NordicTrack Walkfit 4000 Owners Manual - Page 11

THE RULE OF THUMB Stick your left thumb into the air. Touch your left wrist, one-fourth of an inch from the thumb joint, with the pointer and middle finger of your right hand. Your fingertips should almost touch the elevated tendon (Figure 1). Relax your left thumb and roll your left wrist parallel to the floor; your right pointer and middle finger should remain in the same position and lay flat along your left wrist. Apply a minimal amount of pressure with the pointer and middle finger - let the beat come to your fingers. Figure 1: Touch your left wrist with the pointer and middle finger ofyour right hand. HELPFUL HINTS • Lower your wrist below your heart level. This will make your pulse stronger and easier to feel. • If you experience difficulty finding your pulse, try using the opposite wrist and hand. If this does not work, ask a friend to take your heart rate for you. • The amount of pressure applied to your wrist should be equivalent to that needed to hold an uncooked egg between your thumb and fingers. Your fingernails should never appear white. Exercising at 60 to 85 percent of your maximum heart rate enhances your body's ability to burn fat and increases your aerobic conditioning benefits. Your maximum heart rate (MHR) is equal to 220 less your age (in years). The chart below shows you the heart-rate target ranges for the beginner, intermediate and advanced exercisers. Use this chart to determine the intensity of your workout. 4. COOL-DOWN It is important to cool down in order to slowly decrease your heart rate after it has been elevated. This is most effectively and safely done by keeping your legs moving at a slower pace for at least five minutes following the aerobic phase. 5. STRENGTH TRAINING A strength-training program adds lean muscle mass to the body. Lean muscle mass aids in burning body fat, and is therefore an essential component of a fitness program. 6. STRETCHING Stretching after exercise helps to decrease muscle soreness. We recommend that you complete the stretches described on page 11. AGE 19 and under 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60 and over BEGINNER 60% - 65% of MHR INTERMEDIATE 65% - 75% of MHR ADVANCED 75% - 85% of MHR TARGET HEART RATE PER 10 SECONDS 20-22 19-21 19-21 18-20 18-20 17-19 17-19 16-18 16-17 16-17 23-25 22-25 22-24 21-23 21-23 20-22 20-21 19-21 18-20 18-20 26-28 26-28 24-26 24-26 24-26 23-25 22-24 22-24 21-23 21-23 To calculate your target heart rate for one minute, multiply by six. 10