Star Trac Pro STM Treadmill Program Variation on the PRO / PRO S Treadmill, Average Exercisers

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 PRO / PRO S TREADMILL

Everyone can benefit from using treadmills because walking, jogging, and running provide results. The Star Trac PRO S / PRO / PRO ELITE 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 exer- cise experience more fulfilling. The Quick Start program is a great place to start. The user, at all times has control of his/her work- out, and all basic information feedback is provided. Another program recommended for this group is the Heart Training program. This program is great for learning how the heart rate responds to various levels of intensity. However, knowing one’s target train- ing range is necessary to operate this program. 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 Forest Walk, Trailblazer or Alpine Pass offer great variations that make good use of incline, making a running or walking workout more interesting and challenging. The Heart Training program is a good way to monitor and challenge intensity ranges, which is great for achieving results in a cardiovascular endurance pro- gram.

Starting speed for this group ranges from about 3.0 to 3.5 mph. Typically, exercisers in this category will not use elevation, how- ever, 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.

42 STAR TRAC PRO S / PRO / PRO ELITE TREADMILL OWNER’S MANUAL