NordicTrack NTL12905.4 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING GUIDELINES

WARNING: Before beginning 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. For more detailed exercise informa- tion, obtain 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.

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.

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—After warming 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.

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Contents Call TOLL-FREE QUESTIONS?Model No. NTL12905.4 Serial No Table of Contents Important Precautions Page Before YOU Begin Extension Leg Bolts AssemblyMake sure that the power cord is unplugged Page Page Wire PRE-LUBRICATED Walking Belt Operation and AdjustmentHOW to Plug in the Power Cord Features of the Console HOW to Turn on the Power HOW to USE the Main MenuPress the Menu button View the OdometerHOW to USE the Manual Mode Change the incline of the treadmill as desired Measure your heart rate if desired Pulse sensor. Next, stand on the foot railsTurn on the fan if desired Whenkey. you are finished exercising, removePress the Start button to start the program HOW to USE a Preset ProgramSelect a preset program HOW to Create a Custom Program Select a Custom programHOW to USE a Custom Program Select a Heart Rate program HOW to USE a Heart Rate ProgramAdjust the maximum target heart rate setting if Desired Turn on the fan if desired HOW to Connect the Treadmill to USE Ifit Programs HOW to Connect Your MP3 Player or CD PlayerHOW to Connect Your Portable Stereo Audio CableHOW to Connect Your Home Stereo HOW to Connect Your ComputerHOW to Connect Your VCR HOW to USE AN Ifit MP3, CD, or Video ProgramSelect the iFIT mode Press the Play button on your MP3 player, CD Player, or VCRTurn on the fan if desired Return to the treadmill and stand on the foot HOW to USE AN Ifit Program Directly from OUR WEB SiteFollow the on-line instructions to start Program Optional Chest Pulse Sensor Information ModeHOW to Adjust the Cushioning System 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 Troubleshooting Problem The power turns off during useTop View Problem The walking belt slows when walked on Page Conditioning Guidelines Exercise IntensityWorkout Guidelines Exercise FrequencySuggested Stretches R0706A Qty DescriptionOrdering Replacement Parts Exploded DRAWING-Model No. NTL12905.4 R0706A Limited Warranty