Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over age 35 or persons with pre-existing health problems.

The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determin- ing heart rate trends in general.

These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper inten- sity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the near- est ten years). The three numbers listed above your age define your "training zone." The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer- cise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretch- ing and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.

Training Zone Exercise—Exercise for 20 to 30 min- utes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise—never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of stretch- ing. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

29836.1 specifications

The NordicTrack 29836.1 is a renowned piece of fitness equipment that has become a favorite among home exercise enthusiasts. This treadmill integrates innovative technologies and features aimed at enhancing the workout experience, making it an attractive addition to any fitness routine.

One of the standout characteristics of the NordicTrack 29836.1 is its robust design, which supports users of all fitness levels. With a powerful motor delivering impressive performance, users can enjoy smooth operation even at higher speeds. The treadmill also boasts a spacious running surface, providing ample room for comfortable strides while accommodating various workout styles, from brisk walking to intense running sessions.

Incorporating advanced technology, the NordicTrack 29836.1 features iFit compatibility. This revolutionary training platform allows users to access a vast library of workouts designed by personal trainers. The iFit program includes live and on-demand classes set in stunning locations worldwide, creating an immersive experience. Users can also track their progress with interactive tools, helping them stay motivated and achieve their fitness goals.

The treadmill's adjustable incline feature enhances workout intensity. With the ability to incline at varying angles, users can target different muscle groups and elevate their training regimen. This adaptability not only brings variety to workouts but also simulates outdoor running conditions.

To ensure user comfort, the NordicTrack 29836.1 incorporates a cushioned deck that reduces impact on joints, making it suitable for those concerned with joint stress. The treadmill also includes a built-in sound system and Bluetooth compatibility, allowing users to enjoy their favorite music or podcasts while exercising.

Additionally, sturdy handrails are provided for added support during workouts, as well as quick-access buttons for speed and incline adjustments. This thoughtful design helps users maintain their focus on their workout without unnecessary distractions.

In conclusion, the NordicTrack 29836.1 treadmill combines advanced technology, thoughtful design, and a host of features to create a premium fitness solution for home use. Its robust motor, spacious running surface, and innovative iFit compatibility, along with comfort-focused elements, make it a highly desirable option for anyone looking to elevate their fitness journey.