10
OPERATING INSTRUCTIONS
Initially, you may want to keep both hands on the side rails until you feel comfortable walking on your ProPlus
II
. Once comfortable, try
Removing your hands to let them swing naturally, as you would walking outdoors. Always hold on to the side rail or front handle bar with one
hand when operating the buttons of the control panel.
THE FIRST STEP
Stand on the center of the treadmill belt. Attach the garment clip on the end of the magnetic safety key to your clothing at waist level. Insert
the safety key into the recess on the control panel keyboard.
SETTING YOUR WEIGHT
Your P
RO
P
LUS
II
calculates caloric expenditure based on the formula developed by the American College of Sports Medicine. To ensure
accuracy, your weight is required. The default weight of 150 lbs. has been set at the factory. It is displayed in the INCLINE display window
and the SET WEIGHT indicator light will be blinking. By pressing the INCLINE up or down arrow buttons, you will increase or decrease the
weight. Adjust to the correct weight, then press the ENTER/PAUSE button. Once you have entered your weight, this is the number that will
appear each time the treadmill is powered up until it is changed again.
METRIC UNITS
To select operation in Metric units (kilograms, kilometers and KPH) instead of English units (pounds, miles and MPH) insert the magnetic
safety key. While the SET WEIGHT indicator light is blinking, press and hold the PACE button in the SPEED display window until the
METRIC indicator light in the left corner of the DATA display window is illuminated.
WARM UP AND COOL DOWN
By warming up prior to beginning the aerobic phase of your workout, you accomplish 2 goals; you stretch and warm up the muscles of the
back and extremities and create a slight acceleration of the heart rate so that the body can move gradually into the higher heart rate of the
aerobic phase. The aerobic phase should be followed by a minimum 5-minute cool down in which you keep moving at a slower pace. This
allows your heart rate to gradually decline and your body to gently adjust to the end of a workout instead of abruptly stopping. The cool
down phase also allows blood to be pumped from the lower extremities back to the central circulatory system. Simply put, the function of
warming up and cooling down is to ease you from a resting state into an active state and back to a resting state.
The treadmill’s computer, based on your main exercise starting and finishing speeds respectively, automatically calculates warm up and cool
down speeds. The program’s starting and ending incline grade will be added to the warm up and cool down phases.
When in the warm up mode, the TIME display window counts down from 5 minutes, the Warm Up indicator light will blink. When in the Cool
Down mode, the TIME display window counts down from 5 minutes, the Cool Down indicator light will blink.
To add warm up and/or cool down to a Manual or Custom
program, press the WARM UP / COOL DOWN button. The indicator light will
blink, indicating that the desired mode has been added to your workout. You will also notice that the workout time increases by 5 minutes for
each addition.
To shorten the warm up mode, press the WARM UP/COOL DOWN button once. Warm up will be ended and you will advance into the main
exercise. To shorten the main exercise, press the WARM UP/ COOL DOWN button and you will automatically begin the cool down phase.
To end the cool down, press STOP and your session will come to a close.
A cool down phase can be added to any program (even if it wasn’t chosen prior to beginning the workout) by pressing the WARM UP/COOL
DOWN button before the clock counter reaches 0. When in Quick Start, press the WARM UP/COOL DOWN button when you are ready to
end your workout and a 5-minute cool down phase will begin.
Now you are ready to choose your workout mode whether it is Quick Start, Manual, one of the four Preset Workouts or one of the four
Custom programs. The following pages give you step-by-step instructions on how to use each program.
