Trimline t523 manual Programs 9-10 Heart Rate Programs, Exercise Target Zone Chart

OPERATION GUIDE

PROGRAMS 9-10 – HEART RATE PROGRAMS

(HEART RATE CHEST STRAP MUST BE WORN)

1.	Press POWER.
					EXERCISE TARGET ZONE CHART
2.	Adjust weight using ARROW (+ or -) keys or
	Numeric Keypad. Press ENTER.		200
3.	Enter age using ARROW (+ or -) keys or
	Numeric Keypad. Press ENTER.
4.	Press PROGRAM key to choose program		180
	9 or 10 (P9 – P10). Press ENTER.
		Minute
5.	A suggested target heart is displayed in the
	TIME/PACE window. You may change the		160
	target heart rate by using the ARROW
		per
	(+ or -) keys or Numeric Keypad.
		Beats
6.	Press START/STOP. Walking belt begins to		140
	move at minimum speed. Time counts up.
								Aerobic
7.	Adjust the speed using the SPEED ARROW	-
		Rate								Zone
	(+ or -) keys.		120
8.	You may adjust the target heart rate at any	Heart
											65% to 85%
						Fat	Burning
	time during the workout. Press the
	INCLINE ARROWS (+ or -).								Zone
			100								55% to 65%
9.	End your workout by following the “TO
					Warm Up/Cool Down
	STOP” section.
											55% or less
10. Program 9 (P9- Weight Loss HRC program)			80
	adjusts the treadmill’s incline to help you
			Age: 20	25 30 35 40 45 50 55 60 65+

reach and maintain your heart rate. Program 10 (P10- Cardiovascular HRC program)

controls both incline and speed to keep you near your target heart rate. Please review the information below for exact details on how P9 and P10 control your heart rate.

HEART RATE CONDITIONING USING THE HEART RATE PROGRAMS

Here’s a simple way to get into heart rate conditioning. What is your primary exercise goal?

WEIGHT LOSS PROGRAM - Use Program 9 (P9)

CARDIOVASCULAR PROGRAM – Use Program 10 (P10)

These programs calculate suggested target heart rate values and are designed to aid you in reaching your fitness goals. However, before starting any exercise program, you should consult with your physician or health professional. He or she can help establish the exercise frequency, intensity (target heart rate zone), and time appropriate for your particular age and condition.

WEIGHT LOSS PROGRAM (P9)

This program is for those whose primary fitness goal is weight loss or fat reduction. The target heart rate is computed as:

(220-age) x 65%

For example, the weight loss target heart rate for a 45-year old person is (220-45) x 65%. This equals a target heart rate of 114 beats per minute.

We recommend this program for a first time user. If the workout is too strenuous, lower the target heart rate by pressing the INCLINE DOWN ARROW during the workout.

The weight loss program keeps you at your target heart rate by doing the following:

•There is an initial adjustment in incline when you begin the workout. The amount of adjustment is based on your target heart rate value.

15