NordicTrack 9600 user manual Xercise, Guidelines, Factors in a Sensible Diet, Exercise Steps

Page 36

E XERCISE

GUIDELINES

FACTORS IN A SENSIBLE DIET

Choose high-fiber, low-fat, and low-sugar foods: fruits, vegetables, and whole grains.

Eat at least five servings of fruits and vegetables daily.

Reduce red meat consumption; eat lean meat, white meat, and fish.

Choose healthful snacks; bring healthful foods with you to work or in the car.

Eat regular meals or mini-meals. Control your portion size—don't binge or overeat. Eat slowly.

Reduce fast food and pre-packaged meals.

Pay attention to fat content and calories.

Limit alcoholic beverages and caffeine.

Drink at least eight to ten glasses of water daily.

EXERCISE STEPS

The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack. The actual exercise you perform is only a part of a safe and effective training program. There are many other aspects to developing a life-long commitment to physical fitness.

1

Consult your physician before beginning

any exercise program.

 

 

A medical examination or consultation with your

 

physician is essential.

 

Establish personal fitness goals.

2

 

Set attainable, realistic goals. Reward yourself

 

when you meet your goals. Remember, your

 

goals should act as a guide for your workout

 

program.

3

Determine your target heart rate.

 

 

 

Your

target heart rate

(THR), is the rate at which

 

you would like your heart to work during aerobic

 

 

 

exercise. It is expressed as a percentage of your

 

 

 

maximum heart rate

(MHR). MHR is the maximum

 

 

number of times that your heart can pump during

 

 

 

one minute. To determine your approximate MHR,

 

 

 

subtract your age (in years) from 220. This is only

 

 

an estimation of your MHR—only clinical stress

 

 

 

testing can provide an actual MHR reading.

 

 

 

Once you have determined your MHR, you can

 

 

 

establish your target heart rate zone. Beginning

 

 

 

exercisers may wish to start at 60 to 70 percent of

 

 

their MHR. This level is called the

Health

level.

 

Exercise at 70 to 85 percent of your MHR for the

 

 

 

optimal training, aerobic, or cardiovascular level—

 

 

the

Fitness level. Advanced exercisers, or those

 

 

wishing to do sports, athletic conditioning, or inter-

 

 

val training workouts should exercise at 80 to 85

 

 

 

percent of the MHR for short periods of time. The

 

 

 

chart below shows Target Heart Rate Zones for

 

 

 

Health, Fitness, and Advanced exercisers.

 

 

Be sure to check your heart rate at least twice during an aerobic conditioning session. First, check your heart rate five minutes into your work- out to be sure that you are at the proper intensity. Then, check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time.

TARGET HEART RATE ZONES

200

180

160

Pulse 140 120

100

80

25

30

35

40

45

50

55

60

65

70

 

 

 

 

 

 

 

 

 

 

Age

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Health

 

 

 

 

 

Fitness

 

Advanced

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Beginner,

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Optimal train-

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Sports, athletic

 

low-intensity +

 

 

 

 

 

ing, aerobic or

 

 

 

 

 

conditioning,

 

 

long duration =

 

 

 

 

 

cardiovascular

 

 

 

 

 

interval training

 

 

fat burning

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Contents Model No Serial No Serial Number DecalHow to Connect your CD Player to the Treadmill Six-month Preventive Maintenance RecordOntents SectionPage Use the treadmill only as described in this manual Keep the treadmill indoors, away from moisTreadmill on Wear appropriate exercise clothes whenNever insert or drop any object into any opening Disconnect power Arning EcalUnderside Console Before servicingUsing the NordicTrack 9600 treadmill EforeReadmill Frame not shown Upright Bolts 96 as shownUpright Bolts Firmly tighten the eight Handrail BoltsOW to OVE Before moving the treadmill, make sure thatMill, depending on how far the treadmill will be moved Handrails LiftHOW to Connect a Catv Cable OW to OnnectImproper connection TV consoleHOW to Connect Your Portable CD Player OW to C Onnect YourHead Audio Cable Phones OW to Pgrade Your OnsoleFeatures of the Console AsicGetting Started HOW to USE the Manual Mode Select the manual modeTo start the walking belt Follow your progress with the matrix Main displayPulse/% Max EstimatedStand Avoid Moving your HandsHOW to USE Preset Programs Select one of the six preset programsSpeed settings may move downward so that only To start the programRestart the program, press the Start MentMeasure your heart rate if desired Whenkey.the program is completed, removeHOW to USE PULSE-DRIVEN Programs Enter a target heart rate settingChest pulse sensor During pulse-drivenHOW to USE the Fitness Test Program Cally increase Rent four-minute level is completedIs completed, Fitness test program will conTo the next settings of the CD program For speed And/or incline changes. In someHOW to USE the Maintenance Mode Hold down the Enter AGE/WT buttonPress the Enter AGE/WT button to view Press the Enter AGE/WT button againButton until the words Safety KEY Disabled appear Enable or disable the TVIf you are using a cable TV connection, press the + Program TV channelsTo exit the maintenance mode HOW to Reset the Lube ReminderAdding channels That adjust the speed and incline Treadmill to OrkoutFlat Screen Television Matrix Main Display Signed by certified personal trainers.To order iFIT.comHOW to USE the Workout TV Console Adjust the volumeJack Page Weekly Maintenance Monthly MaintenanceReventive Turning the Walking Platform Remove the key and unplugReplacing the Walking Platform Walking Platform Turned/Replaced Walking Belt Replaced May be damagedIX-MONTH Symptom the Power does not Turn on Symptom the Power Turns OFF During USERoubleshooting Symptom the Walking Belt is OFF-CENTER Symptom the Words Lubricate Deck Appear in the Main DisplayXercise GuidelinesFactors in a Sensible Diet Exercise StepsWeight Loss Tips Warm up before you beginStretch after your warm-up Toe Touch StretchBenefits of Aerobic Exercise Get fit with NordicTrackCool down after aerobic exercise Stretch again at the end of your exercise SessionWorkout Tips Workout ProgramsART IST Qty DescriptionXploded 107 125 118124 122 114 100 117 101 102 111 109 106 120 119 113 120R0502A 115 110 116 OW to Rder ArtsOn pages 39 to