NordicTrack Walkfit 4000 Owners Manual - Page 10

Your

Personal

Fitness

Program

AL

EX

6

•

This

section

was

developed

by

exercise

physiologists

at

The

National

Exercise

For

Life

Institute

to

help

maximize

your

use

and

enjoyment

of

NordicTrack's

WalkFit'"'

aerobic

exerciser.

We

recommend

that

you

consult

your

physician

before

beginning

any

exercise

program.

SET

GOALS

FOR

YOURSELF

Finding

the

motivation

to

exercise

and

make

positive

lifestyle

changes

can

be

challenging.

Set

attainable,

realistic

goals

and

reward

yourself

when

you

reach

them.

Keep

your

workouts

fun

—

vary

your

exercise

from

day

to

day

and

season

to

season.

Below

are

some

examples

of

typical

goals:

•

Enhanced

quality

of

life

•

Improved

personal

appearance

•

Weight

loss

•

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:

1.

Warm-up

2.

Stretching

3.

Aerobic

conditioning

4.

Cool

-down

5.

Strength

training

6.

Stretching

1.

WARM-UP

The

warm-up

prepares

your

body

and

mind

for

vigorous

exercise.

It

is

your

best

insurance

against

unnecessary

injury

and

muscle

soreness

—

common

reasons

for

quitting

an

exercise

program.

We

suggest

a

routine

of

five

minutes

of

slow

exercise

on

your

WalkFit.

2.

STRETCHING

Stretching

prepares

your

muscles

for

the

activity

they

will

be

undertaking.

A

pliable,

well

-stretched

muscle

is

less

sus-

ceptible

to

injury.

Recommended

stretches

are

described

on

page

11.

3.

AEROBIC

CONDITIONING

To

create

the

desired

improvements

in

personal

health,

aer-

obic

conditioning

must

include

the

proper

frequency,

dura-

tion

and

intensity.

FREQUENCY

Frequency

refers

to

the

number

of

workouts

per

week.

The

recommended

number

of

sessions

is

three

to

five

days

per

week.

Exercising

four

to

five

times

per

week

maximizes

fat

reduction

and

cardiovascular

development.

DURATION

Duration

is

the

amount

of

time

that

the

proper

intensity

level

is

maintained.

The

timer

function

of

the

monitor

can

help

you

track

your

workout.

Beginners

should

start

with

10

to

20

minutes

of

aerobic

activity;

those

in

average

physi-

cal

condition

should

work

out

for

20

to

30

minutes;

and

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

following

section

on

monitoring

your

heart

rate.

MONITORING

YOUR

HEART

RATE

Your

heart

rate

can

be

used

to

monitor

the

intensity

of

an

aerobic

workout.

To

find

your

heart

rate

(pulse)

use

the

Rule

of

Thumb

on

page

10.

9

NordicTrack Walkfit 4000 Owners Manual - Page 10

Personal, Fitness, Program

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