D
ARROW keys: A pair of UP and DOWN arrows is located on either side of the TIME/LEVEL window. When setting up a workout,
use either set of arrows to change workout parameters displayed on the console, such as length of workout, weight, age, target
heart rate*, and intensity level. During a workout, pressing the ARROWS on the right (LEVEL) side of display changes the target
heart rate for
FAT BURN
and
CARDIO
workouts or the intensity level for other workouts.
Pressing the ARROWS on the left (TIME) side increases or decreases the workout duration. Pressing the arrows on the right
(LEVEL) side increases or decreases the intensity level.
NOTE: Whenever an arrow key is pressed during a workout, an increase (up arrow key) or decrease (down arrow key) is made
to the corresponding parameter (level). The number that appears reflects that change. For example, if the user is at level 6 and
presses the right up arrow key, the number 7 will appear, reflecting that the user has chosen a new level. If the change is desired,
press Enter to accept. If the change is not desired, the user has ten seconds to reset the level to the desired parameter, before
the unit accepts the changed value and makes the appropriate adjustments.
E
QUICK START: Press this key to begin a manual workout immediately, without having to select a workout program. Once the
workout is in progress, use the ARROW KEYS or the NUMERIC KEYPAD to change the intensity level or workout duration as
desired.
F
CLEAR: When programming a workout, press this key to clear incorrect data, such as weight or age, before pressing the ENTER
key. Pressing CLEAR during a workout stops it immediately, at which point the MESSAGE CENTER displays a summary of the
workout, including total time elapsed, total distance traveled, and total calories burned. Pressing CLEAR a second time causes
the MESSAGE CENTER to prompt the user for a new workout setup.
G
FAT BURN: Press this key to select the
FAT BURN
program, which is a low-intensity workout for burning a higher percentage of
calories from fat.
H
CARDIO: Press this key to select the
CARDIO
program, which is a higher intensity workout for more fit users, maximizing cardio-
vascular benefits and total calories burned.
I
RANDOM: Press this key to select the
RANDOM
program, which is a workout of constantly changing intensity levels that occur in
no regular pattern or progression.
J
MANUAL: Press this key to select the
MANUAL
program, in which the intensity level remains the same unless it is manually
changed.
K
ZONE T: Press this key to select one of the workouts that target specific ranges, or zones, for maintaining a heart rate
to achieve maximum exercise results. The following options may be accessed with this key:
•
FAT BURN
(also accessible with FAT BURN key)
•
CARDIO
(also accessible with CARDIO key)
L
PERSONAL TRAINER: Press this key to access additional workouts. The following options may be accessed with this key.
•
CROSS-TRAIN AEROBICS
•
CROSS-TRAIN REVERSE
M
HILL PLUS: Press this key to select
HILL PLUS
workouts, in which intensity levels increase and decrease in set patterns. The
following workouts may be accessed with this key:
•
HILL
•
CASCADES
•
AROUND THE WORLD
•
SPEED TRAINING
•
KILIMANJARO
•
FOOTHILLS
•
INTERVAL
N
COOLDOWN: Workout programs end automatically in a Cooldown mode, which lowers the intensity level. Press the
COOLDOWN key at any desired point during a workout to go immediately into Cooldown mode. In this phase of a workout the
body begins to remove lactic acid and other accumulated by-products of exercise, which build up in muscles during a workout
and contribute to muscle soreness. The console automatically adjusts each workout’s Cooldown level according to the individual
user’s performance.
O
WORKOUT PROFILE window: This window displays shapes, made of columns of lights, that represent the levels of intensity in a
workout-in-progress. The height of the first column on the left side of the window is proportional to the current level of intensity.
During a
FAT BURN
or
CARDIO
workout, which requires the use of a Polar
®
heart rate chest strap or the Lifepulse system sen-
sors, the WORKOUT PROFILE window displays a flashing heart shape to request the user’s heart rate signal. If the console
does not detect a signal, the MESSAGE CENTER displays the prompt “NEED HEART RATE - PLACE HANDS ON SENSORS
OR USE TELEMETRY STRAP". If the console does not receive the signal within three minutes, the workout automatically is con-
verted to a
MANUAL
program.
9
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout
targets 80 percent of the maximum, so the equation would be (220-40)*.80=144.
