Manual Program; The Manual Program - Nautilus T9.16 Owner's Manual

MANUAL PROGRAM

The Manual Program

The Manual Program allows you to control the speed and incline of the treadmill during the workout, while
accurately calculating exercise statistics based on your weight. The default speed is 1.0 mph unless changed
during the data entry mode. The incline is 0%. The workout profile in the display window is divided into 30
equal intervals within the selected workout time. The profile is based on the MET level, with every 1 MET
equating to one vertical bar. MET level is based on a combination of incline and speed.
To use the Manual program:
1. Press the [MANUAL] key. The message, MANUAL WORKOUT will be displayed in the text line and the
workout profile displayed in the lower display.
2. The console will display ENTER WEIGHT - LBS (or ENTER WEIGHT – KG if in Metric mode). Enter your
weight using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default value.
• Your weight is used to calculate the number of calories burned for each minute of exercise and the total
number of calories burned for the exercise session.
3. The console will display ENTER SPEED - MPH ( or ENTER SPEED – KMH if in Metric mode). Enter the
desired speed using the numeric keypad and press [ENTER]. Or, press [ENTER] to accept the default
value.
4. Next, the console will display ENTER TIME 5 – 99. Enter the desired time and press [ENTER]. Or, press
[ENTER] to select the default time.
If you press [0], then the timer will count-up from 0:00 to the maximum time of 99:00.
5. The console will display ENJOY WORKOUT and the timer will begin.
• Speed may be changed at any time during the workout by pressing the [SPEED UP] key to increase the
speed, or the [SPEED DOWN] key to decrease the speed. The new speed will continue through the rest
of the workout until changed using the Speed keys.
• Incline may be changed at any time during the workout by pressing the [Incline: UP] key to increase the
incline, or the [Incline: DOWN] key to decrease the incline. The new incline will continue through the
rest of the workout until changed using the Incline keys.
6. Press [STOP] to end the workout. The workout statistics will be displayed, and then the console will
revert back to the SELECT WORKOUT message.
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