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Lets you create and reuse a perfect workout for you with specific speed, incline and time combination,
Theultimate in personal programming, Time-based goal,
1. Once the CUSTOM1 OR 2 program has been chosen, press ENTER.
2. Choosethe desiredTIMEusing the PROGRAMMINGBUTTON,KEYPADor
ARROWKEYSand press ENTER,
3.
Choose the desired SPEED for each segment, using PROGRAMMINGBUTTON,
KEYPADor ARROWKEYSand press ENTER,Note: Youwill need to press ENTER
after each segment,
4.
Choose the desired INCLINE for each segment, using PROGRAMMINGBUTTON,
KEYPADor ARROWKEYSpress ENTER,Note: Youwill need to press ENTERafter
each segment,
5. Press START to begin your program, At this time, your program has been
successfully saved into memory, and can be used for future workouts,
0
ToRESETyour program information and delete it from memory, press and hold
the ENTER key for 5 seconds, Note: Program must be selected and entered
before deleting,
,, While using your saved program, you are able to adjust the speed or incline, but
any changes will not be saved,
PULSE[;RIPS
Place the palm of your hands directly on the grip pulse handlebars, Both hands must grip the bars for your heart
rate to register, It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. Whengripping
the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose,
cupping hold, Youmay experiencean erratic readout if consistently holding the grip pulse handlebars, Make sure
to clean the pulse sensors to ensure proper contact can be maintained, SeeMAINTENANCESECTION,
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
NOWOFTEN?(Frequencyof Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 flays per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise, Whether it's 3 flays or 6 flays, remember that your ultimate goal should be to make
exercise a fifetime habit, Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
time when you won't be interrupted, Tobe successful with your fitness program, you have to make it a priority in
your fife, So decide on a time, pull out your day planner and pencil in your exercise times for the next month]
NOWLONG?(Durationof Workouts)
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session,
But start slowly and gradually increase your exercise times, If you've been sedentary during the past year, it may
be a good idea to keep your exercise times to as tittle as five minutes initially, Yourbody will need time to adjust
to the new activity, If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective, A workout time of 48 minutes or more is recommended for best weight loss results,
NOWNARD?(Intensityof Workouts)
How hard you workout is also determined by your goals, If you use your treadmill to prepare for a 5t( run,
you will probably work out at a higher intensity than if your goal is general fitness, Regardless of your long
term goals, always begin an exercise program at low intensity, Aerobic exercise floes not have to be painful
to be beneficial] There are two ways to measure your exercise intensity, The first is by monitoring your
heart rate using the grip pulse handlebars and the second is by evaluating your perceived exertion level
(this is simpler than it sounds])
PERCEIVEDEXERTIONLEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level, While exercising, ifyou
are too winded to maintain a conversation without gasping, you are working out too hard, A good rule of thumb
is to work to the point of exhilaration, not exhaustion, If you cannot catch your breath, it's time to slow down,
Always be aware of these warning signs of overexertion,
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2.0AT Rev.l.9.indd 24-25 3/3/08 11:12:35AM
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