NordicTrack Powertread 6.0 English Manual - Page 28

BENEFITS

OF

AEROBIC

EXERCISE

•

Effective

weight

loss

and

managernant

•

Added

protection

from,heart

disease

•

Increased

strength

and

health

of

bones

•

Higher

levels

Qf

energy

for

greater

productivity

during

the

day

•

Healthy

stress,

relief

from

a

pressure

-packed

day

•

Gre4ter

intellectual

capatity

and•prbductivify

6

Get

FIT

with

the

PowerTread

PT

6.0.

Effective

aerobic

exercise

has

three

major

parts:

frequency,

intensity,

arid'

lime,

The

acronym

'FIT'

may

help

you

to

remember

these

three

parts:

"F"

stands

for

the

frequency

of

your

workouts.

Three

to

five

workouts

per

week

are

recom-

mended.

Exercise

at

feast

four

times

a

week

for

weight

loss.

"I"

refers

to

the

intensity

of

your

workout.

Check

your

heart

rate

at

least

twice

during

your

aerobic

exercise

session:

once

during

the

session

and

once

again

at

the

end.

Maintain

a

workout

intensity

level

within

your

Target

Heart

Rate

Zone.

You

can

measure

your

heart

rate

using

the

heart

rate

monitor.

An

alternate

method

is

described

below:

1.

Lower

your

wrist

below

your

heart

level.

This

will

make

your

heart

rate

stronger

and

easier

to

feel.

2.

Using

the

index

and

middle

fingertips

of

your

right

hand,

touch

your

left

wrist,

one-

fourth

inch

from

your

wrist

joint,

at

the

base

of

your

thumb.

3.

Apply

minimal

pressure

with

both

fingers

—let

the

beat

come

to

your

fingers.

If

you

can't

find

your

pulse,

use

the

opposite

wrist

and

hand.

8

9

7"

is

for

the

time

or

duration

of

your

workout.

Beginning

exercisers

may

wish

to

start

with

5

to

10

minutes

of

aerobic

activity.

Those

in

average

physical

condition

should

exercise

for

20

to

30

minutes,

Highly

fit

people,

or

people

who

want

to

lose

weight,

should

exercise

for

30

to

60

minutes.

The

key

to

the

time

factor

is

that

you

maintain

your

target

heart

rate

for

the

duration

of

the

workout

period.

Remember

to

take

it

slowly.

Fitness

is

a

lifelong

commitment.

If

you

can't

go

the

full

20

minutes

from

the

start,

which

is

common,

try

to

exercise

for

five

minutes

at

a

time,

a

couple

of

times

a

day.

•

Recent

research

indicates

that

several

short

workouts

in

one

day

can

also

provide

fitness

benefits.

Gradually,

your

stamina

will

increase

and

it

will

become

easier

to

exercise

for

longer

periods

of

time.

Cool

down

after

aerobic

exercise.

Keep

moving!

It

is

Important

that

you

cool

down

properly

to

allow

your

heart

rate

to

decrease

slowly

after

It

has

been

elevated.

This

helps

the

blood

flow

from

your

extremities

back

to

your

heart.

Keep

your

legs

moving

on

the

treadmill

at

a

slower

pace

for

at

least

five

minutes

following

the

aerobic

phase.

Stretch

again

at

the

end

of

your

exercise

session.

Stretching

after

exercise

reduces

muscle

soreness.

See

step

5

on

page

27.

Participate

in

strength

training.

"Balanced

fitness,

including

both

strength

training

and

aerobic

exercise,

can

do

more

to

ensure

a

happy

life

than

Just

about

anything

else

known

to

medical

science

today."

—Kenneth

Cooper,

M.D.,

M.P.H.,

founder

of

The

Cooper

Institute

For

Aerobic

Research,

Dallas,

Texas.

A

strength

-training

program

increases

your

lean

muscle

mass.

Lean

muscle

mass

aids

in

burning

body

fat.

With

additional

muscle

mass

and

strength,

you

will

receive

the

full

benefits

of

an

exercise

program.

You

will

also

be

less

prone

to

injuries

during

the

aerobic

phase

of

your

workout.

28

NordicTrack Powertread 6.0 English Manual - Page 28

managernant

Page 28 highlights