NordicTrack NTEL11990 User Manual

Contents

20CONDITIONING GUIDELINESThe following guidelines will help you to plan yourexercise program. Remember that proper nutritionand adequate 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 fatburning, and cardiovascular (aerobic) exercise.To find the proper heart rate for you, first find your ageon the bottom line of the chart (ages are rounded offto the nearest ten years). Next, find the three numbersabove your age. The three numbers are your “trainingzone.” The lowest number is the recommended heartrate for fat burning; the middle number is the recom-mended heart rate for maximum fat burning; the high-est number is the recommended heart rate for aerobicexercise.To measure your heart rate, first exercise for at leastfour minutes. Then, measure your heart rate using thepulse sensor (see step 7 on page 11).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.If your goal is to burn fat, adjust the intensity of yourexercise until your heart rate is near the lowest num-ber in your training zone as you exercise.For maximum fat burning, adjust the intensity of yourexercise until your heart rate is near the middle num-ber in your training zone as you exercise.Aerobic ExerciseIf your goal is to strengthen your cardiovascular sys-tem, your exercise must be “aerobic.” Aerobic exer-cise is activity that requires large amounts of oxygenfor prolonged periods of time. This increases thedemand on the heart to pump blood to the muscles,and on the lungs to oxygenate the blood. For aerobicexercise, adjust the intensity of your exercise untilyour heart rate is near the highest number in yourtraining zone.WORKOUT GUIDELINESEach workout should include the following threeimportant parts:A warm-up, consisting of 5 to 10 minutes of stretchingand light exercise (see SUGGESTED STRETCHESon page 21). A proper warm-up increases your bodytemperature, heart rate, and circulation in preparationfor 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 exerciseprogram, 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.To maintain or improve your condition, complete threeworkouts each week, with at least one day of restbetween workouts. After a few months of regular exer-cise, you may complete up to five workouts each weekif desired. The key to success is to make exercise aregular 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 persons over the age of 35or persons with pre-existing health 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 determin-ing heart rate trends in general.