NordicTrack Powertread 6.0 English Manual - Page 29

WORKOUT TIPS Full-body conditioning helps lake care.of Many 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 NordicT rack routine. • Begin and end each exercise' session with the stretches on page 27. Stretch in a smooth, controlled manner..Hold each stretch tor:15 to 30 seconds. You may experience some initial, muscle soreness and discomfort as a result of exercising inactive orpobrly stretched muscfes. For maximum benefit, a stretching routine must be performed every day. • Be aware.of yoyr body's signals and react to them accordingly. At your cOrrect:exerdise intensity,.you sh0uld be able to whiStle.or Maintain. A normal,conVerSatiOn..ltdOring exercise-you feel tired,iightTheaded,:dizzy, or nauseated, stop exercising Immediately and consult yo(ir physidlan. yoUrtieart rate May alSo.be affected Oy.Spoh.thiiigs as stress, Offeing, nicotine or preOriptiorr 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. 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 maintenance program and should continue on a regular, longterm basis. You may wish to add Interval Training to your maintenance 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 (eel 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. 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. HEART RATE INTENSITY 60% - 70% HEALTH 70%- 85% FITNES> 8034/ -85% ADVANCED Heart Rate Intensity Age 20 30 40 50 60 70 80 .p.m; :120:140 lsof31:1:67E1P2-1,71gF96-112190-1op • ...b.4. rn,41'4 -',1 462r1.26,4• 531.r119-145r1:12,11 6 :10$'.128 .:96.:-119.] " :"V4 Wz7.Lef.A.AhlaxgatiaL2AR16;•;Z: Agigh•Naaa4,4 :6':•554;i:A6!:444A.1A2,V44i:4}94,V4I4EIRNAZ:N:?:M.1e4d. • 10 ¢ irdkag;:.52tVAL. 5:!:::0:44g:, 47 ..k • . 29