NordicTrack 9600 Bike Manual page 30

BENEFITS OF AEROBIC EXERCISE
• Effective weight loss and management
• Added protection from heart disease
• Increased strength and health of bones
• Higher levels of energy for greater productivity
during the day
• Healthy stress relief from a pressure-packed
day
• Greater intellectual capacity and productivity
Get FIT with NordicTrack
6
Effective aerobic exercise has three major parts:
frequency , intensity , and time . The acronym "FIT"
may help you to remember these three parts:
"F" stands for the frequency of your work-
F
outs. Three to five workouts per week are
recommended. Exercise at least four times a
week for weight loss.
"I" refers to the intensity of your workout.
I
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 handgrip pulse sensor or the method
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 finger-
tips of your
right hand,
touch your left
wrist, one-
fourth inch from
your wrist joint,
at the base of your thumb.
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 work-
T
out. 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 is to 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 time, 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.
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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 recumbent
bike at a slower pace for at least five minutes fol-
lowing the aerobic phase.
Stretch again at the end of your exercise
8
session.
Stretching after exercise reduces muscle sore-
ness. See step 5 on page 28.
Participate in strength training.
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"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 ex-
ercise program. You will also be less prone to in-
juries during the aerobic phase of your workout.
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