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BEFORE
YOU BEGIN
28
INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY
TREADMILL
OPERATION
ASSEMBLY
29
INTRODUCTION
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
CONDITIONING
GUIDELINES
BEFORE
YOU BEGIN
IMPORTANT
PRECAUTIONS
ASSEMBLY
C O N D I T I O N I N G G U I D E L I N E S
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular
fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise.
Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many
people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t
matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s
more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To
be successful with your fitness program, you have to make it a priority in your life. So decide on a time, pull out your
day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it
may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to be most
effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always
begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two
ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars or
a wireless chest transmitter - may be sold separately), and the second is by evaluating your perceived exertion level
(this is simpler than it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are
too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work
to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always be aware
of these warning signs of overexertion.
BACKSIDE OF CHEST TRANSMITTER
APPLY MOISTURE HERE
Your Custom Programs 1 & 2 are designed to allow you to create your own programming, with the ability to save your
program settings for future workouts. To use your Custom Programs 1 & 2, follow these instructions:
1. Once the Custom Programs 1 & 2 has been chosen, press ENTER.
2. Choose your desired time using the up or down buttons or incline keys and press
ENTER.
3. Choose your desired speed using the up or down buttons or incline keys and press
ENTER. You will need to select a speed for all 16 segments, pressing ENTER after
each segment. Note: 2.2T & 3.2T have 15 segments.
4. Once all 16 speed segments have been chosen, you will need to select your desired
incline level for each segment as well. Choose your desired incline level using the
up or down buttons or incline keys and press
ENTER. Once you have chosen your
desired incline level for all 16 segments, press START to begin your program. At
this time, your program has been successfully saved into memory, and can be used
for future workouts.
5.
To RESET your program information and delete it from memory, press and hold
the ENTER key for 5 seconds once you have selected the Custom Programs 1 & 2
in the start menu
.
6. While using your saved program in the Custom Programs 1 & 2, you are able to
adjust the speed or incline, but any changes will not be saved.
P R O G R A M : C U S T O M 1 & 2
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
*NOTE: The Chest Strap Transmitter is required to use the THR ZONE 1 & 2 program (the chest strap is not
included with the 4.2T model, must purchase separately).
HANDLEBARS
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart
rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When gripping
the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose,
cupping hold. You may experience an erratic readout if consistently holding the grip pulse handlebars. Make sure
to clean the pulse sensors to ensure proper contact can be maintained.
WIRELESS CHEST TRANSMITTER (Included with 5.2T)
Prior to wearing the wireless chest transmitter on your chest,
moisten the two rubber electrodes with water. Center the chest
strap just below the breast or pectoral muscles, directly over your
sternum, with the logo facing out. NOTE: The chest strap must be
tight and properly placed to receive an accurate and consistent
readout. If the chest strap is too loose, or positioned improperly,
you may receive an erratic or inconsistent heart rate readout.
WARNING! The heart rate function is not a medical device. Various
factors may affect the accuracy of your heart rate reading. The
heart rate reading is intended only as an exercise aid.
H E A R T R AT E
Elite 1.2T-5.2T Rev 1.4.indd 28-29 8/2/05 2:48:00 PM