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7
OW NER 'S MAN UAL • J9 • J 9F
2. Select Manual exercise or standard heart rate
exercise with automatic elevation adjustment. In
these exercises you can adjust the track speed with
PSC. The PSC signal light indicates that the feature
is in operation. The operation of the PSC feature
is indicated by the bars on the right edge of the
display. They show in which speed zone you are
currently running.
3. Start the selected exercise by pressing the START
(Hare) key, and adjust track speed by moving
forward or back on the track. Please note that the
speed adjustment keys (Tortoise/Hare) are also in
operation during a PSC exercise.
NOTE! If you have not tried the PSC feature
before, we recommend you start at slow speed.
4. Stop the use of the PSC feature by pressing the
STOP key twice at the end of the exercise.
5. If the speed zone limits are suitable for you, the
next time you start exercising you can start PSC just
by pressing the PSC key, and then select the desired
training mode. If you want to adjust the speed zone
limits, repeat phase 1. Please note that you can also
select NO when setting the limits with the up/down
arrow keys; selecting NO and then pressing OK will
not change the limit in question, but you will move
forward to the next adjustment step.
M A N U A L
Manual is the default user-controlled basic exercise
mode when the device is switched on. In contrast
to prole exercises, Manual means you can adjust
running deck speed and elevation yourself during
an exercise, if necessary.
1. Start the treadmill or press the Manual key.
2. Start the training by pressing the Hare key. The
belt will start moving at 0,5 km/h (or 0,3 mph). By
pressing the Custom Start key, the belt accelerates
to the preset speed and elevation values.
•
You can save the Custom Start values by setting
the desired speed and elevation, and then pressing
the Custom Start key for 2 seconds: an audio signal
indicates that the setting is saved. For user safety,
the speed range on the key is 0,5-10 km/h (0,3-6,2
mph).
3. Steady yourself by holding onto the handlebars
and carefully stepping onto the moving belt.
Increase speed by pressing the Hare key until the
desired speed is reached. To slow down, press the
Tortoise key. You can also control your speed with
PSC in Manual mode.
4. Adjust the elevation during the training by using
the elevation arrow keys. Press the elevation up key,
and the back of the treadmill goes down, increasing
the elevation in 1% increments. Press the elevation
down key, and the back of the treadmill will rise,
decreasing elevation in 1% increments.
C O N T R O L
Standard heart-rate exercises enable training within
a selected heart rate level.
Constant heart rate exercise requires your
using the heart rate measurement system.
1. Select the desired heart-rate mode by pressing
the Control key (indication light shows the selected
mode):
•
Speed (indication light <<<) = pulse control
is based on changing belt speed. If you wish, you
can change the inclination angle of the belt during
training.
•
Elevation (indication light up/down) = pulse
control is based on changing treadmill inclination.
In this mode you have to adjust the speed by
yourself using either PSC or the Tortoise and Hare
keys.
•
Combination (both indication lights)=
automatic equal adjustment of both the inclination
angle and the speed of the belt.
2. Set the desired heart-rate with the up/down
setting keys.
•
Press OK to conrm.
3. Press the Hare key to start constant heart-rate
exercise.
•
You can adjust the heart-rate level with the
up/down setting keys during the exercise.
•
In the Speed and Combination exercises, you
can set the upper limit to belt speed (default: 12
km/h / 7,4 mph) by pressing the Tortoise key
during the exercise. You can adjust the belt speed
limit with the Hare and Tortoise keys during the
exercise; you can also control your speed with PSC.
•
You can change the heart-rate mode during the
exercise.
P R O G
Fitness Tests and heart-rate proles require your
using the heart-rate measurement system.
FITNESS TEST
Doing the Fitness Test will help you to discover
your Fitness Index value. J9 / J9F uses the 2
km Walking Test. This is a so-called indirect test
that measures your tness level based on your
heart-rate. The 2 km Test is preceded by a 3
minute warm-up period. We also recommend you
continue walking slowly after the test, so that your
heart-rate returns smoothly to normal. J9 uses the
results to calculate your aerobic tness index. The
result is shown in ml/kg/min; e.g. an index value
of 40 means that in a maximal performance the
exerciser consumes 40 millilitres of oxygen per
minute per each kilo of body weight.
1. Press Prog key 3 until the display moves to the
test mode (2 KM WALK TEST).
•
Conrm with the OK key.