NordicTrack Viewpoint 3200 Treadmill Canadian English Manual - Page 9
Adjustment, Warning, Exercise Guidelines - workouts
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ADJUSTMENT ADJUSTING THE BACKREST The Backrest (7) can be used in a declined position, a level position, or any of four inclined positions. To adjust the Backrest, first remove the Locking Pin (21) from the Frame (1). Move the Backrest to the desired position, and reinsert the Locking Pin into the Frame and into an adjustment hole in the Pivot Bracket (6). WARNING: Make sure that the Locking Pin (21) is fully inserted into the Frame (1) and the Pivot Bracket (6). 7 1 21 Adjustment Holes 6 EXERCISE GUIDELINES FOUR TYPES OF STRENGTH WORKOUTS Note: A "repetition" is one complete cycle of an exercise, such as one sit-up. A "set" is a series of repetitions. Muscle Building-Work your muscles near their maximum capacity and progressively increase the intensity of your exercise. Adjust the intensity level of an individual exercise as follows: • Change the amount of resistance used. • Change the number of repetitions or sets performed. Use your own judgment to determine the amount of resistance that is right for you. Begin with 3 sets of 8 repetitions for each exercise you perform. Rest for 3 minutes after each set. When you can complete 3 sets of 12 repetitions without difficulty, increase the amount of resistance. Toning-Tone your muscles by working them to a moderate percentage of their capacity. Select a moderate amount of resistance and increase the number of repetitions in each set. Complete as many sets of 15 to 20 repetitions as possible without discomfort. Rest for 1 minute after each set. Work your muscles by completing more sets rather than by using high amounts of resistance. Weight Loss-To lose weight, use a low amount of resistance and increase the number of repetitions in each set. Exercise for 20 to 30 minutes, resting for a maximum of 30 seconds between sets. Cross Training-Combine strength training and aerobic exercise by following this type of program: • Strength workouts on Monday, Wednesday, and Friday. • 20 to 30 minutes of aerobic exercise on Tuesday and Thursday. • One full day of rest each week to give your body time to regenerate. WORKOUT GUIDELINES Familiarize yourself with the equipment and learn the proper form for each exercise. Use your own judgment to determine the appropriate length of time for each workout, and the numbers of repetitions and sets to complete. Progress at your own pace and be sensitive to your bodyʼs signals. Follow each strength workout with at least one day of rest. Warming Up-Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. 9