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Before You Begin
Thank you for selecting the PowerTreadª PT 5.0
treadmill by NordicTrack. The PowerTread PT 5.0
offers an impressive array of features designed to help
you meet your fitness goals in the convenience and
privacy of your home. And when youÕre not exercising,
the PowerTread PT 5.0 can be folded up, requiring
less than half the floor space of other treadmills.
Before you use the PowerTread PT 5.0, please read
this ownerÕs guide.
Handrails
Storage Latch
Walking Belt
Foot Rails
Rear Roller
Adjustment Bolts
*IMPORTANT: Always wear the clip whilst operating the treadmill. If the key is pulled from the
console, the walking belt will stop.
If you have questions, or find that there are missing or
damaged parts, please call our Customer Service
Department on our freephone number: 0800 616329
Monday through Friday from 8:00 am to 8:30 pm and
Saturday from 10:00 am to 4:30 pm.
Before reading further, please review the drawing
below and familiarise yourself with the parts that are
labelled.
Console
Key/Clip*
Uprights
Circuit
Breaker
On/off
Switch
Front Wheels
Cushioned Walking Platform
6
WORKOUT TIPS
Full-body conditioning helps take care of many
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 13. Stretch in a smooth,
controlled manner. Hold each stretch for 15 to
30 seconds. You may experience some initial
muscle 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 your 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 immediately 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 three or four
short, 5- or 10-minute workouts in a day.
Heart Rate Intensity
Age
20
30
b.p.m.
120-140 114-133 108-126 102-119 96-112 90-105
140-170 133-162 126-153 119-145 112-136 105-128 98-119
b.p.m.
b.p.m.
160-170 152-162 144-153 136-145 128-136 120-128 112-119
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 level once you have
reached your desired fitness goals. It is intended to
be a maintenance program and should continue on
a regular, long-term basis.
You may wish to add Interval Training to your
maintenance 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 Ð your
age.
40
50
60
70
80
84-98
15
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