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Interval Training with Interval Mode
Besides choosing a pre-programmed course, you can choose the Interval
Mode option. Use this option to design your own interval training program.
Interval training provides numerous benefits. Since interval training segments
the workout into smaller components, a 20- or 30-minute workout seems to
pass more quickly. In addition, studies have shown that it is a more efficient
method for achieving aerobic benefits—you start seeing improved cardiovascu-
lar fitness much sooner with less effort. Recent studies also show that people
who interval train are more likely to stick with their fitness program.
Interval training consists of brief periods of elevated activity followed by brief
periods of reduced activity. The Interval Mode option alternates between 60
seconds of “Rest” and 60 seconds of “Work.” During the Rest interval, you can
walk or jog slowly; during the Work interval, you can stride quickly or run. You
specify the Rest and Work speeds at the beginning of the first interval. The
microprocessor remembers the speed and returns to that speed at the begin-
ning of each subsequent Rest or Work interval.
With the M9.3s treadmill, you can also specify the incline for the Rest and Work
intervals, allowing you to increase and decrease your workload using both
speed and incline. The microprocessor remembers the incline you set for each
interval and returns to that incline at the beginning of the next interval.
At any point during the workout, you can change the speed and incline of the
current interval. For example, if you realize that 8 miles per hour is a little faster
than you prefer during a Work interval, simply use the SPEED
key to reduce
the speed. The microprocessor remembers the new speed for the next Work
interval.
To help you monitor your workout, the treadmill automatically displays a
readout on distance, time, speed, calories, and incline. This display occurs
every thirty seconds and at each transition point. To randomly display this
readout anytime during your workout, press the SCAN/ENTER key.
Some Tips for Using Interval Mode
Here are some suggestions that may help you incorporate the Interval Mode
into your workout:
•
If you are starting an exercise program, the Interval Mode option can help
you increase your workload gradually. For example, in the beginning, you
may simply want to specify the same speed for both Work and Rest
intervals. Then, to increase your effort level, change to a higher speed for
your Work interval.
•
If you are training with the goal of maintaining a constant pace when on
level ground or grade, specify the same speed for both Work and Rest
intervals. Then, gradually increase the incline during the Work interval until
you can maintain a constant pace.
