2.Press the 
key.
3.You are prompted to select the desired ADVANCED WORKOUTS program. Press the 
key to select the HEART RATE
TRAINING programs, then press the 
key when prompted to select CONSTANT HEART RATE CONTROL.
4.You are prompted to enter your weight. The trainer displays a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 500 pounds (0 to 226 kg).
n 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.
n When your correct weight has been entered, press the 
key to accept the displayed value.
5.You are prompted to enter a time goal. The trainer displays a default time of 99 minutes. You may enter any time from 1 to 99 minutes.
n Use the 
keys to enter your desired time goal; or press the 
or 
key, as necessary, to increase or decrease the displayed value in 1 minute increments.
n When your desired goal has been entered, press the 
key to accept the displayed value.
6.You are prompted to enter your age.
n Use the 
keys to enter your age, or press the 
or 
key, as necessary, to increase or decrease the displayed value in 1 year increments.
n When your correct age has been entered, press the 
key to accept the displayed value.
7.You are prompted to enter a target heart rate. The trainer displays a default target heart rate that is based on 70% of your theoretical maximum heart rate (220 BPM - age). You may enter any value from 70 to 200 BPM.
n Use the 
keys to enter your target heart rate, or press the 
or 
key, as desired, to increase or decrease the target heart rate in 1 BPM increments.
n When the desired target heart rate has been entered, press the 
key to accept the displayed value.
8.If desired, you can use the personal fan during your workout (see “Using the Personal Fan” for details).
9.If you wish to pause the program, stop striding. The trainer enters pause mode and a “P” flashes in the TIME Window. Resume striding within 25 seconds to continue your workout.
10.When you have reached your workout goal, the trainer enters the Cooldown cycle (see “Cooldown Cycle” for details). If you wish to exit the program before you have reached your workout goal, stop striding and allow the Pause timer to expire.
To operate the DYNAMIC 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 striding difficulty. During the workout, this cycle will repeat several times until the time goal is complete, creating an interval training effect that is customized to the user’s desired heart rate training range.
During program setup, there must be at least an 18 BPM difference between the lower heart rate limit and upper heart rate limit to ensure an interval workout.
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.
By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to the increases in demand by utilizing stored calories for energy more effectively. Dynamic 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.
1.Access the trainer and begin striding.
n If necessary, enter the Lockout ID to enable the trainer for operation (see “Lockout ID Processing” for details).
STAR TRAC | 21 |