Life Fitness ST35 user manual Entering Numeric Values During a Workout Setup

ENTERING NUMERIC VALUES DURING A WORKOUT SETUP

After a workout is selected, the MESSAGE CENTER displays prompts to enter certain values, depending on the workout type. At these prompts, simply use the the NUMERIC KEYS to enter the number, and press ENTER.

•Age: The treadmill’s computer uses this value to calculate the user’s target heart rate.

•Duration: The maximum possible workout duration is 99 minutes. The workout duration determines the dura- tion of the individual intervals. Each workout consists of 15 intervals of equal length. The length of each inter- val in a 30-minute workout, for example, is two minutes.

•Maximum speed: For SPEED INTERVAL and AEROBIC workouts, which alternate between slower and faster intervals, the maximum speed chosen is the value for the faster intervals. The highest possible speed is 10 mph

(16 kmh). The treadmill computer automatically selects the speed for the slower interval based on the maximum speed.

•Maximum elevation: For WEIGHT LOSS and HILL CLIMB workouts, which alternate between higher and lower elevations, the maximum elevation chosen is the value for the the higher intervals. Elevation grades range in .5 percent increments from 0 percent to 10 percent. The treadmill computer automatically selects the elevation for the lower-elevation interval based on the maximum elevation.

•Warm-up time: The HEART RATE CONTROL workout begins with a warm-up period. Choose a warm-up period of 3 to 7 minutes.

•Warm-up speed: During the warm-up period for a HEART RATE CONTROL workout, a user-selected, low speed gradually elevates the heart rate. Using the numeric keys, select a speed from 1 to 5 mph (1 to 6 kph).

•Target distance: The maximum possible distance is 30 miles (50 kilometers).

•Target calories: A range of possible values from 20 to 999 calories.

ACCEPTING OR CHANGING THE TARGET HEART RATE*

During the setup for a HEART RATE CONTROL program, which requires the user to wear a telemetry heart rate chest strap, the MESSAGE CENTER displays a target heart rate based on the user’s age. Either accept the dis- played value (60% of theoretical max) by pressing ENTER, or change the value using the NUMERIC keys, and then press ENTER. The target heart rate cannot be changed during a workout-in-progress.

NOTE: The computer does not accept an entered value that is above the user’s theoretical maximum heart rate†.

ADJUSTING THE ELEVATION FOR A WORKOUT-IN-PROGRESS

During a workout, change the elevation one of two ways:

•Press the ELEVATION key and then entering a new value with the NUMERIC keys. Then press ENTER. OR

•Press the ELEVATION ARROW keys to increase or decrease the elevation.

ADJUSTING THE SPEED FOR A WORKOUT-IN-PROGRESS

During a workout, change the speed one of two ways:

•Press the SPEED key and then entering a new value with the NUMERIC keys. Then press ENTER. OR

•Press the SPEED ARROW keys to increase or decrease the speed.

PAUSING A WORKOUT

To pause a workout in progress, press the PAUSE/STOP key. Press the START key to resume the workout.The maxi- mum pause duration is three minutes. If a paused workout is not resumed within that time, the computer deletes the in- progress workout information and returns to a workout setup state.

†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) zone is between 60 percent and 75 percent of the theoretical maximum. For example, a 40-year-old user's THR zone is beween 108 and 135: (220-20)*.60=108; (220-20)*.75=135.

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