Cybex International 350A manual Interval, Time Distance

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COMPUTER OPERATION

37

Interval Programs: While on the Dormant State, press Interval button. The center LED window shows “P10”. Press the

Enter button to select P10 and start the user weight set up. Or press the Up or Down Arrow buttons to select among P10 to P12. Then press the Enter button to start the user weight set up (If Enter button is not pressed within 10 seconds, this procedure will be skipped to the next step, user weight set up) and the center LED window then shows the default user weight “150” (LB) while the LED dot matrix window shows “LBS”. Press the Up or Down Arrow buttons to set up user weight then press Enter (If the Enter button is not pressed within 10 seconds, this procedure will be skipped to the next step, workout time set up) and the center LED window shows default workout time “20”(Minutes) while the LED dot matrix window shows “MIN”. Press the Up or Down Arrow buttons to set up the target workout time then press the Enter button. The center LED window shows workout level “1” and the LED dot matrix window shows “LVL”. Press the Up and Down

Arrow buttons to select the workout level from 1 to 10 then press the Enter button to start the workout. The center LED window will count down 3 seconds before start the selected Fitness program begins. Time counts down from set up workout time to 0:00. During the workout, the user can press Incline + and Incline – buttons to overwrite the preset profile and adjust the incline level from 0 to 10. Press Resistance + and Resistance – buttons to overwrite the preset profile and adjust the resistance level from 1 to 20. The overwrite will only last for one segment of workout and then the next segment will return to the original preset profile.

P-10 Interval 1

This program introduces the user to higher intensity training. The program employs a fixed incline with variable resistance, applied in repeated work-rest intervals. Each work segment lasts 30 seconds while each rest segment lasts 60 seconds. The resistance of the rest segments is 60 to 65% of the work segments. Interval training develops both the aerobic and anaerobic energy systems.

During the high intensity segments the anaerobic energy system is used. During the low intensity segments the aerobic energy system works to repay the “oxygen debt” incurred during the high intensity segments. The repetition of the high intensity segments forces the body to adapt to higher demands thereby helping the user to develop enhanced performance capabilities.

Time		:30	:30		:30	:30		:30	:30		:30	:30		:30			:30	:30
Distance				Refer to notes											Refer to notes
			Program		Cool			Cool					Warm				Program	Cool
Resistance	Warm Up		Segments		Down			Down			Resistance		Up				Segments	Down
Resistance		1	2		3	4		1	2		3		1	2			3	4
10	1.00	7	9		11	13	14		9	9		8		7		6		4
9	0.95	7	8		10	12	13		8	8		7		6		5		3
8	0.92	6	8		10	11	12		7	7		6		5		4		3
7	0.85	6	7		9	10	11		6	6		6		5		4		2
6	0.77	5	7		8	9	10		6	6		6		5		4		2
5	0.65	5	6		7	8	9		5	5		5		4		3		2
4	0.62	4	5		6	7	8		5	5		5		4		3		2
3	0.58	4	5		6	6	7		4	4			4	3		2		2
2	0.54	3	4		5	6	6		4	4			4	3		2		1
1	0.49	2	3		4	4	5		3	3			3	3		2		1
elevation				Warm Up				Program Segments						Cool Down
Elevation	Multiplier	1	2		3	4		1	2		3		1	2			3	4
10	1.00	2	2		3	4	5		5	5			4	3		2		2
9	1.00	2	2		3	4	5		5	5			4	3		2		2
8	1.00	2	2		3	3	4		4	4			3	3		2		2
7	0.83	2	2		3	3	4		4		4		3	3		2		2
6	0.83	2	2		3	3	4		4		4		3	3		2		2
5	0.83	2	2		2	3	3		3		3		3	2		2		2
4	0.83	2	2		2	2	3		3		3		2	2		2		2
3	0.67	2	2		2	2	3		3		3		2	2		2		2
2	0.50	2	2		2	2	2		2		2		2	2		2		2
1	0.33	2	2		2	2	2		2		2		2	2		2		2