To start exercising in the JustGoTM program:
1.Press the JustGoTM/ENTER key when the JustGoTM program is displayed on the screen. The running belt will slowly start at 0.5 mph or 0.8 km/h and at 0% elevation with the exercise duration automatically set to the maximum.
The JustGoTM program does not allow the user to predetermine the exercise duration or enter a weight amount. Therefore, the caloric expenditure and calories per hour values will be based on a user of 150 pounds or 68 kilograms. The calorie values should therefore be used only as references when in the JustGoTM program.
2.Change the speed and elevation at all times by pressing the respective Speed and Elevation INCREASE and DECREASE keys.
3.You can pause, resume, end the program and save the program at anytime. It is not necessary to exercise the full duration to save the program.
Manual Program
The Manual program allows you to create your own exercise as you progress in the program. The speed and elevation are completely controlled by the user at all times. At a glance, the JustGoTM and Manual programs seem very similar due to the fact that the user controls both the speed and elevation at all times. The difference is that in the Manual program, you can select your exercise duration and weight for a more accurate display of the calories.
During the exercise, the speed and elevation that you select will remain for the entire exercise until the next change you make. Your progression in the exercise is shown by one flashing dot.
Cardiovascular Program
The Cardiovascular program has been designed to allow you to train at moderate intensity levels with short duration, high intensity periods followed by a quick recovery period. The Cardiovascular program has predetermined speed and elevation profiles according to the selected exercise levels. You can change the speed and elevation during the exercise if you find it too easy or hard.
The speed profile has a set of high intensity segments to greater work your heart muscles. Changing the speed manually will cause only that segment to change. Changing the elevation manually will cause the entire profile to change.
The following table shows the different speeds and elevations for each level.
Level | Speed (mph) | Speed (km/h) | Elevation (%) |
1 | 1.0 to 4.0 | 1.6 to 6.4 | 0.0 to 2.0 |
2 | 3.0 to 6.0 | 4.8 to 9.0 | 0.0 to 3.0 |
3 | 4.0 to 7.0 | 6.4 to 11.2 | 0.0 to 4.0 |
4 | 5.0 to 8.0 | 8.0 to 12.8 | 0.0 to 5.0 |
5 | 6.0 to 9.0 | 9.6 to 14.4 | 0.0 to 6.0 |
Interval Program
The Interval Training program allows you to exercise with constant high intensity workouts and rest periodically at set recovery periods. The Interval Training program has predetermined speed and elevation profiles according to the selected exercise levels. You can change the speed and elevation during the exercise if you find it too easy or hard.
If you are at a rest (low intensity) segment, then changing the speed manually will cause all the other segments to change. If your are at a peak (high intensity) segment, then changing the speed manually will cause all the peak segments to change. Changing the elevation manually will cause the entire elevation profile to change.
Level | Speed (mph) | Speed (km/h) | Elevation (%) |
1 | 0.5 to 2.0 | 0.8 to 3.2 | 0.0 to 1.0 |
2 | 1.0 to 3.0 | 1.6 to 4.8 | 0.0 to 2.0 |
3 | 1.0 to 4.0 | 1.6 to 6.4 | 0.0 to 2.0 |
4 | 1.0 to 5.0 | 1.6 to 8.0 | 1.0 to 2.0 |
5 | 2.0 to 5.0 | 3.2 to 8.0 | 0.0 to 3.0 |
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