Cybex International CX-445T manual Weight Loss P-7, Base Speed, Increased Speed, Level Mph Grade

Cybex 445T Treadmill Owner’s Manual

Weight Loss (P-7)

Program Overview

This program was designed to help individuals of all fitness levels achieve their weight loss goals through a protocol that incorporates both low and moderate intensity activity. Because walking has become a popular mode of exercise for those looking to lose weight, all levels of this program are performed at walking speeds.

The core of the program is made up of five one-minute segments. The first segment represents the baseline of the program and may also be considered to be a “rest” segment later. In minutes two and three, elevation will be increased. In minute four, the program returns to the first segment baseline or rest level. In the fifth minute, the speed will increase. The total number of segments used is dictated by the time selected by the user.

Higher levels of the Weight Loss program incorporate jogging speeds in short segments. This allows the advanced walker to alternate walking and jogging.

•At levels 1-6 walkers maintain walking speeds only.

•At levels 7-10, experienced walkers can jog intermittently.

By mixing the use of speed and elevation separately, the user receives the benefits of added intensity intervals but the variety does not allow for either speed or elevation to dominate and therefore overtax the user. See table below and Figure 11.

	Base Speed		Uphill Elevation	Increased Speed
Level		mph	% Grade	mph
1	3.4	WALK	2%	3.5	WALK
2	3.4		3%	3.5
3	3.7		4%	3.8
4	3.7		6%	3.8
5	3.8		4%	4.0
6	3.8		6%	4.0
7	4.0		6%	4.5	WALK-JOG
8	4.0		8%	5.0
9	4.2		8%	5.5
10	4.2		10%	6.0

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