NordicTrack 831.298800 user manual Benefits of Aerobic Exercise, Get FIT with the PowerTread

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BENEFITS OF AEROBIC EXERCISE

Effective weight loss and management

Added protection from heart disease

Increased strength and health of bones

Higher levels of energy for greater productivity during the day

Healthy stress relief from a pressure-packed day

Greater intellectual capacity and productivity

6 Get FIT with the PowerTread 1500.

Effective aerobic exercise has three major parts: frequency, intensity, and time. The acronym "FIT" may help you to remember these three parts:

“F” stands for the frequency of your workouts. F Three to five workouts per week are recom- mended. Exercise at least four times a week for weight loss.

“I” refers to the intensity of your workout. I Check your heart rate at least twice during

your aerobic exercise session: once during the session and once again at the end. Maintain a workout intensity level within your Target Heart Rate Zone. You can measure your heart rate using the method described below:

1.Lower your wrist below your heart level. This will make your heart rate stronger and easier to feel.

2.Using the

index and middle fingertips of your right hand, touch your left wrist, one- fourth inch from your wrist joint, at the base of your thumb.

3.Apply minimal pressure with both fingers—let the beat come to your fingers. If you can't find your pulse, use the opposite wrist and hand.

T

“T” is for the time or duration of your workout.

Beginning exercisers may wish to start with 5

 

to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key to the time factor is that you maintain your target heart rate for the duration of the workout period.

Remember to take it slowly. Fitness is a lifelong commitment. If you can't go the full 20 minutes from the start, which is common, try to exercise for five minutes at a time, a couple of times a day. Recent research indicates that several short workouts in one day can also provide fitness benefits. Gradually, your stamina will increase and it will become easier to exercise for longer periods of time.

7 Cool down after aerobic exercise.

Keep moving! It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated. This helps the blood flow from your extremities back to your heart. Keep your legs moving on the treadmill at a slower pace for at least five minutes following the aerobic phase.

Stretch again at the end of your exercise

8 session.

Stretching after exercise reduces muscle soreness. See step 5 on page 19.

9 Participate in strength training.

"Balanced fitness, including both strength training and aerobic exercise, can do more to ensure a happy life than just about anything else known to medical science today."

—Kenneth Cooper, M.D., M.P.H., founder of The Cooper Institute For Aerobic Research, Dallas, Texas.

A strength-training program increases your lean muscle mass. Lean muscle mass aids in burning body fat. With additional muscle mass and strength, you will receive the full benefits of an exercise program. You will also be less prone to injuries during the aerobic phase of your workout.

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Contents Questions? Model No Serial NoCustomer HOT Line SEARS, Roebuck and CO., Hoffman ESTATES, ILTable of Contents Important Precautions There is one decal Before You Begin Assembly Performant Lubetm Walking Belt HOW to Plug in the Power CordTreadmill Operation Diagram of the Console Features of the ConsoleHOW to USE the Manual Mode Plug in the power cordSelect the Manual mode Insert the key fully into the consoleWhen you are finished exercising, stop Speed displayINCLINE/DISTANCE display Walking belt and remove the keyHOW to USE the Incline Programs Page 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 Maintenance and Trouble-shooting Symptom the Power does not Turn onSymptom the Power Turns OFF During USE Symptom AN Error Code E1 or E6 Appears on the ConsoleSymptom the Walking Belt is OFF-CENTER When Walked on Symptom the Walking Belt Slows When Walked onSymptom the Displays of the Console do not Function Properly Top ViewConditioning Guidelines Factors in a Sensible DietExercise Steps Target Heart Rate ZonesStretch after your warm-up Weight Loss TipsWarm up before you begin Get FIT with the PowerTread Benefits of Aerobic ExerciseCool down after aerobic exercise Stretch again at the end of your exercise SessionWorkout Tips Workout ProgramsKey No. Qty Description Part List-Model NoR1298A Ordering Replacement Parts Exploded Drawing-Model No Exploded Drawing-Model No Limited Warranty