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Use the NUMERIC keypad to enter the values when prompted by the MESSAGE CENTER;
or use TIME, INCLINE, or SPEED ARROW keys to scroll to desired values displayed on the
MESSAGE CENTER. Press ENTER to confirm each selection. These entered values can be
changed during all workouts, except for FIT TEST and the MILITARY FITNESS TESTS.
4.3 W
ORKOUT DESCRIPTIONS
QUICK START
QUICK START is the fastest way to begin exercising. After the QUICK START key is pressed, a
MANUAL workout begins. The incline level is set to zero by default. Change the level using the
INCLINE ARROW key, or change the speed using the SPEED key, as desired. Or, use the
NUMERIC keypad to change these values.
FAT BURN
The FAT BURN workout is designed to maintain a users heart rate at 65 percent of the theoretical
maximum
for optimal results. Throughout the workout, the user wears a chest strap or grasps the
Lifepulse
TM
sensors. If the user is not wearing a chest strap, the WORKOUT PROFILE WINDOW
displays a heart shape, and the MESSAGE CENTER displays a prompt 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*. This system eliminates over- and under-training, and it
maximizes the aerobic benefits of exercise by using the body's fat stores for fuel.
CARDIO
The CARDIO workout is virtually identical to FAT BURN; however the target heart rate is calcu-
lated at 80 percent of the theoretical maximum. The higher target promotes cardiovascular
improvement by placing a heavier workload on the heart muscle.
NOTE: Change the target heart rate at any time by using the NUMERIC KEYPAD.
USING TIME IN ZONE GOAL
The Time in Zone Goal program, a feature of Heart Rate Zone Training®, enhances FAT BURN and
CARDIO workouts by setting a duration for staying within the target zone as the workout goal. Once
the duration objective is met, the workout goes into a cool-down phase. To use this feature:
1. Press the CUSTOM PLUS key repeatedly until the MESSAGE CENTER displays
TIME IN ZONE GOAL. Then, press ENTER.
2. Enter weight.
3. Select the duration for staying within the zone.
4. Select either the FAT BURN or CARDIO workout.
5. Enter age.
6. Accept or change the target heart rate displayed by the MESSAGE CENTER.
7. Enter speed.
8. Begin the workout.
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Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and
Prescription" as equal to 220 minus an individuals age.
* Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a
40-year-old user's THR for the FAT BURN workout is 117. The FAT BURN workout targets
65 percent of the maximum, so the equation would be (220-40)*.65=117.