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Changing the Interval Course Profile

Interval training provides numerous benefits. Since interval training segments the workout into
smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies
have shown that it is a more efficient method for achieving aerobic benefits—you start seeing
improved cardiovascular fitness much sooner with less effort. Studies also show that people who
interval train are more likely to stick with their fitness program.

The interval course on the M9.21i or M9.21si treadmill lets you set the course intervals according
to your training regimen. It alternates between 60 seconds of “Rest” and 60 seconds of “Work.”
During the Rest interval, you can walk or jog slowly; during the Work interval, you can stride
quickly or run. You set the speed and incline for the first rest and work interval and the software
takes over from there, repeating the intervals throughout the course until you press the STOP key.

At any point during the workout, you can change the speed and incline of the current interval. For
example, if 8 mph is a little faster than you prefer during a Work interval, simply use the SPEED 

key to reduce speed. The software remembers the new speed for the next Work interval.

If you have purchased the Precor Heart Rate Option and installed the heart rate receiver, you can
monitor your workout using the Smart Rate and HEART RATE displays.

Note: If you pause your workout during an Interval mode, you must reset the speed of the mode
you were in when you paused your workout. For example, if you paused your workout during the
Rest interval, you must reset the speed for that interval. In this example, you would not need to
reset the speed for the Work interval since it is stilled stored in memory.

Below are some suggestions that may help you incorporate the Interval mode into your workout:

If you are starting an exercise program, the Interval mode option can help you increase your
workload gradually. For example, in the beginning, you may simply want to specify the same
speed and incline for both Work and Rest intervals. Then, to increase your effort level, change
to a higher speed and/or  incline for your Work interval.

If you are training with the goal of maintaining a constant pace when on level ground or grade,
specify the same speed for both Work and Rest intervals. Then, gradually increase the incline
during the Work interval until you can maintain a constant pace.

To use the interval course, follow the steps in 

Working Out on Your M9.21i or M9.21si Treadmill.

At the “SELECT COURSE” prompt, use the 

▼▲

 keys to display “INTV,” and press ENTER.

To set the interval for the course, take the following steps:

1.

When you see “ENTER REST SPEED & INCLINE” scroll across the display, stand on the
running belt with one hand on the handrail, prepared to start walking. With your other hand,
press the SPEED 

▲ 

key until you reach a comfortable rest speed, either running or walking.

Press the INCLINE

▼ 

or

 ▲ 

key to specify an appropriate incline. When the desired speed

and incline are displayed, simply continue working out—you do not need to press ENTER.

Once you reach your desired rest speed and incline, the treadmill returns to it at the
beginning of each rest interval, until you change the speed or incline, or end your workout.

2.

When “ENTER WORK SPEED & INCLINE” scrolls across the display, specify your work
speed (up to 10 mph). With one hand on the handrail, use the other hand to press the
SPEED 

▼ 

or

 ▲ 

keys until the desired work speed is shown. Use the INCLINE

▼ 

or

 ▲ 

key to

set the incline. When you are comfortable with the rest and work speeds and inclines, you
can let go of the handrail.

Each rest and work interval lasts 60 seconds. The display automatically counts down to the next
interval. When the count reaches 30 seconds, the display changes and gives information about
distance travelled, time elapsed, speed, calories burned, and percent of incline.

When the treadmill changes intervals, it informs you by scrolling “GOING TO REST SPEED” or
GOING TO WORK SPEED” across the display.

Using the interval course mode, you can cool down before ending your workout by pressing STOP
twice in quick succession. The treadmill enters Manual Mode, letting you specify the speed of your
cool-down period.

Содержание M9.21i

Страница 1: ...page 1 USA R Owner s Manual Low Impact Treadmills featuring the Heart Rate Interactive System R R...

Страница 2: ...M9 21i or M9 21si treadmill without adult supervision Close supervision is necessary Use the M9 21i or M9 21si only for its intended use as described in this manual Do not use accessory attachments th...

Страница 3: ...comes caught in the belt or rollers Use care when getting on or off the treadmill Use the handrails whenever possible Step onto the running belt when the speed is at or below 1 mile per hour 1 6 kilom...

Страница 4: ...strap for excessive wear and replace it if necessary See Obtaining Service in the maintenance section of this manual Precor treadmills are designed for the enjoyment of the serious runner as well as t...

Страница 5: ...GER Improper connection of the equipment grounding conductor can result in a risk of electric shock Check with a qualified electrician or service person if you are in doubt as to whether the treadmill...

Страница 6: ...Pausing Your Workout 15 Cooling Down After a Workout 15 Ending Your Workout 15 Changing the Interval Course Profile 16 Using the Weight Loss Program 17 Using the Manual Course Program 18 Using the Ran...

Страница 7: ...thin a target zone usually 85 of your maximum heart rate and automatically changes the incline to keep your heart rate in that zone when you wear the chest strap during your workout The M9 21si combin...

Страница 8: ...r lower handrail clamps 2 for mounting water bottle cage F one 5 16 hex key frame to base bolts G one 1 4 hex key belt tracking and tension adjustment H one 3 16 hex key upper handrail bolts I one 5 3...

Страница 9: ...lace a piece of heavy cardboard plywood or other solid smooth flat surface under the unit If the floor is not even the running belt will not track properly Refer to Checking the Alignment of the Runni...

Страница 10: ...t column support assembly on the front plate Route the ribbon cable under the lower board s cables See inset in Diagram 3 4 Align the tab on the ribbon cable connector with its counterpart located on...

Страница 11: ...bolts 9 Insert the upper end of a handrail into the upper handrail clamp Using one hand apply pressure on the portion of the handrail going into the clamp while with the other hand lift and lower the...

Страница 12: ...e rail Guide rail Handrail nut plate Handrail mounting hole Base of treadmill Lower handrail clamp Attach lower handrails Nut plate Lower handrail clamp Bolt Lower handrail assembled Handrail Base and...

Страница 13: ...outlet Make sure that no other appliances use the same circuit as the treadmill If you need to move the treadmill ask for assistance from one or more persons Roll the treadmill on its front wheels to...

Страница 14: ...beside the treadmill and press QUICK START The running belt starts automatically after the display scrolls the message Belt Starting 3 2 1 3 Continue standing next to the treadmill and press the SPEE...

Страница 15: ...y key is inserted into the electronic console Refer to the instructions below for more information about the safety key Using the Magnetic Safety Key The magnetic safety key lets you stop the treadmil...

Страница 16: ...iver is installed but that you are not wearing the chest strap transmitter or it is not working properly To correct transmitter problems refer to your Precor Heart Rate Option Owner s Manual or to Obt...

Страница 17: ...ng information explains the different uses of the keys from left to right To locate each key look at the electronic console or refer to Diagram 10 ENTER When you turn ON the treadmill several prompts...

Страница 18: ...D key and lastly the SPEED key The numbers 3 4 5 6 appear sequentially on the display as you press the associated key The prompt PRESS FOR MPH OR FOR KPH appears on the display Important If the QUICK...

Страница 19: ...cise options are available on the M9 21i or M9 21si The course profiles on the M9 21i refer to the label on the electronic console provide workouts from manual mode to preprogrammed customized courses...

Страница 20: ...ormation Note Optional hand weights called Precor Smart Weights are available from your local dealer Precor Smart Weights provide 1 or 2 pound hand weights with the added conve nience of remote contro...

Страница 21: ...rkout follow the instructions in Ending Your Workout To resume your workout straddle the running belt attach the safety key clip to your clothing press the SPEED key to start the running belt hold the...

Страница 22: ...ly want to specify the same speed and incline for both Work and Rest intervals Then to increase your effort level change to a higher speed and or incline for your Work interval If you are training wit...

Страница 23: ...when you enter a program Stay clear of the lift mechanism and hood area until the treadmill has completed the recalibration process Low 1 3 2 2 3 1 3 6 4 5 Medium Medium High High Medium Low 1 3 2 4 5...

Страница 24: ...s To use the preprogrammed courses follow the steps in Working Out on the M9 21i or M9 21si Low Impact Treadmill and add the following variation 1 At the SELECT COURSE prompt enter a program name WALK...

Страница 25: ...your workout or continue with your workout Pressing ENTER saves the course profile up to the point mile or kilometer where you stopped and resets any previously saved program course Note You must prog...

Страница 26: ...Rate Option is a completely wireless system A built in receiver displays continual feedback about your heart rate when you wear the transmitter strap around your chest No bulky wires or cables interf...

Страница 27: ...down period into your workout to help lower your heart rate and minimize muscle stiffness or soreness Using the Heart Rate Course The Heart Rate Course has been designed from research conducted at th...

Страница 28: ...mill if you have finished your workout and turn it OFF 8 To prevent unauthorized use remove the magnetic safety key from inside the electronic console and store it in a safe place Correcting Inconsist...

Страница 29: ...fficient cardiovascular conditioning while strengthening and toning all the major muscle groups in the lower body Darkened areas in Diagram 14 indicate the muscles improved To get the most out of each...

Страница 30: ...over the heart on the left side of the chest on either side of the neck over the temple or on the thumb side of either wrist Wherever you measure your pulse make sure that you use your index and midd...

Страница 31: ...he workout to bring your heart rate down to near resting level The higher your fitness level the longer you should maintain your heart rate in the training zone between 20 and 30 minutes Beginners sho...

Страница 32: ...e electronic console Allow the treadmill to dry completely before using it Manually advance the running belt to clean the opposite side Do not clean the belt while the running belt is moving Liquid ca...

Страница 33: ...nning Belt on page 14 If you determine that the belt needs alignment follow the instructions here Realigning the belt takes a few simple adjustments If you are unsure about this procedure call your au...

Страница 34: ...rn to adjust the tension of the belt 3 Insert the Safety key turn ON the treadmill answer the start up prompts then increase the speed of the running belt to 6 miles per hour 10 kph by pressing the SP...

Страница 35: ...all 1 800 4 PRECOR To help the customer service representative expedite your call have your serial number available The serial number on the treadmill is printed on a label located underneath the trea...

Страница 36: ...rate and Smart Rate Scan Precor M and Smart Rate are registered trademarks and Cardiologic and CrossRamp and Quick Start are trademarks of Precor Incorporated 2000 Precor Incorporated Specifications s...

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