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37
PROGRAMS
Program Example
• The user selects 10 intervals (5 cardio and 5 strength) with the
following interval durations – length of each cardio & strength
interval is 0:30, recovery interval is 1:00
• Program begins with a 3:00 warm up (1:00 @ 1mph/kmph, 1:00
@ 2mph/kmph, and 1:00 @ 3mph/kmph)
• 1st cardio interval begins, lasting 0:30; console counts down to
0:00 and the Message Center displays “STRENGTH INTERVAL 1
BEGIN DUMBBELL ROW”
• User steps o of the treadmill to perform the strength exercise.
The console counts down to 0:00 and beeps 3x signaling the
user to get back on the treadmill.
• Console displays “PRESS START TO BEGIN RECOVERY”; user
walks @ 2mph/kmph for 1:00
• Console then displays 2nd cardio interval and the process
proceeds until the user has performed 5 cardio, strength, and
recovery intervals; the 5 strength exercises will be performed
sequentially as listed in this manual.
• The last 2:00 are a Cool Down phase with the user walking on
the treadmill @ 2 mph/kmph
• If 20 intervals was selected, you would perform each strength
exercise twice, before moving on to the next exercise. If 30
intervals is selected, you will perform each exercise once, then
repeat the sequence of all 5 exercises a 2nd & 3rd time.
Caution:
Exercises that require dumbbell use - Select a pair of dumbbells
that you will be able to safely and eectively maneuver over the
strength interval time you have chosen.
Dumbbell bent over row
EMPHASIS: MID/UPPER BACK & FRONT OF ARMS
1. Grasp the dumbbells with an overhand grip and arms fully
extended in front of thighs; feet are spaced shoulder width
apart.
2. Maintain a slightly arched lower back throughout the
exercise (see side view)
3. Begin the exercise by drawing your elbows up and out until
there is a 90˚ bend in your elbows
4. Slowly lower the dumbbells back to the start position
5. Repeat this sequence for the duration of the strength
interval
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