4.Perform the first strength exercise when prompted.
When the first strength exercise segment be- gins (only one indicator will flash in
the Current Segment column), the walking belt will slow to a stop and the name of the first strength exercise will appear in the display for a few sec- onds.
Next, the
display will show the recom-
mended number of repetitions
for the first strength exercise.
Remove the clip from the waistband of your clothes, step off the treadmill, and prepare to begin the first strength exercise. Every few seconds, the console will sound a tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not perform more than one repetition each time a tone sounds. The display will count down the repetitions as you per- form them.
Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When per- forming lunges, alternate legs with each repetition. When performing dumbbell rows, perform half the
repetitions with your right arm and half the repeti- tions with your left arm. The strength exercises re- quire the use of dumbbells and an inflatable exer- cise ball (not included). To purchase dumbbells or an exercise ball, call the telephone number on the front cover of this manual.
5.Continue the cross trainer program.
When you have performed the recommended num- ber of repetitions, the words PRESS START will appear in the display. To continue the cross trainer program, step onto the treadmill, slide the clip back onto the waistband of your clothes, and press the Start button. The treadmill will automati- cally adjust to the speed and incline settings for the next segment.
The program will continue in this way until the last segment ends. The walking belt will then slow to a stop.
6.Follow your progress with the display. See step 5 on pages 12 and 13.
7.Measure your heart rate if desired. See step 6 on page 13.
8.Turn on the fan if desired. See step 7 on page 13.
9.When you are finished exercising, remove the key from the console.
See step 8 on page 13.
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