4.2
U
SING THE
W
ORKOUTS
Select a workout or log on to a fitness network exercise database. See the chart at the beginning
of Section 4.3 for an overview of the steps required to set up each workout.
1) B
EGINNING A
W
ORKOUT
Without networking,
touch the screen to START. The Message Area displays the prompt: “SELECT
YOUR WORKOUT OR PRESS ? FOR MORE INFORMATION.” Choose a workout program to begin.
If equipped with optional networking,
touch the screen to START. The Message area displays the
prompt: “SELECT YOUR WORKOUT, ENTER YOUR NETWORK ID, OR PRESS ? FOR MORE INFOR-
MATION” and an “NETWORK ID” button will appear on the Workout Selection Screen. Select a workout,
or log on to the networked exercise database and download the preset workout.
To log onto the network, press NETWORK ID, and key in the user ID number with the NUMERIC
KEYPAD. Press Enter.
S
ELECTING AND
U
SING
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising. It bypasses the steps of selecting a specific
workout program. On the welcome or start screen, press the QUICK START button. The workout
begins at an intensity level that remains the same unless manually changed. Choose ENTER
WEIGHT so that METs, Watts and Calories Burned/Calorie per Hour can be computed and displayed
as workout statistics.
GO SYSTEM QUICK START
is the fastest way to begin exercising using preset values defining
WALK, JOG and RUN speeds. It bypasses the steps of selecting a specific workout program. On the
start screen press the WALK, JOG and RUN button. Choose ENTER WEIGHT so that METs, Watts
and Calories Burned/Calorie per Hour can be computed and displayed as workout statistics.
2) S
ELECTING A
W
ORKOUT
When prompted to select a workout, select the desired workout button. The touchscreen will then
bring up the corresponding Workout Setup Screens which include goal type (time, distance and calo-
ries), level, age, weight, distance, speed, incline, and target heart rate*. Press ENTER after each
selection to record it. After values are set, the workout progress screen appears and the workout
begins.
For
MANUAL
,
FAT BURN
,
HILL, RANDOM
, and
CARDIO
choose the corresponding button to enter
directly into the workout setup screens.
For
HEART RATE HILL
,
HEART RATE INTERVAL
, and
EXTREME HEART RATE
choose
ZONE
TRAINING
and then make a selection.
For
SPORT TRAINING (5K), SPORT TRAINING (10K), SPORT TRAINING (GOAL) SPEED INTERVAL
or
CUSTOM WORKOUTS
choose
PERSONAL TRAINER
and then make a selection.
For
LIFE FITNESS FIT TEST
choose
FITNESS TESTING
, and then make a selection. Additional fitness
tests are available when enabled in the Manager’s Configurations. (See Section 5.1 Manager’s
Configurations, Fit Test Plus for more information.) These tests include:
PHYSICAL EFFICIENCY BAT-
TERY, GERKIN, NAVY PRT, AIR FORCE PRT, ARMY PFT
and
MARINES PFT
32
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). For example, a 40-year-old user's recommend-
ed THR for the FAT BURN workout is 117. The FAT BURN workout targets 65 percent of the maximum, so the equation would be
(220-40)*.65=117.
