Program Variation On The Tr4500 Treadmill - Star Trac 4500 Owner's Manual

Everyone can benefit from using treadmills because walking, jogging, and running provide results.
Your Star Trac 4500 Treadmill gives you infinite workout possibilities. Here are some suggested
programs for the deconditioned, average and athletic users.
Deconditioned (beginning) Exercisers
This group ranging from the overweight, cardiac rehabilitated to the senior population requires
more personal attention and one on one feedback for motivation rather than fancy programs built
into the treadmill. Keeping everything simple is key.
aquainted with basic treadmill features, including emergency stop button helps to make the exercise
experience more fulfilling. The manual program or the advanced manual program is a great place
to start. The user, at all times has control of his/her workout, and all basic information feedback is
provided. Another program recommended for this group is the heart rate control program. This
program is great for learning how the heart rate responds to various levels of intensity. However
knowing one's target training range is necessary to operate this program. Starting speed for this
group ranges from 2.0 to 3.0 MPH. The incline shouldn't exceed 5% elevation unless instructed
different by a fitness professional. Making use of the cool-down button is recommend for a
gradual cool down, which helps prevent blood pooling in the extremities. Progression of intensity
and time is gradual weekly and frequency progress may not occur until after 4 weeks.
Average Exercisers
This group is classified by those who live somewhat active lifestyles (exercising about 2X a week)
or fit into the age category of 18-35. Confidence levels from this group are higher than the
deconditioned group, therefore the willingness to try new or more advanced programs are greater.
While most tend to enter immediately into a quick start, encouraging use of other programs may
keep participation consistent and workouts more alive. The Forest Walk, Trailblazer or Alpine
Pass offer great variations that make good use of incline making a running or walking workout
more interesting and challenging. The Dynamic Heart Rate Control program is a good way to
monitor and challenge intensity ranges which is great for achieving results in your cardiovascular
endurance program.
Starting speed for this group ranges from about 3.0 to 3.5 MPH. Typically exercisers in this
category will not use elevation, however it is strongly encouraged for varied intensity and variability.
Exercisers in this category may not be comfortable exceeding 10% incline. Progression ofintensity
and time is gradual weekly and frequency progress may not occur until after 4 weeks.
TREADMILL
Before starting to exercise, becoming
Manual