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INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
25
INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
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 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.
C O N D I T I O N I N G G U I D E L I N E S
RESET:
To reset the Weekly Goal Center information, press and hold the SET GOAL/VIEW GOAL key for 5 seconds.
When reset the display will return to the goal setup screen.
PROGRESS TOWARDS YOUR GOAL:
Once your goal is set, the Weekly Goal Center will subtract all mileage or calorie data accumulated from that
point forward. Whether you choose quick start or one of the preset programs, the progress you make will be
accounted for in the goal program electronically.
VIEWING GOAL:
To view your current goal status, press the VIEW GOAL key. The mileage or calories needed to reach your goal
will scroll in the main window.
*Note - ”Time to complete goal” will be displayed as days and hours. Hours will be rounded to the nearest whole
number.
GOAL ACHIEVED OR NOT ACHIEVED:
Once the time has expired on your goal, you may view the goal data information by pressing the VIEW GOAL key.
The current goal’s data will remain in the software until the goal is reset.
If the goal was not completed and the VIEW GOAL key is pressed, “GOAL NOT COMPLETED” will scroll through
the main window. All the remaining mileage or calories will be displayed whenever the VIEW GOAL key is pressed
from that point forward.
*Note: If the goal is completed in the middle of a workout the results will scroll across the screen three times
and you may continue your workout. If you would like to set a new goal, the treadmill must be stopped and you
must re-start your workout after re-setting your goal.
U S I N G SP E A K E R / M P 3 A U D I O FU N C T I O N
Connect the included AUDIO ADAPTER CABLE to the AUDIO IN JACK on the side of the CONSOLE and the
HEADPHONE JACK on your CD / MP3 player.
Use your CD / MP3 player buttons to adjust song settings.
NOTE: If you don’t want to use the speakers, you can plug your headphones into the AUDIO OUT JACK at the
bottom of the CONSOLE.
Remove the AUDIO ADAPTOR CABLE when not in use.
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