Conditioning Guidelines, Exercise Steps

Conditioning Guidelines

FACTORS IN A SENSIBLE DIET

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

¥Eat at least five servings of fruits and vegetables each day.

¥Cut back on red meat consumption; eat lean meat, white meat, and fish.

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

¥Eat regular meals or mini-meals. Control your portion sizeÑdon'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 a day.

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.

2Establish personal fitness goals.

Set attainable, realistic goals. Reward yourself when you meet those goals. Remember, your goals should act as a guide for your workout program.

3Determine 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 MHRÑonly 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 levelÑ 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 workout 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

25 30 35 40 45 50 55 60 65 70

Age

Health	Fitness	Advanced

Beginner,
	Optimal train-
	Optimal train-	Sports, athletic
low-intensity +	ing, aerobic or	conditioning,
long duration =	cardiovascular	interval training
fat burning

1500 specifications

The NordicTrack 1500 is a highly acclaimed treadmill designed to meet the needs of fitness enthusiasts of all levels. It combines advanced technology with robust features, making it a standout choice for home workouts.

One of the defining characteristics of the NordicTrack 1500 is its powerful 3.0 CHP motor, which provides smooth and consistent operation. This engine ensures that users can run or walk at any pace without worrying about performance glitches. Additionally, it supports high speeds of up to 12 mph, catering to both casual walkers and serious runners alike.

The treadmill boasts a generous 20-inch wide and 60-inch long running surface, giving users ample room to exercise comfortably. The FlexSelect cushioning system is another remarkable feature, allowing users to choose between a soft, cushioned feel or a firmer surface that mimics outdoor running conditions. This flexibility promotes joint health during workouts, making it easier on the knees and back.

In terms of technology, the NordicTrack 1500 is equipped with a 10-inch touchscreen display, offering intuitive navigation and ease of use. This vibrant display allows users to track their performance metrics, including speed, time, distance, calories burned, and incline. Speaking of incline, the treadmill includes a powerful automatic incline feature, which adjusts from 0% to 12%, enabling users to simulate outdoor running conditions and add intensity to their workouts.

The NordicTrack 1500 also comes with a subscription to iFit, a revolutionary fitness platform that offers an extensive library of workouts led by professional trainers. Users can take part in guided runs on scenic routes around the globe, participate in interval training sessions, or receive personalized workout plans tailored to their fitness levels. The treadmill features built-in Bluetooth speakers, allowing users to connect their devices for an immersive workout experience with music or coaching audio.

Additional features of the NordicTrack 1500 include integrated heart rate monitors, a convenient tablet holder, and spaces for water bottles, making it a well-thought-out piece of fitness equipment. With its powerful performance, extensive features, and cutting-edge technology, the NordicTrack 1500 stands out as an excellent investment for those seeking to enhance their fitness journey from the comfort of their home. Whether for casual exercise or serious training, this treadmill delivers exceptional value and functionality.