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CAUTION: The treadmill may automatically
change incline when you enter a program. Stay
clear of the lift mechanism and hood area until
the treadmill has completed the recalibration
process.
Using the Interval Courses
The interval courses are among the best for conditioning your cardiovascular system. The courses
are designed to raise and lower your heart rate in a repeating fashion for an indefinite period of
time. Refer to
Using Smart Rate
and
Getting the Most Out of Your Workouno
learn about your
target and training zones.
The interval courses on the M9.45 treadmill allow you to set the rest and work intervals according
to your training regimen. You set the speed and incline for the first rest and work intervals (first
two segments of the course) and the software takes over from there, repeating the intervals
throughout the course until you press the STOP key.
To use the interval courses, follow the steps in
Working Out on the M9.45 Low Impact Treadmill.
At the PROGRAM prompt, enter program number "9" for a one-minute rest/one-minute work
interval or enter program number "10" for a one-minute rest/two-minute work interval.
To set the interval for a course, take the following steps:
1.
When the course profile appears in the left window display, continue to straddle the running
belt while you press the SPEED A key. Step onto the running belt while the speed is at or
below 1 mph (1.6 kph). Hold onto the handrail with one hand until you have completed setting
the rest and work speeds for the course. Be sure you are comfortable with the speed of the
running belt before you release your grip from the handrail.
2.
While the cell is blinking at the top of the first rest interval, press the SPEED ya keys to set
your rest speed. Then, press the INCLINE YA keys to choose an appropriate incline.
Important: You have one or two minutes, depending on the segment time, to set the speed
and incline settings for your rest or work intervals.
3.
When the work interval begins to blink, use the SPEED ya keys to set your "work" speed.
Choose an appropriate incline by pressing the INCLINE YA keys.
Note: A 30-second count down occurs at the appropriate time and signals the end of a
particular time interval. The count down appears in the TIME display.
After you set the speed and incline for the first two intervals of the course profile, the
treadmill's software takes over and continues repeating the rest and work intervals, through¬
out the remaining portions of your workout, at the levels you selected.
Note: Anytime during your workout, you can change the rest and work interval levels by using
the SPEED ya or INCLINE ya keys. The treadmill's software reprograms the remainder of
the course profile to the newly specified rest and work intervals.
4.
At the end of your workout, press HOLD TO RESET for several seconds to store the incline
settings with your user I.D. and save the TIME, DISTANCE, and CALORIES to your cumulative
totals. The interval course inclines will be preset next time you select the same user I.D. and
program number. Note that the running belt speeds cannot be saved and need to be re¬
entered during every session.
Important: You need to press STOP to end a workout in interval mode. Otherwise the course
continues on indefinitely—there is no time or distance limit in interval mode. Press HOLD TO
RESET for a few seconds to save your workout statistics with your user I.D. If you turn OFF the
treadmill while in interval mode, the workout statistics will not be saved with your user I.D.
page 21
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