NordicTrack NTCCEX04901 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

Page 13

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 indivi

duals 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.

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Contents Serial Number Decal Model No. NTCCEX04901 Serial NoTo operate this product, call Important Precautions Table of ContentsYou use the recumbent cycle Before YOU BeginFront BackAssembly Marked are facing the springs MakeConsole Page Left Pedal Seat Rail Slot Identify the Left Pedal 69 there is an L onInto the Right Crank Arm not shown As possibleConsole 3. Lift the top of the Console To disconnect any wiresWith the four screws PinchedHOW to Adjust the Position of the Seat HOW to Adjust the Pedal StrapsConsole when you pedal Features of the ConsoleHOW to USE the Manual Mode Select one of the four Smart programs HOW to USE a Smart ProgramProvides During your workoutsPulse Sensor Troubleshooting Battery ReplacementNext, locate the Reed Switch 61. Turn the Left For optimal performance of the pulse sensor, keepExercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencySeat Rail Cover Oty Description Key No OtyR0303A Limited Warranty HOW to Order Replacement PartsPart No R0303A