SCIFIT • Scientific Solutions for Fitness • SCIFIT • Scientific Solutions for Fitness • SCIFIT • Scientific Solutions for Fitness • SCIFIT
Introduction 1.1
Thank you for your purchase of the SCIFIT treadmill. We have incorporated
the finest technology and ergonomic design into this machine to assist you
in achieving your fitness goals. However, for your safety, please adhere to
the following recommendations before you begin to exercise.
Fit-Key™ Your SCIFIT treadmill is equipped with a Fit-Key receptacle.
Contact SCIFIT to learn more about the Fit-Key exercise protocol
and documentation software.
Consult Your Physician Consult your physician or medical specialist before participating
in any exercise program, especially if you are pregnant, or if you
are suffering from: heart disease, respiratory disease, diabetes,
hypertension, high blood pressure, elevated cholesterol, arthritis,
or any other diseases or physical complaints.
Warm Up and Cool Down To prevent muscle injuries and soreness, you should always warm
up (at least 5 minutes) and cool down (at least 5 minutes) by
doing a series of stretches before and after each workout.
Exercise at Your Own Level Increase your exercise level gradually, and avoid sudden, erratic,
or careless exercise. The key to a successful exercise program is
consistency.
Stay Within Your Target Heart Rate Zone For healthy beginners, start exercising two to four days a week
with your heart rate in the target zone for about twenty (20) min-
utes each day. See the Target Heart Rate Graph to find your
approximate target heart rate zone. This generalized target zone
represents the range of heart rate values between 60% and 85%
of your maximum heart rate.
Your approximate maximum heart rate (MHR) is equal to 220
minus your age. The upper limit of your target zone is equal to
0.85 times your MHR. The lower limit of your target zone is equal
to 0.60 times your MHR.
For example, if you are 40 years old, your approximate MHR is
equal to 180 (220 minus 40). Therefore, your target zone is
between 60% of 180 (0.60 x 180) = 108, and 85% of 180 (0.85 x
180) = 153. So for a 40 year old, the target heart rate zone is
between 108 and 153.
Try to stay within the target heart rate zone to achieve optimal fit-
ness training. Avoid exceeding your maximum target heart rate
as this may cause stress, fatigue, and/or injuries to your body. At
the same time, you need to sustain the intensity level of your
exercise above the minimum target heart rate in order to achieve
significant benefits in your fitness level.
CAUTION: When To Stop Exercising Stop exercising immediately if you feel nausea, dizziness, sharp
pain, or any other physical discomfort. Do not resume until you
consult with a physician.
Train Intelligently To ensure a future of good health, you should always eat well bal-
anced meals, drink plenty of fluid/water during a workout, and
stay fit by exercising intelligently.
