NordicTrack NCTL11990 HOW to USE the Fitness Test Program, Put on the chest pulse sensor

	HOW TO USE THE FITNESS TEST PROGRAM					5	Press the Start Program button or the Speed +
							button to start the program.
The fitness test program is designed to measure your
							When the button is
relative fitness level. For the best results, the fitness							pressed, the Distance/
test program should be used at a time when your en-							Laps display will show
ergy level is high; the fitness test program should not							an “L 1” (level 1), indicat-
be used if you have already exercised during the day.							ing that the first 4-minute
Note: You must wear the optional chest pulse sen-							segment of the fitness
sor to use the fitness test program (see page 24).							test program has begun. The incline of the tread-
Follow the steps below to use the fitness test program.							mill will automatically adjust to 3% and the walking
							belt will begin to move at 1.5 mph. Hold the
		Put on the chest pulse sensor.					handrails and begin walking.
	1						The fitness test program consists of seven 4-
		Refer to the instructions included with the chest					minute segments and is followed by a 2-minute
		pulse sensor to put on the chest pulse sensor.					cool-down segment. One speed setting and one
		Note: The fitness test program will automatically					incline setting are pro-
		stop if your heart rate is not detected 4 minutes					grammed for each seg-
									Current Segment
		after the program is started.					ment. The speed setting
							for the first segment will
		Insert the key fully into the console.					be shown in the flashing
	2
							Current Segment column
		See GETTING STARTED on page 10.					of the program display.
							(The incline settings are
		Select the fitness test program.					not shown in the program display.) The speed set-
	3
							tings for the remaining seven segments will be
		When the key is in-					shown in the seven columns to the right.
					Fit. Test Indicator
		serted, the manual
							When the first 4-minute segment of the fitness test
		mode will be selected
		and the Manual indica-					program is completed, all speed settings will move
		tor will light. To select					one column to the left and the Distance/Laps dis-
		the fitness test program,					play will show an “L 2,” indicating that the second
		press the Select					4-minute segment has begun. The incline will then
		Program	button repeatedly until the Fitness Test in-				adjust to 4% and the speed will increase to 2.5
		dicator lights. W		hen you select the fitness test pro-			mph. When the second 4-minute segment is com-
		gram, the program display will show a simplified					pleted, the speed settings will again move one
		profile of the program.					column to the left and the Distance/Laps display
							will show an “L 3.” The incline will remain the
		Enter your age.					same, but the speed will then increase to 3.3%. At
	4
							the beginning of each 4-minute segment, the speed
		When the fitness test					and/or incline of the treadmill will automatically in-
		program is selected, an					crease. The fitness test program will continue in
		age setting will flash in					this way	until your heart rate reaches 70% of your
		the Incline display and					estimated maximum heart rate, and the current 4-
		the letters “AGE” will					minute segment is completed. The fitness test
							program will then be completed, regardless of
		appear in the Time dis-
		play. You must enter your age to use the fitness					how many segments remain.
		test program. If you have already entered your					When the fitness test
		age, go to step 5. If you have not entered your
		age, press the Enter Age buttons to enter your					program is completed,
		age. Four seconds after the buttons are pressed,					the letter “C” will appear
		the age setting will disappear from the display.					in the Distance/Laps dis-
		Your age will then be saved in memory.					play, indicating that the

2-minute cool-down seg-

ment has begun. The incline will then adjust to 1% and the speed will decrease to 1.2 mph.

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