Fat Burner Program - Nautilus T9.16 Owner's Manual

6.The console will display "ENTER WORK TIME". This is the amount of time you want to exercise in the work target
heart rate zone. Entire desired work time using the numeric keypad and press (ENTER). Or, press (ENTER) to accept the
default value.
7.The console will then display "REST TARGET HR". A suggested target heart rate will be displayed, based on your age.
Press (ENTER) to accept the calculated target heart rate, or enter a different target heart rate using the numeric keypad
and then press (ENTER). Or, press (ENTER) to accept the default value.
The target heart rate selected by the console is based on age, and is equal to 65% of your maximum heart rate which is
calculated by the following equation: Max HR = 215 – (.75 * Age). Target HR = Max HR * .65. If desired, change the target
heart rate at this point by using the numeric keypad to enter the new target heart rate, and then press [ENTER].
9.The console will display "ENTER REST TIME". This is the amount of time you want to exercise in the rest target heart
rate zone. Enter desired rest time using the numeric keypad and press (ENTER). Or press (ENTER) to accept the default
value.
10.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.
11.The console will display "HR CONTROL MODE, 1 – SPEED, 2 – INCLINE". Enter the desired form of HR Control by
pressing 1 for SPEED or 2 for INCLINE. Or, press (ENTER) to accept the default value. If contact HR is used, then this
message is skipped and Incline control will be automatically selected.
12.The console will then display "ENTER TIME". Enter desired total workout time using the numeric keypad and press
"ENTER". Or, press (ENTER) to accept the default value.
13.The console will display "ENJOY WORKOUT" and the timer will begin.
The Fat Burner Program
The Fat Burner program is a 30 interval workout designed with moderate changes in the incline designed to stimulate
fat store assimilation for users on a weight control program. The profile in the center display indicates the relative
intensity. Any changes to the intensity level will not change the look of the remaining profile; however, the new
intensity level will continue through the rest of the workout.
To use the Fat Burner program:
1. Press the MORE WORKOUTS key. Then, use the SPEED or INCLINE UP or DOWN keys to scroll through the
program options. When the console displays "FAT BURNER", press [ENTER] to accept.
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
18
C H A N G I N G T H E G A M E I N H E A LT H A N D F I T N E S S

FAT BURNER PROGRAM

™