Heart rate intensity – NordicTrack 831.29882 User Manual

Page 29

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WORKOUT TIPS

,

Full-body conditioning helps take care of tnany .
of life’s aches and pains. However, it takes time

for your body to adapt to any new routine. Below

are some tips that will help ease you into your
new NordicTrack routine.

* Begin and end each exercise session with the

stretches on page 27. Stretch in a smooth,

controlled manner. Hold each stretch for

15

to

30 seconds. You may experience some initial

niuscie soreness and discomfort as a result of

exercising inactive or poorly stretched

muscles. For maximum benefit, a stretching
routine must be performed every day.

• Be’aware of yout; body's signals and react to

them accordingly. At your correct exercise
intensity, you should be able to whistle or

maintain a normal conversation. If during

exercise you feel tired, light-headed, dizzy, or

nauseated, stop exercising irrimediately and

consult your physician. Your heart rate may
also be affected by such things as stress,
caffeine, nicotine or prescription drugs.'

WORKOUT PROGRAMS

The Health level typically lasts four to six weeks. At this

level you should be concerned with slowly improving

your fitness level and endurance.

Take it slowly. Set mini-goals for yourself. You may
want to begin your fitness routine.with^hree or four
short, 5- or 10-minute workouts iri a day.

Move on to the Fitness Level only when you feel ready

and your heart rate has moved below your target heart

rate zone.

The Fitness level usually lasts 12 to 20 weeks. (It may

last longer, depending on your fitness goals.) At this
level you should strive to achieve your fitness goals.

Set realistic short- and long-term goals for yourself.
Frequently re-evaluate your fitness goals and reward

yourself as you are successful.

Move on to the Advanced Level when you have
reached your fitness goals and your heart rate has
moved below your target heart rate zone.

Work out at the Advanced\eve\ once you have reached
your desired fitness goals. It is intended to be a mainte­
nance program and should continue on a regular, long­
term basis.

You may wish to add Interval Training to your mainte­

nance program as well, interval training will add variety

to your workout routine and further condition your
cardiovascular system. Interval training has been
shown to promote higher levels of aerobic conditioning.

It consists of spurts of high-intensity activity followed by

active rest periods of exercise at a lower intensity.

For example, a one-minute spurt of high-resistance,

fast exercise* is followed by a two- to three-minute
active rest period of low-resistance, slow exercise. The
duration of these periods should be based more on

how you feel rather than time. A sequence such as this
should be repeated 5 to 20 times during your workout
session.

‘Estimated maximum heart rate (MHR) = 220 - your age.

KEAtT ШЕ

I N T C H S I T Y

Heart Rate Intensity

Age 20 30 40 50 60 70 80

^ 6 0 %

-

70%^

4 Н É A L T 1 ^

^ 0 %

^

8 S ^

4? ITN

1

b.p.m. 120-140

114-133. 108-126

102-119

96-112

90-105

84-98

b.p.m. 140-170

133-162

126-153

119-145

112-136

1

Ш

^128

^ 0 %

8 5 ^

^ A D V

a n

C € D

v

(

)

b.p.m. 1160^170

152

-

1621144-153

120-128

29

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