Conditioning Guidelines; Exercise Intensity; Workout Guidelines; Exercise Frequency - NordicTrack CXT 910 User Manual

CONDITIONING GUIDELINES
lING:
The following guidelines will help you to plan your
exercise program. Remember that proper nutdtion
and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascularsystem, the key to achievingthe
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, maximum fat
burning, and cardiovascular(aerobic) exercise.
155 145 140 130 125 115 165
145 138 130 125 118 110 103 _)
125 120 115 110 105 95 90 W
20 30 40 50 60 70 80
To find the proper heart rate for you, first find your age
on the bottom line of the chart (ages are rounded off
to the nearest ten years). Next, find the three numbers
above your age. The three numbers are your "training
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 relative-
ly low intensity level for a sustained pedod of time.
Dudng the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored fat calories for energy.
If your goal is to bum fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjustthe intensityof your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascularsys-
tem, your exercise must be "aerobic." Aerobic exer-
cise is activitythat requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump bloodto the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone as you exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exemise. A proper warm-up increases your
body temperature, heart rate, and circulationin prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercisingwith your heart rate in your training
zone. (During the first few weeks of your exercise
program, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down, with 5 to 10 minutes of stretching.This
will increase the flexibilityof your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition,complete three
workouts each week, with at least one day of rest
between workouts.After a few months of regular exer-
cise, you may complete up to five workoutseach week
if desired. The key to success is to make exercise a
regular and enjoyable part of your everyday life.
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