NordicTrack NTL07707.1 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is in- tended only as an exercise aid in determining heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exer- cise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic ex- ercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise–never hold your breath.

Cooling down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise 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 of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Model No. NTL07707.1 Serial No QUESTIONS?Call TOLL-FREE Table of Contents Important Precautions Page Before YOU Begin Assembly See the inset drawing. Tie the long tie Make sure that the power cord is unpluggedFully tighten the Bolts yet Be careful not to pinch the Upright WireNot fully fold the Frame yet Nut the Wheel must turn freely. DiscardNot to pinch the wires Connectors should slide together easilyPage Page HOW to Plug in the Power Cord Operation and AdjustmentPRE-LUBRICATED Walking Belt Features of the Console Console DiagramHOW to USE the Manual Mode HOW to Turn on the PowerSelect the manual mode Insert the key into the consoleChange the incline of the treadmill as desired Turn on the fan if desired Measure your heart rate if desiredSelect one of the preset workouts HOW to USE a Preset WorkoutMonitor your progress with the display Insert an iFIT card and select a workout HOW to USE AN Ifit CardInformation Mode HOW to USE the Stereo Sound SystemHOW to Adjust the Cushioning System HOW to Fold the Treadmill for Storage HOW to Fold and Move the TreadmillHOW to Move the Treadmill HOW to Lower the Treadmill for USE Problem The power turns off during use TroubleshootingProblem The walking belt slows when walked on Page Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyKey No. Qty Description R1207AQty Exploded Drawing A-Model No. NTL07707.1 Exploded Drawing B-Model No. NTL07707.1 Exploded Drawing C-Model No. NTL07707.1 Exploded Drawing D-Model No. NTL07707.1 Limited Warranty Ordering Replacement PartsIcon Health & FITNESS, INC., 1500 S W., LOGAN, UT
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