Exercises For Nordictrack Equipment

NordicTrack manufactures several models of indoor exercise equipment, including skiers, treadmills, ellipticals, striders, incline trainers and exercise bikes. While each model provides a different experience, they all target the same goal of increased cardiovascular fitness. You can focus on cardiovascular training by working out in different modes.

Long Slow Distance

Long slow distance is a low-intensity exercise where the pace is relatively easy and relaxed. This typically occurs when the heart rate is between 60 percent to 70 percent of the maximum heart rate. Maximum heart rate can be approximated by subtracting your age from 220.

Long slow distance exercise sessions focus on duration at a steady pace and typically last between 30 and 90 minutes. Resistance settings on NordicTrack equipment should be set to low levels for this type of exercise.

High Intensity

High-intensity sessions will last between 15 to 20 minutes and are done at a demanding pace that can be held throughout the session. On a scale of one to 10, with 10 being the hardest, high-intensity sessions would rate an eight or nine.

Many novices will start out too fast and run out of gas early in the session. The key is to maintain a constant pace throughout the session, so start slower than you think necessary and adjust your pace in future sessions. You want to finish a high-intensity session knowing you worked hard, but are not exhausted at the end.

Intervals

Intervals alternate short, intense work sessions with periods of rest. They are a series of sprints over a fixed distance or time and will usually be less than one minute in duration. Start with four intervals and progress to 10 as your fitness improves. The rest period between each interval should be twice the time of the interval. For example, if an interval took 45 seconds to complete, you would rest 90 seconds before starting the next interval.