17
HOW TO USE THE FITNESS TEST PROGRAM
The fitness test workout measures your relative fitness
level. For the best results, the workout should be used
at a time when your energy level is high; the workout
should not be used if you have already exercised dur-
ing the day.
1. Put on the chest pulse sensor.
You must wear a chest pulse sensor to use a
fitness test workout.
See the instructions on page
8.
2. Insert the key into the console.
See GETTING STARTED on page 11.
3. Select the fitness test workout.
When the key is inserted, the manual mode will be
selected. To select the fitness test workout, press
the Mode button repeatedly until the words FIT-
NESS TEST appear in the main display.
When the fitness test workout is selected, the
words FITNESS TEST will scroll across the main
display. The words ENTER AGE and the current
age setting will then be shown (see step 4 below).
During the fitness test
workout, the matrix
will show a moving
graphic that repre-
sents your heart rate.
Each time a heartbeat
is detected, an addi-
tional peak will appear in the graphic.
4. Enter your age.
Your must enter your age to use the fitness test
workout.
To enter your age, see step 4 on page
15.
5. Press the Start button to start the workout.
When you press the button, the main display will
show the words LEVEL 1, indicating that the first
four-minute level of the fitness test workout has
begun. The incline of the treadmill will automati-
cally adjust to 3 percent and the walking belt will
begin to move at 1.5 mph. Hold the handrails and
begin walking.
The fitness test workout is divided into seven, four-
minute levels. One speed setting and one incline
setting are programmed for each level.
At the end of each minute of the workout, a tone
will sound; when the first four-minute level ends, a
tone will sound and the main display will show the
words LEVEL 2, indicating that the second four-
minute level has begun. The incline will then
change to 4 percent and the speed of the walking
belt will increase to 2.5 mph.
At the beginning of each four-minute level, the
speed and/or incline of the treadmill will automati-
cally increase. The fitness test workout will con-
tinue in this way until your heart rate reaches 70
percent of your age-predicted maximum heart rate
and the current four-minute level ends. The fitness
test workout will then end, regardless of how many
levels remain.
When the fitness test workout ends, the words
COOL DOWN will be shown in the main display
and a two-minute cool-down period will begin. The
speed and incline will then decrease.
When the cool-down period ends, the walking belt
will slow to a stop and your fitness level will be
shown in the main display. There are ten fitness
levels; fitness level 10 is the highest.
