NordicTrack Walkfit 5000 Owners Guide - Page 22

Workout, Programs

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Workout Programs When you begin an exercise program, five to ten minutes of exercise may be sufficient. Slowly increase your workout duration as you are able to do so. Take rest periods if you need them. Standard Workout Programs Beginner Walking (poles locked in place): Walking while using arm-exerciser poles: 10 minutes 10 minutes Frequency: Intensity: Duration: 2 - 3 days per week 60% - 70% of your maximum heart rate 20 minutes NOTE: If you hove trouble getting started on the treadmill, try elevating the front of the Wa&fir Classic'. When the base is elevated, gravity aids the movement of the treadmill belt. Intermediate Walking (poles locked in place): Walking while using arm-exerciser poles: Frequency: Intensity: Duration: 15 - 20 minutes 10 - 20 minutes 3 - 4 days per week 70% - 80% of your maximum heart rate 25 -40 minutes Advanced Walking (poles locked in place): Walking while using arm-exerciser poles: Frequency: Intensity: Duration: 20 - 25 minutes 20 - 30 minutes 4 - 5 days per week 80% - 85% of your maximum heart rate 40 - 55 minutes

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Workout
Programs
When
you
begin
an
exercise
program,
five
to
ten
minutes
of
exercise
may
be
sufficient.
Slowly
increase
your
workout
duration
as
you
are
able
to
do
so.
Take
rest
periods
if
you
need
them.
Standard
Workout
Programs
Beginner
Walking
(poles
locked
in
place):
10
minutes
Walking
while
using
arm
-exerciser
poles:
10
minutes
Frequency:
2
—
3
days
per
week
Intensity:
60%
-
70%
of
your
maximum
heart
rate
Duration:
20
minutes
NOTE:
If
you
hove
trouble
getting
started
on
the
treadmill,
try
elevating
the
front
of
the
Wa&fir
Classic'.
When
the
base
is
elevated,
gravity
aids
the
movement
of
the
treadmill
belt.
Intermediate
Walking
(poles
locked
in
place):
15
—
20
minutes
Walking
while
using
arm
-exerciser
poles:
10
-
20
minutes
Frequency:
3
—
4
days
per
week
Intensity:
70%
-
80%
of
your
maximum
heart
rate
Duration:
25
—40
minutes
Advanced
Walking
(poles
locked
in
place):
20
—
25
minutes
Walking
while
using
arm
-exerciser
poles:
20
-
30
minutes
Frequency:
4
—
5
days
per
week
Intensity:
80%
-
85%
of
your
maximum
heart
rate
Duration:
40
—
55
minutes