NordicTrack MTN 740 NTM58020 User Manual

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Contents

17The following guidelines will help you to plan yourexercise program. Remember that proper nutrition andadequate rest are essential for successful results.EXERCISE INTENSITYWhether your goal is to burn fat or to strengthen yourcardiovascular system, the key to achieving thedesired results is to exercise with the proper intensity.The proper intensity level can be found by using yourheart rate as a guide. The chart below shows recom-mended heart rates for fat burning, maximum fat burn-ing, and cardiovascular (aerobic) exercise.To find the proper heart rate for you, first find your ageat the bottom of the chart (ages are rounded off to thenearest ten years). Next, find the three numbers aboveyour age; the three numbers are your “training zone.”The lowest number is the recommended heart rate forfat burning; the middle number is the recommendedheart rate for maximum fat burning; and the highestnumber is the heart rate for aerobic exercise.Fat BurningTo burn fat effectively, you must exercise at a relative-ly low intensity level for a sustained period of time.During the first few minutes of exercise, your bodyuses easily accessible carbohydrate calories for ener-gy. Only after the first few minutes of exercise doesyour body begin to use stored fat calories for energy. Ifyour goal is to burn fat, adjust the intensity of yourexercise until your heart rate is near the lowest num-ber or the middle number in your training zone as youexercise.Aerobic ExerciseIf your goal is to strengthen your cardiovascular sys-tem, your exercise must be “aerobic.” Aerobic exerciseis activity that requires large amounts of oxygen forprolonged periods of time. This increases the demandon the heart to pump blood to the muscles, and on thelungs to oxygenate the blood. For aerobic exercise,adjust the intensity of your exercise until your heartrate is near the highest number in your training zone.WORKOUT GUIDELINESEach workout should include the following three parts:A warm-up, consisting of 5 to 10 minutes of stretchingand light exercise. A proper warm-up increases yourbody temperature, heart rate, and circulation in prepa-ration for exercise.Training zone exercise, consisting of 20 to 30 min-utes of exercising with your heart rate in your trainingzone. (During the first few weeks of your exercise pro-gram, do not keep your heart rate in your trainingzone for longer than 20 minutes.)A cool-down, with 5 to 10 minutes of stretching. Thiswill increase the flexibility of your muscles and willhelp to prevent post-exercise problems.EXERCISE FREQUENCYTo maintain or improve your condition, plan three work-outs each week, with at least one day of rest betweenworkouts. After a few months of regular exercise, youmay complete up to five workouts each week, ifdesired. The key to success is make exercise a regu-lar and enjoyable part of your everyday life.WARNING:• Before beginning this or any exercise pro-gram, consult your physician. This is espe-cially important for individuals over theage of 35 or individuals with pre-existinghealth problems.• The pulse sensor is not a medical device.Various factors may affect the accuracy ofheart rate readings. The pulse sensor isintended only as an exercise aid in deter-mining heart rate trends in general.EXERCISE GUIDELINES

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