NordicTrack Walkfit 5000 Owners Guide - Page 23

Workout, Programs, Mature, Exercisers

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Workout Programs for Mature Exercisers Beginner Walking (poles locked in place): Frequency: Intensity: Duration: 10 - 20 minutes 2 - 3 days per week 60% -65% of your maximum heart rate 10 - 20 minutes NOTE: if you have trouble getting started on the treadmill, try elevating the front of the WolkFit Classic. When the base is elevated, gravity aids the movement of the treadmill belt. Advanced Beginner Walking (poles locked in place): Walking while using arm-exerciser poles: Frequency: Intensity: Duration: 15 minutes 5 - 15 minutes 3 - 4 days per week 60% - 65% of your maximum heart rate 20 - 30 minutes Intermediate Walking (poles locked in place): Walking while using arm-exerciser poles: Frequency: Intensity: Duration: 20 - 25 minutes 10 - 15 minutes 3 - 4 days per week 65% - 75% of your maximum heart rate 30 - 40 minutes Advanced Walking (poles locked in place): Walking while using arm-exerciser poles: Frequency: Intensity: Duration: 30 minutes 5 - 20 minutes 4 - 5 days per week 75% - 85% of your maximum heart rate 35 - 50 minutes

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Workout
Programs
for
Mature
Exercisers
Beginner
Walking
(poles
locked
in
place):
10
—
20
minutes
Frequency:
2
—
3
days
per
week
Intensity:
60%
—65%
of
your
maximum
heart
rate
Duration:
10
—
20
minutes
NOTE:
if
you
have
trouble
getting
started
on
the
treadmill,
try
elevating
the
front
of
the
WolkFit
Classic.
When
the
base
is
elevated,
gravity
aids
the
movement
of
the
treadmill
belt.
Advanced
Beginner
Walking
(poles
locked
in
place):
15
minutes
Walking
while
using
arm
-exerciser
poles:
5
—
15
minutes
Frequency:
3
—
4
days
per
week
Intensity:
60%
—
65%
of
your
maximum
heart
rate
Duration:
20
—
30
minutes
Intermediate
Walking
(poles
locked
in
place):
20
—
25
minutes
Walking
while
using
arm
-exerciser
poles:
10
—
15
minutes
Frequency:
3
—
4
days
per
week
Intensity:
65%
—
75%
of
your
maximum
heart
rate
Duration:
30
—
40
minutes
Advanced
Walking
(poles
locked
in
place):
30
minutes
Walking
while
using
arm
-exerciser
poles:
5
—
20
minutes
Frequency:
4
—
5
days
per
week
Intensity:
75%
—
85%
of
your
maximum
heart
rate
Duration:
35
—
50
minutes