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Recent research indicates that several short workouts in one day can also provide fitness benefits. Gradually, your stamina will increase and it will become easier to exercise for longer periods of time. Cool down after aerobic exercise. Keep moving! It is important that you cool down properly to allow your heart rate to decrease slowly after it has been elevated. This helps the blood flow from your extremities back to your heart. Keep your legs moving on the treadmill at a slower pace for at least five minutes following the aerobic phase. Stretch again at the end of your exercise session. Stretching after exercise reduces muscle soreness. See step 5 on page 23. Participate in strength training. "Balanced fitness, including both strength training and aerobic exercise, can do more to ensure a happy life than just about anything else known to medical science today." NKenneth Cooper, M.D., M.P.H., founder of The Cooper Institute For Aerobic Research, Dallas, Texas. A strength-training program increases your lean muscle mass. Lean muscle mass aids in burning body fat. With additional muscle mass and strength, you will receive the full benefits of an exercise program. You will also be less prone to injuries during the aerobic phase of your workout. 7 8 9 24 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. The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improving *Estimated maximum heart rate (MHR) = 220 - your age. 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 140-170 133-162 126-153 119-145 112-136 105-128 98-119 20 30 40 50 60 70 80 b.p.m. Age 120-140 114-133 108-126 102-119 96-112 90-105 84-98 160-170 152-162 144-153 136-145 128-136 120-128 112-119 b.p.m. b.p.m. 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 23. 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 25 Part ListNModel No. 831.298810 R0399A To find the parts listed below, refer to the Exploded Drawing attached in the center of this userOs manual. Key No. Qty. Description Key No. Qty. Description 1 2 Rear Roller Adj. Bolt 53 2 Rear Pad 2 1 Front Roller Adj. Bolt 54 1 Left Rear Endcap 3 2 Receiver Screw 55 2 Sensor Star Washer 4 1 On/Off Switch 56 4 Frame Pivot Bolt 5 1 Storage Latch 57 1 Console Wire Harness 6 4 Isolator 58 1 Right Foot Rail 7 2 Ground Wire Screw 59 1 Motor Bolt 8 4 Platform Screw 60 1 Sensor Bracket Nut 9 1 Left Foot Rail 61 2 Sensor Locknut 10 2 Handrail Endcap 62 18 Belly Pan Fastener 11 1 Pulse Sensor Cover 63 1 Right Rear Endcap 12 2 Sensor Pad 64 2 Base Endcap 13* 1 Receiv...