NordicTrack NTTL11994 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

Page 28

CONDITIONING GUIDELINES

A=WARNIN G: Beforebeginning this

or any exercise program, consult your physi- cian, This is especially important for individu- als over the age of 35 or individuals with pre- existing health problems,

The pulse sensor is not a medical device, Various factors, including your movement, may affect the accuracy of heart rate readings, The sensor is intended only as an exercise aid in determining heart rate trends in general,

The following guidelines will help you to plan your ex- ercise program. Remember--these are general guide- lines only. For more detailed exercise information, ob- tain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning and aerobic exercise.

HEART

RATE

TRAINING

ZONES

 

 

 

 

 

AEROBIC

 

 

165

!55

145

140

130

125

115

MAX

FAT

BURN

 

145

I38

130

125

118

110

103

FAT

BURN

 

 

125

120

115

110

105

95

90

 

 

 

Age

20

30

40

50

60

70

80

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your "train- ing zone." The lower two numbers are recommended heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the pulse sensor on the console. If your heart rate is too

high or too low, adjust the speed and incline of the treadmill.

Fat Burning

To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body

uses easily accessible carbohydrate calories for en- ergy. Only after the first few minutes does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the tread- mill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up--Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula- tion in preparation for exercise.

Training Zone Exercise--Afterwarming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise--never hold your breath.

A Cool-down--Finish each workout with 5 to 10 min-

utes of stretching to cool down. This will increase the flexibility of your muscles and will help prevent post-ex- ercise problems.

Exercise Frequency

To maintain or improve your condition, complete three workouts each week, with at least one day of rest be- tween workouts. After a few months, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise a regular and enjoyable part of your everyday life.

28

Image 28
Contents QUESTIONS? Serial NoCustomer HOT Line New products, prizes Fitness tips, and much moreTable of Contents Important Precautions WhenusingiFIT.comCDsandvideos,an Left Side Before YOU BeginRight Side Assembly Your own phillips screwdriver Wire cuttersInserttwoHandrailBolts78withHandrailWashers Not tighten the Bolts yetOperation Adjustment Performant Lube TM Walking BeltResult in an increased risk of electric shock Product is properly grounded, Do not modifyFeatures of the Console Use of an optional chest pulse sensor seePlug in the power cord KlMove the on/off switch to the on positionEnter your weight Attach the clip to the waistband of your clothesHOW to USE the Manual Mode HOW to USE Preset Programs FISelect one of the five preset programsMeasure your heart rate, if desired Storage position or the treadmill will beFollow your progress with the displays When the program has ended, remove the keyEasure your heart rate, if desired Desired speed and incline settings Select one of the customPrograms Ress StartHOW to USE Custom Programs HOW to USE the Fitness Test Program Put on the chest pulse sensorSelect the fitness test program Enter your ageHOW to USE the PULSE.DRIVEN Program LPut on the chest pulse sensorTing for the first HOW to Connect Your Portable CD Player HOW to Connect Your Portable StereoHOW to Connect Your Computer HOW to Connect Your Home StereoRCA HOW to Connect Your VCR HOW to USE IFIT,COM CD and Video ProgramsL1Insert the key fully into the console Ress the Play button on your CD player or VCRHen the program is completed, remove the key Follow the on-line instructions to start the program HOW Touse Programs Directly from OUR Internet SiteOllow your progress with the LED track and the displays Information MODE/DEMO Mode Optional Chest Pulse SensorOptional chest pulse sensor Call toll-free 825-2588HOW to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill HOW to Lower the Treadmill for USETROUBLE-SHOOTING Problem The power turns off during useProblem Solution PROBLEMThe walking belt slows when walked onWalking belt is off-center Exercise Intensity Conditioning GuidelinesWorkout Guidelines Quadriceps Stretch Hamstring StretchInner Thigh Stretch Part LISTmModel No. NTTL11994 R0101A Key No. Qty DescriptionManual \\ r Limited Warranty
Related manuals
Manual 33 pages 55.06 Kb