NordicTrack Walkfit 5500 Treadmill English Manual - Page 16

Target Heart Rate Zones Chart Age 19/under 20-24 25-29 30-34 35-39 40-44 45-49 50-54 55-59 60/over Beginner 60%-70% of NIFIV 10 seconds One minute 20-24 121-141 20-23 118-140 19-23 19-22 18-22 18-21 17-21 115-137 112-133 109-130 106-126 103-123 17-20 100-119 16-19 97-116 16-19 96-112 Intermediate 70%-80% of vlHR 10 seconds One minute 24-27 141-161 23-27 137-160 22-26 22-25 134-156 130-152 21-25 21-24 127-148 123-144 20-23 120-140 19-23 116-136 19-22 19-21 113-132 112-128 Advanced 80%-85% of NIFIR* 10 seconds One minute 27-29 161-171 26-28 157-170 26-28 25-27 153-166 149-162 24-26 24-26 145-157 141-153 23-25 137-149 22-24 133-145 22-23 21-23 129-140 128-136 'bigures are rounded to the nearest whole number Training Tips Consult your physician before beginning any exercise program. If you are taking any medication that affects your heart rate, blood pressure or cholesterol level, a physician's advice is absolutely essential. 2. Be very aware of your body's signals and react to them accordingly. Your heart rate may be affected by such things as stress, caffeine, nicotine or prescription drugs. You should be able to whistle or maintain a normal conversation while you are exercising at the appropriate intensity. While most people have a maximum heart rate close to 220 minus their age, others will have a maximum heart rate that varies greatly from that figure. A true maximum heart rate can be determined only by clinical stress testing. 3. Begin slowly. If you haven't exercised for a long time, begin with three to five minutes of slow walking a day and progress gradually. Remember, changing your lifestyle takes time. 4. Don't overexert yourself. Stop exercising if you experience any unusual discomfort or signs of overexertion, lightheadedness, dizziness, nausea or extreme breathlessness. Other symptoms include prolonged fatigue (more than an hour) or pain of the muscles or skeletal system. 5. Commit to making exercise a part of your lifestyle, Set aside specific days and limes for your workouts. 6. Make your exercise time more enjoyable. While exercising on the WalkFit aerobic exerciser, you can listen to music or a book on tape or watch your favorite television show. 7. Always wear exercise clothing such as shorts and a T-shirt and absorbent socks. A headband will help keep perspiration out of your eyes. It is important that you wear comfortable athletic shoes.