Workout Overviews, Using the Workouts | Life Fitness ST35 instruction

4 THE WORKOUTS

4.1WORKOUT OVERVIEWS

This section lists the treadmill’s pre-programmed workouts. For more detailed information, see Section 4.2, titled Using the Workouts.

SPEED INTERVAL alternates intervals of high and low speeds.

AEROBIC also alternates intervals of high and low speeds, but the low intervals are higher than those of SPEED INTERVAL.

WEIGHT LOSS alternates uniformly high and low elevations.

HILL CLIMB also alternates high and low elevations, building gradually to a peak.

HEART RATE CONTROL alters speed and elevation to maintain the user’s entered target heart rate.* TARGET TIME targets a specific time duration as a goal.

TARGET DISTANCE targets a specific distance as a goal.

TARGET CALORIES targets a specific number of caloires as a goal.

CUSTOM WORKOUTS (A and B): The user may pre-set up to two workouts with personal setup information, such as age, time duration, and elevation, and then store the workouts in the console memory. For more information, see section 4.4, titled Custom Workouts.

4.2USING THE WORKOUTS

Different workouts require different setup steps. See the chart titled Treadmill Workout Set-up Steps, which appears later in this section, for a quick glance at the steps for setting up any workout. This section provides details on the steps themselves.

TO BEGIN ANY WORKOUT SETUP

Switch on the treadmill. Then, make sure that the emergency stop key is properly inserted into the key-holder, and clip the key cord to clothing.

SELECTING QUICK START

QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout. Once QUICK START is selected, a workout begins at the default elevation of 0 percent and the default speed of

.6 mph (1 kph) speed. These settings can be changed manually during the workout. The workout lasts for 30 minutes.

SELECTING A WORKOUT

At the MESSAGE CENTER prompt, press one of the numeric workout keys for the desired workout. The MESSAGE CENTER displays a profile of the workout. Press the ENTER key to accept the workout, or simply press another WORK- OUT key to select another workout.

For CUSTOM WORKOUTS, once a workout is configured and saved, no further setup steps are necessary. For more information, see Section 4.4, titled Custom Workouts.

*Target Heart Rate (THR) zone is between 60 percent and 75 percent of the theoretical maximum. For example, a 40-year-old user's THR zone is beween 108 and 135: (220-20)*.60=108; (220-20)*.75=135.