Assessments - 4, GPA: 4
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Facilidade de uso
This versatile workout promotes maximum cross-training benefits. CROSS-TRAIN REVERSE (accessible via the ARROW keys on the 90X) continuously alternates five minutes of forward motion with two minutes of backward motion to cross-train different muscle groups. 4.2 USING THE WORKOUTS This section provides detailed information on setting up and using workouts. For quick-reference setup steps, see the chart near the end of the section. TO BEGIN A WORKOUT To mount the Total Body Trainer, grasp the handles and carefully step on the pedals. To dismount, step off the pedals while still holding the handles. Then let go of the handles. Without optional networking, press START or begin pedaling to activate the console. The MESSAGE CENTER displays, "SELECT WORKOUT USING ARROW KEYS OR PRESS QUICK START". If it displays a different message, press the CLEAR key twice in rapid succession. With optional networking kit installed (93X only), press START or begin pedaling to activate the console. The MESSAGE CENTER displays, "SELECT WORKOUT USING ARROW KEYS OR ENTER ID USING ENTER KEY". Either select a workout as described below, or log on to the networked exercise database, and then select a workout. To log onto the network, use the ARROW keys to scroll in the user ID number. SELECTING AND USING QUICK START QUICK START is the fastest way to begin exercising and bypasses the steps of selecting a specific workout program. At the MESSAGE CENTER prompt to select a workout, press the QUICK START key. The workout begins at an intensity level that remains the same unless manually changed. After 12 seconds, the MESSAGE CENTER displays a prompt to enter weight, which the computer requires to calculate total calories. SELECTING A WORKOUT For MANUAL, FAT BURN, CARDIO, RANDOM, HILL, HEART RATE HILL (93X only), HEART RATE INTERVAL (93X only), and EXTREME HEART RATE (93X only): When prompted to select a workout, use the ARROW KEYS to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press ENTER. For CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS (On the 93X model): When prompted by the MESSAGE CENTER to select a workout, press the WORKOUTS PLUS key. The MESSAGE CENTER then displays the name of one of the available workouts. Press ENTER to select the displayed workout or continue to press the WORKOUTS PLUS key to display each of the other options, and then press ENTER to select the desired workout. For CROSS-TRAIN REVERSE and CROSS-TRAIN AEROBICS (On the 90X model): When prompted to select a workout, use the ARROW keys to scroll through the workout names as they appear in the MESSAGE CENTER. When the desired workout appears, press ENTER. For AROUND THE WORLD, FOOTHILLS, INTERVAL, KILIMANJARO, ROLLING HILLS, and SPEED TRAINING: All of these workouts are available on the 93X model only. When prompted by the MESSAGE CENTER to select a workout, press the WORKOUTS PLUS key. The MESSAGE CENTER then displays the name of one of these workouts. Press ENTER to select the displayed workout or continue to press the WORKOUTS PLUS key to display each of the other options. Press ENTER to select the desired workout. ENTERING WEIGHT When prompted by the MESSAGE CENTER to enter weight, use the ARROW KEYS to increase or decrease the displayed weight to the correct value and press ENTER. The default weight is 150 pounds or 68 kilograms. The on-board computer calculates the number and rate of calories burned using the entered weight as well as the pedaling speed. ENTERING AGE When prompted by the MESSAGE CENTER to enter age, use the ARROW KEYS to increase or decrease the displayed age to the correct value and press ENTER. Workout programs that set a target heart rate* zone first calculate the user’s theoretical maximum heart rate† by subtracting the user’s age from the number 220. The programs then calculate the target zone as a percentage of the theoretical maximum. ENTERING TIME When prompted by the MESSAGE CENTER to enter a time, use the ARROW KEYS to increase or decrease the displayed time to the desired value and press ENTER. SELECTING AND ADJUSTING THE RESISTANCE LEVEL When prompted by the MESSAGE CENTER, use the ARROW KEYS to increase or decrease the displayed intensity level or target heart rate to the desired value and press ENTER. Adjust the level as needed or desired during the workout. † Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age. * Target Heart Rate (THR) is a percentage of the theoretical maximum. For example, a 40-year-old user's THR for the CARDIO workout is 144. This workout targets 80 percent of the maximum, so the equation would be (220-40)*.80=144. • Resistance level: The Total Body Trainer provides a selection of 25 resistance levels. The resistance is independent of speed. The resistance level appears in the WORKOUT PROFILE window as rows of lights arranged in columns. Selecting a low in...