20
4.3 W
ORKOUT
D
ESCRIPTIONS
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising. After the QUICK START key is pressed, a MANUAL workout begins. For
accurate caloric expenditure, enter weight using the ENTER WEIGHT button. The incline level is set to zero by default.
Change the level using the INCLINE ARROW key. Change the speed using the SPEED key, up or down as desired, or use
the NUMERIC keypad to enter a new speed value.
M
ANUAL
The
MANUAL
program is a constant effort workout in which the user can change resistance level or speed at any time.
R
ANDOM
The
RANDOM
program creates a terrain of hills and valleys that varies with each workout. More than one million differ-
ent patterns are possible.
F
AT
B
URN
The
FAT BURN
workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum
†
(HRmax) for
optimal results. Throughout the workout, the user wears a chest strap or grasps the Lifepulse
TM
sensors. If the user is not
wearing a chest strap, the WORKOUT PROFILE WINDOW displays a heart shape, and the MESSAGE CENTER displays a
prompt to grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level of
the treadmill to reach and maintain the target*. This system eliminates over- and under-training, and it maximizes the aerobic
benefits of exercise by using the body's fat stores for fuel.
NOTE: The intensity level is changed by incline. Speed can only be changed by the user.
C
ARDIO
The
CARDIO
workout is virtually identical to
FAT BURN
; however the target heart rate is calculated at 80 percent of the
theoretical maximum
†
(HRmax)**. The higher target promotes cardiovascular improvement by placing a heavier workload
on the heart muscle.
NOTE: The intensity level is changed by incline. Speed can only be changed by the user.
NOTE: Change the target heart rate at any time by using the NUMERIC KEYPAD.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). For example, a 40-year-old user's recommended THR for the FAT
BURN workout is 117, or 65 percent of the maximum, so the equation would be (220-40)*.65 = 117.
** Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR for the CARDIO workout is 144,
or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.
