Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing 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.

NTL15007.0 specifications

The NordicTrack NTL15007.0 is a versatile and innovative piece of fitness equipment designed to provide an engaging workout experience. This treadmill is tailored for those seeking an effective cardiovascular workout, combining cutting-edge technology with user-friendly features.

One of the standout features of the NTL15007.0 is its advanced iFit integration. This technology offers users access to a vast library of on-demand workouts led by professional trainers. Users can explore various workout routines that mimic real-world terrains, allowing for a more immersive experience. The iFit technology also enables users to track their progress over time, set achievable fitness goals, and receive personalized coaching based on their performance metrics.

The treadmill boasts an impressive 10-inch smart touchscreen display, which not only enhances the visual appeal but also provides easy navigation through workout programs and iFit content. The bright and responsive screen ensures that users can quickly adjust settings, track their speed, distance, and calories burned during workouts.

Furthermore, the NTL15007.0 is equipped with a powerful motor designed for durability and performance. With a maximum speed of 12 miles per hour, users can engage in various training intensities, whether interval training or long-distance running. An incline feature that ranges from 0 to 12% simulates uphill paths, adding to the workout's effectiveness and variety.

To enhance user comfort, the NTL15007.0 features FlexSelect cushioning, which allows users to adjust the firmness of the treadmill deck. This cushioning system reduces impact on joints and provides a more comfortable running surface, making it suitable for both beginners and experienced runners.

The robust design of the NordicTrack NTL15007.0 ensures stability and safety during workouts. Additionally, the built-in speakers allow users to enjoy their favorite music or podcasts while exercising, creating a motivating atmosphere.

In summary, the NordicTrack NTL15007.0 is a well-rounded treadmill that combines innovative technology, versatile workout options, and user-centric features for a comprehensive fitness experience. With its combination of iFit integration, adjustable cushioning, and powerful performance capabilities, this treadmill is an excellent addition for anyone serious about their fitness journey. Whether you’re running, walking, or engaging in interval training, the NTL15007.0 caters to a wide range of fitness enthusiasts, helping them achieve their health goals effectively.