NordicTrack NTTL15083 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 9 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 Customer HOT Line Questions?Model No. NTTL15083 Serial No Table of Contents Important Precautions There is one decal Before You Begin Assembly Tabs Heart Rate Monitor TROUBLE-SHOOTING How to Use the CardioTrackª Heart Rate MonitorHOW to PUT on the Heart Rate Monitor Console to display heart rate readings, the userHeart Rate Monitor Care and Maintenance Performant Lubetm Walking Belt HOW to Plug in the Power CordTreadmill Operation Features of the Console Enter your weight if desired HOW to USE the Manual ModePlug in the power cord Put on the Polar heart rate monitor if desiredCalories display Adjust the speed and incline of the treadmill as desiredFollow your progress with the six displays. Pulse display TIME/PACE displayIncline display DISTANCE/LAPS displayEnter your age HOW to USE the Heart Rate ProgramsInsert the key fully into the console Page Put on the CardioTrack heart rate monitor if desired HOW to USE the Incline ProgramsFollow your progress with the six displays Select one of the Incline programs+Ó button to start the program HOW to Create Custom Programs Select one of the Custom programsHOW to USE Custom Programs HOW to Select the Information Mode HOW to Adjust the Walking PlatformHOW to USE the Hand Weights HOW to Move the Treadmill How to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage 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 the Walking Belt Slows When Walked on Symptom the Heart Rate Monitor does not Function ProperlySymptom the Walking Belt is OFF-CENTER When Walked on Exercise Steps Conditioning GuidelinesFactors in a Sensible Diet Target Heart Rate ZonesStretch after your warm-up Weight Loss TipsWarm up before you begin 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. NTTL15083 Key No. Qty DescriptionOrdering Replacement Parts Exploded DrawingÑModel No. NTTL15083 103 101 112 113 114 115 102 105 Limited Warranty

NTTL15083 specifications

The NordicTrack NTTL15083 is a versatile and innovative piece of fitness equipment, designed to bring the gym experience right into your home. This machine stands out in the crowded market of treadmills by offering a comprehensive range of features and technologies tailored to enhance the overall workout experience.

One of the key features of the NTTL15083 is its 10-inch touchscreen display, which allows users to interact with the iFit app and choose from a variety of workouts. This app not only provides access to an extensive library of workouts led by professional trainers but also allows for interactive personal training sessions that simulate outdoor running experiences, tracking routes around the world.

Another highlight of the NordicTrack NTTL15083 is its powerful 3.5 CHP motor, which ensures a smooth and consistent performance, capable of handling various workout intensities. This motor is designed to support a maximum speed of 12 miles per hour, allowing users to easily adjust their pace whether they are walking, jogging, or running.

The treadmill also features a spacious running surface with dimensions of 20 inches by 60 inches, providing ample space for comfortable strides. Additionally, the FlexSelect cushioning system effectively absorbs impact, reducing the strain on joints to promote a safer running experience.

Incline training is made convenient with the NTTL15083’s adjustable incline feature, which can reach up to 15%. This allows for a more challenging workout that simulates hill running, boosting cardiovascular fitness and helping to increase calorie burn.

Moreover, the treadmill is designed with convenience in mind. It includes easy-to-reach controls for incline and speed adjustments, as well as built-in speakers with Bluetooth compatibility, enabling users to play their favorite music during workouts.

Lastly, its SpaceSaver design allows the treadmill to be easily folded when not in use, making it an ideal choice for users with limited space. The NordicTrack NTTL15083 is not only engineered for performance but also prioritizes user comfort and convenience, making it a strong contender for anyone looking to invest in a home treadmill.