Xercise, Factors in a Sensible Diet | NordicTrack CTK65020 instruction

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.

Consult your physician before beginning

1 any exercise program.

A medical examination or consultation with your physician is essential.

2 Establish personal fitness goals.

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

Pulse

160

140

120

100

Age

Health

Fitness

Advanced

Beginner,

Optimal train-

Sports, athletic

low-intensity +

ing, aerobic or

conditioning,

long duration =

cardiovascular

interval training

fat burning