Program Variation on the S Series Treadmill

Program I:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	60 to 65	15	3
3,4	60 to 65	15	3
5,6	60 to 65	15	3

Program II:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	65 to 70	20	3
3,4	65 to 70	20	3
5,6	65 to 70	20	3
Program III:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	70 to 75	20	4
3,4	70 to 75	25	4
5,6	70 to 75	25	4

Program IV:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	75 to 80	25	4
3,4	75 to 80	25	4
5,6	75 to 80	30	4
Program V:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	80 to 85	30	4
3,4	80 to 85	35	4
5,6	80 to 85	35	4

PROGRAM VARIATION ON THE S SERIES TREADMILL

Everyone can benefit from using treadmills because walking, jogging, and running provide results. The STAR TRAC S SERIES TREADMILL gives you infinite workout possibilities. Here are some suggested programs for the deconditioned, average and athletic users.

Deconditioned (beginning) Exercisers

This group, which includes the overweight, cardiac rehabilitated and the senior population, requires more personal attention and one-on-one feedback for motivation rather than fancy programs built into the treadmill. Keeping everything simple is key. Before starting to exercise, becoming acquainted with basic treadmill features, including emergency stop button helps to make the exercise experience more fulfilling. The QUICK START program is a great place to start. The user, at all times has control of his/her workout, and all basic information feedback is provided. Other programs recommended for this group are the HEART RATE CONTROL programs. These programs are great for learning how the heart rate responds to various levels of intensity. However, knowing one’s target training range is necessary to operate these programs. Starting speed for this group ranges from 2.0 to 3.0 mph. The incline shouldn’t exceed 5% elevation unless instructed differently by a fitness professional. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until after 4 weeks.

Average Exercisers

This group is classified by those who live somewhat active lifestyles (exercising about twice a week) or fit into the age category of 18-35. Confidence levels from this group are higher than the deconditioned group, therefore the willingness to try new or more advanced programs is greater. While most tend to enter immediately into a quick start, encouraging use of other programs may keep participation consistent and workouts more alive. The BURN CALORIES and INCREASE ENDURANCE programs offer great variations that make good use of incline, making a running or walking workout more interesting and challenging.

Starting speed for this group ranges from about 3.0 to 3.5 mph. Typically, exercisers in this category will not use elevation, however, it is strongly encouraged for varied intensity and variability. Exercisers in this category may not be comfortable exceeding 10% incline. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until after 4 weeks.

3. Install the Display Console

CAUTION: To ensure proper routing of display cables, have one person hold and position the display console while a second person feeds the display cable through the treadmill neck.

NECK

DISPLAY

CONSOLE

SPACER

NECK		M8 X 20 ALLEN HEAD BOLT
NECK		M8 X 20 ALLEN HEAD BOLT
		D=8 LOCKWASHER

Remove the cover from the power cord access hole in the treadmill neck. If not preassembled, slide the neck shroud onto the treadmill neck.

With one person supporting the display console, carefully feed the display cable into the neck. Reposition the display console as needed during this step to ensure the display cable does not bunch or kink in the neck. Ensure the display cable feeds completely through the neck and out the power cord access hole.

Position the display console on the neck, taking care not to pinch the display cable between the neck and the console. Once the console is properly positioned, secure the console to the neck using four M8 X 20 Allen head bolts and D=8 lockwashers. Tighten the screws securely

3. Install the Neck

Position the neck in place on the motor end of the base

assembly, and secure with four M8 X 20 Allen bolts and M8 X 20 ALLEN HEAD BOLTS

D=8 LOCKWASHERS

D=8 lockwashers. Tighten the screws securely.

Slide the neck shroud down into position on the base	DISPLAY CABLE
assembly shroud to cover the display cable.	POWER CORD
assembly shroud to cover the display cable.	ACCESS HOLE

STAR TRAC S SERIES TREADMILLS OWNER’S MANUAL