NordicTrack Walkfit 5500 Treadmill English Manual - Page 14

`OVAL Lu T. Your Personal Fitness Program This section was developed by exercise physiologists at The National Exercise For Life Institute to help maximize your use and enjoyment of the WalkFit aerobic exerciser. We recommend that you consult your physician before beginning any exercise program. Set Goals for Yourself Vinding the motivation to exercise and make positive lifestyle changes can be challenging. Set attainable. realistic goals and reward yourself when you reach them. below arc some examples of typical goals: • Enhanced quality of life • improved personal appearance • 'eight management • Greater muscle tone and strength • improved stamina and athletic. performance Exercise Progression The purpose of an exercise program is to develop physical fitness. A program consists of six essential parts which should be perlbrmed in the following order: I . Warm-up 2. Stretching 3. Aerobic conditioning 4. Cool-down 5. Strength conditioning 6. Stretching 1. Warm-Up The tvarrn-up prepares your body and mind for vigorous exercise. It is vour best insurance against unnecessary injury and muscle soreness - common reasons for quitting an exercise program. We suggest that you warm up with three to five minutes of slow exercise on your 'kWIkFit aerobic exorciser. 3. Aerobic Conditioning 'lb create the desired improvements in personal health. aerobic conditioning, must include the proper frequency. duration and intensity. Frequency Frequency refers to the number of workouts per week. The recommended number of workouts is three to five days per week. However. four to five workouts per week maximizes fat reduction and cardiovascular development. Duration Duration is the amount or time that the proper intensity level is maintained. The timer function of the computer can help you track your workout duration. Beginners should start with 10 to 20 minutes ()I' aerobic. activity: those in average plivsicaI condition should exercise for 20 to 30 minutes: kind highly fit people should work out for 30 to 60 minutes. Intensity Intensity refers to how hard you exercise and is determined by monitoring your heart rate. See the section on the next. page. Monitoring Your Ileart Rate. 4. Cool-Down H is important to cool down in order to slowly decrease yoia' heart rate. alter it has been elevated. This is most effectively mid safely done by keeping your legs moving al a slower pace for at least live following the aerobic: ph 5. Strength Conditioning A strength-conditioning program is an essential component of any exercise program. It adds lean muscle mass to the body and aids in burning body ful. 6. Stretching Stretching alter exercise helps decrease muscle soreness. We recot runlet]d that you complete the stretches described on page 18. 2. Stretching Stretching prepares your muscles for Ilre activity they will he undertaking. A pliable. twit-stretched muscle is less susceptible to injury. Recommended stretches arc described on page 18.