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4 THE WORKOUTS
4.1 WORKOUT OVERVIEWS
This section lists the treadmill’s pre-programmed workouts. For more detailed information, see Section 4.2, titled
Using the Workouts.
SPEED INTERVAL alternates intervals of high and low speeds.
AEROBIC also alternates intervals of high and low speeds, but the low intervals are higher than those of SPEED
INTERVAL.
WEIGHT LOSS alternates uniformly high and low elevations.
HILL CLIMB also alternates high and low elevations, building gradually to a peak.
HEART RATE CONTROL alters speed and elevation to maintain the user’s entered target heart rate.*
TARGET TIME targets a specific time duration as a goal.
TARGET DISTANCE targets a specific distance as a goal.
TARGET CALORIES targets a specific number of caloires as a goal.
CUSTOM WORKOUTS (A and B): The user may pre-set up to two workouts with personal setup information, such as
age, time duration, and elevation, and then store the workouts in the console memory. For more information, see section
4.4, titled Custom Workouts.
4.2 U
SING THE W
ORKOUTS
Different workouts require different setup steps. See the chart titled Treadmill Workout Set-up Steps, which appears
later in this section, for a quick glance at the steps for setting up any workout. This section provides details on the
steps themselves.
TO BEGIN ANY WORKOUT SETUP
Switch on the treadmill. Then, make sure that the emergency stop key is properly inserted into the key-holder, and
clip the key cord to clothing.
SELECTING
QUICK S
TART
QUICK START is the fastest way to begin exercising, and it bypasses the steps involved in selecting a specific workout.
Once QUICK START is selected, a workout begins at the default elevation of 0 percent and the default speed of
.6 mph (1 kph) speed. These settings can be changed manually during the workout. The workout lasts for 30 minutes.
SELECTING A WORKOUT
At the MESSAGE CENTER prompt, press one of the numeric workout keys for the desired workout. The MESSAGE
CENTER displays a profile of the workout. Press the ENTER key to accept the workout, or simply press another WORK-
OUT key to select another workout.
For CUSTOM WORKOUTS, once a workout is configured and saved, no further setup steps are necessary. For more
information, see Section 4.4, titled Custom Workouts.
* Target Heart Rate (THR) zone is between 60 percent and 75 percent of the theoretical maximum. For example, a 40-year-old user's THR zone is beween
108 and 135: (220-20)*.60=108; (220-20)*.75=135.
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