Before You Begin; Conditioning Guidelines - NordicTrack NTEVEL08990 User Manual

BEFORE YOU BEGIN

Congratulations for selecting the new NordicTrack
VGR940 elliptical crosstrainer. The NordicTrack ®
VGR940 is an incredibly smooth exerciser that moves
your feet in a natural elliptical path, minimising the
impact on your knees and ankles. And the unique
NordicTrack ® VGR940 features adjustable resistance
and incline to help you get the most from your exercise.
Welcome to a whole new world of natural, elliptical-
motion exercise from NordicTrack.
For your benefit, read this manual carefully before
Water Bottle Holder*
Upper Body Arm
Handlebar
BACK
Pedal Disk
Wheel Pedal Arm
® you use the NordicTrack ® VGR940. If you have
additional questions, please call our Customer Service
Department at 08457 089 009. To help us assist you,
please mention the product model number and serial
number when calling. The model number is NTEV-
EL08990. The serial number can be found on a decal
attached to the elliptical crosstrainer (see the front
cover of this manual for the location of the decal).
Before reading further, please familiarise yourself with
the parts that are labelled in the drawing below.
Book Rack
Incline Frame
Incline Knob
RIGHT SIDE
Pedal *No water bottle is included
4

CONDITIONING GUIDELINES

The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
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 determin-
ing heart rate trends in general.
EXERCISE INTENSITY
Console
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
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-
FRONT
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
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 lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est number is the recommended heart rate for aerobic
exercise.
To measure your heart rate, first exercise for at least
four minutes. Then, measure your heart rate using the
pulse sensor (see step 6 on page 11).
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During 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 burn 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, adjust the intensity of 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 cardiovascular sys-
tem, your exercise must be "aerobic." Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to 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.
WORKOUT GUIDELINES
Each workout should include the following three
important parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with 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 flexibility of your muscles and will
help to prevent post-exercise problems.
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 workouts each week
if desired. The key to success is to make exercise a
regular and enjoyable part of your everyday life.
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