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www.spirittness.com
CUSTOM
You will create the desired resistance for each of the 20 segments of the program using the pop-out keyboard
on this screen After the program has started, you still have the ability of changing the resistance levels
whenever you desire.
1. Select a Custom program then press the Enter button to begin customizing the program with your personal data, or
just press the start button to begin the program with the default settings.
2. The window will show the corresponding level prole, user can choose rename program by touching Rename button
and entering prole. After new setting, level prole will be show on screen for adjustment.
3. Press Next button for new level prole. A pop out message window will be displayed for Time, Age, Weight and
Max level entry.
4. Now press the Start button to begin your workout program.
FIT TEST PROGRAM
The Fit Test is based on the YMCA protocol, which is a sub-maximal VO2 test based on your heart rate. The
test consists of up to 4 stages. The resistance level increases at the end of each stage until you reach 85% of
the projected maximum heart rate or 2 consecutive stages over 110 beats per minute. You will receive a score
after the test is completed. NOTE: use a heart rate strap for best results.
Before The Test:
• Make sure you are in good health; check with your physician before performing any exercise if you are over the age
of 35 or persons with pre-existing health conditions.
• Make sure you have warmed up and stretched before taking the test.
• Do not take in caffeine before the test.
• Hold the hand grips gently, do not tense up.
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