Precor M9.20s owner manual Getting the Most Out of Your Workout, Muscles, Improved

Page 34

4	Getting the Most Out of Your Workout
	A workout on the M9.20/s Low Impact Treadmill provides excellent and efficient
	cardiovascular conditioning, while strengthening and toning all the major
	muscle groups in the lower body. Darkened areas in Diagram 13 indicate the

muscles improved.

Diagram 13	Muscles
	improved

1.Trapezius

2.Deltoid

3.Pectorals

4.Rhomboids

5.Triceps

6.Biceps

7.Latissimus Dorsi

8.Forearm Flexors/Extensors

9.Abdominals

10.Erector Spinae

11.Gluteals

12.Hip Flexors

13.Quadriceps

14.Hamstrings

15.Gastrocnemius/Soleus

16.Peroneus Longus/Brevis

To get the most out of each workout, a general understanding of the principles behind aerobic training is invaluable. The best source of information is your specialty fitness dealer. In addition to providing information on which exercise equipment is best for your individual needs, your fitness dealer can provide useful advice on training, technique, and exercise physiology. Your dealer can also recommend good books and audio/video tapes on these subjects.

To help you get started in planning and carrying out your fitness program, this section provides some basic information on aerobic exercise—such as how hard you should work out, how long each session should be, and how often you need to exercise to benefit from a regular program.

page 34

Image 34

Contents Low Impact Treadmill Safety Information-Save These Instructions Prevent Electrical ShockPersonal Safety FCC Information Grounding InstructionsDiagram a Proper grounding Plug and power Outlet for ConnectionBefore You Begin Setting Up the M9.20/s Low Impact TreadmillUsing the M9.20/s Low Impact Treadmill Getting the Most Out of Your WorkoutBefore You Begin About this ManualUnpacking the M9.20 or M9.20s Treadmill Hardware kit Setting Up the M9.20/s Low Impact Treadmill Installation RequirementsAssembly Instructions ColumnPlug ConnectorRibbon cable connector Into lowerHandrail InstallUpper ClampConsole to Attach electronicHandrail clamp Attach lower Hex key H providedTo lift column Checking the Alignment of the Running Belt See Aligning the Running BeltUnderstanding the Electronic Console Using the M9.20/s Low Impact TreadmillM9.20s electronic Keys on the Electronic Console MetricStop Pausing Your Workout Using the Magnetic Safety KeyEnding Your Workout Working out Working Out on Your M9.20/s TreadmillOn the M9.20/s Calories Using the Manual Course Mode Changing the Interval Course ProfilePage Perceived Level of Fitness Speed calculated Using the Weight Loss ModeMPH Changing the Display to U.S. Standard or Metric Speed calculated in KPH Perceived Level of FitnessSelecting the Time or Distance Prompt If you want ThenUsing a Preprogrammed Course on the M9.20s Minute program. Maximizes calorie and fat burn Change your speed and incline as you exerciseAlternating one minute rest and work intervals Each segment equals 0.05 milesPage Creating Custom Courses on the M9.20s Deleting Custom Courses on the M9.20s Muscles Getting the Most Out of Your WorkoutImproved Heart Rate Training Zone How Hard Should I Exercise?How Long Should I Exercise? How Often Should I Exercise?Maintaining the M9.20/s Low Impact Treadmill Cleaning the TreadmillAligning the Running Belt Running belt AlignmentOvertightening the bolt can damage the treadmill Adjusting the Tension of the Belt Obtaining Service