NordicTrack 831.29882 user manual Get FIT with the PowerTread, Cool down after aerobic exercise

Page 28

Get FIT with the PowerTread 2000.

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.

 

Three to five workouts per week are recom-

mended. Exercise at least four times a week for weight loss.

"1" refers to the intensity of your workout. 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 heart rate monitor. An alternate method is 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'tfind your pulse, use the opposite wrist and hand.

[]'q-" 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'tgo 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.

B 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 session.

Stretching after exercise reduces muscle soreness. See step 5 on page 27.

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. Lear) 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 Model No Serial No Customer HOT LineMon.-Fri., 6 a.m.-6 p.m. MST SEARS, Roebuck and CO., Hoffman ESTATES, ILTable of Contents Important Precautions DurirExce F Ressed voltage rating treadmill TreadmillKeephandsand Feetaway Fromthis Areawhilethe Weights Before You BeginAssembly HolePage HOW to PUT on the Heart Rate Monitor How to Use the CardioTrack TM Heart Rate MonitorHeart Rate Monitor TROUBLE-SHOOTING Heart Rate Monitor Care and Maintenance Cover and turn the cover open position. RemoveHOW to Plug in the Power Cord Operation and AdjustmentPerformant Lube TM Walking Belt Features of the Console OooooPlug in the power cord Select the Manual modeEnter your weight if desired Insert the key fully into the consoleSpeed display Incline display DISTANCE/LAPS displayDISTANCE/LAPS Selected, go to step Select a heart rate setting IntervalIf the Hill or Interval Program Is seected, go Program isInterval Marathon AER Obic Cross TrainingSelect one of the Incline programs LED Manual Select one of the Custom programsTo select one Program,presstheSTART/ENTERbuttonorthe PeriodHOW to Adjust the Walking Platform HOW to Select the Information ModeHOW to USE the Hand Weights How to Fold and Move the Treadmill HOW to Fold the Treadmill for StorageHOW to Move the Treadmill FrameHOW to Lower the Treadmill for USE Latch StorageSymptom the Power does not Turn on Maintenance and Trouble-shootingSymptom the Power Turns OFF During USE Symptom the Walking Belt is OFF-CENTER When Walked on Symptom the Heart Rate Monitor does not Function ProperlySymptom the Walking ,BELT Slows When Walked on Determine your target heart rate Target Heart Rate ZonesWarm up before you begin Stretch after your warm-upGet FIT with the PowerTread Cool down after aerobic exerciseStretch again at the end of your exercise session Participate in strength trainingHeart Key/Clip QtyEndcap Plate Ordering Replacement Parts Qty DescriptionExploded Drawing--Model Exploded Drawing--Model No Limited Warranty

831.29882 specifications

The NordicTrack 831.29882 is a remarkable piece of fitness equipment that blends innovation with user-friendly design, catering to fitness enthusiasts of all levels. This versatile machine is primarily recognized as a treadmill, providing users with a platform to achieve their fitness goals comfortably and effectively.

One of the standout features of the NordicTrack 831.29882 is its robust construction. Built with durability in mind, it supports a maximum weight limit, ensuring stability during high-intensity workouts. The treadmill boasts a spacious running surface, allowing users to enjoy a natural stride while minimizing the risk of injury. The cushioned deck absorbs impact, reducing stress on joints, which is essential for those who may be prone to discomfort during strenuous exercise.

In terms of technology, the NordicTrack 831.29882 is equipped with a user-friendly console that displays essential workout metrics, including time, distance, speed, and calories burned. The large LCD screen allows for easy readability, enabling users to monitor their performance without disrupting their workout flow. Additionally, integrated speakers and Bluetooth capabilities enhance the overall experience, allowing users to connect their devices and enjoy their favorite playlists or audio workouts.

Another significant aspect of the NordicTrack 831.29882 is its variety of workout programs. The machine comes pre-loaded with multiple workout options tailored to different fitness levels and goals, whether users are interested in weight loss, building stamina, or improving cardiovascular health. These diverse programs not only mitigate workout monotony but also keep users motivated by providing structured routines to follow.

Incline settings are also a feature worth noting. The NordicTrack 831.29882 allows users to adjust the incline, effectively simulating hill workouts. This feature increases workout intensity and engages additional muscle groups, enhancing calorie burn and overall fitness results.

Moreover, the treadmill's foldable design is a welcome convenience for those with limited space. When not in use, it can be easily stored away, making it an excellent option for individuals living in apartments or smaller homes.

Overall, the NordicTrack 831.29882 combines quality construction, advanced technology, and user-centered design, making it a powerful ally in anyone's fitness journey. Whether a beginner or an experienced athlete, users can benefit from its unique features to achieve their health and fitness aspirations effectively.
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