41
www.spiritfitness.com
Before The Test:
•
Make sure you are in good health; check with your physician before performing any exercise if you are over the
age of 35 or persons with pre-existing health conditions.
•
Make sure you have warmed up and stretched before taking the test.
•
Do not take in caffeine before the test.
•
Hold the hand grips gently, do not tense up.
During the Test:
•
The console must be receiving a steady heart rate for the test to begin. You may use the hand pulse sensors or
wear a heart rate chest strap transmitter.
•
The test will start with a 3-minute warm-up at 3 MPH before the actual test begins.
•
The data shown during the test is:
1. Time
indicates total elapsed time
2. Incline i
n percent grade
3. Distance
in miles or kilometers depending on preset parameter.
4. Speed
in mph or kph depending on preset parameter.
5. Target heart rate
and
Actual heart rate
are shown in the
Message window
.
After the Test:
•
Cool down for about one to three minutes.
•
Take note of your score because the console will automatically return to the start-up mode after a few minutes.
