Conditioning Guidelines, Exercise Steps

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.

1any exercise program.

A medical examination or consultation with your physician is essential.Consult your physician before beginning

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 maxi- mum number of times that your heart can pump during one minute. To determine your approxi- mate MHR, subtract your age (in years) from 220. This is only an estimation of your MHRÑonly clin- ical 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 work- out 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

25 30 35 40 45 50 55 60 65 70

Age

Health	Fitness	Advanced

Beginner,
	Optimal train-
	Optimal train-	Sports, athletic
low-intensity +	ing, aerobic or	conditioning,
long duration =	cardiovascular	interval training
fat burning

NTTL24080 specifications

The NordicTrack NTTL24080 is a state-of-the-art treadmill designed to elevate your workout experience and bring the gym to your home. This robust fitness machine combines innovative technologies with user-friendly features, making it suitable for individuals of all fitness levels.

One of the standout features of the NTTL24080 is its SpaceSaver design, which allows you to fold the treadmill up when not in use, making it a great choice for those with limited space. Its auto-assist folding mechanism ensures smooth and safe storage.

The treadmill comes equipped with a powerful 3.0 CHP motor, capable of reaching speeds of up to 12 MPH. This ensures a seamless running experience whether you're walking, jogging, or sprinting. Additionally, the incline feature allows users to adjust the incline up to 12%, simulating hill training and enhancing workout intensity.

An impressive 10-inch Smart HD touchscreen display serves as the command center for your workout sessions. Users can access a variety of interactive workouts and features through the iFit membership. With an extensive library of on-demand classes led by professional trainers, you'll never run out of workout options. The iFit technology also tracks your progress, adjusts workouts based on your performance, and even allows for global workouts in stunning landscapes around the world.

Another notable feature is the cushioned running surface, which provides excellent shock absorption, reducing the impact on your joints compared to running outdoors on pavement. The treadmill's extra-long deck ensures ample space for users to run or walk comfortably.

The NTTL24080 is also equipped with Bluetooth connectivity, enabling users to sync their devices and listen to music or follow their workouts without cluttering the space with wires. Additionally, dual 2-inch speakers provide high-quality audio to keep you motivated throughout your exercise sessions.

In terms of aesthetics, the NordicTrack Treadmill features a sleek and modern design that blends seamlessly into any home gym environment. The overall build quality is sturdy yet stylish, ensuring it's as pleasing to the eye as it is functional.

In summary, the NordicTrack NTTL24080 is a comprehensive treadmill equipped with advanced technologies, safety features, and a design that promotes versatility and convenience. Whether you're a seasoned athlete or just getting started on your fitness journey, this treadmill can meet your goals and support your progress.