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PROGRAM VARIATION ON THE E SERIES TREADMILL
Everyone can benefit from using treadmills because walking, jogging, and running provide results. The Star Trac E SERIES TREAD-
MILL gives you infinite workout possibilities. Here are some suggested programs for the deconditioned, average and athletic users.
Deconditioned (beginning) Exercisers
This group, which includes the overweight, cardiac rehabilitated and the senior population, requires more personal attention and one-
on-one feedback for motivation rather than fancy programs built into the treadmill. Keeping everything simple is key. Before starting to
exercise, becoming acquainted with basic treadmill features, including emergency stop button helps to make the exercise experience
more fulfilling. The Quick Start program is a great place to start. The user, at all times has control of his/her workout, and all basic infor-
mation feedback is provided. Another program recommended for this group is the Heart Training program. This program is great for
learning how the heart rate responds to various levels of intensity. However, knowing one’s target training range is necessary to oper-
ate this program. Starting speed for this group ranges from 2.0 to 3.0 mph. The incline shouldn’t exceed 5% elevation unless instructed
differently by a fitness professional. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until
after 4 weeks.
Average Exercisers
This group is classified by those who live somewhat active lifestyles (exercising about twice a week) or fit into the age category of 18-
35. Confidence levels from this group are higher than the deconditioned group, therefore the willingness to try new or more advanced
programs is greater. While most tend to enter immediately into a quick start, encouraging use of other programs may keep participation
consistent and workouts more alive. The Alpine Pass offer great variations that make good use of incline, making a running or walking
workout more interesting and challenging. The heart rate programs are a good way to monitor and challenge intensity ranges, which is
great for achieving results in a cardiovascular endurance program.
Starting speed for this group ranges from about 3.0 to 3.5 mph. Typically, exercisers in this category will not use elevation, however, it
is strongly encouraged for varied intensity and variability. Exercisers in this category may not be comfortable exceeding 10% incline.
Progression of intensity and time is gradual (weekly) and frequency progress may not occur until after 4 weeks.
Athletic Exercisers
The Manual program is ideal for speed training, or anaerobic training. If competition is an interest, the 5K run offers the user a route to
STAR TRAC E SERIES TREADMILL OWNER’S MANUAL
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Program I:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 60 to 65 15 3
3,4 60 to 65 15 3
5,6 60 to 65 15 3
Program II:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 65 to 70 20 3
3,4 65 to 70 20 3
5,6 65 to 70 20 3
Program III:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 70 to 75 20 4
3,4 70 to 75 25 4
5,6 70 to 75 25 4
Program IV:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 75 to 80 25 4
3,4 75 to 80 25 4
5,6 75 to 80 30 4
Program V:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 80 to 85 30 4
3,4 80 to 85 35 4
5,6 80 to 85 35 4