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HOW TO USE A HEART RATE WORKOUT
1. Put on the chest pulse sensor.
To use a fitness test, you must wear the chest
pulse sensor or use the handgrip pulse sensor.
Note: For best results, you should wear the chest
pulse sensor.
2. Insert the key into the console.
See step 1 on page 17.
3. Select one of the heart rate workouts.
To select a heart rate workout, press the Heart
Rate Control button repeatedly until the desired
workout appears in the display. Press the Enter
button to select the desired workout.
Select your age and then your weight using the
Increase and Decrease buttons next to the Enter
button.
Press the Enter button after each selec-
tion.
You need to enter your age and weight only
once per exercise session. Note: To use the con-
stant heart rate and variable heart rate workouts,
you must also enter your target maximum heart
rate. If the target maximum heart rate setting is
changed, the intensity level of the entire workout
will change. Note: To calculate your target maxi-
mum heart rate see EXERCISE INTENSITY on
page 36.
4. Start the walking belt.
Press the Start/Stop button to start the workout. A
moment after you press the button, the walking belt
will begin to move and the treadmill will automati-
cally adjust to the first speed and incline settings of
the workout. Hold the handrails and begin walking.
The heart rate workouts are divided into several
one-minute segments. One target heart rate setting
is programmed for each segment. The same target
heart rate setting may be programmed for consec-
utive segments. For a shorter workout, simply stop
the workout before it ends.
During all heart rate workouts, the console will reg-
ularly compare your heart rate to the target heart
rate setting. If your heart rate is too far below or
above the target heart rate setting for the current
segment, the speed of the walking belt will auto-
matically increase or decrease to bring your heart
rate closer to the target heart rate setting.
If the speed or incline setting is too high or too low
at any time during the workout, you can adjust the
setting with the Speed or Incline buttons. However,
each time the console compares your heart rate to
the target heart rate setting, the speed of the tread-
mill may automatically change to bring your heart
rate closer to the target heart rate setting.
To stop or restart the workout at any time, press
the Start/Stop button.
5. Select a display mode and monitor your
progress with the display.
See step 4 on page 20.
6. Turn on the fan if desired.
See step 7 on page 19.
7. When you are finished exercising, remove the
key from the console.
See step 8 on page 19.
CAUTION:
If you have heart prob-
lems, or if you are over 60 years of age and
have been inactive, do not use the pulse work-
outs. If you are taking medication regularly,
consult your physician to find out whether the
medication will affect your exercise heart rate.
