NordicTrack CMX500 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi-

cian. This is especially important for individu- als over the age of 35 or individuals with pre- existing health problems.

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

The following guidelines will help you to plan your ex- ercise program. Remember—these are general guide- lines only. For more detailed exercise information, ob- tain a reputable book or consult your physician.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning and aerobic exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers define your “train- ing zone.” The lower two numbers are recommended

heart rates for fat burning; the higher number is the recommended heart rate for aerobic exercise.

To measure your heart rate during exercise, use the pulse sensor. If your heart rate is too high or too low, adjust the speed and incline of the treadmill.

Fat Burning

 

 

To burn fat effectively, you must exercise at a relatively

 

low intensity level for a sustained period of time.

 

During the first few minutes of exercise, your body

 

uses easily accessible

carbohydrate calories

for en-

ergy. Only after the first few minutes does your body

begin to use stored fat calories for energy. If your goal is to burn fat, adjust the speed and incline of the tread-

mill until your heart rate is near the lowest number in your training zone.

For maximum fat burning, adjust the speed and incline of the treadmill until your heart rate is near the middle number in your training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand

on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the speed and incline of the treadmill until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A Warm-up—Start each workout with 5 to 10 minutes of stretching and light exercise. A proper warm-up in- creases your body temperature, heart rate and circula-

tion in preparation for exercise.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your pulse is in your training zone for 20 to 60 minutes. (During the first few weeks of your exercise program, do not keep your

pulse in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never

hold your breath.

A Cool-down—Finish each workout with 5 to 10 min- utes of stretching to cool down. This will increase the flexibility of your muscles and will help 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, you may com- plete up to five workouts each week if desired.

The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Serial Number Decal QUESTIONS?Model No. NMTL06902 Serial No Patent PendingTable of Contents Use the treadmill only as described in this manual Important PrecautionsNever move the walking belt while the power M 5 ft. or less in length. Do not use an extension cordNever insert or drop any object into any opening Before YOU Begin Using the treadmillLeft Side Extension Leg and thread the Handrail Bolt AssemblyAssembly requires two people Four turnsMake sure that the Extension Operation and Adjustment HOW to Plug in the Power CordTo reduce the possibility of electric shock Console DiagramFeatures of the Console See VideoHOW to Turn on the Power HOW to USE the Manual ModeCALS./FAT Cals Insert the key into the console HOW to USE Personal Trainer ProgramsNext speed and incline settings for the program To start the programHOW to Connect Your Portable Stereo HOW to Connect Your Portable CD PlayerVideocassettes Plug the adapter into the Line OUT jack on your stereo HOW to Connect Your Home StereoHOW to Connect Your Computer Audio 5mm Cable AdapterHOW to Connect Your VCR ProgramsConsole To the next settings of the CD or video programStart button or the Speed Follow your progress with the LED track Four displaysHOW to USE Programs Directly from OUR Internet Site Information MODE/DEMO Mode Should be blank If a d apHOW to Move the Treadmill HOW to Fold and Move the TreadmillHOW to Fold the Treadmill for Storage HOW to Lower the Treadmill for USETROUBLE-SHOOTING SolutionUnplug the Power Cord Problem The walking belt slows when walked onPower Cord If the walking belt has shifted to the leftWorkout Guidelines Conditioning GuidelinesExercise Intensity Exercise FrequencyDescription Qty KeyKey No. Qty. Description Ordering Replacement Parts Exploded NMTL06902