NordicTrack 831.283530 user manual Conditioning Guidelines, Exercise Intensity, Workout Guidelines

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CONDITIONING GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for persons over the age of 35 or persons 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 determin- ing 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 burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age on the bottom line 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 lower two numbers are recommended

heart rates for fat burning; the highest number is the recommended 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 in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber 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 exer- cise 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 as you exercise.

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

program, 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, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

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Contents Model No Serial No QUESTIONS?Serial Number Decal Customer HOT LineTable of Contents Important Precautions Wear appropriate exercise clothing whenDecal shown below has been placed on Back Before YOU BeginAssembly WrenchPliers Tubes on the Frame Align the indicated tubes on the Incline Frame 5 withAre on top GreaseInto the bracket. Make sure that the Wire Harnesses Console Then, reattach the Battery CoverMake sure Wire Harnesses 51, 85 do not Drawing. Insert four batteries into the ConsoleDirection shown by the arrows HOW to USE the Upper Body Arms HOW to Adjust the Incline FrameHOW to Adjust the Pedals Exercising on the Elliptical CrosstrainerConsole Diagram Features of the Console Addition, you can connect the elliptical crosstrainerTo your VCR Videocassettes are Refer to the drawing on Console DescriptionWill represent a target pace. During the program Refer toHOW to USE the Manual Mode Select one of the four preset programs HOW to USE a Preset ProgramBatteries Start the programSelect one of the two heart rate programs HOW to USE a Heart Rate ProgramEnter your age Hold the handgrip pulse sensorPages 15 to 17 for connecting instructions HOW to Connect Your CD PLAYER, VCR Or ComputerHOW to Connect Your Portable CD Player Followmodes. your progress with the feedbackHOW to Connect Your Home Stereo HOW to Connect Your Portable StereoHOW to Connect Your VCR HOW to Connect Your ComputerAdapter Wire removed from Phones jack, see instruction BCD PLAYER, VCR, or Computer on Programs4PressVCR. the play button on your CD player or Follow your progress with the feedback modesDown will begin HOW to USE Programs Directly from OUR WEB SiteExercising To on page 13. However, an eleHOW to USE the Information Mode Battery ReplacementHOW to Level the Elliptical Crosstrainer Exercise Intensity Conditioning GuidelinesWorkout Guidelines Exercise FrequencyDescription Key No. Qty DescriptionSnap Ring M6 x 38mm Bolt2717 Limited Warranty HOW to Order Replacement PartsModel Number of the product Name of the product NordicTrack Part No R0103A