Exercise Guidelines, Exercise Intensity

EXERCISE GUIDELINES

WARNING:

•Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for individuals over the age of 35 or individuals with pre-existing health problems.

•The pulse sensor is not a medical device. Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in deter- mining heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember that 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, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning, maximum fat burn- ing, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age; the three numbers are your “training zone.” The lowest number is the recommended heart rate for fat burning; the middle number is the recommended heart rate for maximum fat burning; and the highest number is the heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. 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 num- ber or the middle number in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be “aerobic.” Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise pro- gram, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

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

NTM58020 specifications

The NordicTrack NTM58020, a premium exercise bike, presents an ideal solution for fitness enthusiasts seeking a robust and versatile workout experience. Renowned for its innovative design and advanced technology, the NTM58020 caters to a variety of fitness levels and goals, ensuring an engaging and effective training session.

One of the standout features of the NordicTrack NTM58020 is its adjustable resistance system. The bike incorporates a smooth magnetic resistance mechanism, allowing users to easily switch between 30 different resistance levels. This adaptability makes it suitable for both beginners and seasoned cyclists, enabling personalized workouts that can intensify as users progress.

The NTM58020 is equipped with a state-of-the-art 10-inch touchscreen display, which provides a vivid interface for tracking performance metrics. This smart console not only showcases key statistics such as speed, distance, time, and calories burned, but also allows access to a vast library of interactive workout programs. Users can explore guided sessions led by personal trainers, leading to an immersive experience right from the comfort of their homes.

Another impressive aspect of the NTM58020 is its iFit technology integration. This feature allows users to take advantage of live and on-demand workouts, simulating real-world biking routes. iFit coaches can adjust the bike's resistance in real-time based on the terrain, providing a dynamic and engaging workout. Moreover, the technology includes global workout options, enabling users to explore scenic routes across various locations.

The NordicTrack NTM58020 also boasts a comfortable ergonomic seat, which can be adjusted vertically and horizontally to accommodate different body types. Enhanced pedal design with toe straps ensures a secure fit during intense rides, adding to the overall safety and convenience of the machine.

Another notable characteristic is its foldable design, which is perfect for those with limited space. The bike can be easily folded and stored, making it a practical choice for home fitness enthusiasts. Additionally, built-in speakers and Bluetooth compatibility enhance the workout experience by allowing users to connect their devices and enjoy music or workout playlists.

In summary, the NordicTrack NTM58020 combines advanced technology, comfort, and adaptability, making it a top choice for maximizing home workout potential. Whether users aim to build endurance, lose weight, or simply maintain a healthy lifestyle, this exercise bike offers a comprehensive range of features to meet diverse fitness needs.