Conditioning guidelines – NordicTrack 831.29882 User Manual

Page 26

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Conditioning Guidelines

FACTORS IN A SENSIBLE DIET

• Choose higWiber, low-fat, and fow-in-sugat*

foods: fruits, vegetables, and whole grains.

• Eat at feast five servings of fruits and

vegetables eacli day.

-

• Choose healthy snacks; bring healthy foods

with you to work or in the car.

^ Eat regular meals or mini-meals. Control your

portion siz6:^on't binge or overeat Eat '

• Reduce fast food and pre-packaged meals.

• Pay aitenfion to fat content and calories. ^

• Limit alcoholic beverages and caffeine.

• Drink at least eight to ten glasses of water a

EXERCISE STEPS

The following 9 steps for designing your exercise
program were developed by exercise physiologists at

NordicTrack. The actual exercise you perform is only
a part of a safe and effective training program. There
are many other aspects to developing a life-long
commitment to physical fitness.

Determine your target heart rate.

Your target heart rate (THR), is the rate at which
you would like your heart to work during aerobic

exercise. It is expressed as a percentage of your
maximum heart rate (MHR). MHR is the maximum
number of times that your heart can pump during
one minute. To determine your approximate MHR,
subtract your age (in years) from 220. This is only
an estimation of your MHR—only clinical stress
testing can provide an actual MHR reading.

Once you have determined your MHR, you can

establish your target heart rate zone. Beginning
exercisers may wish to start at 60 to 70 percent of
their MHR. This level is called the Health level.

Exercise at 70 to 85 percent of your MHR for the

optimal training, aerobic, or cardiovascular level—
the Fitness level. Advanced exercisers, or those
wishing to do sports, athletic conditioning, or inter­
val training workouts should exercise at 80 to 85

percent of the MHR for short periods of time. The
chart below shows Target Heart Rate Zones for
Health, Fitness, and Advanced exercisers.

Be sure to check your heart rate at least twice
during an aerobic conditioning session. First, check

your heart rate five minutes into your workout to be
sure that you are at the proper intensity. Then,

check it again near the end of your workout to
verify that you have maintained your target heart

rate for the recommended period of time.

D

Consult your physician before beginning
any exercise program.

A medical examination or consultation with your
physician is essential.

Establish personal fitness goals.

Set attainable, realistic goals. Reward yourself

when you meet those goals. Remember, your

goals should act as a guide for your workout
program.

' Health

Beginner,
low-intensity +

long duration =
fat burning

Fitnesa

Optimal train-,

ing, aerobic or
cardiovascular

.«Advanced

Sports, athletic
conditioning,

interval training

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