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10. Now you are asked to adjust the Max Incline Level of the program, press Enter when incline has been selected.
11. Now the rst column will be blinking and you are asked to adjust the incline level for the rst segment (SEGMENT >
1) of the workout by using the Level Up key. When you nish adjusting the rst segment, or if you don’t want to change,
then press Enter to continue to the next segment.
12. The next segment will show the same workload incline level as the previously adjusted segment. Repeat the same
process as the last segment then press Enter. Continue this process until all twenty segments have been set.
13. The Message Center will then tell you to press Enter to save the program. After saving the program the Message
Center says “PROG SAVED” then will give you the option to Start or modify the program. Pressing Stop will exit to
the start up screen.
Heart Rate Programs
The old motto, “no pain, no gain”, is a myth that has been
overpowered by the benets of exercising comfortably. A
great deal of this success has been promoted by the use of
heart rate monitors. With the proper use of a heart rate
monitor, many people nd that their usual choice of exercise
intensity was either too high or too low and exercise is much
more enjoyable by maintaining their heart rate in the desired
benet range.
To determine the benet range in which you wish to train,
you must rst determine your Maximum Heart Rate. This can
be accomplished by using the following formula: 220 minus your age. This will give you the Maximum
Heart Rate (MHR)for someone of your age. To determine the effective heart rate range for specic
goals you simply calculate a percentage of your MHR. Your Heart rate training zone is 50% to 90%
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