Filter
Top Products
page 18
2. Begin walking on the running belt. You should start your workout at a
pace that will allow your heart rate to reach your training zone within 5
minutes. Refer to Diagram 15 on page 22. Fine-tune the resistance of the
running belt by slowly turning the micro-adjustment knob. Turn the knob
counterclockwise to increase resistance (clockwise to reduce resistance).
Refer to
Using the Micro-Adjustment Knob
.
Important: Be sure to set the proper incline before working out and
adjusting the resistance. Refer to
Adjusting the Elevation Tube
.
3. After your initial warm-up period, maintain your heart rate in your training
zone during your aerobic session. Refer to Diagram 15 on page 22. While
you are walking (or running), maintain a smooth, even stride with the back
and forth motion of the handrails. If you are uncomfortable, lock the
handrails in an upright position while you become more familiar with the
motion of the running belt.
Note: It takes time to incorporate the motion of the handrails into your
workout. Try to reflect the natural movement of your arms when using the
handrails. Because you are working out on a machine, you have the
tendency to overextend your arms. Relax and imagine that you are walking
briskly down the sidewalk. How would your arms enhance your walk or
run? Try to imitate and incorporate that natural, fluid motion throughout
your workout.
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 which allows them to
recover faster.
5. To end your workout, stop walking or running. Step off the running belt
and onto the floor and place the handrails against the safety stops.
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 helps you monitor your progress toward
your fitness goals and also use the information as a reference in planning
interesting, challenging workouts.
Using the Handrails
The handrails on the 904 treadmill provide additional benefits when used to
enhance the natural movement of your arms during a workout. Exercise and
tone your upper body for the “total body workout” by moving the handrails
back and forth in natural rhythm with your walking or running stride.
Before using the handrails for an upper body workout, make sure that you have
completed the following procedures:
• assembled your 904 treadmill—
Assembly Instructions
• adjusted the elevation tube settings—
Adjusting the Elevation Tube
• checked the running belt alignment—
Aligning the Running Belt
• set the handrail resistance—
Adjusting the Handrail Resistance
• removed the locking pins—
Adjusting the Handrail Resistance
Becoming familiar with the movement of the running belt and the motion of the
handrails takes time. Try to reflect on the natural movement of your arms when
you are walking or running. Imitate that motion while working out on the
treadmill.
CAUTION: Before leaving the
treadmill unattended, secure
the handrails into an upright
position using the locking
pins.