NordicTrack NTEL05900 user manual Conditioning Guidelines

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CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program.

WARNING: Before beginning this or any exercise program, consult your physi- cian. This is especially important for persons over the age of 35 or persons with pre-exist- ing health problems.

The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

EXERCISE INTENSITY

Whether your goal is to burn fat or 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. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your “training zone.” You can find your training zone in the table below. Training zones are listed according to age and physical condition.

 

 

 

 

 

 

 

 

 

 

 

 

 

UNCONDITIONED

 

 

CONDITIONED

 

 

 

 

 

TRAINING ZONE

 

 

TRAINING ZONE

 

 

 

 

 

(BEATS/MIN)

 

 

(BEATS/MIN)

 

 

AGE

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

20

 

138-167

 

133-162

 

 

 

 

 

 

 

 

 

 

25

 

136-166

 

132-160

 

 

 

 

 

 

 

 

 

 

30

 

135-164

 

130-158

 

 

 

 

 

 

 

 

 

 

35

 

134-162

 

129-156

 

 

 

 

 

 

 

 

 

 

40

 

132-161

 

127-155

 

 

 

 

 

 

 

 

 

 

45

 

131-159

 

125-153

 

 

 

 

 

 

 

 

 

 

50

 

129-156

 

124-150

 

 

 

 

 

 

 

 

 

 

55

 

127-155

 

122-149

 

 

 

 

 

 

 

 

 

 

60

 

126-153

 

121-147

 

 

 

 

 

 

 

 

 

 

65

 

125-151

 

119-145

 

 

 

 

 

 

 

 

 

 

70

 

123-150

 

118-144

 

 

 

 

 

 

 

 

 

 

75

 

122-147

 

117-142

 

 

 

 

 

 

 

 

 

 

80

 

120-146

 

115-140

 

 

 

 

 

 

 

 

 

 

Burning Fat

To burn fat, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. 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 low end of 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 middle of your training zone.

HOW TO MEASURE YOUR HEART RATE

To measure your heart rate, see step 4 on page 10.

WORKOUT GUIDELINES

Each workout should include three important parts:

(1)a warm-up, (2) training zone exercise, and (3) a cool-down.

Warming up—Warming up prepares the body for exercise by increasing circulation, delivering more oxygen to the muscles, and raising the body tempera- ture. Begin each workout with 5 to 10 minutes of stretching and light exercise to warm up.

Training Zone Exercise—After warming up, increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes.

Cooling Down—Finish each workout with 5 to 10 minutes of stretching. Stretching after exercise devel- ops flexibility and helps prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan 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 exer- cise a regular and enjoyable part of your daily life.

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Contents QUESTIONS? Model No. NTEL05900 Serial No Number DecalCustomer HOT Line Table of Contents Important Precautions Before YOU Begin FrontBack Right SideAssembly Locknut the Incline Bracket must pivot easily Page Center the Arm Axle HOW to USE the Elliptical Crosstrainer Incline AdjustmentHOW to USE the Upper Body Arms HOW to Adjust the ResistanceBattery Installation HOW to Operate the ConsoleDescription of the Console Training zoneMaintenance and Troubleshooting Battery ReplacementLubricating the Incline Bracket Conditioning Guidelines Suggested Stretches Part LIST-Model No. NTEL05900 Qty DescriptionR1101A 2667 31 59 HOW to Order Replacement Parts Limited Warranty