NordicTrack Walkfit 4000 Owners Manual - Page 13

Exercises and Training Programs Walking without the upper-body exerciser Walking with an overhand grip Walking with an underhand grip Jogging without the upper-body exerciser EXERCISES WALKING: Use the treadmill without the upper-body exerciser. You may either rest your hands on the arm-exerciser poles or allow them to swing naturally as you walk. WALKING WITH AN OVERHAND GRIP: Grasp the arm-exerciser poles in one of three overhand grips (horizontal, 45-degree or vertical). Emphasize pushing on the handles to isolate the chest, shoulder and triceps muscles. WALKING WITH AN UNDERHAND GRIP: Grasp the arm-exerciser poles in an underhand grip. Emphasize pulling on the handles to isolate the upper back, shoulder and biceps muscles. TRAINING PROGRAMS The workout programs on the following page are recommendations. We recommend that you start at the beginner level and advance to the intermediate and advanced levels. Once you are able to perform the workout for the recommended duration while keeping your heart rate in the target heart rate zone, move on to the next program. We have developed separate programs for the mature exerciser. These training programs are essentially the same as the standard training programs, but we've made some changes to allow for a more gradual progression to the advanced level. JOGGING OR RUNNING: Depending upon your fitness level, you may be able to jog or run on NordicTrack's WalkFit" aerobic exerciser, either with or without the use of the upper-body exerciser. The recommended training programs refer to walking only; if you wish to substitute jogging or running, feel free to do so. Just be sure to keep your heart rate within the recommended range for your fitness level. 12