Model No. 831.298800

Serial No.

Find the serial number in the location shown below. Write the serial number in the space above for reference.

Serial

Number

Decal

Questions?

As a manufacturer, we are com- mitted to providing complete customer satisfaction. If you have questions, or if there are missing or damaged parts, we will guarantee complete satis- faction through direct assistance from our factory.

TO AVOID UNNECESSARY

DELAYS, PLEASE CALL DIRECT

TO OUR TOLL-FREE CUSTOMER HOT LINE. The trained techni- cians on our Customer Hot Line will provide immediate assis- tance, free of charge to you.

CUSTOMER HOT LINE:

1-888-825-2588

Mon.???Fri., 6 a.m.???6 p.m. MST

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Save this manual for future reference.

USER'S MANUAL

SEARS, ROEBUCK AND CO., HOFFMAN ESTATES, IL 60179

1.It is the responsibility of the owner to ensure that all users of this treadmill are adequately informed of all warnings and precautions.

2.Use the treadmill only as described in this owner???s guide.

3.Place the treadmill on a level surface, with eight feet of clearance behind it. Do not place the treadmill on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the treadmill.

4.Keep the treadmill indoors, away from moisture and dust. Do not put the treadmill in a garage or covered patio, or near water.

5.Do not operate the treadmill where aerosol products are used or where oxygen is being administered.

6.Keep children under the age of 12 and pets away from the treadmill at all times.

7.The treadmill should not be used by persons weighing more than 250 pounds. Never allow more than one person on the treadmill at a time.

8.Wear appropriate clothing when using the treadmill. Do not wear loose clothing that could become caught in the treadmill. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the treadmill with bare feet, wearing only stockings, or in sandals.

9.When connecting the power cord (see How to Plug in the Power Cord on page 7), plug the power cord into a surge protector (not included) and plug the surge protector into a grounded circuit capable of carrying 15 or more amps. No other appliance should be on the same circuit.

10.Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppres- sor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dis- sipation of 450 joules. The surge suppressor

must be electrically rated for 120 volts AC and

15 amps.

11.Keep the power cord and the surge protector away from heated surfaces.

12.Never move the walking belt while the power is turned off. Do not operate the treadmill if the power cord or plug is damaged, or if the treadmill is not working properly. (See Before You Begin on page 5 if the treadmill is not working properly.)

13.Never start the treadmill while you are standing on the walking belt. Always hold the handrails while using the treadmill.

14.The treadmill is capable of high speeds. Adjust the speed in small increments to avoid sudden jumps in speed.

15.To reduce the possibility of the treadmill overheating, do not operate the treadmill continuously for longer than one hour.

16.Never leave the treadmill unattended while it is running. Always remove the key, unplug the power cord and move the on/off switch to the off position when the treadmill is not in use. (See the drawing on page 5 for the loca- tion of the on/off switch.)

17.Do not attempt to raise, lower, or move the treadmill until it is properly assembled. (See

Assembly on page 6, and How to Move the Treadmill on page 13.) You must be able to safely lift 45 pounds (20 kg) in order to raise, lower, or move the treadmill.

18.When folding or moving the treadmill, make sure that the frame is held securely by the storage latch.

19.Inspect and tighten all parts of the treadmill every three months.

20.The roller guards must be 1/8 inch from the rear roller (see the drawing on page 5). Remove the key and adjust the roller guards, if necessary.

21.Never drop or insert any object into any opening.

22.DANGER: Always unplug the power cord immediately after use, before cleaning the treadmill, and before performing the main- tenance and adjustment procedures described in this manual. Never remove the motor hood unless instructed to do so by an

authorized service representative. Servicing other than the procedures in this manual should be performed by an authorized service representative only.

23.This treadmill is intended for in-home use only. Do not use this treadmill in any commercial, rental, or institutional setting.

Before You Begin

Thank you for selecting the new NordicTrack PowerTread??? 1500 treadmill. The PowerTread 1500 treadmill combines advanced technology with innova- tive design to let you enjoy an excellent form of cardio- vascular exercise in the convenience and privacy of your home. And when you???re not exercising, the unique PowerTread 1500 can be folded up, requiring less than half the floor space of other treadmills.

For your benefit, read this manual carefully before using the treadmill. If you have additional questions, please call our toll-free Customer Service Department

at 1-888-825-2588, Monday through Friday, 6 a.m. until 6 p.m. Mountain Time (excluding holidays). To help us assist you, please note the product model number and serial number before calling. The model number of the treadmill is 831.298810. The serial num- ber can be found on a decal attached to the treadmill (see the front cover of this manual for the location).

Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled.

1.With the help of a second person, carefully raise the Uprights (70) until the Wheels (30) are resting flat on the floor.

2.Remove the two indicated Screws (43) from the left Upright (70).

Attach the Storage Latch (5) and the two Latch Spacers (93) to the left Upright (70) with the two Screws (43). Be careful not to overtighten the Screws.

Note: If it is difficult to fold or lower the treadmill, remove one or both of the Latch Spacers (93).

3.Remove the backing from the Wrench Clip (88). Press the Wrench Clip onto the left or right Upright (70) in the indi- cated location. Press the Allen Wrench (87) into the Wrench Clip.

4.Make sure that all parts of the treadmill are properly tightened. Place a mat beneath the treadmill to protect the floor or carpet.

3

70 89

88

Treadmill Operation

THE PERFORMANT LUBETM WALKING BELT

Your treadmill features a walking belt coated with PERFORMANT LUBETM, a high-performance lubricant.

IMPORTANT: Never apply silicone spray or other substances to the walking belt or the walking plat- form. Such substances will deteriorate the walking belt and cause excessive wear.

HOW TO PLUG IN THE POWER CORD

DANGER: Improper connection of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or service- man if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product???if it will not fit the outlet, have a proper outlet installed by a qualified electrician.

Your treadmill, like any other type of sophisticated electronic equipment, can be seriously damaged by sudden voltage changes in your home???s power. Voltage surges, spikes, and noise interference can result from weather conditions or from other appliances being turned on or off. To decrease the possibility of your treadmill being damaged, always use a surge suppressor with your treadmill (see drawing 1 at the right).

Surge suppressors are sold at most hardware stores and department stores. Use only a single-outlet surge suppressor that is UL 1449 listed as a transient voltage surge suppressor (TVSS). The surge suppressor must have a UL suppressed voltage rating of 400 volts or less and a minimum surge dissipation of 450 joules. The surge suppressor must be electrically rated for 120 volts AC and 15 amps.

This product must be grounded. If it should malfunc- tion or break down, grounding provides a path of least resistance for electric current to reduce the risk of elec- tric shock. This product is equipped with a cord having an equipment-grounding conductor and a grounding plug. Plug the power cord into a surge suppressor, and plug the surge suppressor into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances.

This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks like the plug illus- trated in drawing 1 below. A temporary adapter that looks like the adapter illustrated in drawing 2 may be used to connect the surge suppressor to a 2-pole receptacle as shown in drawing 2 if a properly grounded outlet is not available.

1

Grounded Outlet Box

Surge Suppressor Grounding Pin

2

Grounded Outlet Box

Adapter

Surge Suppressor

Lug

Metal Screw

The temporary adapter should be used only until a properly grounded outlet (drawing 1) can be installed by a qualified electrician.

The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used it must be held in place by a metal screw. Some 2-pole receptacle outlet box covers are not grounded. Contact a qualified elec- trician to determine if the outlet box cover is grounded before using an adapter.

CAUTION: Before operating the console, read the following precautions.

???Do not stand on the walking belt when turning on the power or starting the walking belt.

???Always wear the clip (see the drawing above) while operating the treadmill. If the key is pulled from the console, the walking belt will stop.

???The treadmill is capable of high speeds. Adjust the speed in small increments.

???To reduce the risk of electric shock, keep the console dry. Use only a sealed water bottle.

FEATURES OF THE CONSOLE

The treadmill console offers an impressive array of features designed to make your workouts more effective. When the console is in the manual mode, the speed and incline of the treadmill can be changed with a touch of a button. As you exercise, four displays will provide continuous exercise feedback. In addition, three preset programs will automatically control the incline of the treadmill as they guide you through effective workouts.

To use the MANUAL mode, follow the steps on pages 9 and 10. To use the INCLINE programs, see pages 11 and 12.

Note: The console can display speed and distance in either miles or kilometers (see Speed Display on page 10). For simplicity, all instructions in this owner???s guide refer to miles.

HOW TO USE THE MANUAL MODE

1 Plug in the power cord.

Follow the instructions on page 7 to plug in the power cord. When the power cord is plugged in, the displays on the console will flash once. (Note: If the key is in the console when the power cord is plugged in, the letters ???PO??? will

2 Insert the key fully into the console.

Stand on the foot rails of the treadmill. Locate the

clip attached to the key

and slide it onto your waistband. Next, insert

the key fully into the con-

sole. After a moment, the displays will light. Note: When you are familiar with the console, you may go directly to step 4 if desired. The first time you use the console, please follow all steps.

3 Select the MANUAL mode.

When the key is

inserted, the MANUAL mode will be selected. If

a different program has been selected, press

the PROGRAM SELECT

button repeatedly until a ???P-1??? appears in the TIME/ PACE display (program 1 is the MANUAL mode).

4 Press the START/ENTER button or the SPEED ???+??? button to start the walking belt.

After the button is pressed, there will be a brief pause; the walking belt will then begin to move at 1.0 mph. Hold the handrails and begin walking.

As you exercise,

change the speed of the walking belt as desired

by pressing the SPEED buttons. Each time one

of the buttons is

pressed, the speed will change by 0.1 mile per hour (mph). The buttons can be held down to change the speed quickly. The speed range is 0.5 mph to 10 mph. Note: When the SPEED buttons are pressed, the SPEED display will show the selected speed setting for six seconds. The display will then show the actual speed of the walking belt.

To stop the walking belt momentarily, press the STOP button. The displays will pause and the TIME/PACE display will begin to flash. To restart the walking belt, press the START/ENTER button or the SPEED ???+??? button. To stop the walking belt and reset the displays, hold down the STOP button for two seconds.

5 Change the incline of the treadmill if desired.

To change the incline

of the treadmill, press the INCLINE buttons. Each time one of the buttons is pressed, the

incline will change by

0.5%. The buttons can be held down to change the incline quickly. The incline range is 1.5% to 10%. The incline setting is shown in the INCLINE/ DISTANCE display.

Note: After the INCLINE buttons are pressed, it may take a few seconds for the treadmill to reach the selected incline setting. When you are finished exercising, change the incline of the treadmill to 1.5%. The incline must be at 1.5% before the treadmill is folded to the storage position or the treadmill may be damaged.

6 Follow your progress with the four displays.

PULSE/CALORIES display

This display shows the

your heart rate* and the approximate number of calories you have burned during your

workout. The display

will change from one number to the other every seven seconds. Indicators below the display will show which number is currently shown.

*For your heart rate to be shown, you must wear the optional CardioTrack??? heart rate monitor.

TIME/PACE display

This display shows the

total time that the walk- ing belt has been mov- ing and your current pace (pace is measured

in minutes per mile).

The display will change from one number to the other every seven seconds. Indicators below the display will show which number is currently shown. Note: When an INCLINE program is selected, the display will show the time remaining in the program rather than the elapsed time.

SPEED display

This display shows the

current speed of the walking belt. Note: When the SPEED but- tons are pressed, the

display will show the

selected speed setting for six seconds. The display will then show the actual speed of the walking belt.

Note: The speed can be shown in either miles per hour (mph) or kilometers per hour (kph). The KPH indicator beside the SPEED display will light when the speed is shown in kph. To change the unit of

measurement, first hold down the START/ ENTER button while

inserting the key into the console. An ???E??? for

english (miles) or an

???M??? for metric (kilometers) will appear in the PULSE/CALORIES display. Press the SPEED ???+??? button to change the unit of measurement. Remove and then reinsert the key.

HOW TO USE THE INCLINE PROGRAMS

The three INCLINE

programs automati- cally control the

incline of the tread- mill during your workouts. The graphs labeled P2, P3, and P4 on the

console show how the incline will

change during the HIKER, AEROBIC CROSS TRAINER, and INTERVAL programs. Follow the steps below to use an INCLINE program.

1 Plug in the power cord.

See step 1 on page 9.

2 Insert the key fully into the console.

See step 2 on page 9.

3 Select one of the INCLINE programs.

When the button is pressed, the SPEED display will flash and a tone will sound twice. If the incline of the treadmill is higher than 1.5%, it will automatically decrease to 1.5%. After a moment, the walking belt will begin to move at 1.0 mph. Hold the handrails and begin walking.

Make sure that the incline of the treadmill is set at 1.5%. Remove the key from the console. Store the key in a secure place. In addition, press the on/off switch to the off position. (See the drawing near the top of page 9.)

Before moving the treadmill, convert the treadmill to the storage position as described above. Make sure that the storage latch is inserted into the slot in the side of the frame.

1.Hold the handrails of the treadmill as shown. Place one foot on the base in the indicated location.

2.Tilt the treadmill back until it rolls freely on the front wheels. Carefully move the treadmill to the desired location. Never move the treadmill without tipping it back, or the base pads may come off. To reduce the risk of injury, use extreme caution while moving the treadmill. Do not attempt to move the treadmill over an uneven surface.

3.Place one foot on the base, and carefully lower the tread- mill until it is resting in the storage position.

Base

Front Wheels

HOW TO LOWER THE TREADMILL FOR USE

1.Hold the upper end of the treadmill with your right hand as shown. Using your left thumb, press the storage latch to the left. Pivot the treadmill until the frame and foot rails are past the storage latch.

2.Hold the treadmill firmly with both hands, and lower the treadmill to the floor. To decrease the possibility of injury, bend your legs and keep your back straight.

Storage Latch

c.Check the circuit breaker located on the treadmill near the power cord. If the switch protrudes as shown, the circuit breaker has tripped. To reset the circuit breaker, wait for five minutes and then press the switch back in.

d.Check the on/off switch located at the front of the treadmill near the power cord. The switch must be in the on position.

a.If the walking belt has shifted to the left, first remove the key and UNPLUG THE POWER CORD. Using the included allen wrench, turn the left rear roller adjustment bolt clockwise, and the right bolt counterclockwise, 1/4 of a turn each. Be careful not to overtighten the walking belt. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered.

b.If the walking belt has shifted to the right, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn the left rear roller adjustment bolt counterclockwise, and the right bolt clockwise, 1/4 of a turn each. Be careful not to over- tighten the walking belt. Plug in the power cord, insert the key and run the treadmill for a few minutes. Repeat until the walking belt is centered.

c.If the walking belt slips when walked on, first remove the key and UNPLUG THE POWER CORD. Using the allen wrench, turn both rear roller adjustment bolts clockwise, 1/4 of a turn. When the walking belt is correctly tightened, you should be able to lift the edges of the walking belt 3 to 4 inches off the walking plat- form. Be careful to keep the walking belt centered. Plug in the power cord, insert the key and run the treadmill for a few min- utes. Repeat until the walking belt is properly tightened.

Conditioning Guidelines

FACTORS IN A SENSIBLE DIET

???Choose high-fiber, low-fat, and low-in-sugar foods: fruits, vegetables, and whole grains.

???Eat at least five servings of fruits and vegetables each day.

???Cut back on red meat consumption; eat lean meat, white meat, and fish.

???Choose healthy snacks; bring healthy foods with you to work or in the car.

???Eat regular meals or mini-meals. Control your portion size???don't binge or overeat. Eat slowly.

???Reduce fast food and pre-packaged meals.

???Pay attention to fat content and calories.

???Limit alcoholic beverages and caffeine.

???Drink at least eight to ten glasses of water a day.

EXERCISE STEPS

The following nine steps for designing your exercise program were developed by exercise physiologists at NordicTrack. The actual exercise you perform is only a part of a safe and effective training program. There are many other aspects to developing a life-long commitment to physical fitness.

1 Consult your physician before beginning any exercise program.

A medical examination or consultation with your physician is essential.

2 Establish personal fitness goals.

Set attainable, realistic goals. Reward yourself when you meet those goals. Remember, your goals should act as a guide for your workout program.

3 Determine your target heart rate.

Your target heart rate (THR), is the rate at which you would like your heart to work during aerobic exercise. It is expressed as a percentage of your maximum heart rate (MHR). MHR is the maximum number of times that your heart can pump during one minute. To determine your approximate MHR, subtract your age (in years) from 220. This is only an estimation of your MHR???only clinical stress testing can provide an actual MHR reading.

Once you have determined your MHR, you can establish your target heart rate zone. Beginning exercisers may wish to start at 60 to 70 percent of their MHR. This level is called the Health level. Exercise at 70 to 85 percent of your MHR for the optimal training, aerobic, or cardiovascular level??? the Fitness level. Advanced exercisers, or those wishing to do sports, athletic conditioning, or inter- val training workouts should exercise at 80 to 85 percent of the MHR for short periods of time. The chart below shows Target Heart Rate Zones for Health, Fitness, and Advanced exercisers.

Be sure to check your heart rate at least twice during an aerobic conditioning session. First, check your heart rate five minutes into your workout to be sure that you are at the proper intensity. Then, check it again near the end of your workout to verify that you have maintained your target heart rate for the recommended period of time.

TARGET HEART RATE ZONES

200

180

160

Pulse 140 120

100

80

25 30 35 40 45 50 55 60 65 70

Age

WEIGHT LOSS TIPS

At least four, 30-minute workouts per week, along with a reduced-calorie diet, are recommended if you are trying to lose weight. However, be sure to stay within your target heart rate zone and exercise a maximum of 5 days per week for 60 minutes per workout.

Good posture is the key to safe, comfortable workouts. Keep your chin up and your head facing forward. Align your head and shoulders with your hips. Avoid leaning forward. Keep your back straight.

4 Warm up before you begin.

A warm-up routine prepares your body and mind for vigorous exercise. It also provides insurance against injury and soreness. Warm up with two to five minutes of slow exercise, at minimal intensity.

5 Stretch after your warm-up.

A pliable, well-stretched muscle is less susceptible to injury. Perform the recommended stretches on a smooth, flat surface.

The correct form for several stretches is described below (refer to the drawings at the right). Be sure to move slowly as you stretch???never bounce.

1.Toe Touch Stretch???Sit with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach toward your toes as far as possible. Hold for

15to 30 seconds, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees, and back.

2.Calf/Achilles Stretch???With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward, and move your hips toward the wall. Hold for 15 to 30 seconds, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons, and ankles.

3.Hamstring Stretch???Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for

15to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin.

4.Inner Thigh Stretch???Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

5.Quadriceps Stretch???With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 to 30 seconds, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

BENEFITS OF AEROBIC EXERCISE

???Effective weight loss and management

???Added protection from heart disease

???Increased strength and health of bones

???Higher levels of energy for greater productivity during the day

???Healthy stress relief from a pressure-packed day

???Greater intellectual capacity and productivity

6 Get FIT with the PowerTread 1500.

Effective aerobic exercise has three major parts: frequency, intensity, and time. The acronym "FIT" may help you to remember these three parts:

???F??? stands for the frequency of your workouts. F Three to five workouts per week are recom- mended. Exercise at least four times a week for weight loss.

???I??? refers to the intensity of your workout. I Check your heart rate at least twice during

your aerobic exercise session: once during the session and once again at the end. Maintain a workout intensity level within your Target Heart Rate Zone. You can measure your heart rate using the method described below:

1.Lower your wrist below your heart level. This will make your heart rate stronger and easier to feel.

2.Using the

index and middle fingertips of your right hand, touch your left wrist, one- fourth inch from your wrist joint, at the base of your thumb.

3. Apply minimal pressure with both fingers???let the beat come to your fingers. If you can't find your pulse, use the opposite wrist and hand.

to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key to the time factor is that you maintain your target heart rate for the duration of the workout period.

Remember to take it slowly. Fitness is a lifelong commitment. If you can't go the full 20 minutes from the start, which is common, try to exercise for five minutes at a time, a couple of times a day. 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.

7 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 8 session.

Stretching after exercise reduces muscle soreness. See step 5 on page 19.

9 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."

???Kenneth 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.

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 19. 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

The Health level typically lasts four to six weeks. At this level you should be concerned with slowly improving 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.

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 mainte- nance program and should continue on a regular, long- term basis.

You may wish to add Interval Training to your mainte- nance 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.

*Estimated maximum heart rate (MHR) = 220 ??? your age.

9

41*

42

72

68

22

56

95 17

80

94

8

40

71

96

45 46

22

8

62

90

90

6

90

48

20

24

25

19

90

23

6

90 62

29

58

43

43

14 10

52

86

70

56 24

88

87

75 3057

37

43

38

86

84

86

43 43

43