HOW to USE a WEIGHT-LOSS Workout

1.Insert the key into the console.

See HOW TO TURN ON THE POWER on page 16.

2.Select a time for the workout.

To select a weight-loss workout, first press one of the Set Time buttons. The duration of the workout will appear in the Time/Distance display.

3.Select the amount of calories you want to burn.

Next, press one of the Set Cals buttons. Note: The console will create a custom workout based on the duration of the workout and the amount of calories you want to burn. You might not be able to select a high amount of calories with a short duration for the workout.

Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on your metabolic rate. In addition, if you manually change the speed or incline of the treadmill during the workout, the number of calories you burn will be affected.

4.Select a user weight.

One of the main factors that contributes to your metabolic rate is your weight. Press the Set Wt. in- crease and decrease buttons to enter your weight. This will allow the console to calculate the amount of calories you will burn more accurately. The con- sole will adjust the workout’s intensity level accord- ing to the weight entered.

5.Start the walking belt.

Press the Go button or the Speed increase button to start the workout. A moment after you press the button, the treadmill will automatically adjust to the first speed and incline settings of the workout. Hold the handrails and begin walking.

Each workout is divided into one-minute segments. One speed setting and one incline setting are programmed for each segment. Note: The same speed setting and/or incline setting may be pro- grammed for consecutive segments.

At the end of each segment, a series of tones will sound. If a different speed or incline setting is pro- grammed for the next segment, the Next Incline and/or Next Speed indicator will alert you. The speed and/or incline setting will also flash in the display to alert you. The treadmill will then auto- matically adjust to the speed and incline settings for the next segment.

The workout will continue in this way until the last segment of the profile flashes in the display and the last segment ends. The walking belt will then slow to a stop.

If the speed or incline setting is too high or too low at any time during the workout, you can manually override the setting by pressing the speed or in- cline buttons; however, when the next segment of the workout begins, the treadmill will auto- matically adjust to the speed and incline set- tings for the next segment.

To stop the workout at any time, press the Stop button. To restart the workout, press the Go but- ton. The walking belt will begin to move at 1 mph. When the next segment of the workout begins, the treadmill will automatically adjust to the speed and incline settings for the next segment.

6.Monitor your progress with the displays. See step 5 on page 17.

7.Measure your heart rate if desired. See step 6 on page 17.

8.When you are finished exercising, remove the key from the console.

See step 7 on page 17.