DKN technology AiRun-C, Manual

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Program Profiles
P1 P7
P2 P8
P3 P9
P4 P10
P5 P11
P6 P12
Weight Loss workout
This workout is about keeping the intensity moderate and manageable is designed for when
really be used when you’ve got 30 minutes or more to workout. Designed to get you breathless
and train you in the fat-burning zone it’s a great complement to mat and muscle work.
Glute Workout
The ultimate combo of cardio and toning don’t be deceived by the slow speed of this program.
Use this program to work your hamstrings, glutes and lower back.
Weight Loss workout
Close to P1, but more intense.
Designed to get you breathless and train you in the fat-burning zone it’s a great complement to
mat and muscle work.
Challenge
Take yourself on a virtual tour of the great outdoors. The increasing speed recruit a wide range
of muscles, vary the challenge on your cardio system and bust your boredom.
Great for all-round endurance and calorie consumption.
Inverse Speed
This program takes interval training to the next level. Designed to raise your cardio threshold
it’s not for the faint hearted and will be a high calorie consumer both during the exercise and
(owing to an elevated heart rate afterwards) for some time after. Give it at least 12 minutes to
begin with then build to a longer running time.
Endurance
Designed for runs of 25 minutes upwards this program is all about maintaining a steady pace
which will elevate the heart and keep it at a moderately high BPM. This style of exercise builds
endurance, makes the body more efficient during exercise and is a great fat burner too.
Interval
Great for cardio training and muscle maximization if you’re short on time this program will chal-
lenge your body and build its resilience when you can indulge longer runs and programs. The
intense sections are fast so if you’re new to running you may need to build up to the challenge.
Try this one for 10 to 20 minutes according to your fitness.
Calorie Burn
Designed to elevate the heart rate and keep it high this will get your heart pumping and
consume loads of calories as you do so. The longer you go the bigger the burn.
Fartlek Run
Enjoy the principles of Fartlek training with random changes in speed and time. Designed
to work the cardio and chemical energy systems in your body it’s a great workout for all that
particularly benefits sporty types who play racket and ball games that require the body to react
in a variety of ways.
Fitness Test
Use this program regularly to see how fit you’re getting. Some of the speeds are faster, so if
you’re new to the treadmill even a ten-minute test might be tough. But once ten minutes gets
easy, reward yourself with a 15-minute test.
Repeat Pyramid
The point of this program is to take you through a build up to intensity and a return journey that
returns brings you back down to earth along the same path. Stay with it, if you can make it to
the half-way point, you can make it all the way.
Power Walk
Even if you’re fit and fast, a lower impact power walk is still a great workout. Power walking
while pumping your arms front to back raises the intensity and is actually quite different from
running because you engage the arms and core in a way running doesn’t.