NordicTrack 30710.0, User Manual

These guidelines will help you to plan your exercise

program. For detailed exercise information, obtain a

reputable book or consult your physician. Remember,

proper nutrition and adequate rest are essential for

successful results. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your

cardiovascular system, exercising at the proper inten-

sity is the key to achieving results. You can use your

heart rate as a guide to find the proper intensity level.

The chart below shows recommended heart rates for

fat burning, maximum fat burning, and aerobic exer-

cise.

To find the proper intensity level, first find your age at

the bottom of the chart (ages are rounded off to the

nearest ten years). The three numbers listed above

your age define your “training zone.” The lowest num-

ber is the heart rate for fat burning, the middle num-

ber is the heart rate for maximum fat burning, and the

highest number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exercise

at a low intensity level for a sustained period of time.

During the first few minutes of exercise, your body uses

carbohydrate calories for energy. 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 number in your training zone. For maxi-

mum fat burning, exercise with your heart rate near the

middle number in your training zone.

Aerobic Exercise—If your goal is to strengthen your

cardiovascular system, you must perform aerobic

exercise, which is activity that requires large amounts

of oxygen for prolonged periods of time. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone. 

WORKOUT GUIDELINES

Warm-up—Start with 5 to 10 minutes of stretching and

light exercise. A warm-up increases your body tem-

perature, heart rate, and circulation in preparation for

exercise. 

Training Zone Exercise—Exercise for 20 to 30 min-

utes 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.) Breathe regularly and deeply as

you exercise–never hold your breath. 

Cool-down—Finish with 5 to 10 minutes of stretching.

Stretching increases the flexibility of 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 workouts each

week, if desired. Remember, the key to success is to

make exercise a regular and enjoyable part of your

everyday life.

EXERCISE GUIDELINES

WARNING:

Before beginning

this or any exercise program, consult your

physician. This is especially 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.

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