NordicTrack NTBE01700 user manual Cooling Down, Staying Motivated, Muscle Chart

Page 11

Make sure to rest for a short period of time after each set. The ideal resting periods are:

Rest three minutes after each set for a muscle build- ing workout.

Rest one minute after each set for a toning workout.

Rest 30 seconds after each set for a weight loss workout.

Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move slowly as you stretch and do not bounce. Ease into

each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is very effective for increasing flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. The chart on page 12 of this manual can be photocopied and used to schedule and record your workouts. List the date, the exercises performed, the weight plus the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month.

Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

MUSCLE CHART

Trapezius

 

 

Deltoid

Pectoralis

 

Major

 

 

 

Biceps

Rectus

Trapezius

 

Abdominus

 

 

Deltoid

 

Obliques

Brachioradials

Rhomboideus

 

 

Abductor

 

Triceps

 

 

Latissimus Dorsi

Hip Flexors

 

Spinae Erectors

 

 

Quadriceps

Gluteus

Brachioradials

Medius

Adductor

 

Gluteus

 

 

 

 

Maximus

Soleus

Abductors

Hamstring

Gastrocnemius

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Contents Customer HOT Line Model No. NTBE01700 Serial NoTable of Contents Important Precautions Before You Begin Part Identification Chart-Model No. NTBE01700 Make Things Easier for Yourself AssemblyPage Locknut the Seat Mounting Bracket must pivot easily Nylon Locknut the Seat Adjustment Bracket must pivot easilyWeight Tube Exercise Guidelines Staying Motivated Muscle ChartCooling Down Thursday Aerobic Exercise Date Exercise Weight Sets RepsDate Aerobic ExerciseAdjusting the PAD Tubes Adjusting the Weight BenchAdjusting the Backrest Adjusting the SeatQty Description Using Olympic Weights on the LEG LeverUsing the Curl PAD Part List-Model No. NTBE01700Exploded Drawing-Model No. NTBE01700 Icon Health & FITNESS, INC., 1500 S W., LOGAN, UT Ordering Replacement PartsLimited Warranty