NordicTrack NTL21905.0 - Manual (Page 33)

EXERCISE GUIDELINES
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The following guidelines will help you to plan your ex­
ercise program. For more detailed exercise informa­
tion, obtain a reputable book or consult your physician.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom­
mended heart rates for fat burning and aerobic exercise.
HEART RATE TRAINING ZONES
AEROBIC 165 155 145 140 130 125 115
MAX FAT BURN 145 138 130 125 118 110 103
FAT BURN 125 120 115 110 105 95 90
Age 20 30 40 50 60 70 80
To find the proper heart rate for you, first find your age
near the bottom of the chart (ages are rounded oft to
the nearest ten years). Next, find the three numbers
above your age. The three numbers define your “train­
ing zone." The lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relatively
low intensity level tor a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate caforiesiof en­
ergy. Only after the first few minutes does your body
begin to use stored fat calories energy. If your goal
is to burn fat, adjust the speed or incline of the tread­
mill until your heart rate is near the lowest number in
your training zone.
For maximum fat burning, adjust the speed or incline
of the treadmill until your heart rate is near the middle
number in your training zone.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys­
tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the speed or incline of the treadmill until your
heart rate is near the highest number in your training
zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A Warm-up— Start each workout with 5 to 10 minutes
of stretching and light exercise. A proper warm-up in­
creases your body temperature, heart rate and circula­
tion in preparation for exercise.
Training Zone Exercise —After warming up, increase
the intensity of your exercise until your pulse is in your
training zone tor 20 to 60 minutes. (During the first few
weeks of your exercise program, do not keep your
pulse in your training zone for longer than 20 minutes.)
Breathe regularly and deeply as you exercise—never
hold your breath.
A Cool-down —Finish each workout with 5 to 10 min­
utes of stretching to cool down. This will increase the
flexibility of your muscles and will help prevent post-ex­
ercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest be­
tween workouts. After a few months, you may com­
plete up to five workouts each week if desired. The key
to success is to make exercise a regular and enjoyable
part of your everyday life.
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