NordicTrack 9800 user manual Workout Tips, Workout Programs

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WORKOUT TIPS

Full-body conditioning helps take care of many of life's aches and pains. However, it takes time for your body to adapt to any new routine. Below are some tips that will help ease you into your new NordicTrack routine.

Begin and end each exercise session with the stretches on page 36. Stretch in a smooth, controlled manner. Hold each stretch for 15 to 30 seconds. You may experience some initial muscle soreness and discomfort as a result of exercising inactive or poorly stretched muscles. For maximum benefit, a stretching routine must be performed every day.

Be aware of your body's signals and react to them accordingly. At your correct exercise in- tensity, you should be able to whistle or main- tain a normal conversation. If during exercise you feel tired, light-headed, dizzy, or nauseated, stop exercising immediately and consult your physician. Your heart rate may also be affected by such things as stress, caffeine, nicotine, or prescription drugs.

WORKOUT PROGRAMS

The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improv- ing your fitness level and endurance.

Take it slowly. Set mini-goals for yourself. You may want to begin your fitness routine with three or four short, 5- or 10-minute workouts in a day.

Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone.

The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.) At this level you should strive to achieve your fitness goals. Set realistic short- and long-term goals for yourself. Frequently re-evaluate your fitness goals and reward yourself as you are successful.

Move on to the Advanced Level when you have reached your fitness goals and your heart rate has moved below your target heart rate zone.

Work out at the Advanced level once you have reached your desired fitness goals. It is intended to be a maintenance program and should continue on a reg- ular, long-term basis.

You may wish to add Interval Training to your mainte- nance program as well. Interval training will add variety to your workout routine and further condition your cardiovascular system. Interval training has been shown to promote higher levels of aerobic condition- ing. It consists of spurts of high-intensity activity fol- lowed by active rest periods of exercise at a lower in- tensity. For example, a one-minute spurt of high-resis- tance, fast exercise is followed by a two- to three- minute active rest period of low-resistance, slow exer- cise. The duration of these periods should be based more on how you feel rather than time. A sequence such as this should be repeated 5 to 20 times during your workout session.

Age

20

Heart Rate Intensity

60

70

80

30

40

50

b.p.m. 120-140 114-133 108-126 102-119

96-112 90-105

84-98

b.p.m. 140-170 133-162 126-153 119-145

112-136 105-128

98-119

b.p.m. 160-170 152-162 144-153 136-145 128-136 120-128 112-119

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Contents Model No Serial No QUESTIONS?Table of Contents Page Trainer Important PrecautionsIncline Trainer Page Hazardous Voltage Before YOU Begin Avoid pinching the wires in the Handrail HOW to SET UP the Incline TrainerSure that the Uprights are on the correct sides Indicated holes must be facing the InclineUpright Cap Screws Upright Bolts yetDue to the size and weight of the Incline HOW to Move the Incline TrainerTRAINER, moving it requires two persons. While HOW to Connect the Power Cord HOW to Connect the Incline TrainerHOW to Connect a Catv Cable HOW to Upgrade Your Console Page Features of the Console HOW to USE the Basic ConsoleGetting Started Select the manual mode HOW to USE the Manual ModeChange the incline of the Incline Trainer as desired On the foot rails Measure your heart rate if desiredAvoid moving Shown. For the most accurate heart rate readSelect one of the six preset programs HOW to USE Preset ProgramsPage Select one of the three pulse-driven programs HOW to USE PULSE-DRIVEN ProgramsSelect the fitness test program HOW to USE the Fitness Test ProgramPress the Start button to start the program HOW to USE the Maintenance Mode Press the Enter AGE button again and program TV channels Press the Enter AGE button again to check for system errorsHOW to Reset the Lube Reminder HOW to USE the Workout TV Console Put on headphones not included if desired HOW to USE the Workout TV ConsoleAdjust the volume Weekly Maintenance Preventive MaintenanceMonthly Maintenance Remove the key and unplug Turning the Walking PlatformReplacing the Walking Platform Replacing the Walking BeltWeekly Maintenance Monthly Maintenance SIX-MONTH Preventive Maintenance RecordWalking Platform Turned/Replaced Walking Belt Replaced SIX-MONTH Preventive Maintenance Record Symptom the Power does not Turn on TroubleshootingSymptom the Power Turns OFF During USE Symptom the Walking Belt Slows When Walked onPage Factors in a Sensible Diet Exercise GuidelinesExercise Steps Target Heart Rate ZonesWarm up before you begin Weight Loss TipsStretch after your warm-up Get FIT with NordicTrack Benefits of Aerobic ExerciseCool down after aerobic exercise Stretch again at the end of your exercise sessionWorkout Programs Workout TipsKey No. Qty. Description Part ListKey Qty Description Part 1 Exploded DrawingPart 2 3of 140 Part 142 HOW to Order Replacement Parts