NordicTrack NTCCM58020 user manual Exercise Guidelines, Exercise Intensity, Workout Guidelines

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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 withpre-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 Customer HOT Line QUESTIONS?Model No. NTCCM58020 Serial No Important Precautions Table of ContentsFront Before YOU BeginBack Left SideAssembly Page Damage the Wires as you insert the Button Bolts Handgrip Pulse Wire 70 or the Pulse ExtensionBe careful To avoid Pinching Wires During this step Console Screws 57. Make sure that the wires areInstalling the Receiver for the Optional Chest Pulse Sensor Features of the Console HOW to Exercise on the Stepper HOW to Operate the StepperBegin stepping and change the stepping Speed as desired HOW to USE the Manual ModeLeft display Right displayTurn on the fan if desired HOW to USE Preset Workout Programs HOW to Connect Your Portable Stereo HOW to Connect Your Home Stereo HOW to Connect Your Computer Press the play button Begin stepping to activate the console. See on HOW to USE Programs Directly from OUR WEB SiteFollow the on-line instructions to start Program Return to the stepper and begin steppingHOW to Level the Stepper Troubleshooting and MaintenanceHOW to Adjust the Reed Switch Exercise Intensity Exercise GuidelinesWorkout Guidelines Exercise FrequencyQty Description Part LIST-Model No. NTCCM5802036 88 35 2318 Limited Warranty HOW to Order Replacement Parts