NordicTrack 831.29881 - Manual (Page 25)

WORKOUT TIPS
Full-body conditioning helps take care of maii^y .
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 HordicTrack routine.
* Begin and end each exercise session with the
stretches on page 23. 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
intensity, you should be able to whistle o(
maintain a normal conversation. IF during
exercise vou fee! tired, light-headed, dizzy, or
nauseated, slop 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 improving
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\ewe\ once you have reached
your desired fitness goals. It is intended to be a mainte­
nance program and should continue on a regular, lonq-
term basis.
You may wish to add Interval Training Xo 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 conditioning.
It consists of spurts of high-intensity activity followed by
active rest periods of exercise at a lower intensity.
For example, a one-minute spurt of high-resistance,
fast exercise* is followed by a two- to three-minute
active rest period of low-resistance, slow exercise. 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.
’Estimated maximum heart rate (MHR) = 220 - your age.
HEART RATE
I H I t H S I T Y
Age 20 30 40 50 60 70 80
^ 0 % - «5 V
l T N s S ^
b.pim. 120-140 114-133 108-126 102-119 96-112 90-105 84-98
b.p.m. 140'170h33-162 126-153h19-145 112-130 105-128 98-119
b.p.m. 160-170 152-16t2 144-153 136-145i 128^136 iao-i 28 *н 2 *н '1^
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