Star Trac S-TRC Program Variation on the S Series Treadmill, Deconditioned beginning Exercisers

Program I:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	60 to 65	15	3
3,4	60 to 65	15	3
5,6	60 to 65	15	3
Program II:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	65 to 70	20	3
3,4	65 to 70	20	3
5,6	65 to 70	20	3
Program III:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	70 to 75	20	4
3,4	70 to 75	25	4
5,6	70 to 75	25	4
Program IV:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	75 to 80	25	4
3,4	75 to 80	25	4
5,6	75 to 80	30	4
Program V:
Week	Heart Rate (%)	Duration (minutes)	Workouts per Week
1,2	80 to 85	30	4
3,4	80 to 85	35	4
5,6	80 to 85	35	4

PROGRAM VARIATION ON THE S SERIES TREADMILL

Everyone can benefit from using treadmills because walking, jogging, and running provide results. The STAR TRAC S SERIES TREADMILL gives you infinite workout possibilities. Here are some suggested programs for the deconditioned, average and athletic users.

Deconditioned (beginning) Exercisers

This group, which includes the overweight, cardiac rehabilitated and the senior population, requires more personal attention and one-on-one feedback for motivation rather than fancy programs built into the treadmill. Keeping everything simple is key. Before starting to exercise, becoming acquainted with basic treadmill features, including emergency stop button helps to make the exercise experience more fulfilling. The QUICK START program is a great place to start. The user, at all times has control of his/her workout, and all basic information feedback is provided. Other programs recommended for this group are the HEART RATE CONTROL programs. These programs are great for learning how the heart rate responds to various levels of intensity. However, knowing one’s target training range is necessary to operate these programs. Starting speed for this group ranges from 2.0 to 3.0 mph. The incline shouldn’t exceed 5% elevation unless instructed differently by a fitness professional. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until after 4 weeks.

Average Exercisers

This group is classified by those who live somewhat active lifestyles (exercising about twice a week) or fit into the age category of 18-35. Confidence levels from this group are higher than the deconditioned group, therefore the willingness to try new or more advanced programs is greater. While most tend to enter immediately into a quick start, encouraging use of other programs may keep participation consistent and workouts more alive. The BURN CALORIES and INCREASE ENDURANCE programs offer great variations that make good use of incline, making a running or walking workout more interesting and challenging.

Starting speed for this group ranges from about 3.0 to 3.5 mph. Typically, exercisers in this category will not use elevation, however, it is strongly encouraged for varied intensity and variability. Exercisers in this category may not be comfortable exceeding 10% incline. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until after 4 weeks.

Athletic Exercisers

Competitive and advance exercisers often look for varied programs for sports enhancement or maintenance. If competition is an interest, the 5K LOOP and 10K LOOP programs offer the user a route to follow and a means to monitor progress. While

STAR TRAC S SERIES TREADMILLS OWNER’S MANUAL 39