Cooling Down After Your Workout - Precor 9.35 Owner's Manual

Quick Steps to Working Out
9 Continue your workout.
End your workout.
10
Important: Always incorporate a cool-
down period into your workout. If the
course you prefer doesn't use the
automatic five minute cool down, press
the red Stop button to end the course
and then use the Manual course to
cool down.
11 Review your workout statistics
12
Remove the Security clip.
13 Turn OFF the treadmill.
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9. Use the Incline and Speed
your workout. Hold onto the handrail with one hand while you touch the keys with
the other. Note that the keys are very sensitive, you barely need to press the key
for a change to occur. Note that certain courses have preprogrammed speed and
incline changes. Refer to M9.35 Courses on page 35.
10. You can end your workout in one of two ways:
• pressing the red Stop button, or
• entering the automatic five minute cool down period that is appended to
several of the courses: Miracle Mile, Yellow Brick Road, Urban Park, 5K Run,
10K Run, Weight Loss, Distance Goal, or Calories Goal.
Note: Use or keys to decrease or increase the Speed and Incline during
your cool-down period.
Once you complete the automatic cool-down period, the running belt comes to a
complete stop and a Workout Summary banner appears. Workout statistics
TIME, DISTANCE, and CALORIES are added to your cumulative User I.D. totals
and all other statistics are reset to zero. (Note that the TIME display shows the
accumulated workout time including warm-up and cool down periods.)
Note: To access the Workout Summary from a course, that doesn't incorporate
the automatic five minute cool down, press Stop and then, Reset.
11. You are given two minutes to review your workout statistics before the display
automatically resets to the Precor banner. You can also press Reset during that
time, to return to the Precor banner.
12. When the running belt comes to a complete stop, straddle the running belt,
remove the security clip from your clothing, and step off the treadmill.
13. Turn OFF the treadmill to help prevent unauthorized use.

Cooling Down After Your Workout

Cooling down after your workout helps reduce muscle stiffness and soreness by
transporting excess lactic acid out of the working muscles. It also helps your heart
rate return to its normal (non-exercising) state.
The M9.35 treadmill automatically appends a cool-down period to several of the
M9.35 courses. (See "Important" below.) A message appears and notifies you that
you have reached the end of the course and the cool-down period is about to begin.
The running belt slows by about 20% and the incline returns to 0%. The Manual
course profile appears in the display. You can change the speed and incline by
pressing the respective
During the five-minute cool down, the displays on the console continue to appear.
The TIME display shows the time remaining in the cool down period.
To prematurely end the five minute cool-down period, press the red Stop button and
then Reset. Your workout statistics are added to the cumulative totals while the
running belt slows to a gradual stop. The Workout Summary display appears so you
can review your cumulative totals.
Important: Whether or not a course is followed by a cool-down period depends on
whether a "goal" has been achieved. The goal may be preprogrammed (as in the 10K
run) or it can be chosen by you (as in a distance- or time-based goal) on the display prior
to the start of the course. The automatic five-minute cool down does not occur when you
are using Manual, Interval, or Custom courses. Also, it does not occur if the TIME
selected in the Track, Random, or Heart Rate courses is INFINITE. In any other course,
the automatic five-minute cool down is activated when you complete the course. If you
exit a course prior to its completion, then the cool down program is not implemented.
keys to change the incline and speed during
or keys.