page 31
5. At the “SELECT COURSE” prompt, choose your workout course using the
keys: either WALK, RUN, CUST. 1, CUST. 2, MAN’L, INTV, WT.LS.
and then press ENTER. The course you choose takes you through a set
series of incline intervals, with inclines varying according to the level of the
course.
If you choose WALK or RUN a prompt appears asking that you select a
level: (EASY, MODerate, or ADVanced). It is always recommended that
you start a workout at the EASY level.
Diagram 12 on the previous page provides an illustration of the available
preprogrammed courses. The courses combine .5-mile segments with a set
series of inclines. The percent of incline and the frequency with which inclines
are encountered indicate the difficulty of the course. For example, WALK EASY
takes the user through inclines ranging from 0 to 3 percent grade, while RUN
ADV uses inclines in the minimum to maximum range on a more frequent
basis. The software simply repeats the .5-mile segments until the distance or
time limit you set is reached, or you press the STOP key.
Note: If you do not press ENTER to select a course, after 10 seconds the
prompt “PRESS ENTER TO BEGIN” appears. This prompt continues to scroll
across the display every few seconds until ENTER is pressed.
6. At the “SELECT MILES (kilometers)” prompt, specify the length of your
course. Press the arrow keys to choose distance; the display moves in
.5 increments, from .5 to 50 miles (.8 to 80 kilometers). Press ENTER
when the desired distance appears.
Note: You can change the “SELECT TIME” prompt to “SELECT
DISTANCE” if you prefer to measure your workout by distance. Follow
the procedure in
Selecting the Time or Distance Prompt.
If you see “SELECT TIME” scroll across the display, specify the length of
your workout. Press the or key to choose time; the display moves in
1-minute increments, from 5 to 50 minutes. Press ENTER when the
desired time appears.
7. Stand on the running belt with one hand on the handrail, prepared to start
walking. With your other hand, press the SPEED until you reach your
desired speed.
The course will continue until the specified distance or time is reached, or
until the STOP key is pressed. Any time during your workout, you can
change your speed. However, since the incline is pre-set, the incline keys
are disabled.
8. When you are finished working out or you have come to the end of the
course, hold onto the handrail and press STOP. The treadmill will come to
a safe stop. Be sure to remove the magnetic safety key from your clothing
and return it to the OFF position on the electronic console. To prevent
unauthorized use, remove the safety key and store it in a safe place.
Note: If desired, you can cool down before ending your workout by
pressing STOP twice in quick succession. The treadmill will stop and enter
the Manual mode, allowing you to specify the speed and incline of your
cool-down period.