NordicTrack Walkfit 3500 Treadmill English Manual - Page 11

Getting Started Before You Begin Always consult your physician before beginning any exercise program. It is essential to warm up and stretch your muscles before exercising. Follow the guidelines in 4 A Guide to Healthy Living. . Read through A Guide to Healthy Living BEFORE you begin to exercise. Helpful Hints Begin slowly. If you haven't exercised for a long time, begin with three to five minutes of slow walking a day and progress gradually. Remember, changing your lifestyle takes time. Keep your weight on your feet; don't support your weight with your arms. Don't lean over. Stand up straight. Be very aware of your body's signals and react to them accordingly. Your heart rate may be affected by such things as stress, caffeine, nicotine and prescription drugs. While most people have a maximum heart rate close to 220 minus their age, others will have a maximum heart rate that varies greatly from that figure. A true maximum heart rate can be determined only by clinical stress testing. Don't overexert yourself. Stop exercising if you experience any unusual discomfort or signs of overexertion, lightheadedness, dizziness, nausea or extreme breathlessness. Other symptoms include prolonged fatigue (more than an hour) or pain of the muscles or skeletal system. You should be able to whistle or maintain a normal conversation while you are exercising at the appropriate intensity. Commit to making exercise a part of your lifestyle. Set aside specific days and times for your workouts. Make your exercise time more enjoyable. While exercising on the WalkFit`" 3500 aerobic exerciser, you can listen to music or a book on tape or watch your favorite television show. Always wear exercise clothing such as shorts, T-shirt and absorbent socks. A headband will help keep perspiration out of your eyes. It is important that you wear comfortable athletic shoes. 8