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

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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