4.Enter exercise goal (number of calories, duration or distance). Press the JustGoTM/ENTER key to accept.
5.Select your age to allow the computer to indicate your maximum allowable heart rate level. Press the Speed INCREASE or DECREASE key to select your age. The age will vary from 10 to 100 years. Press the JustGoTM/ENTER key to accept.
6.Select an exercise intensity based on your preferred level of exercise. The 60% level is a good guide for those interested in training in the fat loss range. The 70% level is suitable for those interested in training in the cardiovascular range. The 80% level requires the most effort and is suitable for persons with a higher level of fitness. Press the JustGoTM/ENTER key to accept the intensity (60% is a default in Weight Loss Program).
7.You can modify the heart rate level suggested by the computer or press the JustGoTM/ENTER key to accept it and start the exercise.
8.To start the exercise, press the JustGoTM/ENTER key.
During the Heart Rate Control or Weight Loss program, you can change the speed or elevation by pressing the Speed or Elevation INCREASE or DECREASE keys. Keep in mind that the computer will then gradually readjust the speed and/or elevation to compensate for the change in speed or elevation you made by gradually bringing your ACTUAL heart rate near the TARGET heart rate level.
WARNING – If you feel that the running belt is moving too fast for your fitness level and you cannot keep up, press the CLEAR/STOP key and terminate the exercise program. You can try the program again, but at a lower INTENSITY level (60%). If this is still too fast for you, do not use the Heart Rate Control program until your fitness level allows you to safely exercise at your TARGET heart rate level.
During the exercise, the main computer screen will show a speed or elevation profile like the other programs, but will display your ACTUAL heart rate and your TARGET heart rate on the message center. Once the exercise has started, your ACTUAL heart rate should be lower than the TARGET heart rate. The computer then will gradually regulate the speed and elevation simultaneously to increase your exercise intensity level, resulting in a higher ACTUAL heart rate.
Your heart rate will be displayed on the message center as ACTUAL heart rate and TARGET heart rate (T). For example: HRATE 110/115T.
NOTE – You can change your target heart rate while in the program by pressing the JustGoTM/ENTER key and modify it by using the Speed DECREASE or INCREASE keys and by pressing the JustGoTM/ENTER key to accept it.
Walk Program
The Walk program allows you to create your own exercise as you progress in the program. The speed and elevation are completely controlled by the user at all times. At a glance, Manual and Walk programs seem very similar due to the fact that the user controls both the speed and elevation at all times. The difference is that in the Walk program, you can’t go over 4.0 mph (6.4 km/h) and 6% of elevation.
During the exercise, the speed and elevation that you select will remain for the entire exercise until the next change you make. Your progression in the exercise is shown by the flashing dot.
To select the Walk program:
Press the OTHER PROGRAMS key or the DECREASE key until you reach the Walk program. Press the JustGoTM/ENTER key to accept and follow the instructions shown in the central information window.
Hill Climb Program
The Hill Climb program provides both a programmed hill and speed profiles. The programmed hill profile will cause the running belt to elevate and descend at various points during your exercise. The programmed speed profile will cause the speed to change. You can change the speed and elevation during the exercise if you find it too easy or hard.
The speed and elevation will change as you progress into the program. Changing the speed manually will cause only that segment to change. Changing the elevation manually will cause the entire elevation profile to change.
SELECT
2
3
ELAPSED TIME
TARGET REMAINING
PACE
SPEED
DISTANCE
ELEVATION
CALORIES
CAL / HOUR
HEART RATE
figure 7
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