HOW to USE a Heart Rate Workout

CAUTION: If you have heart prob- lems, or if you are over 60 years of age and have been inactive, do not use the heart rate workouts. If you are taking medication regu- larly, consult your physician to find whether the medication will affect your exercise heart rate.

Follow the steps below to use a heart rate workout.

1.Put on the chest pulse sensor.

Note: For best results, wear the chest pulse sensor to use a heart rate workout. See page 11 for infor- mation about the chest pulse sensor.

2.Insert the key into the console.

See HOW TO TURN ON THE POWER on page 14.

3.Select one of the four heart rate workouts.

To select a heart rate workout, press the Heart Rate Control button repeatedly. When a heart rate workout is selected, the name of the workout (HEART RATE: 1, HEART RATE: 2, HEART RATE: 3, or HEART RATE: 4) will appear on the screen.

If heart rate workout 1 is selected, a track will appear on the screen.

If heart rate workout 2, 3, or 4 is selected, a pro- file of the heart rate settings of the workout will ap- pear on the screen. The arrow below the profile will indicate your progress during the workout.

4.Enter a target heart rate setting.

If heart rate workout 1 is selected, the target heart rate setting for the entire workout will appear on the screen beside the words “Target BPM” (beats per minute). If desired, press the Rate/Wt. increase and decrease buttons to change the tar- get heart rate setting (see EXERCISE INTENSITY on page 29).

If heart rate workout 2, 3, or 4 is selected, the maximum target heart rate setting of the workout will appear on the screen beside the words “Target

BPM.” If desired, press the Rate/Wt. increase and decrease buttons to change the maximum target heart rate setting (see EXERCISE INTENSITY on page 29). Note: If you change the maximum target heart rate setting, the intensity level of the entire workout will change.

5.Press the Start button to start the workout.

A moment after you press the Start button, the treadmill will automatically adjust to the first speed and incline settings of the workout. Hold the handrails and begin walking.

Heart rate workout 1 is divided into several one- minute segments. The same target heart rate set- ting is programmed for all segments (except for the first two segments). Heart rate workouts 2, 3, and 4 are divided into 30 one-minute segments. One tar- get heart rate setting is programmed for each seg- ment. Note: The same target heart rate setting may be programmed for consecutive segments.

During each segment of the workout, the console will compare your heart rate to the target heart rate setting for that segment. If your heart rate is too far below or above the target heart rate setting, the speed and/or incline will automatically increase or decrease to bring your heart rate closer to the tar- get heart rate setting. Each time the speed and/or incline of the treadmill is about to change, the speed and/or incline setting will flash on the screen to alert you, regardless of which display mode is selected.

If heart rate workout 2, 3, or 4 is selected, a se- ries of tones will sound when the first segment of the workout ends. The arrow below the workout profile will then move one position to the right. The workout will continue in this way until the arrow reaches the right end of the workout profile. The walking belt will then slow to a stop.

If the speed and/or incline settings are too high or too low, you can change the intensity level of the workout at any time by pressing the Speed and Incline buttons; however, when the console com- pares your heart rate to the target heart rate for the current segment, the speed and/or incline of the treadmill may change to bring your heart rate closer to the target heart rate setting.