NordicTrack NTTL15083 - Manual (Page 28)

Get FIT with the PowerTread 2000.
Effective aerobic exercise has three major parts:
frequency, intensity, and time. The acronym "FIT"
may help you to remember these three parts:
ÒFÓ stands for the frequency of your workouts.
Three to five workouts per week are recom-
mended. Exercise at least four times a week for
weight loss.
ÒIÓ refers to the intensity of your workout.
Check your heart rate at least twice during
your aerobic exercise session: once during the
session and once again at the end. Maintain a
workout intensity level within your Target Heart
Rate Zone. You can measure your heart rate using
the heart rate monitor. An alternate method is
described below:
1. Lower your wrist below your heart level. This will
make your heart rate stronger and easier to feel.
2. Using the
index and
middle fingertips
of your right
hand, touch your
left wrist, one-
fourth inch from
your wrist joint,
at the base of
your thumb.
3. Apply minimal pressure with both fingersÑlet
the beat come to your fingers. If you can't find your
pulse, use the opposite wrist and hand.
ÒTÓ is for the time or duration of your workout.
Beginning exercisers may wish to start with 5
to 10 minutes of aerobic activity. Those in average
physical condition should exercise for 20 to 30
minutes. Highly fit people, or people who want to
lose weight, should exercise for 30 to 60 minutes.
The key to the time factor is that you maintain your
target heart rate for the duration of the workout
period.
Remember to take it slowly. Fitness is a lifelong
commitment. If you can't go the full 20 minutes
from the start, which is common, try to exercise for
five minutes at a time, a couple of times a day.
Recent research indicates that several short
workouts in one day can also provide fitness
benefits. Gradually, your stamina will increase and
it will become easier to exercise for longer periods
of time.
Cool down after aerobic exercise.
Keep moving! It is important that you cool down
properly to allow your heart rate to decrease slowly
after it has been elevated. This helps the blood
flow from your extremities back to your heart. Keep
your legs moving on the treadmill at a slower pace
for at least five minutes following the aerobic
phase.
Stretch again at the end of your exercise
session.
Stretching after exercise reduces muscle soreness.
See step 5 on page 27.
Participate in strength training.
"Balanced fitness, including both strength training
and aerobic exercise, can do more to ensure a
happy life than just about anything else known to
medical science today."
ÑKenneth Cooper, M.D., M.P.H., founder of The
Cooper Institute For Aerobic Research, Dallas,
Texas.
A strength-training program increases your lean
muscle mass. Lean muscle mass aids in burning
body fat. With additional muscle mass and
strength, you will receive the full benefits of an
exercise program. You will also be less prone to
injuries during the aerobic phase of your workout.
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BENEFITS OF AEROBIC EXERCISE
¥ Effective weight loss and management
¥ Added protection from heart disease
¥ Increased strength and health of bones
¥ Higher levels of energy for greater productivity
during the day
¥ Healthy stress relief from a pressure-packed
day
¥ Greater intellectual capacity and productivity
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