Star Trac Pro Owner's Manual page 26

To operate the Custom Interval and Fit Test programs:
Stand on the running belt. Press the
WEIGHT MANAGEMENT
priate procedures provided under "Athletic Partner Programs".
To operate the Heart Rate Training (Dynamic Heart Rate Control) program:
Program Definition
This heart rate feature is designed to gradually elevate
your heart rate to the upper end of your selected training
range, then gradually decrease your heart rate to the
lower end of your selected training range using speed and
incline. During the workout, this cycle will repeat sever-
al times, creating an interval training effect that is cus-
tomized to the user's desired heart rate training range.
During program setup, there must be at least an 18 BPM
difference between the lower heart rate limit and upper
heart rate limit to ensure an interval workout.
Benefits of Heart Rate Intervals
By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to
the increases in demand by utilizing stored calories for energy more effectively. Dynamic Heart Rate Control may potentially
result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more
effective in training the body to remove excess lactic acid from the muscles.
How to Use Dynamic Heart Rate Control
NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the machine will automatically use the data
from the heart rate strap. Contact heart rate grips may not give an accurate heart rate when exercising over 4 mph.
During program setup, you can use the B key to return to a previously accepted parameter.
ACK
1. Stand on the running belt; press the WEIGHT MANAGEMENT
message "DYNAMIC HR CONTROL". Press the S
2. The Information Window displays the message "INTERVAL PROGRAM VARIES SPEED AND INCLINE TO ALTER
YOUR HEART RATE BETWEEN LIMITS, SELECT UPPER AND LOWER HEART RATE LIMITS". Press the S
E key to continue.
NTER
3. You are prompted to enter your weight.
The treadmill will display a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 350 pounds (0
to 135 kg).
You can enter your weight using the numeric keypad. Use the
You can press the or key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg)
increments.
When your correct weight has been entered, press the S
to the next workout parameter.
4. You are prompted to enter your age.
You may enter any age from 1 to 99 years.
You can enter your age using the numeric keypad. Use the
You can press the or key, as necessary, to increase or decrease your age in 1 year increments.
When your correct age has been entered, press the S
the next parameter.
5. You are prompted to enter your upper heart rate limit.
The treadmill displays a default upper heart rate limit based on 75% of the maximum heart rate for your age.
You can enter a new upper heart rate limit using the numeric keypad. Use the
upper heart rate limit.
You can use the or key, as necessary, to increase or decrease the displayed upper heart rate limit in 1 BPM
increments.
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key, press the CUSTOM or FIT TEST key, as desired, the follow the appro-
To calculate your training zone, use the following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_____________________x 0.75 = ___________________________
Your Theoretical Max Training Range Upper Limit
Heart Rate Training Range Lower Level
_____________________x 0.60 = ___________________________
Your Theoretical Max Training Range Lower Limit
key, then press the TRAINING key. The Information Window displays the
or E key to continue.
TART NTER
0 9
keys to enter your correct weight.
or E key to accept the displayed value and advance
TART NTER
0 9 keys to enter the desired age.
or E key to accept the displayed value and advance to
TART NTER
0 9
keys to enter the desired
STAR TRAC PRO / PRO S TREADMILL O
WNER
2. You can adjust the incline of the treadmill during the program:
You can adjust treadmill incline from 0 to 15%, in 0.5% increments. Press the
incline; press the
3. You can adjust the speed of the treadmill during the program:
You can specify a desired speed from 0.5 to 10.0 mph (0.8 to 16.0 kph) for 110-volt units or 0.5 to 12.0 mph (0.8 to
19.3 kph) for 220-volt units, using the numeric keypad. Use the
the S or E
TART
You can adjust treadmill speed from 0.5 to 10.0 mph (0.8 to 16.0 kph) for 110-volt units or 0.5 to 12.0 mph (0.8 to 19.3
kph) for 220-volt units, in 0.1 mph (or 0.1 kph) increments. Press the
the key to decrease the treadmill speed.
4. You can pause the program during your workout by pressing the S
od of time (either 30, 45 or 60 seconds. as set in the Manager Settings mode). Press the S
timer expires to resume your program. The treadmill returns to its minimum speed when you exit the pause mode.
5. When you have reached your workout goal, the treadmill will enter the Cooldown cycle (see "Cooldown Cycle" for more
information). If you wish to exit your program before you have reached your workout goal, press the S
treadmill will slow to a stop. (Press the S
I T
NTERVAL RAINING
Program Definition
This heart rate feature is designed to gradually elevate
your heart rate to the upper end of your selected training
range, then gradually decrease your heart rate to the
lower end of your selected training range using speed and
incline. During the workout, this cycle will repeat sever-
al times, creating an interval training effect that is cus-
tomized to the user's desired heart rate training range.
During program setup, there must be at least an 18 BPM
or
TART
difference between the lower heart rate limit and upper
heart rate limit to ensure an interval workout.
Benefits of Heart Rate Intervals
By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will adapt to
the increases in demand by utilizing stored calories for energy more effectively. Dynamic Heart Rate Control may potentially
result in more calories expended. It will strengthen the heart, provide stress relief and variety to a workout. This program is more
effective in training the body to remove excess lactic acid from the muscles.
How to Use Interval Training
NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the machine will automatically use the data
from the heart rate strap. Contact heart rate grips may not give an accurate heart rate when exercising over 4 mph.
During program setup, you can use the B
1. Stand on the running belt; press the
CONTROL". Press the S
2. The Information Window displays the message "INTERVAL PROGRAM VARIES SPEED AND INCLINE TO ALTER
YOUR HEART RATE BETWEEN LIMITS, SELECT UPPER AND LOWER HEART RATE LIMITS". Press the S
E key to continue.
NTER
3. You are prompted to enter your weight.
The treadmill will display a default weight of 155 pounds (70 kg). You may enter any weight from 0 to 350 pounds (0
to 135 kg).
You can enter your weight using the numeric keypad. Use the
You can press the
increments.
When your correct weight has been entered, press the S
to the next workout parameter.
' M STAR TRAC PRO / PRO S TREADMILL O
S ANUAL
key to decrease the treadmill incline.
0 9
key to accept the entered speed.
NTER
key once. The program will pause for a preset peri-
TOP
key once during a Pause to exit the program.)
TOP
To calculate your training zone, use the following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_____________________x 0.75 = ___________________________
Your Theoretical Max
Heart Rate Training Range Lower Level
_____________________x 0.60 = ___________________________
Your Theoretical Max
key to return to a previously accepted parameter.
ACK
INTERVAL TRAINING key. The Information Window displays the message "DYNAMIC HR
or E key to continue.
TART NTER
0 9
or key, as necessary, to increase or decrease the displayed weight in 1 pound (or 1 kg)
or E key to accept the displayed value and advance
TART NTER
' M
WNER S ANUAL
key to increase the treadmill
keys to enter your desired speed, then press
key to increase the treadmill speed; press
key BEFORE the pause
TART
key twice. The
TOP
4
Training Range Upper Limit
Training Range Lower Limit
or
TART
keys to enter your correct weight.
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