NordicTrack NTEL7906.1 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 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 lower two numbers are recommended heart rates for fat burning; the highest number is the recommend- ed 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. Note: During the first few weeks of your exer- cise 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. NTEL7906.1 Serial No QUESTIONS?Table of Contents Important Precautions Right Side Before YOU BeginFront RearAssembly Page See the inset drawing. Lift the Pedal Arm WayAttach the Right Upper Body Arm 23 Same way Frame 1 be careful not to damage the WireWire Harnesses 64, 65 during This step Be careful notRepeat this step with the Right Link Arm Attach the Right Link Arm 31 in the same way HOW to Fold and Unfold the Elliptical Exerciser HOW to USE the Elliptical ExerciserHOW to Plug in the Power Cord HOW to Exercise on the Elliptical Exerciser HOW to Move the Elliptical ExerciserConsole Diagram Features of the Console Follow your progress with the display HOW to USE the Manual ModeSelect the manual mode Turn on the fan if desired Begin pedaling to start the program HOW to USE a Preset ProgramSelect a preset program Turn on the consoleTurn on the console. See on Select a custom program HOW to Create a Custom ProgramMeasure your heart rate if desired Change the program if desired HOW to USE a Custom ProgramTurn on the console. See on Select a heart rate program HOW to USE a Heart Rate ProgramEnter a target heart rate setting Turn on the fan if desired HOW to USE the Stereo Sound System HOW to USE AN Ifit ProgramHOW to Adjust the Belt Maintenance and TroubleshootingHOW to Eliminate Rubbing of the Discs Exercise Frequency Conditioning GuidelinesExercise Intensity Workout GuidelinesKey No. Qty Key No. Qty DescriptionQty Description R0407A Exploded Drawing B-Model No. NTEL7906.1 Limited Warranty Ordering Replacement Parts