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GRAY and
arrows: Use these keypads to change incline. Simply press
the appropriate arrow until the desired percent of incline is displayed. When
you change incline, please note that the number shown on the screen changes
faster than the lift motor can respond. Once you select an elevation, there
might be a brief delay before the running belt reaches that elevation.
Running on the M9.4 Electronic Treadmill Ergometer
This section explains how to run or walk on the treadmill. Before using the M9.4
Electronic Treadmill Ergometer for an actual workout, we recommend that you
follow these instructions and go through a preliminary demonstration of the unit.
Be sure that you understand how to use the electronic console. We also
recommend that you become familiar with the M9.4 treadmill at a gentle pace
before attempting the higher speeds.
When using the treadmill, follow these general guidelines:
•
At the beginning of a workout, take several minutes to bring your heart rate
into your training zone, which is shown in Diagram 2 in Chapter 5.
•
After your workout, walk slowly for several minutes to cool down your body
and lower your pulse rate.
•
Gently stretch your lower body and back after a workout to help prevent
stiffness or soreness.
To run on the treadmill, follow these instructions:
1.
Turn ON the treadmill using the ON/OFF switch located at the front of the
black hood.
2.
Straddle the running belt with your feet firmly planted on the right and left
staging platforms. Stand close enough to the electronic console so you can
extend your arms and touch the keypads.
3.
At the WEIGHT display, use the green and yellow arrows to specify your
weight. When the correct weight is displayed, press ENTER WEIGHT.
The number on the display moves in 5-pound increments up or down,
depending on the arrow pressed. You must specify this information so the
treadmill can provide feedback about calories burned during a workout.
4.
Stand on the running belt while keeping one hand on the handrail and
prepare to start walking. With your other hand, press the green or yellow
arrows until you reach the desired speed.
5.
When you feel comfortable with the motion of the treadmill, let go of the
handrail and continue your workout. Remember to hold on to the handrail
when using the electronic console and when slowing down or stopping the
running belt.
