Star Trac Pro STM Treadmill manual Training Information, First Step to a Better Lifestyle

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TRAINING INFORMATION

CHAPTER

 

6

 

 

 

 

To assist you in your training program, this chapter provides you with exercise principles, tips for training and hints to stay moti- vated climbing up the conditioning ladder.

THE FIRST STEP TO A BETTER LIFESTYLE

With the STAR TRAC PRO S / PRO / PRO ELITE TREADMILL, you’ve taken an important first step to achieving your fitness goal. But, it’s important to have the right fitness tools to stay motivated and achieve results. About half of all people who start an exercise program quit within 6-12 months. What is the key to success for the other half? Motivation!

As you may know, exercise reduces the factors associated with the development of heart disease, hypertension, diabetes, obesity and back disorders. Researchers have concluded that a healthful life-style including regular exercise can extend your life expectancy by as much as fifteen years! More importantly, exercise will help make all your years - no matter how may there are - productive and enjoyable.

What constitutes a regular exercise regimen? If you stick with a consistent workout program for 30 minutes, three times a week, for 3 months, you will be on your way to a long-term fitness program. Part of the motivation for a regular exercise regimen will stem from the results you will both see and feel after three months. In fact, many exercisers start to experience results in as early as one week!

GETTING STARTED - WALKERS AND RUNNERS

For fitness newcomers or veterans, the STAR TRAC PRO S / PRO / PRO ELITE TREADMILL offers tailormade walking and running programs. The following information will be useful when developing your own exercise program.

Assessing Fitness Level

Conducting a cardiovascular endurance assessment is a great way to start an exercise regimen. With the simple 1 mile Fit Test on your Star Trac PRO SERIES treadmill, the results provide great baseline information to help determine your proper workout intensity levels, and it serves as a great motivational tool for showing improvements over time. Below is a simple test to follow. This assessment should only be used with apparently healthy adults.

The Fit Test is a modified version of the Balke and Ware protocol for maximal VO2 treadmill testing. The Fit Test requires 12 min- utes to complete. During the Fit Test, treadmill speed remains at a constant 3.4 mph. Treadmill incline is set at 0% during the first minute, increases to 2% during the second minute, and increases by 1% per minute for the remainder of the test. Your heart rate results are compared with charted data for your corresponding age and gender. Test results are given on a scale of 1 to 10, and include your calculated VO2 max. VO2 max is a physiological measurement of a bodies ability to absorb oxygen and has spe- cific correlation to your fitness level.

The Warm Up

Warming-up prepares you for physical activity by increasing body temperature, allowing the muscles to relax and contract more smoothly and efficiently, and lubricating the joints. Good warm-up exercises include walking, bicycling, jogging and light calis- thenics. Proper warm-up may also help prevent injuries and reduce the likelihood of cardiac abnormalities. A mild sweat is a good indication that the body is sufficiently warmed-up.

Pre-Exercise Stretching

A flexibility program prior to walking or running is designed to help improve performance and reduce the risk of injury during the activity. When you are stretching, remember these simple rules:

An active warm-up is recommended prior to vigorous stretching exercises. If stretches are performed, they should be done with caution, so as to not over stretch muscles.

Do not force a stretch. The degree of stretching should not cause significant pain.

Hold the stretch for 10 to 15 seconds without bouncing.

Repeat each stretch two or three times for increased flexibility.

Try to maintain good posture and remember to breathe during the stretch.

The following muscle groups should be stretched/warmed up for any walking or running program:

Quadriceps

Glutes

Chest

Hamstrings

Inner thighs

Shoulder muscles

Calves

Back muscles

Hip flexors

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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 Important Safety Instructions IntroductionSafety Instructions ChapterLees Alle Instructies Voordat U DE Hardloopband Gebruikt VeiligheidsinstructiesAAN UIT DOE DIT WELPrecautions Stop of Action Alternating Current OFFDo not Mesures DE Precaution Arrêt Mise Hors Service Courant Alternatif Ouvre FermeLesen SIE Alle Anweisungen VOR DER Benutzung DEL Laufbandes SicherheitsvorschriftenBedienung Unterbrechen Wechselstrom EIN AUS SIE SOLLTEN…Leggete Tutte LE Istruzioni Prima DI Usare IL Treadmill Istruzioni DI SicurezzaAcceso Spento DA FareInstruções DE Segurança Ligar DesligarLeia Todas AS Instruções Antes DE Usar SUA Esteira Instrucciones DE Seguridad QUÉ HacerQUÉ no Hacer LÆS Alle INSTRUKTIONERNE, FØR DU Bruger DIN Trædemølle SikkerhedsinstruktionerStop AF Funktion Vekselstrøm Tænd Sluk SkalUnpacking Assembly and SetupAssembly Description QtyInstalling the Neck Page Installing the Handrails Connecting the Display Cables Final Assembly Operating Instructions PRO / Elite Display Control Panel FeaturesRunning belt moving using a default Uick S Tart Key Starts your treadmillHints and Tips for Getting Started MetsWatts Climbing Partner Programs Preset ProgramsQuick Start To operate the Quick Start programPage Athletic Partner Programs To operate the 5K Lake Loop or 10K BAY RUN programsTo operate the Custom Interval program Press To operate the FIT Test program Weight Management Programs During the Workout To operate the Manual ProgramPersonal Trainer Studio TM To operate a Personal Trainer StudioTM programCooldown Cycle Using the Cooling FANUsing the Weight Scale To operate the treadmill during CooldownContact Heart Rate Monitoring To use the weight scaleHeart Rate Monitoring Chest Strap Heart Rate MonitoringOperating Instructions PRO S Pressed twiceKcal Forest Walk and Alpine Pass To operate the Forest Walk or Alpine Pass programRace To operate the 5 K Race programHow to Use Interval Training Interval TrainingDuring the Workout Cooldown Cycle Personal Trainer Studiotm Using Personal Trainer StudiotmPersonal Trainer Studiotm Maintaining PIN NumbersManaging Custom Programs To view active PIN numbersTo add a custom program Program Worksheet To edit a custom program To delete a custom programTraining Information First Step to a Better LifestyleGetting Started Walkers and Runners Climbing the Conditioning Ladder Suggested Programs T. PrincipleCool Down Program Variation on the PRO / PRO S Treadmill Deconditioned beginning ExercisersAverage Exercisers Target Training Chart Tips to Stay MotivatedAthletic Exercisers Weekly Maintenance Preventative MaintenanceDaily Maintenance BI-WEEKLY MaintenanceClean Deck & Belt AdjustmentsProcedure Rewax BeltPage Manager Settings Engineering & TestMaintenance Settings SPD Elevation ControlBoth MAX PWM CNT/REVMIN PWM DateCalibrate Scale Enter to Accept -STOP to Reject Speed CalibrationElevation Calibration ABC DTo view saved club names/messages Club NamingTo add a new club name/message To select a saved club name/message for displayTo view saved Csafe Company Names Csafe Company NamingTo add a new Csafe Company Name To select a saved Csafe Company NamePage Troubleshooting FCC and Other Domestic / International Regulations Chapter TitleInternational Regulations ESDStar Trac