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4.3 WORKOUT DESCRIPTIONS
GO SYSTEM QUICK START
GO SYSTEM QUICK START is the fastest way to begin exercising. After the WALK, JOG, or RUN button is
pressed, a MANUAL workout begins immediately at the pre-programmed speed for the respective button
pressed. For accurate caloric expenditure, enter weight using the ENTER WEIGHT button. The incline level
is set to zero by default. Change the level using the INCLINE ARROW key. Change the speed using the
SPEED key, up or down as desired. For METs, Watts, Calories Burned/Calories per Hour to be computed
and displayed during a workout, select the ENTER WEIGHT button which is required to calculate these val-
ues.
English Default Units Metric Default Units
WALK 3.0 mph 5,0 kph
JOG 5.0 mph 8,0 kph
RUN 7.0 mph 11,0 kph
To change a preset speed, enter any non-FIT TEST workout. Press the SET button to modify the default val-
ues of the Go System WALK, JOG, and RUN speeds. Once selected, choose any of the WALK, JOG, and
RUN BUTTONS to activate the value. Change the value using the ARROW keys or the NUMERIC keypad.
The speed values can be changed in .1 Mph/Kph increments. Press ENTER to accept the changed value.
Select the BACK ARROW key to return to the previous screen or workout.
NOTE: All changed preset values are preserved when the treadmill is turned off.
NOTE: It is possible to program the WALK, JOG, and RUN speed values per pre-programmed workouts
(MY WORKOUTS) - each workout may have a different speed setting for the three Go System Quick
Start keys.
The speed is set to the minimum level. To change the speed and stay in the Workout Progress screen, press the
UP or DOWN ARROW KEYS on the Control Panel, corresponding to the SPEED button. Speed can also be
changed by touched the SPEED button on the Touchscreen Display, which accesses the speed Setup Screen.
The incline level is set to zero by default. To change the incline and stay in the Workout Progress screen, press
the UP or DOWN ARROW KEYS on the Control Panel, corresponding to the INCLINE button. Incline can also be
changed by touching the INCLINE button on the Touchscreen Display which accesses the incline Setup Screen.
MANUAL
The MANUAL program is a constant effort workout in which the user can change resistance level or speed at
any time.
R
ANDOM
The RANDOM program creates a terrain of hills and valleys that varies with each workout. More than one
million different patterns are possible.
FAT BURN
The FAT BURN workout is designed to maintain a user’s heart rate at 65 percent of the theoretical maximum
†
(HRmax) for optimal results. Throughout the workout, the user wears a chest strap or grasps the Lifepulse sen-
sors. If the user is not wearing a chest strap, the WORKOUT PROGRESS SCREEN displays a heart shape, and
the Message Area prompts the user to grasp the sensors. The console continuously monitors and displays the
heart rate, adjusting the intensity level of the treadmill to reach and maintain the target* (See note below). This
system eliminates over- and under-training, and it maximizes the aerobic benefits of exercise by using the body's
fat stores for fuel.
†
Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus
an individual’s age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum (HRmax). A 40-year-old user's recommended THR for the
FAT BURN workout is 117, or 65 percent of the maximum, so the equation would be (220-40)*.65 = 117.