4
T
HE
W
ORKOUTS
4.1
W
ORKOUT
O
VERVIEWS
This section lists the treadmill’s pre-programmed workouts. For more detailed information, see Section 4.2, titled
Using the Workouts
.
SPEED INTERVAL
alternates intervals of high and low speeds.
AEROBIC
also alternates intervals of high and low speeds, but the low intervals are higher than those of
SPEED
INTERVAL
.
WEIGHT LOSS
alternates uniformly high and low elevations.
HILL CLIMB
also alternates high and low elevations, building gradually to a peak.
HEART RATE CONTROL
alters speed and elevation to maintain the user’s entered target heart rate.*
TARGET TIME
targets a specific time duration as a goal.
TARGET DISTANCE
targets a specific distance as a goal.
TARGET CALORIES
targets a specific number of caloires as a goal.
CUSTOM WORKOUTS (A and B):
The user may pre-set up to two workouts with personal setup information, such as
age, time duration, and elevation, and then store the workouts in the console memory. For more information, see section
4.4, titled
Custom Workouts
.
4.2 U
SING THE
W
ORKOUTS
Different workouts require different setup steps. See the chart titled
Treadmill Workout Set-up Steps,
which appears
later in this section, for a quick glance at the steps for setting up any workout. This section provides details on the
steps themselves.
T
O
B
EGIN ANY
W
ORKOUT
S
ETUP
Switch on the treadmill. Then, make sure that the emergency stop key is properly inserted into the key-holder, and
clip the key cord to clothing.
S
ELECTING
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout.
Once
QUICK START
is selected, a workout begins at the default elevation of 0 percent and the default speed of
.6 mph (1 kph) speed. These settings can be changed manually during the workout. The workout lasts for 30 minutes.
S
ELECTING A
W
ORKOUT
At the MESSAGE CENTER prompt, press one of the numeric workout keys for the desired workout. The MESSAGE
CENTER displays a profile of the workout. Press the ENTER key to accept the workout, or simply press another WORK-
OUT key to select another workout.
For
CUSTOM WORKOUTS
, once a workout is configured and saved, no further setup steps are necessary. For more
information, see Section 4.4, titled
Custom Workouts
.
* Target Heart Rate (THR) zone is between 60 percent and 75 percent of the theoretical maximum. For example, a 40-year-old user's THR zone is beween
108 and 135: (220-20)*.60=108; (220-20)*.75=135.
15
