Key M8 Flange Nut 3/8" Lock Nut Hood Clip Cage Nut Left Foot Rail 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 1 1 1 2 1 1 1 1 2 1 1 4 1 4 2 1 2 1 2 1 1 1 Reset/Off Circuit Breaker Belly Pan Latch Insert 1/4" Star Washer Latch Pin Assembly Left Upright Pulse Bar Console Fan Foot Rail Decal Upright Wire Right Upright Bolt Spacer Right Upright Spacer Base Pad Base Endcap Left Upright Spacer Caution Decal Base Wheel Console Console Base Left Handrail 40 41 42 43 44 45 46 47 48 49 50 2 2 1 1 1 1 1 1 1 1 2 Walking Platform Cushion Belt Guide Magnet Motor Belt Front Roller/Pulley Walking Belt Walking Platform Right Foot Rail Frame Warning Decal Rear Rolle...