STAR TRAC P-ST STEPPER O
WNER
’
S
M
ANUAL
23
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When the desired difficulty L
EVEL
has been entered, press the
key to confirm the difficulty L
EVEL
.
5. If desired, you can use the personal fan during your workout (see "Using the Personal Fan" for details).
6. You can adjust the difficulty L
EVEL
during the program, using either of the following methods:
I
Use the
keys to enter a difficulty L
EVEL
(from 1 to 20). When the desired level has been entered, press the
key to
confirm the difficulty L
EVEL
.
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Press the
or
key, as necessary, to increase or decrease the difficulty L
EVEL
in 1 unit increments.
7. You can scroll through workout data during the program ( see "Viewing Workout Data During a Program" for details).
8. If you wish to pause the program, stop stepping. The Stepper will enter a pause mode and display your workout results for one
entire cycle.
9. When you have reached your workout goal, the Stepper enters the Cooldown cycle (see "Cooldown Cycle" for details). If you
wish to exit the program before you have reached your workout goal, stop stepping and allow the Pause timer to expire. If you
wish to skip the Cooldown cycle, press the
key to view your workout summary.
HEART RATE CONTROL PROGRAMS
T
RAINING
T
OOLS
offers both an Interval Heart Rate Control program and a Constant Heart Rate Control program, as well as a Fitness Test.
NOTE:
For best results, use a heart rate strap. If user is wearing a heart rate strap, the Stepper will automatically use the data from the
heart rate strap. Contact heart rate grips may not give an accurate heart rate.
To operate the I
NTERVAL
H
EART
R
ATE
Control pro-
gram:
This heart rate feature is designed to gradually elevate your
heart rate to the upper end of your selected training range,
then gradually decrease your heart rate to the lower end of
your selected training range by dynamically controlling the
difficulty level. During the workout, this cycle will repeat sev-
eral times until the time goal is complete, creating an interval
training effect that is customized to the user’s desired heart
rate training range.
During program setup, there must be at least an 20 BPM dif-
ference between the lower heart rate limit and upper heart
rate limit to ensure an interval workout.
By including interval exercise in your regular aerobic pro-
gram, greater effects are noticed. Your heart and muscles will
adapt to the increases in demand by utilizing stored calories
for energy more effectively. Interval Heart Rate Control may
potentially result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more
effective in training the body to remove excess lactic acid from the muscles.
1. Mount the Stepper, begin stepping, and press the
key.
2. You are prompted to select the desired HR T
RAINING
program. Press the
key to select Interval Heart Rate Control.
3. You are prompted to enter your weight. The Stepper displays a default weight as set in Manager/Maintenance Mode. You may
enter any weight from 1 to 350 pounds (1 to 158 kg).
I
Use the
keys to enter your current weight; or press the
or
key, as necessary, to increase or decrease the dis-
played weight in 1 pound (or 1 kg) increments.
I
When your correct weight has been entered, press the
key to accept the displayed value.
4. You are prompted to enter a time goal. The Stepper displays a default time of 20 minutes, or equal to the time parameter set in
Manager/Maintenance Mode if less than 20 minutes. You may enter any time from 1 to 99 minutes.
I
Use the
keys to enter the desired time goal, or press the
or
key, as necessary, to increase or decrease the
displayed value in 1 minute increments.
I
When your desired time goal has been entered, press the
key to accept the displayed value.
Target Heart Rate Table
To calculate your training zone, use the following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_____________________x 0.75 = ___________________________
Your Theoretical Max Training Range Upper Limit
Heart Rate Training Range Lower Level
_____________________x 0.60 = ___________________________
Your Theoretical Max Training Range Lower Limit
NOTE:
Calculating your theoretical maximum heart rate using age
is an approximation. For more information, please contact a fitness
professional or doctor.
