NordicTrack Walkfit 4000 Owners Manual - Page 9

USE THE TREADMILL AND THE UPPER BODY EXERCISER Using the upper-body exerciser as you walk gives you a total-body workout that is more effective than walking alone - you'll burn more calories and tone your upper body. 1. Remove the pin from the bottom of the upright tube and the arm-exerciser poles. 2. Adjust the upper-body resistance knob to a setting that is comfortable for you. 3. Grasp the arm-exerciser poles in one of the three overhand grips or a horizontal underhand grip. 4. Begin to walk, taking comfortable strides and following a heel-to-toe pattern. 5. Set the treadmill resistance at a level that is comfortable for you. Adjust the treadmill tension only while you're using the treadmill. 6. Begin to swing your arms in harmony with your legs, moving the arm-exerciser poles as you do so. When your right leg is forward, your left arm should be forward. When your left leg is forward, your right arm should be forward (Figure 3). NOTE: Ifyou are unable to achieve or maintain a smooth, rhythmic stride, adjust the elevation to a higher level. Figure 3: Swing your arms in harmony with your legs. When your right leg isforward, your left arm should beforward and vice versa. NOTE: Ifyou like, progress to jogging or running once you are comfortable with walking on the WalkFit. We recommend thatyoufirst jog or run without the upper-body exerciser and then add it ifyou wish afteryou arefamiliar with jogging on the treadmill surface (Figure 4). Figure 4: Ifyou wish, progress to jogging or running asyou become comfortable with walking on the treadmill surface. 8