CYBEX 400T, Owner'S Operating Manual

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4 / P3: C
ARDIOVASCULAR
P
ROGRAM
P3 gives you a complete
cardiovascular workout geared to
your workout level.
The P3 Cardiovascular Program is a 30-minute workout that
uses high-intensity, aerobic exercise to strengthen the heart
muscle, stressing the heart at about 70% to 85% of its
maximum pumping rate.
Program Profile
The P3 Program consists of an initial 4-minute warm-up
segment of relatively mild increases in speed and incline. This is
followed by a 12-minute segment of automatic increases in
speed and % grade. During this time the program reaches its
maximum intensity.
The next 10-minute segment is “all downhill” as the speed
begins to slow and the % grade gradually decreases.
A final 4-minute segment serves as the cool-down period. The
treadmill slows down and the incline returns to 0% grade.
Choose a level that reflects your fitness level as determined in
the P5 Fitness Test program.
Program Results
The P3 Cardiovascular Program is designed to keep your
metabolism high for most of the 30-minute workout. For 71% of
the time (22 out of the 30 minutes) you are working at an
intensity level averaging approximately 93% of your maximum
P5 performance workload. If you are just starting your fitness
walking program, this workout may be too much for you. In that
case, you can cut your P3 workouts short at any point until you
feel comfortable completing the full 30-minute workout. Don’t
forget to allow yourself a 3 to 5 minute cool-down period if you
leave the program before it is complete.
Three P3 workouts per week, with 48 hours of recovery time in
between each session (e.g., Tuesday, Thursday, and Saturday),
are sufficient to maintain good cardiovascular conditioning.
The P4 Weight Loss Program is a 45-minute walking workout
designed to help you lose weight. In this program, weight loss is
based on the length of time you exercise. Exercising at a lower