NordicTrack Walkfit 4000 Owners Manual - Page 14

Standard, Training, Programs, Mature

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STANDARD TRAINING PROGRAMS MATURE TRAINING PROGRAMS BEGINNER Elevation: level 1 or 2 Walking without the upper-body exerciser: 10 minutes Walking with an overhand grip: 5 minutes Walking with an underhand grip: 5 minutes Frequency: 2 - 3 days per week Intensity: 60% to 65% of your maximum heart rate Duration: 20 minutes INTERMEDIATE Elevation: level 3 or 4 Walking w/o the upper-body exerciser: 15 - 20 minutes Walking with an overhand grip: 5 - 10 minutes Walking with an underhand grip: 5 - 10 minutes Frequency: 3 - 4 days per week Intensity: 65% - 75% of your maximum heart rate Duration: 25 - 40 minutes ADVANCED Elevation: level 5 or 6 Walking w/o the upper-body exerciser: 20 - 25 minutes Walking with an overhand grip: 10 - 15 minutes Walking with an underhand grip: 10 - 15 minutes Frequency: 4 - 5 days per week Intensity: 75% - 85% of your maximum heart rate Duration: 40 - 55 minutes NOTE: Each of the programs provides you with a recommended elevation setting (level 1 through 6). These numbers correspond to the six holes in the elevation legs- the lowest hole is number one and the highest hole is number six. BEGINNER Elevation: level 1 Walking w/o the upper-body exerciser: 10 - 20 minutes Frequency: 2 - 3 days per week Intensity: 60% to 65% of your maximum heart rate Duration: 10 - 20 minutes ADVANCED BEGINNER Elevation: level 1 or 2 Walking w/o the upper-body exerciser: 15 minutes Walking with an overhand grip: 5 - 15 minutes Frequency: 3 - 4 days per week Intensity: 60% -65% of your maximum heart rate Duration: 20 - 30 minutes INTERMEDIATE Elevation: level 3 or 4 Walking w/o the upper-body exerciser: 20 - 25 minutes Walking with an overhand grip: 10 - 15 minutes Frequency: 3 - 4 days per week Intensity: 65% - 75% of your maximum heart rate Duration: 30 - 40 minutes ADVANCED Elevation: level 5 or 6 Walking w/o the upper-body exerciser: 30 minutes Walking with an overhand grip: 5 - 10 minutes Walking with an underhand grip: 5 - 10 minutes Frequency: 4 - 5 days per week Intensity: 75% - 85% of your maximum heart rate Duration: 40 - 50 minutes 13

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STANDARD
TRAINING
PROGRAMS
BEGINNER
Elevation:
level
1
or
2
Walking
without
the
upper
-body
exerciser:
10
minutes
Walking
with
an
overhand
grip:
5
minutes
Walking
with
an
underhand
grip:
5
minutes
Frequency:
2
—
3
days
per
week
Intensity:
60%
to
65%
of
your
maximum
heart
rate
Duration:
20
minutes
INTERMEDIATE
Elevation:
Walking
w/o
the
upper
-body
exerciser:
Walking
with
an
overhand
grip:
Walking
with
an
underhand
grip:
Frequency:
3
—
4
days
per
week
level
3
or
4
15
—
20
minutes
5
—
10
minutes
5
-
10
minutes
Intensity:
65%
—
75%
of
your
maximum
heart
rate
Duration:
25
—
40
minutes
ADVANCED
Elevation:
level
5
or
6
Walking
w/o
the
upper
-body
exerciser:
20
—
25
minutes
Walking
with
an
overhand
grip:
10
—
15
minutes
Walking
with
an
underhand
grip:
10
—
15
minutes
Frequency:
4
—
5
days
per
week
Intensity:
75%
-
85%
of
your
maximum
heart
rate
Duration:
40
—
55
minutes
NOTE:
Each
of
the
programs
provides
you
with
a
recom-
mended
elevation
setting
(level
1
through
6).
These
numbers
correspond
to
the
six
holes
in
the
elevation
legs—
the
lowest
hole
is
number
one
and
the
highest
hole
is
number
six.
MATURE
TRAINING
PROGRAMS
BEGINNER
Elevation:
level
1
Walking
w/o
the
upper
-body
exerciser:
10
-
20
minutes
Frequency:
2
—
3
days
per
week
Intensity:
60%
to
65%
of
your
maximum
heart
rate
Duration:
10
-
20
minutes
ADVANCED
BEGINNER
Elevation:
level
1
or
2
Walking
w/o
the
upper
-body
exerciser:
15
minutes
Walking
with
an
overhand
grip:
5
—
15
minutes
Frequency:
3
—
4
days
per
week
Intensity:
60%
-65%
of
your
maximum
heart
rate
Duration:
20
-
30
minutes
INTERMEDIATE
Elevation:
level
3
or
4
Walking
w/o
the
upper
-body
exerciser:
20
—
25
minutes
Walking
with
an
overhand
grip:
10
—
15
minutes
Frequency:
3
—
4
days
per
week
Intensity:
65%
-
75%
of
your
maximum
heart
rate
Duration:
30
-
40
minutes
ADVANCED
Elevation:
level
5
or
6
Walking
w/o
the
upper
-body
exerciser:
30
minutes
Walking
with
an
overhand
grip:
5
-
10
minutes
Walking
with
an
underhand
grip:
5
-
10
minutes
Frequency:
4
—
5
days
per
week
Intensity:
75%
—
85%
of
your
maximum
heart
rate
Duration:
40
-
50
minutes
13