NordicTrack NCTL15991 Conditioning Guidelines, Warm-up, Training Zone Exercise, Fat Burning

CONDITIONING GUIDELINES

		WARNING:			begin to use stored	fat calories		for energy. If your goal
			Before beginning this		is to burn fat, adjust the speed and incline of the tread-
					mill until your heart rate is near the lowest number in
	or any exercise program, consult your physi-
					your training zone.
	cian. This is especially important for individu-
	als over the age of 35 or individuals with pre-				For maximum fat burning, adjust the speed and incline
	existing health problems.
					of the treadmill until your heart rate is near the middle
	The pulse sensor is not a medical device.				number in your training zone.
	Various factors, including your movement,				Aerobic Exercise
	may affect the accuracy of heart rate readings.
	The sensor is intended only as an exercise aid				If your goal is to strengthen your cardiovascular sys-
	in determining heart rate trends in general.
					tem, your exercise must be “aerobic.” Aerobic exercise
					is activity that requires large amounts of oxygen for
The following guidelines will help you to plan your ex-					prolonged periods of time. This increases the demand
					on the heart to pump blood to the muscles, and on the
ercise program. For more detailed exercise informa-
					lungs to oxygenate the blood. For aerobic exercise,
tion, obtain a reputable book or consult your physician.
					adjust the speed and incline of the treadmill until your
EXERCISE INTENSITY					heart rate is near the highest number in your training
					zone.
Whether your goal is to burn fat or to strengthen your					WORKOUT GUIDELINES
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.					Each workout should include the following three parts:
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-					A Warm-up—	Start each workout with 5 to 10 minutes
mended heart rates for fat burning and aerobic exercise.
					of stretching and light exercise. A proper warm-up in-
					creases your body temperature, heart rate and circula-
					tion in preparation for exercise.
					Training Zone Exercise—		After warming up, increase
					the intensity of your exercise until your pulse is in your
					training zone for 20 to 60 minutes. (During the first few
					weeks of your exercise program, do not keep your
					pulse in your training zone for longer than 20 minutes.)
					Breathe regularly and deeply as you exercise—never
To find the proper heart rate for you, first find your age					hold your breath.
near the bottom of the chart (ages are rounded off to					A Cool-down—	Finish each workout with 5 to 10 min-
the nearest ten years). Next, find the three numbers
					utes of stretching to cool down. This will increase the
above your age. The three numbers define your “train-
					flexibility of your muscles and will help prevent post-ex-
ing zone.” The lower two numbers are recommended
					ercise problems.
heart rates for fat burning; the higher number is the
recommended heart rate for aerobic exercise.					EXERCISE FREQUENCY
Fat Burning					To maintain or improve your condition, complete three
To burn fat effectively, you must exercise at a relatively					workouts each week, with at least one day of rest be-
					tween workouts. After a few months, you may com-
low intensity level for a sustained period of time.
					plete up to five workouts each week if desired.
During the first few minutes of exercise, your body
uses easily accessible			carbohydrate calories	for en-	The key to success is to make exercise a regular and

ergy. Only after the first few minutes does your body enjoyable part of your everyday life.

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