NordicTrack 831.29882 User Manual

Page 28

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BENEFITS OF AEROBIC EXERCISE

• Effective weight Foss and management

• Added protection from heart disease

• Increased strength and health of bones

• Higher levels of energy for greater productivity

during the day

. '

'.

• Heaithy stress relief from a pressure-packed

day

• Greater intellectual capacity and productivity

I 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:

B

“F” 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.

‘T 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.

hL

it

7

B

3. Apply minimal pressure with both fingers—let

the beat come to your fingers. If you can't find your
pulse, use the opposite wrist and hand.

"T" 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 lime, 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.

I

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."

Kenneth 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.

28

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