NordicTrack Powertread 5.5 English Manual - Page 25

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The

Health

level

typically

lasts

four

to

six

weeks.

At

this

level

you

should

be

concerned

with

slowly

improving

your

fitness

level

and

endurance..

-4

-

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

iivorkouts

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

mainte-

nance

program

and

should

,

contjnue-on

a

regular,

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

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

INTENSITY

60%

-

70%

HEALTH

7014-8514

FITNESS

aft%

-

85%

ADVANCED

Heart

Rate

Intensity

Age

20

30

40

50

60

70

80

25

NordicTrack Powertread 5.5 English Manual - Page 25

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