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Conditioning Guidelines
FACTORS IN A SENSIBLE DIET
¥ Choose high-fibber, low-fat, and low-in-sugar
foods: fruits, vegetables, and whole grains.
¥ Eat at least five servings of fruits and
vegetables each day.
¥ Cut back on red meat consumption; eat lean
meat, white meat, and fish.
¥ Choose healthy snacks; bring healthy foods
with you to work or in the car.
¥ Eat regular meals or mini-meals. Control your
portion sizeÑdon't binge or overeat. Eat
slowly.
¥ Reduce fast food and pre-packaged meals.
¥ Pay attention to fat content and calories.
¥ Limit alcoholic beverages and caffeine.
¥ Drink at least eight to ten glasses of water a
day.
EXERCISE STEPS
The following 9 steps for designing your exercise
program were developed by exercise physiologists at
NordicTrack. The actual exercise you perform is only
a part of a safe and effective training program. There
are many other aspects to developing a life-long
commitment to physical fitness.
Consult your physician before beginning
1
any exercise program.
A medical examination or consultation with your
physician is essential.
Establish personal fitness goals.
2
Set attainable, realistic goals. Reward yourself
when you meet those goals. Remember, your
goals should act as a guide for your workout
program.
Determine your target heart rate.
3
Your target heart rate (THR), is the rate at which
you would like your heart to work during aerobic
exercise. It is expressed as a percentage of your
maximum heart rate (MHR). MHR is the maximum
number of times that your heart can pump during
one minute. To determine your approximate MHR,
subtract your age (in years) from 220. This is only
an estimation of your MHRÑonly clinical stress
testing can provide an actual MHR reading.
Once you have determined your MHR, you can
establish your target heart rate zone. Beginning
exercisers may wish to start at 60 to 70 percent of
their MHR. This level is called the Health level.
Exercise at 70 to 85 percent of your MHR for the
optimal training, aerobic, or cardiovascular levelÑ
the Fitness level. Advanced exercisers, or those
wishing to do sports, athletic conditioning, or
interval training workouts should exercise at 80 to
85 percent of the MHR for short periods of time.
The chart below shows Target Heart Rate Zones
for Health, Fitness, and Advanced exercisers.
Be sure to check your heart rate at least twice
during an aerobic conditioning session. First, check
your heart rate five minutes into your workout to be
sure that you are at the proper intensity. Then,
check it again near the end of your workout to
verify that you have maintained your target heart
rate for the recommended period of time.
TARGET HEART RATE ZONES
200
180
160
140
120
100
80
25 30 35 40 45 50 55 60 65 70
Age
Health
Fitness
Advanced
Beginner,
Optimal train-
Sports, athletic
low-intensity +
ing, aerobic or
conditioning,
long duration =
cardiovascular
interval training
fat burning
12
DIAGRAM OF THE CONSOLE
A
Pulse
Sensor
E
Clip
A: Pulse/Calories Display
C: Speed Display
B: Time/Pace Display
D: Incline/Distance Display
CAUTION:
Before operating the
console, read the following precautions.
¥ Do not stand on the walking belt when
turning on the power or starting the
walking belt.
¥ Always wear the clip (see the drawing
above) whilst operating the treadmill. If the
key is pulled from the console, the walking
belt will stop.
¥ The treadmill is capable of high speeds.
Adjust the speed in small increments.
¥ The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in
determining heart rate trends in general.
¥ To reduce the risk of electric shock, keep
the console dry.
B
C
D
Note: If there is a thin
F
G
H
sheet of plastic on the
console, remove it.
Key
E: Incline Buttons
G: Stop Button
F: Start Button
H: Speed Buttons
STEP-BY-STEP CONSOLE OPERATION
The treadmill console is designed to help you get the
most from your workouts. The console features
electronic speed and incline controls, a built-in pulse
sensor, and four displays that provide continuous
exercise feedback. Note: The console can display
speed and distance in either miles or kilometres (refer
to Speed Display on page 10.) For simplicity, all
instructions in this ownerÕs guide refer to miles.
Follow the steps below to operate the console:
Plug in the power cord.
1
Press the on/off
switch, located on the
front of the treadmill,
ÒOnÓ
to the ÒonÓ position.
Position
Next, follow the
instructions on page 8
to plug in the power
cord. When the power cord is plugged in, the four
displays on the console will flash once and then
darken. (Note: If the key is in the console when the
power cord is plugged in, the letters ÒPOÓ will flash
in the SPEED display. If this occurs, remove the key.)
9
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