NordicTrack Powertread 6.0 English Manual - Page 26

Conditioning

Guidelines

FACTORS

IN

A

SENSIBLE

DIET

•

Choose

high

-fiber,

low

-fat,

and

iow-in-sugar

foods:

fruits,

vegetables,

and

whole

grains.

•

Eat

at

least

five

servings

of

fruits

and

vegetables

each

day.

•

Cut

back

on

red

meat

consumption;

eat

lean

meat,

white

meat,

and

fish,

•

Choose

healthy

snacks;

bring

healthy

foods

with

you

to

work

or

in

the

car.

•

Eat

regular

meals

or

mlni-meals.

control

your

portion

size

—don't

binge

or

overeat.

Eat

.

•

Reduce

fast

:food

and$IreTheOkaged

rrieals.

.*:•Pay

attention

10

fat

content

and

calilries;

•

LIMit

alcOhOffc

beverage§

and:.oeffeine.

:-•

Drink

at

leaSt

eight

tcilen

glasses

of

water:a

day.

EXERCISE

STEPS.

The

following

9

steps

for

designing

your

exercise

program

were

developed

by

exercise

physiologists

at

NordicTrack.

The

actual

exercise

you

perform

is

only

a

part

of

a

safe

and

effective

training

program.

There

are

many

other

aspects

to

developing

a

life-long

commitment

to

physical

fitness.

Consult

your

physician

before

beginning

any

exercise

program.

A

medical

examination

or

consultation

with

your

physician

is

essential.

Establish

personal

fitness

goals.

Set

attainable,

realistic

goals.

Reward

yourself

when

you

meet

those

goals.

Remember,

your

goals

should

act

as

a

guide

for

your

workout

program.

Determine

your

target

heart

rate.

Your

target

heart

rate

(THR),

is

the

rate

at

which

you

would

like

your

heart

to

work

during

aerobic

exercise.

It

is

expressed

as

a

percentage

of

your

maximum

heart

rate

(MHR).

MHR

is

the

maximum

number

of

times

that

your

heart

can

pump

during

one

minute.

To

determine

your

approximate

MHR,

subtract

your

age

(in

years)

from

220.

This

is

only

an

estimation

of

your

MHR—only

clinical

stress

testing

can

provide

an

actual

MHR

reading.

Once

you

have

determined

your

MHR,

you

can

establish

your

target

heart

rate

zone.

Beginning

exercisers

may

wish

to

start

at

60

to

70

percent

of

their

MHR.

This

level

is

called

the

Health

level.

Exercise

at

70

to

85

percent

of

your

MHR

for

the

optimal

training,

aerobic,

or

cardiovascular

level

—

the

Fitness

level.

Advanced

exercisers,

or

those

wishing

to

do

sports,

athletic

conditioning,

or

inter-

val

training

workouts

should

exercise

at

80

to

85

percent

of

the

MHR

for

short

periods

of

time.

The

chart

below

shows

Target

Heart

Rate

Zones

for

Health,

Fitness,

and

Advanced

exercisers.

Be

sure

to

check

your

heart

rate

at

least

twice

during

an

aerobic

conditioning

session.

First,

check

your

heart

rate

five

minutes

into

your

workout

to

be

sure

that

you

are

at

the

proper

intensity.

Then,

check

it

again

near

the

end

of

your

workout

to

verify

that

you

have

maintained

your

target

heart

rate

for

the

recommended

period

of

time.

200

180

w

160

140

CL

120

100

80

TARGET

HEART

RATE

ZONES

.•••x

.i.•••%

•

•

.

•

•

25

30

35

Health

-

.

Beginner,

low

-intensity

+

long

duration

=

fat

burning

40

45

50

55

60

65

70

Age

Optimal

train-

ing,

aerobic

or

cardiovascular

e(}.

•

Sports,

athletic

conditioning,

interval

training

26

NordicTrack Powertread 6.0 English Manual - Page 26

Conditioning, Guidelines

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