Star Trac Pro STM Treadmill manual How to Use Interval Training

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You can press the or key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg) increments.

When your correct weight has been entered, press the START or ENTER key to accept the displayed value. You are prompted with a 3 second countdown, then the treadmill begins the program.

2.You can adjust the incline of the treadmill during the program:

You can adjust treadmill incline from 0 to 15%, in 0.5% increments. Press the key to increase the treadmill

incline; press the key to decrease the treadmill incline.

3.You can adjust the speed of the treadmill during the program:

You can specify a desired speed from 0.5 to 10.0 mph (0.8 to 16.0 kph) for 110-volt units or 0.5 to 12.0 mph (0.8 to

19.3 kph) for 220-volt units, using the numeric keypad. Use the 0 9 keys to enter your desired speed, then press the START or ENTER key to accept the entered speed.

You can adjust treadmill speed from 0.5 to 10.0 mph (0.8 to 16.0 kph) for 110-volt units or 0.5 to 12.0 mph (0.8 to 19.3

kph) for 220-volt units, in 0.1 mph (or 0.1 kph) increments. Press the key to increase the treadmill speed; press

the key to decrease the treadmill speed.

4.You can pause the program during your workout by pressing the STOP key once. The program will pause for a preset peri- od of time (either 30, 45 or 60 seconds. as set in the Manager Settings mode). Press the START key BEFORE the pause timer expires to resume your program. The treadmill returns to its minimum speed when you exit the pause mode.

5.When you have reached your workout goal, the treadmill will enter the Cooldown cycle (see “Cooldown Cycle” for more information). If you wish to exit your program before you have reached your workout goal, press the STOP key twice. The treadmill will slow to a stop. (Press the STOP key once during a Pause to exit the program.)

INTERVAL TRAINING

Program Definition

This heart rate feature is designed to gradually elevate your heart rate to the upper end of your selected training range, then gradually decrease your heart rate to the lower end of your selected training range using speed and incline. During the workout, this cycle will repeat sever- al times, creating an interval training effect that is cus- tomized to the user’s desired heart rate training range.

During program setup, there must be at least an 18 BPM difference between the lower heart rate limit and upper heart rate limit to ensure an interval workout.

Benefits of Heart Rate Intervals

To calculate your training zone, use the following formulas: (theoretical max HR = 220 - Age)

Heart Rate Training Range Upper Level

_____________________x 0.75 = ___________________________

Your Theoretical Max Training Range Upper Limit

Heart Rate Training Range Lower Level

_____________________x 0.60 = ___________________________

Your Theoretical Max

Training Range Lower Limit

By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to the increases in demand by utilizing stored calories for energy more effectively. Dynamic Heart Rate Control may potentially result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more effective in training the body to remove excess lactic acid from the muscles.

How to Use Interval Training

NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the machine will automatically use the data from the heart rate strap. Contact heart rate grips may not give an accurate heart rate when exercising over 4 mph.

During program setup, you can use the BACK key to return to a previously accepted parameter.

1.Stand on the running belt; press the INTERVAL TRAINING key. The Information Window displays the message “DYNAMIC HR CONTROL”. Press the START or ENTER key to continue.

2.The Information Window displays the message “INTERVAL PROGRAM VARIES SPEED AND INCLINE TO ALTER YOUR HEART RATE BETWEEN LIMITS, SELECT UPPER AND LOWER HEART RATE LIMITS”. Press the START or ENTER key to continue.

3.You are prompted to enter your weight.

The treadmill will display a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 350 pounds (0 to 135 kg).

You can enter your weight using the numeric keypad. Use the 0 9 keys to enter your correct weight.

STAR TRAC PRO S / PRO / PRO ELITE TREADMILL OWNERS MANUAL

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Contents N E R ’ S M a N U a L Table of Contents Introduction Important Safety InstructionsChapter Safety InstructionsDOE DIT WEL VeiligheidsinstructiesAAN UIT Lees Alle Instructies Voordat U DE Hardloopband GebruiktDo not PrecautionsStop of Action Alternating Current OFF Arrêt Mise Hors Service Courant Alternatif Ouvre Ferme Mesures DE PrecautionSIE SOLLTEN… SicherheitsvorschriftenBedienung Unterbrechen Wechselstrom EIN AUS Lesen SIE Alle Anweisungen VOR DER Benutzung DEL LaufbandesDA Fare Istruzioni DI SicurezzaAcceso Spento Leggete Tutte LE Istruzioni Prima DI Usare IL TreadmillLeia Todas AS Instruções Antes DE Usar SUA Esteira Instruções DE SegurançaLigar Desligar QUÉ no Hacer Instrucciones DE SeguridadQUÉ Hacer Skal SikkerhedsinstruktionerStop AF Funktion Vekselstrøm Tænd Sluk LÆS Alle INSTRUKTIONERNE, FØR DU Bruger DIN TrædemølleDescription Qty Assembly and SetupAssembly UnpackingInstalling the Neck Page Installing the Handrails Connecting the Display Cables Final Assembly Uick S Tart Key Starts your treadmill Display Control Panel FeaturesRunning belt moving using a default Operating Instructions PRO / EliteWatts Hints and Tips for Getting StartedMets To operate the Quick Start program Preset ProgramsQuick Start Climbing Partner ProgramsPage To operate the Custom Interval program Athletic Partner ProgramsTo operate the 5K Lake Loop or 10K BAY RUN programs Press To operate the FIT Test program Weight Management Programs To operate the Manual Program During the WorkoutTo operate a Personal Trainer StudioTM program Personal Trainer Studio TMTo operate the treadmill during Cooldown Using the Cooling FANUsing the Weight Scale Cooldown CycleChest Strap Heart Rate Monitoring To use the weight scaleHeart Rate Monitoring Contact Heart Rate MonitoringPressed twice Operating Instructions PRO SKcal To operate the Forest Walk or Alpine Pass program Forest Walk and Alpine PassTo operate the 5 K Race program RaceInterval Training How to Use Interval TrainingDuring the Workout Cooldown Cycle Maintaining PIN Numbers Using Personal Trainer StudiotmPersonal Trainer Studiotm Personal Trainer StudiotmTo add a custom program Managing Custom ProgramsTo view active PIN numbers Program Worksheet To delete a custom program To edit a custom programGetting Started Walkers and Runners Training InformationFirst Step to a Better Lifestyle Cool Down Climbing the Conditioning Ladder Suggested ProgramsT. Principle Average Exercisers Program Variation on the PRO / PRO S TreadmillDeconditioned beginning Exercisers Athletic Exercisers Target Training ChartTips to Stay Motivated BI-WEEKLY Maintenance Preventative MaintenanceDaily Maintenance Weekly MaintenanceRewax Belt AdjustmentsProcedure Clean Deck & BeltPage Engineering & Test Manager SettingsMaintenance Settings Both SPD ElevationControl Date CNT/REVMIN PWM MAX PWMCalibrate Scale ABC D Speed CalibrationElevation Calibration Enter to Accept -STOP to RejectTo select a saved club name/message for display Club NamingTo add a new club name/message To view saved club names/messagesTo select a saved Csafe Company Name Csafe Company NamingTo add a new Csafe Company Name To view saved Csafe Company NamesPage Troubleshooting ESD Chapter TitleInternational Regulations FCC and Other Domestic / International RegulationsStar Trac