700tmOM 8/24/06 11:15 AM Page 45
Workout Programs (continued)
Training within this zone develops basic endurance and aerobic capacity.
•The Aerobic zone – 70% to 80%
Training within this zone to develop your cardiovascular system.
•The Anaerobic zone – 80% to 90%
Training within this zone will develop your lactic acid system.
A HEART RATE MONITORING DEVICE MUST BE USED FOR THIS PROGRAM. FOR BETTER RESULTS, A CHEST STRAP IS RECOMMENDED FOR THIS OPERATION.
IMPORTANT: It is unsafe to exceed 95% of your maximum heart rate while exercising. Please consult your physician before performing any Heart Rate based training program.
Beginning the Program
During idle mode, the message display scrolls” SELECT A PROGRAM OR PRESS START” messages, to begin this program, press “HR Interactive” key until “HR Hill” program LED indicator lights up.
Accepting Default values or Entering the program setting mode
When the message display flashes, “HR HILL”, “PRESS ENTER”, it indicates you are about to select the HR Hill program. Press “START” or “ENTER” key to go to the next step.
•Press “START” key to accept current default values and begin HR Hill program workout.
o Default Time = 30 minutes
o Default profile = % max HR profile o Default target HR:
Segment | 1 | 2 | 3 | 4 | 5 | 6 | 7 | 8 | 9 | 10 | 11 | 12 | 13 | 14 | 15 | 16 | 17 | 18 | 19 | 20 |
% Max HR | 65 | 65 | 65 | 70 | 70 | 75 | 75 | 75 | 75 | 82 | 82 | 82 | 75 | 75 | 75 | 75 | 70 | 70 | 65 | 65 |
•Or press “ENTER” to enter program setup mode The dot matrix & data displays will take you through the program setup mode step by step as below:
o Enter Age
o Enter Weight o Enter Time
(Note: you may press START key anytime to skip the setup and begin the workout immediately.)
During the Program
As soon as the “ENTER” or “START” key is pressed, the Warm Up will be active. See Warm Up mode section for details.
Data Display
•When Warm Up mode is completed, this program will begin; the data display window will display the default workout data of “time, distance, calories & heart rate”. Press “Select” button to switch the data displays.
•Time display will show the selected program time and count down.
•Incline display will start with incline of 0%.
•Heart Rate display:
o If there is no pulse input, the Heart rate data display will show “ - -
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