Rest for a short period of time after each set. The ideal resting periods are:

•Rest for three minutes after each set for a muscle building workout.

•Rest for one minute after each set for a toning work- out.

•Rest for 30 seconds after each set for a weight loss workout.

Plan to spend the first couple of weeks familiarizing yourself with the equipment and learning the proper form for each exercise.

COOLING DOWN

End each workout with 5 to 10 minutes of stretching. Include stretches for both your arms and legs. Move

slowly as you stretch and do not bounce. Ease into each stretch gradually and go only as far as you can without strain. Stretching at the end of each workout is an effective way to increase flexibility.

STAYING MOTIVATED

For motivation, keep a record of each workout. List the date, the exercises performed, the weight used, and the numbers of sets and repetitions completed. Record your weight and key body measurements at the end of every month. Remember, the key to achieving the greatest results is to make exercise a regular and enjoyable part of your everyday life.

 

 

 

MUSCLE CHART

 

 

N

A.

Sternomastoid (neck)

A

 

 

 

O

B.

Pectoralis Major (chest)

 

 

B

 

P

C.

Biceps (front of arm)

 

D.

Obliques (waist)

 

 

C

 

Q

E.

Brachioradials (forearm)

 

F.

Hip Flexors (upper thigh)

 

 

D

 

R

G.

Abductor (outer thigh)

 

H.

Quadriceps (front of thigh)

 

 

 

 

 

E

 

S

I.

Sartorius (front of thigh)

 

 

J.

Tibialis Anterior (front of calf)

 

 

 

F

L

T

K.

Soleus (front of calf)

G

 

 

L.

Rectus Abdominus (stomach)

M

 

M.

Adductor (inner thigh)

H

 

U

N.

Trapezius (upper back)

 

O.

Rhomboideus (upper back)

I

 

V

P.

Deltoid (shoulder)

 

Q.

Triceps (back of arm)

 

 

 

J

 

W

R.

Latissimus Dorsi (mid back)

 

 

 

S.

Spinae Erectors (lower back)

K

 

 

T.

Gluteus Medius (hip)

 

 

 

U.

Gluteus Maximus (buttocks)

 

 

 

V.

Hamstring (back of leg)

 

 

 

W.

Gastrocnemius (back of calf)

23

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NordicTrack NTS79020 user manual Cooling Down, Staying Motivated, Muscle Chart
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NTS79020 specifications

The NordicTrack NTS79020 is a highly regarded treadmill designed for fitness enthusiasts who seek an effective and engaging workout experience at home. One of the standout features of the NTS79020 is its powerful motor, which offers a peak performance of 3.5 CHP. This engine ensures smooth operation and durability, providing the capability to handle intense workouts while maintaining a quiet performance.

One of the significant advantages of the NTS79020 is its FlexSelect cushioning system. This innovative feature allows users to adjust the treadmill's surface to their preferred level of impact, offering the choice between a firmer surface for better stability during intense runs or a softer option that mimics outdoor training and minimizes stress on joints.

The NTS79020 boasts a spacious 22" x 60" running surface, accommodating runners of all sizes and ensuring ample space for a comfortable workout. The treadmill also has an impressive incline range of 0% to 15%, allowing users to simulate hill workouts and add variability to their training routine. The 10-inch interactive touchscreen display enhances the workout experience, providing a user-friendly interface to access various features and programs.

NordicTrack integrates its iFit technology into the NTS79020, giving users access to a vast library of workouts and a personalized fitness experience. With iFit, users can enjoy live-streamed classes, guided runs in scenic locations, and adaptive programs that adjust to their fitness levels. The treadmill comes equipped with Bluetooth connectivity, enabling users to connect their devices for seamless integration with fitness apps and streaming music during workouts.

Additionally, the NTS79020 features built-in speakers and a tablet holder, making it easier for users to entertain themselves or follow along with trainers while exercising. The treadmill also includes a set of built-in workout programs, helping users achieve specific fitness goals, such as weight loss or endurance training.

Overall, the NordicTrack NTS79020 treadmill is an excellent investment for anyone serious about fitness. Its combination of advanced features, user-friendly technology, and customizable options makes it suitable for users at any level, from beginners to seasoned athletes. Whether you’re looking to run, walk, or engage in high-intensity interval training, the NTS79020 provides a comprehensive solution for a diverse workout regimen.
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