Exercise Intensity, Workout Guidelines

EXERCISE GUiDELiNES

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.

165 155 145 140 130 125 115 _

145 138 130 125 118 110 103 _)

125 I20 115 110 105 95 90

20 30 40 50 60 70 80

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-neverhold 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.

EXERClSE 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.

NTL14010.0 specifications

The NordicTrack NTL14010.0, also known as the Commercial 14.9 elliptical, is a cutting-edge fitness machine designed to provide a comprehensive workout experience while ensuring comfort and efficiency. This elliptical trainer is part of NordicTrack's commitment to delivering high-quality exercise equipment that caters to a wide range of fitness enthusiasts, from beginners to seasoned athletes.

One of the standout features of the NTL14010.0 is its 14-inch Smart HD touchscreen. This vibrant display not only showcases your workout metrics but also provides access to an extensive library of iFit workouts. iFit technology offers users interactive training sessions led by professional trainers, allowing for an immersive experience that can transport users to scenic locations around the world. The touchscreen is user-friendly, making navigation through various workout programs and settings effortless.

The NTL14010.0 incorporates adjustable SMR Silent Magnetic Resistance, allowing users to customize their workout intensity seamlessly. With 26 resistance levels, it caters to individuals at every fitness level, challenging users as they progress. Additionally, the machine features incline capabilities that can be adjusted up to 20 degrees to further diversify workout routines and target different muscle groups.

Ergonomics are a priority with this elliptical. The oversized, cushioned pedals provide comfort during extended workout sessions, reducing impact on the joints. The use of a 20-inch stride length ensures a natural motion that mimics walking or running while targeting the legs and glutes effectively. Another notable characteristic is the built-in sound system, which allows users to listen to their favorite music or follow along with online classes, enhancing the overall workout experience.

Durability is a key factor in the NTL14010.0's design, featuring a sturdy frame that supports a maximum user weight of 350 pounds. The easy-to-move design and built-in transport wheels also make it convenient to store when not in use.

Overall, the NordicTrack NTL14010.0 Commercial 14.9 elliptical trainer stands out for its combination of advanced technology, adjustable features, and thoughtful design, making it an ideal choice for anyone looking to enhance their fitness journey from the comfort of home. With its range of workout options and engaging capabilities, it promises to keep users motivated and supported as they pursue their fitness goals.