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4. Perform the first strength exercise when
prompted.
When the
f
irst strength
exercise
segment be-
gins (only
one indicator
will flash in
the current segment column), the walking belt will
slow to a stop and the name of the first strength
exercise will appear in the display for a few sec-
onds.
Next, the
display will
show the
recom-
mended
number of
repetitions
for the first strength exercise.
Remove the clip from the waistband of your
clothes, step off the treadmill, and prepare to begin
the first strength exercise. Every few seconds, the
console will sound a tone; when a tone sounds,
perform one repetition of the exercise. Exercise
with a slow, steady motion; do not perform more
than one repetition each time a tone sounds. The
display will count down the repetitions as you per-
form them.
Note: Refer to the accompanying exercise chart to
see the correct form for each exercise. When per-
forming lunges, alternate legs with each repetition.
When performing dumbbell rows, perform half the
repetitions with your right arm and half the repeti-
tions with your left arm. The strength exercises re-
q
uire the use of dumbbells and an inflatable exer-
cise ball (not included).
To purchase dumbbells
o
r an exercise ball, call the telephone number
on the front cover of this manual.
5. Continue the cross trainer program.
When you have performed the recommended num-
ber of repetitions, the words PRESS START will
appear in the display. To continue the cross trainer
program, step onto the treadmill,
slide the clip
back onto the waistband of your clothes, and
press the Start button. The treadmill will automati-
cally adjust to the speed and incline settings for the
next segment.
The program will continue in this way until the last
segment ends. The walking belt will then slow to a
stop.
6.
Follow your progress with the display.
See step 5 on page 13.
7.
Measure your heart rate if desired.
See step 6 on page 13.
8.
Turn on the fan if desired.
See step 7 on page 13.
9.
When you are finished exercising, remove the
key from the console.
See step 8 on page 13.
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