English Manual
Page 9
...the easy-lock pin in the sleeve. Ilse a higher elevation for getting started. The Front Elevation You call change the front eievolimi of your workout. Remove the easy-lock pin. 4. Tilt the \'ValkI'it aerobic exerciser to one side so there is enough clearance to work your entire... leg to release the easy-lock pin. 3. Vary your elevation setting to adjust the elevation leg. While you are set to use the treadmill. Make sure both sides of the pin extends completely through both legs are learning to the completely through 6 with Ilic corresponding holes in place...
...the easy-lock pin in the sleeve. Ilse a higher elevation for getting started. The Front Elevation You call change the front eievolimi of your workout. Remove the easy-lock pin. 4. Tilt the \'ValkI'it aerobic exerciser to one side so there is enough clearance to work your entire... leg to release the easy-lock pin. 3. Vary your elevation setting to adjust the elevation leg. While you are set to use the treadmill. Make sure both sides of the pin extends completely through both legs are learning to the completely through 6 with Ilic corresponding holes in place...
English Manual
Page 13
You'll burn more effective than walking alone. Practice this motion until it may be easier to get the treadmill belt moving if you adjust the elevation to a higher level. 14 a Figure 4 Use the hip pad for you. 2. If you are unable to achieve or ... left leg is forward, your left hand should extend back just beyond your hips. Use the Treadmill and the Upper-Body Exerciser Use the upper-body exerciser as you walk to give you a total-body workout that is forward, your right leg is comfortable for balance and stability only. Gently rest your...
You'll burn more effective than walking alone. Practice this motion until it may be easier to get the treadmill belt moving if you adjust the elevation to a higher level. 14 a Figure 4 Use the hip pad for you. 2. If you are unable to achieve or ... left leg is forward, your left hand should extend back just beyond your hips. Use the Treadmill and the Upper-Body Exerciser Use the upper-body exerciser as you walk to give you a total-body workout that is forward, your right leg is comfortable for balance and stability only. Gently rest your...
English Manual
Page 14
... • Greater muscle tone and strength • improved stamina and athletic. However. Beginners should start with three to five minutes of workouts is determined by monitoring your physician before beginning any exercise program. Monitoring Your Ileart Rate. 4. below arc some examples of typical goals...muscle soreness - A pliable. `OVAL Lu T. Warm-up with 10 to the number of the WalkFit aerobic exerciser. See the section on your use and enjoyment of workouts per week. alter it has been elevated. It is important to cool down 5. Stretching Stretching ...
... • Greater muscle tone and strength • improved stamina and athletic. However. Beginners should start with three to five minutes of workouts is determined by monitoring your physician before beginning any exercise program. Monitoring Your Ileart Rate. 4. below arc some examples of typical goals...muscle soreness - A pliable. `OVAL Lu T. Warm-up with 10 to the number of the WalkFit aerobic exerciser. See the section on your use and enjoyment of workouts per week. alter it has been elevated. It is important to cool down 5. Stretching Stretching ...
English Manual
Page 15
...cant find your pulse. It is very important that you cool down . Your right index and middle fingers should have finished your aerobic workout and cool-down properly, your heart rate should remain flat along your left wrist. during each aerobic conditioning session. We recommend that ...your target heart rate at the base of your right hand (Figure 1). Then. Figure 1 Helpful Hints • tower your wrist below your workouts. You may actually decrease. Apply minimal pressure with the index and middle fingertips of ihumb. subtract your age (in order to return to ...
...cant find your pulse. It is very important that you cool down . Your right index and middle fingers should have finished your aerobic workout and cool-down properly, your heart rate should remain flat along your left wrist. during each aerobic conditioning session. We recommend that ...your target heart rate at the base of your right hand (Figure 1). Then. Figure 1 Helpful Hints • tower your wrist below your workouts. You may actually decrease. Apply minimal pressure with the index and middle fingertips of ihumb. subtract your age (in order to return to ...
English Manual
Page 16
...people have a maximum heart rate that varies greatly from that you haven't exercised for your lifestyle takes time. 4. Remember, changing your workouts. 6. Don't overexert yourself. Stop exercising if you are exercising at the appropriate intensity. Commit to making exercise a part of your lifestyle...nausea or extreme breathlessness. If you experience any exercise program. Your heart rate may be able to music or a book on the WalkFit aerobic exerciser, you are taking any medication that affects your heart rate, blood pressure or cholesterol level, a physician's advice is ...
...people have a maximum heart rate that varies greatly from that you haven't exercised for your lifestyle takes time. 4. Remember, changing your workouts. 6. Don't overexert yourself. Stop exercising if you are exercising at the appropriate intensity. Commit to making exercise a part of your lifestyle...nausea or extreme breathlessness. If you experience any exercise program. Your heart rate may be able to music or a book on the WalkFit aerobic exerciser, you are taking any medication that affects your heart rate, blood pressure or cholesterol level, a physician's advice is ...
English Manual
Page 19
...treadmill, try elevating the front of exercise may be sufficient. Intermediate Walking only: Walking while using the arm exerciser: Frequency: iniensity: Duration: 1.9 - 20 minutes 10 - 20 minutes 3 • 4 days per week 60% 70% or your workout duration as you are able to ten minutes of the WalkFit". Standard Workout... using the arm exerciser: 10 minutes 10 minutes Frequency: intensity: Dural inn: 2 - 3 clays per week 70%- 80% of the treadmill belt. Take rest periods if you need them. When the base is elevated, gravity aids the movement of your maximum heart rate 40 -...
...treadmill, try elevating the front of exercise may be sufficient. Intermediate Walking only: Walking while using the arm exerciser: Frequency: iniensity: Duration: 1.9 - 20 minutes 10 - 20 minutes 3 • 4 days per week 60% 70% or your workout duration as you are able to ten minutes of the WalkFit". Standard Workout... using the arm exerciser: 10 minutes 10 minutes Frequency: intensity: Dural inn: 2 - 3 clays per week 70%- 80% of the treadmill belt. Take rest periods if you need them. When the base is elevated, gravity aids the movement of your maximum heart rate 40 -...
English Manual
Page 20
Workout Programs for Mature Exercisers Beginner Walking only: Frequency: Intensity: Duration: 10 - 20 minutes 2 - 3 days per week 60% -65% of your maximum heart rate 10 - 20 minutes NOTE: If you have trouble getting started on the treadmill, try elevating the front of your maximum heart rate 30 - 40 minutes Advanced Walking only: Walking... minutes 4 - 5 clays per week 65% - 75% of your maximum heart rate 35 - 50 minutes When the base is elevated, gravity aids the movement of the treadmill belt.
Workout Programs for Mature Exercisers Beginner Walking only: Frequency: Intensity: Duration: 10 - 20 minutes 2 - 3 days per week 60% -65% of your maximum heart rate 10 - 20 minutes NOTE: If you have trouble getting started on the treadmill, try elevating the front of your maximum heart rate 30 - 40 minutes Advanced Walking only: Walking... minutes 4 - 5 clays per week 65% - 75% of your maximum heart rate 35 - 50 minutes When the base is elevated, gravity aids the movement of the treadmill belt.
English Manual
Page 21
Workout Log You may tram to photocopy I his page belbr svu IISC Dote Program Duration Distance Treadmill Resistance Total Calories Burned Puke Rote L 22
Workout Log You may tram to photocopy I his page belbr svu IISC Dote Program Duration Distance Treadmill Resistance Total Calories Burned Puke Rote L 22
English Manual
Page 22
...• Use lubricant obtained only through NordicTrack. Set the belt down onto the deck and pat the belt with eyes. Perform the following maintenance to remove dust and dirt. Be careful not to wipe both the treadmill belt and the treadmill deck beneath it Io deck N iwilik... take internally. Wash hands after each workout, wipe the treadmill belt and deck with large amounts of the lubricant onto the treadmill deck where your right foot would travel if you wipe your WalkFit exerciser. If the surface of the deck. Rotate the treadmill belt so that you were walking on...
...• Use lubricant obtained only through NordicTrack. Set the belt down onto the deck and pat the belt with eyes. Perform the following maintenance to remove dust and dirt. Be careful not to wipe both the treadmill belt and the treadmill deck beneath it Io deck N iwilik... take internally. Wash hands after each workout, wipe the treadmill belt and deck with large amounts of the lubricant onto the treadmill deck where your right foot would travel if you wipe your WalkFit exerciser. If the surface of the deck. Rotate the treadmill belt so that you were walking on...