NordicTrack 9800 user manual Workout Tips, Workout Programs

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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