4.3 WORKOUT DESCRIPTIONS
QUICK START
QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific
workout program. The intensity level for the workout is set automatically and remains the same
unless manually changed. To change the level, press the UPor DOWN ARROW keys to enter a
higher or lower level number. After the workout has been in progress for 12 seconds, the MESSAGE
CENTER displays “ENTER WEIGHT”, which the computer requires to calculate total calories. Using
the ARROW KEYS, increase or decrease the displayed weight to the correct value.
MANUAL
The MANUAL program sets an intensity level that does not change automatically. While the
workout is in progress, increase or lower the intensity level as desired using the ARROW keys.
RANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More
than one million different patterns are possible. Because workout levels are greater in this work-
out than in the HILL workout, it is recommended that the RANDOM workout be set one or two
levels lower than the workout level which would normally be selected in the HILL workout.
FAT BURN
The FAT BURNworkout is designed to maintain a user’s heart rate at 65 percent of the theoretical
maximum†for optimal results. Throughout the workout, the user wears a chest strap. If the user is not
wearing a chest strap, the WORKOUT PROFILE window displays a heart shape, and the MESSAGE
CENTER displays a prompt to obtain the heart rate. The console continuously monitors and displays
the heart rate, adjusting the intensity level to reach and maintain the target*. This system eliminates
over- and under-training and maximizes the aerobic benefits of exercise by using the body's fat
stores for fuel.
CARDIO
The CARDIO workout is virtually identical to FAT BURN, except the target heart rate is calculat-
ed at 80 percent of the theoretical maximum. As with FAT BURN, the user wears a chest
strap throughout the CARDIO workout.The higher target promotes cardiovascular improvement
by placing a heavier workload on the heart muscle.
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†Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to
220 minus an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the
FAT BURNworkout is 117. This workout targets 65 percent of the maximum, so the equation would be (220-40)*.65=117.