NordicTrack 831.29881 user manual Head Ratelntensity

_;;:;x::::;:h ::;r;_::J :::;_;:::;_ :; _d:;; : ;:;b _ x;;_ ;:::_ ::_::;_;::;@: ; : :::::;T;_:;:;:i_:;;:_i:::i ii:i i:i:!:_:_ii.!i:_:!:;:__:i:_:i:__ _:_.B_: :3:J_;]_:x:'._:i:i_+_

The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improving your fitness level and endurance.

Take it slowly. Set mini-goals for yourself. You may want to begin your fitness routine with three or four short, 5- or 10-minute workouts in a day.

Move on to the Fitness Level only when you feel ready

and your heart rate has moved below your target heart rate zone.

The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.) At this level you should strive to achieve your fitness goals.

Set realistic short- and long-term goals for yourself, Frequently re-evaluate your fitness goals and reward yourself as you are successful.

Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone.

Work out at the Advanced level once you have reached your desired fitness goals, it is intended to be a mainte-

nance program and should continue on a regular, long- term basis.

You may wish to add Interval Trainingto your mainte- nance program as wee Interval training will add variety to your workout routine and further condition your cardiovascular system. Interval training has been shown to promote higher levels of aerobic conditioning. It consists of spurts of high-intensity activity followed by active rest periods of exercise at a lower intensity.

For example, a one-minute spurt of high-resistance, fast exercise* is followed by a two- to three-minute active rest period of low-resistance, slow exercise. The duration of these periods should be based more on how you feel rather than time. A sequence such as this

should be repeated 5 to 20 times during your workout session.

*Estimated maximum heart rate (MHR) = 220 - your age.