The ProForm XP 590S treadmill is an at-home exercise machine with basic speed and incline adjustments. A treadmill is easy to use once you have it set in a safe place and you are connected to the safety key. Ideally, your workout pace should be at a moderate- to high-intensity level to improve your health, burn calories and strengthen your endurance.
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Before You Begin
Many of the safety precautions are taken before you begin your workout. For safe operation, the XP 590S should be placed on level flooring with at least 8 feet of clearance between the belt and the wall. Plug a surge protector into a designated outlet and then plug the treadmill into the surge protector. Place the plug and cords away from heat. These precautions keep the belt running smoothly and avoid sudden stops. Position the circuit breaker switch into the reset position. Another thing to monitor before you use the treadmill is your weight. If you weigh over 300 pounds, do not use the ProForm XP 590S.
The ProForm XP 590S has a manual function with which you can change the speed and incline at any time during your workout. To begin the manual operation, stand straddling the belt with your feet on the deck. Attach the safety clip to your waistband and then insert the key into the console. Select manual mode and then press the start button. Begin walking on the slow-moving belt. Press the speed plus button until the belt reaches your desired walking speed. Increase the incline of the treadmill by pressing the incline increase button until you reach your desired elevation.
You can also use the pre-determined programs on the ProForm XP. Once you've inserted the safety key, press the program button repeatedly. Each time you press the button, a maximum speed, elevation and time will display. When you see the option you want, press the start button. Step off the deck and onto the belt to begin your workout. Turn on the fan for cooling effects and use the optional heart rate monitor to track your workout intensity level.
Length and Intensity
You can use your ProForm XP 590S treadmill to improve your aerobic endurance. To do this, your workouts should be at least 10 minutes in duration. The American College of Sports Medicine recommends 30 minutes of activity on at least five days a week to improve your health and cardiovascular system. If your goals are weight loss, you may need more than 150 minutes a week. Monitor your workout intensity by tracking your heart rate. Aim to exercise at a heart rate level that is between 50 and 85 percent of your maximum heart rate, MHR. Calculate your range by subtracting your age from 220 for your MHR and then multiplying your MHR by 0.50 and 0.85.
At the end of your workout, slow your pace and step off the belt before you stop it from moving. Straddle the belt again and place your feet on the deck. Detach the clip from your waistband and then remove the key from the console. Turn off the machine by switching the circuit breaker to the off position. Unplug the machine from the surge protector and then unplug the protector from the wall. Fold up the treadmill for storage or leave it out for your next workout.