To stop the program at any time, press the Stop button. The time will begin to flash in the display. To restart the program, press the Start button or the Speed increase button. The walking belt will begin to move at 1 mph. When the next segment of the program begins, the treadmill will automati- cally adjust to the speed and incline settings for that segment.
Perform the first strength exercise when
4 prompted.
When the first strength exercise segment be- gins (only one indica- tor will flash
in the Current Segment column), the walking belt will slow to a stop and the name of the first strength exercise will appear in the display for a few seconds.
Next, the
display will show the recom-
mended number of repetitions
for the first strength exercise.
Remove the clip from the waistband of your clothes, step off the treadmill, and prepare to begin the first strength exercise. Every few sec- onds, the console will sound a tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not per- form more than one repetition each time a tone sounds. The display will count down the repeti- tions as you perform them.
Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When per- forming lunges, alternate legs with each repetition. When performing dumbbell rows, perform half the repetitions with your right arm and half the repeti- tions with your left arm. The strength exercises re- quire the use of dumbbells and an inflatable exer- cise ball (not included). To purchase dumbbells or an exercise ball, call
5 Continue the cross training program.
When you have performed the recommended number of repetitions, the words PRESS START will appear in the display. To continue the cross training program, step onto the treadmill, slide the clip back onto the waistband of your clothes, and press the Start button. The treadmill will auto- matically adjust to the speed and incline settings for the next segment.
The program will continue in this way until the last segment ends. The walking belt will then slow to a stop.
6 Follow your progress with the display.
See step 6 on pages 11 and 12.
7 Measure your heart rate if desired.
See step 7 on page 12.
8 Turn on the fan if desired.
See step 8 on page 12.
When you are finished exercising, remove the
9 key from the console.
See step 9 on page 12.
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