Movement ESTEIRA X 3.0, Instruction Manual

Page: 137 / 288

OPERATING INSTRUCTION
PROGRAM 5 - 30 MINUTE WALK
In this program the user can choose the Speed between 3.0 km/h and 8.0 km/h which will be
set using the SPEED (+/-) buttons (BUTTONS 11 and 12). Press the START button (BUTTON 9)
to confirm and start the activity.
At the beginning of the program, the treadmill operates for 5 minutes at 2.0 km/h below the
desired speed. Thereafter, the program adjusts the speed automatically every 5 minutes
during the activity, as in the table below - 30 Minute Walk - which shows the variations that
occur in the speed in each 5-minute stage.
The speed can be changed at any time during the exercise. However, the manual changes will
be replaced by the speeds provided in the program.
Example: Defining the target speed at 5 km/h and applying the rules of the 30-minute walk
program, the activity will be in the following steps shown in the table 30 minutes
41
30 MINUTE WALK TABLE
0 ~ 5
STAGE - MINUTES
5 ~ 10
10 ~ 20
20 ~ 25
25 ~ 30
SPEED VARIATION
(km/h)
VARIATION BY STAGE
(km/h)
Start - 2.0
+1.0
+1.0
-1.0
-1.0
3.0
4.0
5.0
4.0
3.0
The incline can be changed at any time during the activity
PROGRAMS 6 TO 8 - MODERATE BURNING, VIGOROUS BURNING AND HEART RATE (HR)
These programs regulate the incline of the treadmill in order to maintain the target heart rate
within a pre-established limit. During exercise, if the user's heart rate (FIELD 4) is below the
given target, the treadmill will automatically increase its incline. If the heart rate (FIELD 4) is
above the target, the treadmill will decrease the incline. In these programs it is necessary to
use a heart rate meter, which may be either the Hand Grip sensor or the chest strap. The target
rate is set between 65% and 75% of the maximum heart rate for the P6 - Moderate burn
program and between 75% and 85% of the maximum heart rate for the P7 - Vigorous Burn
program. The maximum percentage of the heart rate can also be set by the user in the P8
Heart Rate program.
Maximum HR is calculated by the following formula:
Maximum HR = 220 - user age.
For example, to calculate the target HR of a 30-year-old user for the Vigorous Burn program in
which the training zone is 80%, we use the following formula:
FC Target = [220 - 30 (user age)] x 0 80 = 152 BPM ,