NordicTrack 831.23948.1 - EXERCISE GUIDELINES; EXERCISE INTENSITY; WORKOUT GUIDELINES

30
EXERCISE GUIDELINES
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7#8L#%*:'C8#'0"4%$&"0'"b"#-$6"'$/18#*%4$8/V'8+4%$/'%'
#"7)4%+&"'+88T'8#'-8/6)&4'N8)#'75N6$-$%/:'P"*"*+"#V'
7#87"#'/)4#$4$8/'%/0'%0"a)%4"'#"64'%#"'"66"/4$%&'18#'
6)--"661)&'#"6)&46:'
EXERCISE INTENSITY
35"45"#'N8)#'L8%&'$6'48'+)#/'1%4'8#'48'64#"/L45"/'N8)#'
-%#0$89%6-)&%#'6N64"*V'"b"#-$6$/L'%4'45"'7#87"#'$/4"/=
6$4N'$6'45"'T"N'48'%-5$"9$/L'#"6)&46:'Z8)'-%/')6"'N8)#'
5"%#4'#%4"'%6'%'L)$0"'48'1$/0'45"'7#87"#'$/4"/6$4N'&"9"&:'
@5"'-5%#4'+"&8K'658K6'#"-8**"/0"0'5"%#4'#%4"6'18#'
1%4'+)#/$/L'%/0'%"#8+$-'"b"#-$6":
@8'1$/0'45"'7#87"#'$/4"/6$4N'&"9"&V'1$/0'N8)#'%L"'%4'45"'
+8448*'81'45"'-5%#4'.%L"6'%#"'#8)/0"0'811'48'45"'/"%#=
"64'4"/'N"%#62:'@5"'45#""'/)*+"#6'&$64"0'%+89"'N8)#'
%L"'0"1$/"'N8)#'e4#%$/$/L'O8/":f'@5"'&8K"64'/)*+"#'$6'
45"'5"%#4'#%4"'18#'1%4'+)#/$/LV'45"'*$00&"'/)*+"#'$6'45"'
5"%#4'#%4"'18#'*%b$*)*'1%4'+)#/$/LV'%/0'45"'5$L5"64'
/)*+"#'$6'45"'5"%#4'#%4"'18#'%"#8+$-'"b"#-$6":
Burning Fatg@8'+)#/'1%4'"11"-4$9"&NV'N8)'*)64'"b"#=
-$6"'%4'%'&8K'$/4"/6$4N'&"9"&'18#'%'6)64%$/"0'7"#$80'81'
4$*":',)#$/L'45"'1$#64'1"K'*$/)4"6'81'"b"#-$6"V'N8)#'
+80N')6"6'-%#+85N0#%4"'-%&8#$"6'18#'"/"#LN:';/&N'%14"#'
45"'1$#64'1"K'*$/)4"6'81'"b"#-$6"'08"6'N8)#'+80N'+"L$/'
48')6"'648#"0'1%4'-%&8#$"6'18#'"/"#LN:'D1'N8)#'L8%&'$6'48'
+)#/'1%4V'%0`)64'45"'$/4"/6$4N'81'N8)#'"b"#-$6"')/4$&'N8)#'
5"%#4'#%4"'$6'/"%#'45"'&8K"64'/)*+"#'$/'N8)#'4#%$/$/L'
O8/":'C8#'*%b$*)*'1%4'+)#/$/LV'"b"#-$6"'K$45'N8)#'
5"%#4'#%4"'/"%#'45"'*$00&"'/)*+"#'$/'N8)#'4#%$/$/L'
O8/":
Aerobic ExercisegD1'N8)#'L8%&'$6'48'64#"/L45"/'N8)#'
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81'8bNL"/'18#'7#8&8/L"0'7"#$806'81'4$*":'C8#'%"#8+$-'
"b"#-$6"V'%0`)64'45"'$/4"/6$4N'81'N8)#'"b"#-$6"')/4$&'N8)#'
5"%#4'#%4"'$6'/"%#'45"'5$L5"64'/)*+"#'$/'N8)#'4#%$/$/L'
O8/":'
WORKOUT GUIDELINES
Warming Upg!4%#4'K$45']'48'<?'*$/)4"6'81'64#"4-5=
$/L'%/0'&$L54'"b"#-$6":'R'K%#*=)7'$/-#"%6"6'N8)#'+80N'
4"*7"#%4)#"V'5"%#4'#%4"V'%/0'-$#-)&%4$8/'$/'7#"7%#%4$8/'
18#'"b"#-$6":'
Training Zone ExercisegBb"#-$6"'18#'F?'48'G?'*$/=
)4"6'K$45'N8)#'5"%#4'#%4"'$/'N8)#'4#%$/$/L'O8/":'.,)#$/L'
45"'1$#64'1"K'K""T6'81'N8)#'"b"#-$6"'7#8L#%*V'08'/84'
T""7'N8)#'5"%#4'#%4"'$/'N8)#'4#%$/$/L'O8/"'18#'&8/L"#'
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"b"#-$6"i'/"9"#'58&0'N8)#'+#"%45:'
Cooling DowngC$/$65'K$45']'48'<?'*$/)4"6'81'64#"4-5=
$/L:'!4#"4-5$/L'$/-#"%6"6'45"'1&"b$+$&$4N'81'N8)#'*)6-&"6'
%/0'5"&76'48'7#"9"/4'7864="b"#-$6"'7#8+&"*6:
EXERCISE FREQUENCY
@8'*%$/4%$/'8#'$*7#89"'N8)#'-8/0$4$8/V'-8*7&"4"'45#""'
K8#T8)46'"%-5'K""TV'K$45'%4'&"%64'8/"'0%N'81'#"64'
+"4K""/'K8#T8)46:'R14"#'%'1"K'*8/456'81'#"L)&%#'"b"#=
-$6"V'N8)'*%N'-8*7&"4"')7'48'1$9"'K8#T8)46'"%-5'K""TV'
$1'0"6$#"0:'P"*"*+"#V'45"'T"N'48'6)--"66'$6'48'*%T"'
"b"#-$6"'%'#"L)&%#'%/0'"/`8N%+&"'7%#4'81'N8)#'"9"#N0%N'
&$1":
WARNING: Before beginning this
or any exercise program, consult your physi-
cian. This is especially important for persons
over age 35 or persons with pre-existing
health problems.
The heart rate monitor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The heart rate monitor is
intended only as an exercise aid in determin-
ing heart rate trends in general.