NordicTrack VGR900 User Manual

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Contents

12The following guidelines will help you to plan yourexercise program. Remember that a proper diet andadequate rest are essential for successful results.EXERCISE INTENSITYWhether your goal is to burn fat or 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. For effective exercise, your heartrate should be maintained at a level between 70% and85% of your maximum heart rate as you exercise. Thisis known as your training zone.You can find your training zone in the table below.Training zones are listed according to age and physi-cal condition.Burning FatTo burn fat, you must exercise at a low intensity levelfor a sustained period of time. During the first fewminutes of exercise, your body uses easily accessiblecarbohydrate calories for energy. Only after the first fewminutes of exercise does your body begin to use storedfat calories for energy. If your goal is to burn fat, adjustthe intensity of your exercise until your heart rate isnear the low end of your training zone as you exercise.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 middle of your training zone.HOW TO MEASURE YOUR HEART RATETo measure yourheart rate, firstexercise for atleast four minutes.Then, stop exer-cising and placetwo fingers onyour wrist asshown. Take asix-second heart-beat count, and multiply the result by 10 to find yourheart rate. For example, if your six-second heartbeatcount is 14, your heart rate is 140 beats per minute.(A six-second count is used because your heart ratewill drop rapidly when you stop exercising.) Adjust theintensity of your exercise until your heart rate is at thedesired level.WORKOUT GUIDELINESEach workout should include three important parts:(1) a warm-up, (2) training zone exercise, and (3) acool-down.Warming upWarming up prepares the body for exercise byincreasing circulation, delivering more oxygen to themuscles, and raising the body temperature. Begineach workout with 5 to 10 minutes of stretching andlight exercise to warm up.20 138-167 133-16225 136-166 132-16030 135-164 130-15835 134-162 129-15640 132-161 127-15545 131-159 125-15350 129-156 124-15055 127-155 122-14960 126-153 121-14765 125-151 119-14570 123-150 118-14475 122-147 117-14280 120-146 115-14085 118-144 114-139AGEUNCONDITIONEDTRAINING ZONE(BEATS/MIN)CONDITIONEDTRAINING ZONE(BEATS/MIN)CONDITIONING GUIDELINESWARNING: Before beginning this or any exer-cise program, consult your physician. This isespecially important for persons over the ageof 35 or persons with pre-existing healthproblems.5ASSEMBLYAssembly requires two people. Place all parts of the elliptical crosstrainer in a cleared area and remove thepacking materials. Do not dispose of the packing materials until assembly is completed. In addition to the twoincluded allen wrenches, assembly requires a phillips screwdriver , an adjustablewrench , a rubber mallet , and pliers .As you assemble the elliptical crosstrainer, use the drawings below to identify the small parts used in assembly.The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST onpage 14. The second number refers to the quantity used in assembly. Note: Some small parts may have beenpre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.1. Identify the Rear Stabilizer (94), which has Wheels (45)attached to it.Attach the Rear Stabilizer (94) to the rear of the Frame(1) with the two Rear Stabilizer Bolts (60) and two M10Nylon Locknuts (26). Make sure that the RearStabilizer is turned so the Wheels are not touchingthe floor.261604526 941Rear Stabilizer Bolt (60)–2M10 Nylon Locknut (26)–7Pedal Screw (43)–6Incline Axle Screw (30)–2M10 x 85mm Bolt (25)–1Plastic PedalSpacer (92)–2M8 SplitWasher (58)–2Chrome TubeWasher (84)–2M8 Washer (33)–2Front Stabilizer Bolt (86)–22. Attach the Front Stabilizer (90) to the front of theFrame (1) with the two Front Stabilizer Bolts (86) andtwo M10 Nylon Locknuts (26).8690262612

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