22
4.3 W
ORKOUT
D
ESCRIPTIONS
Q
UICK
S
TART
QUICK START
is the fastest way to begin exercising. After the QUICK START key is pressed, a
MANUAL workout begins. For accurate caloric expenditure, enter weight using the ENTER WEIGHT
button. The incline level is set to zero by default. Change the level using the INCLINE ARROW key.
Change the speed using the SPEED key, up or down as desired, or use the NUMERIC keypad to
enter a new speed value.
M
ANUAL
The
MANUAL
program is a constant effort workout in which the user can change resistance
level or speed at any time.
R
ANDOM
The
RANDOM
program creates a terrain of hills and valleys that varies with each workout. More
than one million different patterns are possible.
F
AT
B
URN
The
FAT BURN
workout is designed to maintain a user’s heart rate at 65 percent of the theoretical
maximum
†
(HRmax) for optimal results. Throughout the workout, the user wears a chest strap or
grasps the Lifepulse
TM
sensors. If the user is not wearing a chest strap, the WORKOUT PROFILE
WINDOW displays a heart shape, and the MESSAGE CENTER displays a prompt to grasp the
sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level
of the treadmill to reach and maintain the target*. This system eliminates over- and under-training,
and it maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.
NOTE:
The intensity level is changed by incline. Speed can only be changed by the user
C
ARDIO
The
CARDIO
workout is virtually identical to
FAT BURN
; however the target heart rate is calcu-
lated at 80 percent of the theoretical maximum
†
(HRmax)**. The higher target promotes cardio-
vascular improvement by placing a heavier workload on the heart muscle.
NOTE:
The intensity level is changed by incline. Speed can only be changed by the user.
NOTE:
Change the target heart rate at any time by using the NUMERIC KEYPAD.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). For example, a 40-year-old user's rec-
ommended THR for the FAT BURN workout is 117, or 65 percent of the maximum, so the equation would be (220-
40)*.65 = 117.
** Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR
for the CARDIO workout is 144, or 80 percent of the maximum; so the equation would be (220-40)*.80 = 144.
