Workout Descriptions, GO System Quick Start

4.3WORKOUT DESCRIPTIONS

GO SYSTEM QUICK START

GO SYSTEM QUICK START is the fastest way to begin exercising. After the WALK, JOG, or RUN key is pressed, a MANUAL workout begins immediately at the pre-programmed speed for the respective key pressed. For accurate caloric expenditure, enter weight using the ENTER WEIGHT key. The incline level is set to zero by default. Change the level using the INCLINE ARROW key. Change the speed using the SPEED key, up or down as desired, or use the NUMERIC keypad to enter a new speed value. The table below lists the preset speed for each key followed a range of possible alternate speeds for that key.

	English Default Units	Metric Default Units
WALK	3.0 mph	5,0 kph
JOG	5.0 mph	8,0 kph
RUN	7.0 mph	11,0 kph

To change a preset speed, enter any non-FIT TEST workout. Press the SPEED ARROW keys and adjust the speed value displayed in the MESSAGE CENTER. Then, press and hold down the WALK, JOG, or RUN key until the console beeps twice, indicating that the new speed has been programmed. When the WALK, JOG, and RUN keys are used to change speed, press the desired key momentarily. consequently the MESSAGE CENTER will display the new speed.

NOTE: All changed preset values are preserved when the treadmill is turned off.

NOTE: It is possible to program the WALK, JOG, and RUN speed values per pre-pro- grammed workouts (MY WORKOUTS) - each workout may have a different speed setting for the three Go System Quick Start keys.

MANUAL

The MANUAL program is a constant effort workout in which the user can change resistance level or speed at any time.

RANDOM

The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one million different patterns are possible.

FAT BURN

The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum† (HRmax) for optimal results. Throughout the workout, the user wears a chest strap or grasps the LifepulseTM sensors. If the user is not wearing a chest strap, the WORKOUT PROFILE WINDOW displays a heart shape, and the MESSAGE CENTER displays a prompt to grasp the sensors. The console continuously monitors and displays the heart rate, adjusting the intensity level of the treadmill to reach and maintain the target*. This system eliminates over- and under-training, and it maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.

NOTE: The intensity level is changed by incline. Speed can be only changed by the user

†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age.

*Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). For example, a 40-year-old user's rec- ommended THR for the FAT BURN workout is 117, or 65 percent of the maximum, so the equation would be (220- 40)*.65 = 117.