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NAUTILUS
®
SPEED / CALORIE GOAL
21
Speed Workout Program
In this program you have complete control of your
resistance level. The intent is to get you to vary
the speed (strides per minute rate) of your workout.
Exercising at different speeds can condition the
muscles and cardiovascular system in different ways.
Periodically training at higher speeds and lower
resistance levels will also help to train your bodies
fast-twitch muscles. The muscles fi bers that are
used for short, higher intensity movements. Great
for tennis, softball or basketball.
To use the Speed Workout Program:
1. Press the PROGRAM Key to enter the program
selection menu. Use the UP/DOWN LEVEL Keys to
select the SPEED WORKOUT Program.
2. Press the ENTER Key to confi rm selection.
3. Enter your weight using the UP and DOWN LEVEL
Keys and press ENTER to confi rm.
• Your weight is used to calculate the number
of calories burned during each minute of
exercise and the total number of calories
burned during the exercise session.
4. Enter your desired intensity level using the
UP/DOWN LEVEL Keys and press ENTER to
confi rm value.
5. Enter the desired workout time using the UP/
DOWN LEVEL Keys and press the ENTER Key to
confi rm and begin workout.
Try to keep the resistance at a moderate and constant
level. Maintain a comfortable and steady pace for
the fi rst 5:00. Follow the coaching prompts to change
your speed, faster or slower during your workout.
Calorie Goal Program
A manually controlled program that allows you to
determine a calories burned goal. Your workout
is only completed, when you burn the amount
of calories you have selected. Remember, the
greater your speed and resistance level, the faster
your body will burn calories and the quicker your
workout will be complete.
To use the Calorie Goal Program:
1. Press the PROGRAM Key to enter the program
selection menu. Use the UP/DOWN LEVEL Keys to
select the CALORIE GOAL Program.
2. Press the ENTER Key to confi rm selection.
3. Enter your weight using the UP and DOWN LEVEL
Keys and press ENTER to confi rm.
• Your weight is used to calculate the number
of calories burned during each minute of
exercise and the total number of calories
burned during the exercise session.
4. Enter your desired intensity level using the
UP/DOWN LEVEL Keys and press the ENTER
Key to confi rm value.
5. Enter your calories burned goal using the UP/
DOWN LEVEL Keys and press the ENTER Key
to confi rm and begin workout.
PROGRAMMING YOUR WORKOUTS