NordicTrack Walkfit 5500 Treadmill English Manual - Page 19
Workout, Programs
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Workout Programs When you begin an exercise program, five to ten minutes of exercise may be sufficient. Slowly increase your workout duration as you are able to do so. Take rest periods if you need them. Standard Workout Programs Beginner Walking only: Walking while using the arm exerciser: 10 minutes 10 minutes Frequency: intensity: Dural inn: 2 - 3 clays per week 60% 70% or your maximum heart rate 20 minules NOTE: If you have trouble getting started on the treadmill, try elevating the front of the WalkFit". When the base is elevated, gravity aids the movement of the treadmill belt. Intermediate Walking only: Walking while using the arm exerciser: Frequency: iniensity: Duration: 1.9 - 20 minutes 10 - 20 minutes 3 • 4 days per week 70%- 80% of your maximum heart rate 25 - 40 minutes Advanced Walking only: Walking while using the arm exerciser: Frequency: Intensity: Duration: 20 - 25 minutes 20- 30 minutes 4 - S days per week 811% 85'3i., of your maximum heart rate 40 - 55 ininuics