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To use the 903 treadmill, follow these steps:
1. Hold onto the handrail and step onto the running belt.
2. Begin walking as shown in Photo 1. You should start your workout at a
pace that will allow your heart rate to reach your training zone within
5 minutes. Adjust the resistance of the running belt by slowly turning the
micro-adjustment knob. Turn the knob counterclockwise to increase
resistance (clockwise to reduce resistance).
3. When you feel comfortable with the motion of the treadmill, let go of the
handrail and continue your workout. After your initial warm-up period,
maintain your heart rate in your training zone during your aerobic session.
Refer to Diagram 8 later in this manual.
Note: Remember to hold on to the handrail when slowing down or
stopping.
4. When you are through exercising, cool down for 3 to 5 minutes by
gradually reducing your belt speed. A proper cool-down helps to transport
excess lactic acid out of the working muscles, allowing them to recover
faster.
5. To end your workout, hold onto the handrail and stop walking or running.
Let the running belt come to a complete stop before stepping onto the
floor.
For best results, vary your workouts by changing duration, intensity, and type
of work (such as interval training). We recommend that you keep track of your
workouts by writing them down; this way you can monitor your progress
toward your fitness goals and also use the information as a reference in
planning interesting, challenging workouts.
Photo 1
Working out on the 903.
CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.