NordicTrack Walkfit 5500 Treadmill English Manual - Page 20

Workout

Programs

for

Mature

Exercisers

Beginner

Walking

only:

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

Wolk

.

When

the

base

is

elevated,

gravity

aids

the

movement

of

the

treadmill

belt.

Advanced

Beginner

Walking

only:

15

minutes

Walking

while

using

the

arm

exerciser:

5

—

15

minutes

Frequency:

3

—

4

days

per

week

Intensity:

60%

—

65%

of

your

maximum

heart

rate

Duration:

20

—

30

minutes

Intermediate

Walking

only:

20

—

25

minutes

Walking

while

using

the

arm

exerciser:

10

—

15

minutes

Frequency:

3

—

4

days

per

week

Intensity:

65%

—

75%

of

your

maximum

heart

rate

Duration:

30

—

40

minutes

Advanced

Walking

only:

30

minutes

Walking

while

using

the

arm

exerciser:

5

—

20

minutes

Frequency:

4

—

5

clays

per

week

Intensity:

75%

—

85%

of

your

maximum

heart

rate

Duration:

35

—

50

minutes

NordicTrack Walkfit 5500 Treadmill English Manual - Page 20

Workout, Programs, Mature, Exercisers

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