Assessments - 1, GPA: 5
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Facilidade de uso
Using the same + or - buttons, select the speed for your workout, then press ENTER PROGRAM. Now the INCLINE window will be flashing. Use the INCLINE + or - buttons to set your workout incline, then press ENTER PROGRAM. To start, press the START/STOP button. USING THE FAN There are 3 different fan speeds to choose from MEDIUM, HIGH, and, STOP. To set the desired fan speed press the FAN button. PAUSE POWER INCLINE SPEED FAN ENTER 10 Program Operation PROGRAM MODE Plug treadmill into a surge protector outlet. Attach the Safety Key on to the treadmill console. 1. Stand on the treadmill and straddle belt. Attach safety key clip to your clothes. 2. Press POWER button. There will be an eight (8) second delay before data can be entered. 3. There are three (3) pre-set and six (6) semi-custom pre-set programs on this unit. The treadmill includes FAT BURN, CARDIO, and WARM-UP programs. Press the PROGRAM UP or DOWN button to select which program you wishto use. Press ENTER PROGRAM. 4. Press START/STOP button. Belt will begin to move after 4 seconds. Step on belt slowly after the belt starts moving. CUSTOMIZING PROGRAMS in P1 and P2 Mode: Each pre-set program (Fat Burn, Cardio, and Warm-up) can be customized in the P1 or P2 mode. After making theprogram selection, the Center Brickyard window will read “OP”. The “OP” refers to “original program” and is preset. The program name you select will illuminate on the console display. Press the PROGRAM DOWN button oncemore and the Center Brickyard window will read P1. The “P1” mode is now accessed. Press ENTER PROGRAM. You can now program the Time, Speed, and Incline in P1 mode, which will be saved for future workouts. 1) The TIME window will blink. Use the SPEED + or – arrows to select your workout time. Press ENTER PROGRAM. 2) The SPEED window will then blink. Use the same + or – arrows to select the speed for your workout. Press ENTERPROGRAM. 3) The INCLINE window will then blink. Use the INCLINE + or – arrows to set your workout incline. Press ENTER PROGRAM. To start, press the START/STOP button. To access P2 mode, press the PROGRAM UP or DOWN button for desiredprogram, then press the PROGRAM UP or DOWN button (once for OP, twice for P1, three times for P2). Followthe above steps 1-3 to customize P2 settings. TO CHANGE A PREVIOUSLY PROGRAMMED P1, P2, or user program: Once you have programmed the P1 or P2 modes, you will need to use the PAUSE button to change the program youpreviously entered. For instance to change to a new setting in P1-FAT BURN, press the PROGRAM UP or DOWNto select the FAT BURN program. Next, press the same button once more to access P1. Then press the PAUSE button to get the TIME window to flash. Follow the directions above to continue to change the program. PROGRAM UP / DOWN INCLINE SPEED START / STOP POWER PAUSE ENTER 11 Program Profiles SPEED 12 11 10 9 8 7 6 5 4 3 2 1 The Fat Burn Program is designed to vary the treadmill elevation, while maintaining a constant walking belt speed. INCLINE 1 2 3 4 5 6 7 8 9 10 SPEED INCLINE 1 2 3 4 5 6 7 8 9 10 12 11 10 9 8 7 6 5 4 3 2 1 The Warm Up Program is designed to gradually increase the treadmill Speed and Elevation in the first segment (warm up) and gradually decrease the treadmill Speed and Elevation in the last segment (cool down). This is also known as a Plateau program. SPEED 12 INCLINE 11 10 9 8 7 6 5 4 3 2 1 1 2 3 4 5 6 7 8 9 10 The Cardio Program is designed to vary the treadmill Speed, while maintaining a constant Elevation. 12 Monitoring Your Heart Rate Monitoring Your Heart Rate To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this target as 60%-75% percent of your maximum heart rate. Your maximum heart rate may be roughly calculated by subtracting your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40 year-old is 180 bpm. The target heart rate zone is 60%-75% of 180 or 108-135 bpm. See Fitness Safety below. Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend taking your heart rate at these times; at rest, after warming up, during your workout and two minutes into your cool down, to accurately track your progress as it relates to better fitness. During your first several months of exercising, the AHA recommends aiming for the lower part of the target heart rate zone-60%, then gradually progressing up to 75%. According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you ar...