Exercise Guidelines

THE FOUR BASIC TYPES OF WORKOUTS

Muscle Building

To increase the size and strength of your muscles, push them to a high percentage of their maximum capacity. Your muscles will adapt and grow as you pro- gressively increase the intensity of your exercise. You can adjust the intensity level of an individual exercise in two ways:

•by changing the amount of weight used

•by changing the number of repetitions or sets per- formed. (A “repetition” is one complete cycle of an exercise, such as one sit-up. A “set” is a series of repetitions.)

The proper amount of weight for each exercise depends upon the individual user. You must gauge your limits and select the amount of weight that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of weight.

Toning

You can tone your muscles by pushing them to a mod- erate percentage of their capacity. Select a moderate amount of weight and increase the number of repeti- tions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by complet- ing more sets rather than by using high amounts of weight.

Weight Loss

To lose weight, use a low amount of weight and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets.

Cross Training

Cross training is an efficient way to get a complete and well-balanced fitness program. An example of a bal- anced program is:

•Plan strength training workouts on Monday, Wednesday, and Friday.

•Plan 20 to 30 minutes of aerobic exercise, such as running on a treadmill or riding on an exercise cycle or an elliptical exerciser, on Tuesday and Thursday.

•Rest from both strength training and aerobic exercise for at least one full day each week to give your body time to regenerate.

The combination of strength training and aerobic exer- cise will reshape and strengthen your body, plus devel- op your heart and lungs.

PERSONALIZING YOUR EXERCISE PROGRAM

Determining the exact length of time for each workout, as well as the number of repetitions or sets completed, is an individual matter. It is important to avoid overdo- ing it during the first few months of your exercise pro- gram. You should progress at your own pace and be sensitive to your body’s signals. If you experience pain or dizziness at any time while exercising, stop immedi- ately and begin cooling down. Find out what is wrong before continuing. Remember that adequate rest and a proper diet are important factors in any exercise pro- gram.

WARMING UP

Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up. Warming up prepares your body for more strenuous exercise by increasing circulation, raising your body temperature and deliver- ing more oxygen to your muscles.

WORKING OUT

Each workout should include 6 to 10 different exercis- es. Select exercises for every major muscle group, emphasizing areas that you want to develop most. To give balance and variety to your workouts, vary the exercises from session to session.

Schedule your workouts for the time of day when your energy level is the highest. Each workout should be followed by at least one day of rest. Once you find the schedule that is right for you, stick with it.

EXERCISE FORM

Maintaining proper form is an essential part of an effective exercise program. This requires moving through the full range of motion for each exercise, and moving only the appropriate parts of the body. Exercising in an uncontrolled manner will leave you feeling exhausted. On the exercise guide accompany- ing this manual you will find photographs showing the correct form for several exercises, and a list of the muscles affected. See the muscle chart on the next page to find the names of the muscles.

The repetitions in each set should be performed smoothly and without pausing. The exertion stage of each repetition should last about half as long as the return stage. Proper breathing is important. Exhale during the exertion stage of each repetition and inhale during the return stroke. Never hold your breath.

NTPRSY3415.0 specifications

The NordicTrack NTPRSY3415.0 is designed for fitness enthusiasts who are serious about enhancing their cardio workouts. This exceptional piece of equipment combines innovative technology with high-quality construction, making it a popular choice for home gyms.

One of the standout features of the NTPRSY3415.0 is its impressive incline range. Users can adjust the incline to simulate various terrains, providing a more dynamic and challenging workout. This capability not only helps in burning more calories but also engages different muscle groups, making workouts more effective.

The treadmill is equipped with a powerful motor that ensures smooth and quiet operation. This means you can enjoy your workout without disturbances, whether you’re watching your favorite shows or listening to music. Additionally, the spacious running surface is designed to accommodate users of various heights and stride lengths, contributing to a comfortable workout experience.

NordicTrack has integrated cutting-edge technology into the NTPRSY3415.0, featuring a large touch screen display that allows users to easily navigate through workout programs and track their progress. With a variety of pre-set workout routines, users can choose from programs that target specific fitness goals, from weight loss to endurance training.

For added convenience, the treadmill includes Bluetooth connectivity, enabling users to sync their devices and access fitness apps. This feature allows for real-time tracking of workouts and progress, further motivating users to stay on track with their health and fitness goals.

The NTPRSY3415.0 also emphasizes comfort during workouts. With cushioned responsive running technology, it absorbs impact and reduces stress on joints, making it suitable for both beginners and seasoned athletes. This technology significantly lowers the risk of injury, allowing users to focus on their performance.

In terms of durability, the NordicTrack NTPRSY3415.0 is built to last. Its robust frame structure offers stability, while the high-quality materials contribute to its longevity. Moreover, it comes with a warranty that reflects the brand's commitment to providing a reliable fitness solution.

Overall, the NordicTrack NTPRSY3415.0 stands out with its combination of advanced features, user-friendly technology, and durable construction. Whether you’re aiming to shed pounds or improve your cardiovascular health, this treadmill provides the tools necessary to achieve your fitness aspirations from the comfort of your home.