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HOW TO USE A FITNESS TEST PROGRAM
The FITNESS TEST programs measure your approxi-
m
ate VO
2
m
ax, or aerobic capacity. VO
2
m
ax is a
measure of your ability to take in and utilize oxygen to
generate energy for endurance activities such as run-
n
ing and cycling. In technical terms, VO
2
m
ax is the
maximum volume of oxygen, in milliliters, that your
body can use in one minute, per kilogram of body
weight. A high VO
2
max indicates a high level of car-
diorespiratory fitness. Note: To learn more about VO
2
max, refer to a reputable book or consult your physician.
For the most accurate results, use a FITNESS TEST
program when you are not feeling tired, when you have
not eaten for at least two hours, and when you have not
exercised for at least 24 hours.
The GERKIN FITNESS TEST is completed when your
heart rate stays greater than 85% of your age-predicted
maximum heart rate for 15 seconds, or when the pro-
gram reaches 11 minutes. Note: The GERKIN FIT-
NESS TEST begins with a 3-minute warm-up.
The EBBELING FITNESS TEST is completed in 9 min-
utes.
The FREEMOTION FITNESS TEST is completed when
your heart rate reaches greater than 70% of your age-
predicted maximum heart rate, or when the program
reaches 30 minutes.
Follow the steps below to use a FITNESS TEST pro-
gram.
1. Put on a Polar
®
-compatible chest pulse sensor
(not included).
You must wear a chest pulse sensor to use a
FITNESS TEST program.
2. Insert the key into the console.
See GETTING STARTED on page 17.
3. Select a FITNESS TEST program.
Press the FITNESS TEST button one, two, or
t
hree times to select the GERKIN FIT TEST, the
EBBELING FIT TEST, or the FREEMOTION FIT
T
EST.
When a FITNESS TEST program is selected, the
name of the FITNESS TEST will appear in the
main display. The words ENTER AGE and the
current age setting will then be shown.
During a FITNESS TEST program, the matrix will
show a moving graphic that represents your heart
rate. Each time a heartbeat is detected, an addi-
tional peak will appear in the graphic.
4. Enter your age.
See step 3 on page 18.
5. Enter your weight.
See step 4 on page 19.
If you have selected the EBBELING FITNESS
TEST, go to step 6. If you have selected the
GERKIN FITNESS TEST or FREEMOTION FIT-
NESS TEST, go to step 7.