SELECTING AND USING A FAT BURNER,
Press the SELECT key. Then, press the SELECT PLUS (+) key twice for FAT BURNER (displayed as “P3”), three times for
For all three workouts, the ELEVATION DATA window displays a default maximum elevation of eight percent. Use the ELEVATION keys to adjust this value. The range is 0 percent to 10 percent. The treadmill computer automatically selects the elevation for the lower elevation intervals based on the high elevation chosen. The
The SPEED DATA window displays a default of 2 mph (3 kmh). To change this value manually either during the workout setup or dur- ing the
To begin the workout, press START. After a displayed
SELECTING AND USING A GOAL WORKOUT
Press the SELECT key twice for TARGET DISTANCE, three times for TARGET CALORIES, and four times for
TARGET TIME.
For TARGET DISTANCE, the DISTANCE DATA window shows a default goal of 2.0 miles (3.2 kilometers). Use the SELECT PLUS (+) and MINUS
For TARGET CALORIES, the CALORIES DATA window shows a default goal of 150 calories. Use the SELECT PLUS (+) and MINUS
For TARGET TIME, the TIME DATA window shows a default goal of 20 minutes. Use the SELECT PLUS (+) and MINUS
For all three workouts, adjust the speed and elevation manually as desired during the
To begin the workout, press START. After a displayed
USING THE HEART RATE ZONE TO MAXIMIZE WORKOUT BENEFITS
Research shows that keeping the heart rate within a certain range while exercising promotes muscular and cardiovascular condition- ing for maximum health benefits. This range is between 60 percent and 85 percent of a given user’s theoretical maximum heart rate. The maximum rate varies by age. To calculate it, subtract the user’s age from the number 220.
For example, the theoretical maximum heart rate for a
(185 x .60) and 157 bpm (185 x .85).
NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program.
To monitor the heart rate during a workout, feel the pulse in the wrist or the carotid artery in the neck while looking at a watch. Count the number of pulse beats within one minute.
ENDING A WORKOUT EARLY
To end a workout before the duration expires, press the
TREADMILL WORKOUT SETUP STEPS
STOP key once. The treadmill stops moving, and the DATA windows display the statistics for the completed workout. Press the STOP key again to set up a new workout.
QUICK START
Press START
Begin workout
SPEED INTERVAL
Press SELECT once (P1)
Select maximum speed
Press START
Begin workout
AEROBIC
Press SELECT once
Press SELECT PLUS (+) once (P2) Select maximum speed
Press START Begin workout
FAT BURNER Press SELECT once
Press SELECT PLUS (+) twice (P3) Select maximum elevation
Press START Begin workout
CROSS COUNTRY Press SELECT once Press SELECT PLUS (+)
three times (P4)
Select maximum elevation Press START
Begin workout
HILL CLIMB
Press SELECT once Press SELECT PLUS (+)
four times (P5)
Select maximum elevation Press START
Begin workout
TARGET DISTANCE Press SELECT twice
Press the +/- keys to set Distance Press START
Begin workout
TARGET CALORIES Press SELECT three times
Press the +/- keys to set Calories Press START
Begin workout
TARGET TIME
Press SELECT four times Press the +/- keys to set Time Press START
Begin workout
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