NordicTrack Walkfit 4000 Owners Manual - Page 14
Standard, Training, Programs, Mature
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STANDARD TRAINING PROGRAMS MATURE TRAINING PROGRAMS BEGINNER Elevation: level 1 or 2 Walking without the upper-body exerciser: 10 minutes Walking with an overhand grip: 5 minutes Walking with an underhand grip: 5 minutes Frequency: 2 - 3 days per week Intensity: 60% to 65% of your maximum heart rate Duration: 20 minutes INTERMEDIATE Elevation: level 3 or 4 Walking w/o the upper-body exerciser: 15 - 20 minutes Walking with an overhand grip: 5 - 10 minutes Walking with an underhand grip: 5 - 10 minutes Frequency: 3 - 4 days per week Intensity: 65% - 75% of your maximum heart rate Duration: 25 - 40 minutes ADVANCED Elevation: level 5 or 6 Walking w/o the upper-body exerciser: 20 - 25 minutes Walking with an overhand grip: 10 - 15 minutes Walking with an underhand grip: 10 - 15 minutes Frequency: 4 - 5 days per week Intensity: 75% - 85% of your maximum heart rate Duration: 40 - 55 minutes NOTE: Each of the programs provides you with a recommended elevation setting (level 1 through 6). These numbers correspond to the six holes in the elevation legs- the lowest hole is number one and the highest hole is number six. BEGINNER Elevation: level 1 Walking w/o the upper-body exerciser: 10 - 20 minutes Frequency: 2 - 3 days per week Intensity: 60% to 65% of your maximum heart rate Duration: 10 - 20 minutes ADVANCED BEGINNER Elevation: level 1 or 2 Walking w/o the upper-body exerciser: 15 minutes Walking with an overhand grip: 5 - 15 minutes Frequency: 3 - 4 days per week Intensity: 60% -65% of your maximum heart rate Duration: 20 - 30 minutes INTERMEDIATE Elevation: level 3 or 4 Walking w/o the upper-body exerciser: 20 - 25 minutes Walking with an overhand grip: 10 - 15 minutes Frequency: 3 - 4 days per week Intensity: 65% - 75% of your maximum heart rate Duration: 30 - 40 minutes ADVANCED Elevation: level 5 or 6 Walking w/o the upper-body exerciser: 30 minutes Walking with an overhand grip: 5 - 10 minutes Walking with an underhand grip: 5 - 10 minutes Frequency: 4 - 5 days per week Intensity: 75% - 85% of your maximum heart rate Duration: 40 - 50 minutes 13