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UsingSpeaker/MP3Audio Function
1) LeaveRUBBERPLUGat bottomof DOCKINGSTATION.
2) Toholdyour MP3player in place in the DOCKINGSTATION,use
the UNIVERSALMP3PLAYERINSERT.
3)
4)
Note: Only iPods are compatible with the CONNECTORPIN in
the iPod Docking station,
Connectthe includedAUDIOADAPTORCABLEto theAUDIOIN
JACKon the top of the CONSOLEand theHEADPHONEJACKon
your CB/ MP3player,
Useyour CD / MP3 player buttons to adjust song settings,
NOTE:If you don't want to use the speakers, you can plug your
headphones into the AUDIO OUTJACK at the bottom of
the CONSOLE,
5) Remove the AUDIOADAPTORCABLEwhen not in use,
UniversalMP3Player
Dock insert
TheAFGiPodDockingStation is the entertainment
solution for your workouts.Variousmodelsof iPodwith
a dockconnectorcan fit with the use of the included
inserts.
UsingYouriPodDockingStation(iPodnot
included)
1)
2)
3)
Removerubber plug from bottom of DOCKING
STATION.
Placethe insert that fits your iPod modelinto
the DOCKINGSTATION,NOTE:Dockinserts will
not fit aft of the wayto the bottom of the docking
station,
4)
Plug in your iPod by matching the dock connector
pin on the treadmill with the dock connector on
NOTE:If you want to connect a different sized
iPod, simply lift out the insert and replace
with a new one,
5)
Use the iPod controls on the bottom of
the CONSOLEto adjust volume and song
settings,
NOTE:If you don't want to use the speakers,
you can plug your headphones into the AUDIO
OUTJACKat the bottom of the CONSOLE,
Replacetherubber plug into the bottom of
the DOCKINGSTATIONwhenthe station is not
in use.
NOTE:iPodaudio will not play through
speakersif audio adaptorcableis plugged in
whileiPodis in the DOCKINGSTATION.
your iPod.
iPod® Docking Station
iPod®Dock inserts
Note:Dockinsertsizes
varyfor eachiPod.
ALWAYSCONSULTYOURPHYSICIANBEFOREBEGINNINGANEXERCISEPROGRAM.
HOWOFTEN?(Frequencyof Workouts)
TheAmerican Heart Association recommends that you exerciseat least 3 to 4 flays per week to maintain
cardiovascularfitness. If you have othergoals such as weight or fat loss,you will achieveyour goal faster with
morefrequent exercise.Whetherit's 3 flays or 6 flays, remember that your ultimate goal should be to make
exercisea lifetime habit. Manypeopleare successful staying with a fitness program if theyset aside a specific
time of dayto exercise.It doesn'tmatter whetherit's in the morningbeforebreakfast,during lunch houror while
watching the eveningnews. What'smoreimportant is that it's a time that allowsyou to keepa schedule,and a
time whenyou won'tbe interrupted. Tobe successful withyour fitness program,youhave to makeit a priority in
your life. Sodecideon a time, pull outyour dayplanner and pencil in your exercisetimes for the next month!
HOWLONG?(Durationof Workouts)
Foraerobicexercisebenefits,it's recommendedthat you exercisefrom between24 and 60 minutes per session.
But start slowlyand gradually increaseyour exercisetimes. If you've beensedentaryduring thepastyear,it may
bea goodideato keepyour exercisetimes to as little as five minutesinitially. Yourbody will needtime to adjust
to the new activity. If your goal is weight loss, a longer exercisesession at lower intensities has been found to
bemost effective.A workouttime of 48 minutes or more is recommendedfor best weight lossresults.
HOWHARD?(Intensityof Workouts)
How hard you workoutis also determinedby your goals. If you useyour treadmill to prepare for a 5t( run,
you will probably work out at a higher intensity than if your goal is general fitness. Regardlessof your long
term goals, always begin an exerciseprogram at low intensity. Aerobicexercisefloesnot have to be painful
to be beneficial! Thereare two ways to measureyour exerciseintensity. 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 wayto gaugeyour exerciseintensity is to evaluateyour perceivedexertionlevel. Whileexercising,ifyou
are too windedto maintain a conversationwithout gasping, you are workingout toohard. A goodrule of thumb
is to workto the point of exhilaration, not exhaustion.If you cannot catch your breath, it's time to slow down.
Alwaysbe awareof these warningsigns of overexertion.
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5.0AT Rev.l.6.indd 28-29 3/3/08 10:53:52AM
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