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Working Out on the M9.3s Treadmill
Before using one of the pre-programmed courses, Interval Mode (INTV), or the
Manual (MAN’L) options on your treadmill, we recommend that you follow the
instructions given here and go through a preliminary demonstration of the
features. Then, you will be familiar with the treadmill when you begin your
workout.
When using the treadmill, follow these general guidelines:
•
At the beginning of a workout, take several minutes to bring your heart rate
into your training zone, which is shown in Diagram 3 later in this manual.
•
After your workout, walk slowly for several minutes to cool down your body
and lower your pulse rate.
•
Using the clip provided, attach the magnetic safety key to your clothing
before each workout. Then, if you encounter difficulties or want to end your
workout, you can easily stop the running belt by pulling on the cord.
•
Gently stretch your lower body and back after a workout to help prevent
stiffness or soreness.
Pausing Your Workout. You can pause your workout at any time by pressing
STOP briefly. To continue your workout, use the SPEED arrow keys to reset
your speed. When using Interval Mode, you must re-enter the speed of the
mode you were in when you paused your workout. For example, if you paused
your workout during the Rest interval, you must reset the speed for that inter-
val. In this example, you would not need to reset the speed for the Work
interval, since the microprocessor will remember the previously specified
speed.
Ending Your Workout. To end your workout, press STOP. This will slow the
treadmill to a gradual stop. The display will begin to scan and allow you to
review the total time, distance and caloric burn of your workout. If you press
STOP twice in quick succession, your treadmill will go to manual mode allowing
you to do some “cool down” exercise. To reset your treadmill, press the STOP
key and hold it for several seconds. This clears all data.
Using a Pre-Programmed Course
To use a pre-programmed course, follow the instructions below. Remember,
when you use the electronic console, hold onto the handrail to maintain your
balance. You should also use the handrail whenever you speed up, slow down,
or stop the treadmill.
CAUTION: If this is the first time you have operated this treadmill, DO
NOT STAND on the running belt until you become familiar with M9.3s
operations.
1.
On the electronic console, place the magnetic safety key on the
ACTIVATE position. Walk to the front of the treadmill and turn ON the
treadmill using the ON/OFF switch. The treadmill will not turn on unless the
safety key is in the ACTIVATE position.
2.
Straddle the running belt with your feet firmly planted on the right and left
staging platforms. Stand close enough to the electronic console so you can
extend your arms and touch the keypad.
