NordicTrack 831.298651 HOW to USE a Heart Rate Program, Select one of the heart rate programs

HOW TO USE A HEART RATE PROGRAM

Each heart rate program helps you to keep your heart

rate near a certain percentage of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For

example, if you are 30 years old, your maximum heart rate is 190.) Heart rate program 9 is designed to keep your heart rate between 50% and 85% of your maxi- mum heart rate while you exercise; heart rate pro- gram 10 is designed to keep your heart rate between 50% and 80% of your maximum heart rate.

Follow the steps below to use a heart rate program.

1 Make sure that the power cord is plugged in.

Refer to step 1 on page 11.

Press any button on the console or move the

2 pedals to turn on the power.

Refer to step 2 on page 11.

3 Select one of the heart rate programs.

When the power is

turned on, the manual mode will be selected. To select a heart rate program, press the Select Program

button repeatedly until a P-9 or P-10 appears in the left display.

The profiles labeled P9 and P10 on the console show the resistance settings for the heart rate programs. For example, profile P9 shows that during program 9 the resistance will gradually increase during the program and then decrease near the end. Note: When you select a heart rate program, the matrix will show a simplified profile of the program.

4Enter your age.

When a heart rate program is select-

ed, the word AGE and the current age setting will

flash in the right display. You must

enter your age to use a heart rate program. If you have already entered your age, press the

	Enter Age button and go to step 5. If you have
	not entered your age, press the + or – button
	repeatedly (these are the buttons that select
	resistance levels 9 and 10) to enter your age, and
	then press the Enter Age button. Once you have
	entered your age, your age will be saved in
	memory.
	Hold the handgrip pulse sensor.
5

To use a heart rate program, you must use the handgrip pulse sensor (refer to step 6 on page

12)or the optional chest pulse sensor (refer to page 19). If you use the handgrip pulse sensor, it is not necessary to hold the handgrips continu- ously during the program. However, you should hold the handgrips frequently for the program to operate properly. Each time you hold the hand- grips, keep your hands on the metal contacts

for at least 30 seconds.

6 Start the program.

To start the program, press the Start Program button or simply begin exercising. Each heart rate program consists of twenty, one-minute seg- ments. One resistance setting and one heart rate setting are programmed for each segment. (The same resistance setting and/or heart rate setting may be programmed for two or more consecutive segments.)

The resistance set-	Current Segment
ting for the first
segment will be
shown in the flash-
ing Current
Segment column of
the matrix. The
resistance settings
for the next five segments will be shown in the
columns to the right. When only three seconds
remain in the first segment, both the Current
Segment column and the column to the right will
flash, a series of tones will sound, and		all resis-
tance settings will move one column to the left.
The resistance setting for the second segment
will then be shown in the flashing Current
Segment column and the resistance of the ellipti-
cal crosstrainer will automatically adjust to the sec-
ond setting.

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