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CARDIO WORKOUTS (cont’d)
To begin using HEART ZONE MONITOR, TARGET HRC, FAT BURN HRC, CARDIO HRC and INTERVAL HRC (C1 through C5):
Step One:
Put on the chest strap transmitter as pictured on page 22.
Step Two:
Stand on the running belt and attach the garment clip on the end of the magnetic safety key to your clothing. Insert the safety key into its
recess on the control panel.
TIP:
If you have selected your user ID, go to Step Four.
Step Three:
Press the Incline
buttons to set your weight and the Speed
buttons to set your age, then press the
(ENTER)
button.
Step Four:
Press the
button to select the desired CARDIO workout, C1 through C5 (C1-C5 will appear in the RIGHT DATA DISPLAY
window).
Step Five:
Set the desired workout time using the
timer buttons.
Step Six:
Press the
(ENTER)
button.
NOTE: The treadmill must be receiving a heart rate signal to proceed.
If no heart rate signal is being received, all displays go blank
with the exception of the graphic display of the heart, and four dashes in the LEFT DATA DISPLAY window. Review “Putting on the chest
strap” instructions on page 22.
Step Seven:
The default max incline is 10.0% and the default max speed is 4.0 mph will appear in their corresponding windows and a target heart rate
will appear in the LEFT DATA DISPLAY window. Set the desired maximum speed using the SPEED
buttons and the desired maximum
incline by pressing the INCLINE buttons.
These parameters should be no faster or incline no higher than you feel comfortable
reaching.
As a safety feature, your PaceMaster treadmill will
NEVER
exceed the speed and incline parameters you have set, even if they
are not sufficient to get you to your target heart rate.
NOTE:
The treadmill will take you to your target based on your heart rate, not
necessarily the speed and incline you entered. You will not reach the entered maximum speed and incline if your heart rate reaches the
target at a lower speed and/or incline. Speed and incline changes can be made at any time during your workout.
Step Eight:
Set the desired target Heart Rate by pressing
WORKOUT
INTENSITY LEVEL
buttons.
•
In C2 (Target HRC), you can choose a target heart rate from 55% to 85% of your theoretical maximum.
•
In C3 (Fat Burn HRC), you can choose one of the five target heart rate zones optimal for weight management; from 55% to 69%
of your theoretical maximum.
•
In C4 (Cardio HRC), you can choose one of the five target heart rate zones optimal for aerobic training, from 70% to 85% of your
theoretical maximum.
•
In C5 (Interval HRC), you can adjust the intervals to any one of 5 settings. The treadmill automatically alternates your heart rate
between 56% to 71%, 59% to 74%, 62% to 77%, 65% to 80%, or 68% to 83% of your theoretical maximum, in five minute timed
intervals (2 minute @ high % and 3 minute @ low %).
