NordicTrack NTTL90081 manual Conditioning Guidelines, Factors in a Sensible Diet, Exercise Steps

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Conditioning Guidelines

FACTORS IN A SENSIBLE DIET

¥Choose high-fiber, low-fat, and low-in-sugar foods: fruits, vegetables, and whole grains.

¥Eat at least five servings of fruits and vegetables each day.

¥Cut back on red meat consumption; eat lean meat, white meat, and fish.

¥Choose healthy snacks; bring healthy foods with you to work or in the car.

¥Eat regular meals or mini-meals. Control your portion sizeÑdon't binge or overeat. Eat slowly.

¥Reduce fast food and pre-packaged meals.

¥Pay attention to fat content and calories.

¥Limit alcoholic beverages and caffeine.

¥Drink at least eight to ten glasses of water a day.

EXERCISE STEPS

The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack. The actual exercise you perform is only a part of a safe and effective training program. There are many other aspects to developing a life-long commitment to physical fitness.

1 Consult your physician before beginning any exercise program.

A medical examination or consultation with your physician is essential.

2Establish personal fitness goals.

Set attainable, realistic goals. Reward yourself when you meet those goals. Remember, your goals should act as a guide for your workout program.

3Determine your target heart rate.

Your target heart rate (THR), is the rate at which you would like your heart to work during aerobic exercise. It is expressed as a percentage of your maximum heart rate (MHR). MHR is the maximum number of times that your heart can pump during one minute. To determine your approximate MHR, subtract your age (in years) from 220. This is only an estimation of your MHRÑonly clinical stress testing can provide an actual MHR reading.

Once you have determined your MHR, you can establish your target heart rate zone. Beginning exercisers may wish to start at 60 to 70 percent of their MHR. This level is called the Health level. Exercise at 70 to 85 percent of your MHR for the optimal training, aerobic, or cardiovascular levelÑ the Fitness level. Advanced exercisers, or those wishing to do sports, athletic conditioning, or inter- val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time. The chart below shows Target Heart Rate Zones for Health, Fitness, and Advanced exercisers.

Be sure to check your heart rate at least twice during an aerobic conditioning session. First, check your heart rate five minutes into your workout to be sure that you are at the proper intensity. Then, check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time.

TARGET HEART RATE ZONES

200

180

160 Pulse 140 120

100

80

25 30 35 40 45 50 55 60 65 70

Age

 

Health

 

Fitness

 

Advanced

 

 

 

 

 

 

 

 

 

 

Beginner,

 

 

 

 

 

Optimal train-

 

 

 

 

 

 

Sports, athletic

 

low-intensity +

 

 

ing, aerobic or

 

 

conditioning,

 

 

long duration =

 

 

cardiovascular

 

 

interval training

 

 

fat burning

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Contents Questions? Model No. NTTL90081 Serial NoCustomer HOT Line Table of Contents Important Precautions There is one decal On each side Before You Begin Assembly HOW to Plug in the Power Cord Treadmill OperationPerformant Lubetm Walking Belt Diagram of the Console Features of the ConsoleSelect the Manual mode HOW to USE the Manual ModePlug in the power cord Insert the key fully into the consoleINCLINE/DISTANCE display When you are finished exercising, stopSpeed display Walking belt and remove the keyFollow your progress with the four displays HOW to USE the Incline ProgramsSelect one of the Incline programs From the consolePage How to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USE Symptom the Power Turns OFF During USE Maintenance and Trouble-shootingSymptom the Power does not Turn on Symptom AN Error Code ÒE1Ó or ÒE6Ó Appears on the ConsoleSymptom the Walking Belt is OFF-CENTER When Walked on Symptom the Walking Belt Slows When Walked onSymptom the Displays of the Console do not Function Properly TopExercise Steps Conditioning GuidelinesFactors in a Sensible Diet Target Heart Rate ZonesWeight Loss Tips Warm up before you beginStretch after your warm-up Cool down after aerobic exercise Get FIT with the PowerTreadBenefits of Aerobic Exercise Stretchsession.again at the end of your exerciseWorkout Tips Workout ProgramsPart ListÑModel No. NTTL90081 Key No. Qty DescriptionOrdering Replacement Parts Exploded DrawingÑModel No. NTTL90081 Exploded DrawingÑModel No. NTTL90081 Limited Warranty