TR6.65 Treadmill
17
1. Press the Fitness key. Press
Enter
to select the program. The display will prompt you through the
programming.
2. If
Enter
was pressed, the Display will now be blinking a value, indicating your Age (default is 35). Enter-
ing your correct age affects the Heart Rate Bar Graph Display and the Heart Rate programs. Use the
5
/
6
keys to adjust, then press
Enter
. Your age determines your recommended maximum heart rate. Since the
Bar Graph Display and the Heart Rate features are based on a percentage of your maximum heart rate, it is
important to enter the correct age for these features to work properly.
3. The Display will now be blinking a value, indicating your Body Weight (default is 150 lbs.). Entering the
correct body weight will affect the calorie count. Use the
5
/
6
keys to adjust, then press
Enter
.
A note about the Calorie display:
No exercise machine can give you an exact calorie count because there
are too many factors which determine exact calorie burn for a particular person. Even if someone is the
exact same body weight, age and height, their calorie burn may be very different than yours. The Calorie
display is to be used as a reference only to monitor improvement from workout to workout. The calorie count
displayed in this program is only an estimate because the machine can’t calculate calories expended while
strength training.
4. The Display will now be blinking the preset top speed of the selected program (3 mph or 5 kph). Use the
5
/
6
keys to adjust, then press
Enter
. Each program has various speed changes throughout; this allows
you to limit the highest speed the program can reach.
5. The Display will be blinking the preset top incline of the selected program (1.0%). Use the
Incline
5
/
6
keys
to adjust, then press
Enter
.
6. The Display will be blinking the number of intervals desired (default is 10; you may select 10, 20, or 30). Use
the
5
/
6
keys to adjust, then press
Enter
.
7. The Display will be blinking the desired Interval time (default is 1:00). The time you select will be the duration
of both the cardio & strength intervals. Note: on average you will complete 15-20 repetitions of the strength
exercise in a 0:30 interval. As a general rule, the longer the interval, the less weight (dumbbells) and speed
(treadmill) required; use the
5
/
6
keys to adjust, then press
Enter
.
8. The Display will be blinking the desired recovery time you desire after completing both the cardio & strength
intervals. Use the
5
/
6
keys to adjust, then press
Enter
Program Example
• The user selects 10 intervals (5 cardio and 5 strength) with the following interval
durations – length of each cardio & strength interval is 0:30, recovery interval is 1:00
• Program begins with a 3:00 warm up (1:00 @ 1mph, 1:00 @ 2mph, and 1:00 @ 3mph)
• 1st cardio interval begins, lasting 0:30; console counts down to 0:00 and the Display displays: “STRENGTH
INTERVAL 1 BEGIN DUMBBELL ROW”
• User steps off of the treadmill to perform the strength exercise. The console counts down to 0:00 and beeps
3x signaling the user to get back on the treadmill.
• Console displays “PRESS START TO BEGIN RECOVERY”; user walks @ 2mph for 1:00
• Console then displays 2nd cardio interval and the process proceeds until the user has performed 5 cardio,
strength, and recovery intervals; the 5 strength exercises will be performed sequentially as listed in this
manual.
• The last 2:00 are a Cool Down phase with the user walking on the treadmill @ 2 mph
If 20 intervals was selected, you would perform each strength exercise twice, before moving on to the next
exercise. If 30 intervals is selected, you will perform each exercise once, then repeat the sequence of all 5
exercises a 2nd & 3rd time.
CAUTION
Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to safely and effectively
maneuver over the strength interval time you have chosen.
Fitness Program
