•Training Zone Monitor i I
The training zone monitor ZONeS_N_"a
measures the approximate i_),_.,,,,-
intensity of your exercise, i _).,,.._
The monitor's five indicators
are described below: i _)_="*_'_
ii
•WARM UP & COOL ! _)_
DOWN--Each workout ,
shouldbegin with awarm- I ! Oo
up period and end with a
cool-down period. (See WORKOUT GUIDE-
LINES on pages 22 and 23.) TheWARM-UP &
COOL-DOWN indicator will light when your
workout intensity is ideal for warming up or cool-
ing down.
•FAT BURN and MAXIMUM FAT BURN--To
bum fat effectively, you must exercise at a rela-
tively low intensity level for asustained period of
time. (SeeBURNING FAT on page 22.) Ifyou
are exercising at the proper intensity levelfor
burning fat, the FAT BURN or MAXIMUM FAT
BURN indicator willlight.
• AEROBIC--If your goal is to strengthen your
cardiovascular system, yourexercise must be
"aerobic." (See AEROBIC EXERCISE on page
22.) If you are exercising at the proper intensity
level for aerobic exercise, theAEROBIC indica-
torwill light.
•PERFORMANCE--If your goalis high perfor-
mance athletic conditioning,you will need to ex-
ercise at a high intensity level. If you are exercis-
ingat the proper intensity level, the PERFOR-
MANCE indicator will light.
[] When you are finished exercising, stop the walk-
ing belt and remove the key.
Step onto the foot rails and stop the walking belt.
Lower the treadmill to the lowest incline level.
Remove the key from the console and store the key
in a secure place. In addition, move the on/off switch
to the "off" position. (See the drawing near the bot-
tom of page 10.)
'_:'":HO_TO:"USE ' '":'THEWEIGHT"" _O_ __ "
The WEIGHT LOSS programs and the INTERVAL
programs automatically controlthe speed of the walking
belt as they guide you through effective workouts. The
WEIGHT LOSS programs focus on helping you tolose
unwanted pounds; the INTERVAL programs ere
designed to build stamina. The WEIGHT LOSS programs
and the INTERVAL 1program are 20-minute programs;
the INTERVAL 2 program is a 30-minute program. The
graphs on the left side ofthe console show how the
speed will change during each program. During the
WEIGHT Loss I program, for example, the speed will
gradually increase during the first 10 minutes, and then
gradually decrease during the last 10 minutes. Each
program begins with a 2-minute warm-up period, and
ends with a 2=minute cool-down period.
Follow the steps below to use one of these programs.
D Make sure that the key is fully inserted into the
console.
Stand on the foot rails
and insertthe key.
Various displays and
indicators willlight.
Find the clipattached
to the key, and slide it
onto your waistband.
A
B Select the WEIGHT LOSS 1, WEIGHT LOSS 2,
INTERVAL 1, or INTERVAL 2 program.
elWhen the key isinserted,
the MANUAL CONTROL
indicator will light.To select
the WEIGHT LOSS 1 pro-
gram, press the MODE but-
ton. The WEIGHT LOSS 1
indicator will light. To select
one of the other programs,
press the MODE button re-
peatedly until the WEIGHT LOSS 2, INTERVAL 1,
or INTERVAL 2 indicator lights. Note: If the walking
belt is moving, itwill slow to a stop.
MOOE
-_ V we_HrA
Enter your weight, if desired. "_-,
When a WEIGHT LOSS or INTERVAL program is
selected, the letters "LbS" will flash in the CALO-
RIES display for seven seconds; the current weight
setting will then be shown. Although it is not neces-
sary to enter your weight and age to use one of
these programs, the CALORIES display willbe more
accurate if your weight and age are entered. If you
want to enter your weight, see step 3 on page 11. 13