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ELECTING AND ADJUSTING THE INTENSITY LEVEL
When prompted, use the ARROW keys to increase or decrease the displayed intensity level or tar-
get heart rate* to the desired value, or choose the desired value with the NUMERIC KEYPAD, and
press ENTER. Adjust the level as needed or desired during the workout.
• Intensity level: The Total Body Trainer provides a selection of 26 intensity levels (0 to 25). The
resistance is independent of speed. The Workout Profile Window displays the levels of intensi-
ty in a workout-in-progress as proportional columns. The height of the column furthest to the
left is proportional to the current level of intensity. Selecting a low intensity level at first is rec-
ommended. As physical conditioning improves, the levels can increase.
• Target heart rate: Programs that calculate a target heart rate* base this number on the age of the
user and the type of workout. The user accepts or adjusts the rate when setting up the workout.
During the workout itself, the program reads the heart rate, which is transmitted via the Polar
heart rate chest strap or the Lifepulse system sensors; and it uses this data to adjust the resis-
tance. Manually raising the rate increases the intensity of the cardiovascular exercise.
4) E
NTERING WORKOUT VALUES
AGE: When prompted to enter Age, use the ARROW KEYS to increase or decrease the dis-
played age to the correct value, or key in the correct value with the NUMERIC KEYPAD, and
press ENTER.
Total Body Trainer workout programs that set a target heart rate* zone first calculate the user’s
theoretical maximum heart rate
†
by subtracting the user’s age from the number 220. The pro-
grams then calculate the target zone as a percentage of the theoretical maximum.
WEIGHT: Select weight and press enter. Entering an accurate weight allows for a more accurate
calorie calculation and for Watts and METs to be computed and displayed.
GENDER: Select gender and press enter. (Only used for the Fitness Testing workouts)
5) S
ELECTING A WORKOUT MODE
Aerobics and Reverse Modes provide another option for varying workouts. NOTE: Aerobics and
Reverse Mode are not available on any of the heart rate workouts.
• Aerobics Mode: A workout mode in which the Message Area displays prompts that vary the
workload and emphasize different muscle groups during the workout. To select Aerobics
Mode, under Mode press the AEROBICS button.
• Reverse Mode: This workout mode alternates forward motion with reverse motion. To select
Reverse Mode, under Mode press the REVERSE button. For more detailed information, see
Section 4.3 Workout Descriptions, Cross-Train Reverse.
To use the mode feature during a workout:
1. Select any program that does NOT require a heart rate measurement.
2. Set up the program through the setup screens.
3. Begin the workout.
4. On the workout progress screen, beneath Mode, choose AEROBICS or REVERSE. The
message center will signal you that you have entered Aerobics or Reverse mode.
5. Continue the workout.
6. To exit the mode feature mid-workout, select the button again for the mode currently being
used to deselect it. To change modes mid-workout, select the alternate mode button.
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