■Use the 
keys to enter a difficulty LEVEL (from 1 to 20) or press the 
or 
key, as necessary, to increase or decrease the difficulty LEVEL in 1 unit increments.
■When the desired difficulty LEVEL has been entered, press the 
key to confirm the difficulty LEVEL.
5.If desired, you can use the personal fan during your workout (see "Using the Personal Fan" for details).
6.You can adjust the difficulty LEVEL during the program, using either of the following methods:
■Use the 
keys to enter a difficulty LEVEL (from 1 to 20). When the desired level has been entered, press the 
key to confirm the difficulty LEVEL.
■Press the 
or 
key, as necessary, to increase or decrease the difficulty LEVEL in 1 unit increments.
7.You can scroll through workout data during the program ( see "Viewing Workout Data During a Program" for details).
8.If you wish to pause the program, stop stepping. The Stepper will enter a pause mode and display your workout results for one entire cycle.
9.When you have reached your workout goal, the Stepper enters the Cooldown cycle (see "Cooldown Cycle" for details). If you wish to exit the program before you have reached your workout goal, stop stepping and allow the Pause timer to expire. If you wish to skip the Cooldown cycle, press the 
key to view your workout summary.
HEART RATE CONTROL PROGRAMS
TRAINING TOOLS offers both an Interval Heart Rate Control program and a Constant Heart Rate Control program, as well as a Fitness Test.
NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the Stepper will automatically use the data from the heart rate strap. Contact heart rate grips may not give an accurate heart rate.
To operate the INTERVAL HEART RATE Control program:
This heart rate feature is designed to gradually elevate your heart rate to the upper end of your selected training range, then gradually decrease your heart rate to the lower end of your selected training range by dynamically controlling the difficulty level. During the workout, this cycle will repeat sev- eral times until the time goal is complete, creating an inter- val training effect that is customized to the user’s desired heart rate training range.
During program setup, there must be at least an 20 BPM dif- ference between the lower heart rate limit and upper heart rate limit to ensure an interval workout.
By including interval exercise in your regular aerobic pro- gram, greater effects are noticed. Your heart and muscles will adapt to the increases in demand by utilizing stored calories for energy more effectively. Interval Heart Rate Control may potentially result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more effective in training the body to remove excess lactic acid from the muscles.
Target Heart Rate Table
To calculate your training zone, use the following formulas: (theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level |
| |
_____________________x | 0.75 | = |
___________________________ |
| |
Your Theoretical Max | Training Range Upper Limit |
|
Heart Rate Training Range Lower Level |
| |
_____________________x | 0.60 | = |
___________________________ |
| |
Your Theoretical Max | Training Range Lower Limit |
|
NOTE: Calculating your theoretical maximum heart rate using age is an approximation. For more information, please contact a fitness professional or doctor.
1.Mount the Stepper, begin stepping, and press the 
key.
2.You are prompted to select the desired HR TRAINING program. Press the 
key to select Interval Heart Rate Control.
3.You are prompted to enter your weight. The Stepper displays a default weight as set in Manager/Maintenance Mode. You may enter any weight from 1 to 350 pounds (1 to 158 kg).
■Use the 
keys to enter your current weight; or press the 
or 
key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg) increments.
■When your correct weight has been entered, press the 
key to accept the displayed value.
4.You are prompted to enter a time goal. The Stepper displays a default time of 20 minutes, or equal to the time parameter set in Manager/Maintenance Mode if less than 20 minutes. You may enter any time from 1 to 99 minutes.
STAR TRAC | 23 |