Chapter Six Getting Started - Star Trac 1000 Owner's Manual

Chapter Six
Getting Started
One of the best advantages of having a Star Trac treadmill is that it will become your own
personal exercise partner. And, this partner doesn't mind keeping track of the time, distance,
calories burned, pace or your heart-rate.
Even if you haven't exercised in years, it's not that difficult to get started walking or running
again. Here's a few tips you may wish to follow in your pursuit of a healthy lifestyle. (Unisen
recommends consulting your physician before starting a regular workout regimen.)
WALKING -
Begin slowly. Goal 1: Walk one mile at a comfortable pace, keeping track of your time. Your ■
aim is to achieve a 4 mph (6.45 kmph) pace which is a 15-minute mile (9.3-minute kilometer).
Goal 2: Walk 2 miles (3.2 km) at a comfortable pace, until you can finish in 30 minutes. Goal
3. Walk 3 miles (4.8 km) until you can walk it in 45 minutes. Ultimate Goal: Maintain this
pace, walking 45 to 60 minutes, four times a week.
You can start walking today. There's no technique to learn and no special clothing required,
except a pair of comfortable walking shoes. YDu're unlikely to get injured. Walking on a
treadmill is safer and gentler on the joints and muscles than exercising outdoors where your
feet pound pavement. That's especially good news if you're overweight. You're also more
likely to stick with walking. It's easy, inexpensive and accessible.
Stay Motivated:
1. Schedule walks on calendar. You're more likely to take them seriously as exercise.
2. Watch your progress on the display track. It helps pass time and cuts down on boredom.
3. Imagine walking in your ideal outdoor location such as some beautiful woodlands - when
using elevation, or hiking along the beach at sunset.
4. Set goals and reward yourself. Each time you reach your goal, reward yourself with a new
pair of walking shoes or tickets to a sporting event, for example.
5. Plan a walking vacation. If you know you're going on a walking tour of Paris or a mountain
hiking trip next summer, you'll look forward to getting in shape for it.