Pro-Form CROSSWALK 3.0 XT User Manual page 17

Perform the first strength exercise when
4
prompted.
When the
first strength
exercise
segment be-
gins (only
one indica-
tor will flash
in the Current Segment column), the walking belt
will slow to a stop and the name of the first
strength exercise will appear in the display for a
few seconds.
Next, the personal trainer will tell you the recom-
mended number of repetitions for the first strength
exercise.
Remove the clip from the waistband of your
clothes, step off the treadmill, and prepare to
begin the first strength exercise. The personal
trainer and the display will count the repetitions;
perform one repetition of the exercise on each
count. Exercise with a slow, steady motion; do not
perform more than one repetition for each count.
Note: Refer to the accompanying exercise chart to
see the correct form for each exercise. When per-
forming lunges, alternate legs with each repetition.
When performing dumbbell rows, perform half the
repetitions with your right arm and half the repeti-
tions with your left arm. The strength exercises re-
quire the use of dumbbells and an inflatable exer-
cise ball (not included). To purchase dumbbells
or an exercise ball, call the toll-free telephone
number on the front cover of this manual.
Continue the cross trainer program.
5
When you have performed the recommended
number of repetitions, the words PRESS START
will appear in the display. To continue the cross
trainer program, step onto the treadmill, slide the
clip back onto the waistband of your clothes,
and press the Start button. The treadmill will auto-
matically adjust to the speed and incline settings
for the next segment.
The program will continue in this way until the last
segment ends. The walking belt will then slow to a
stop.
Follow your progress with the display.
6
See step 5 on pages 14 and 15.
Measure your heart rate if desired.
7
See step 6 on page 15.
Turn on the fan if desired.
8
See step 7 on page 15.
When you are finished exercising, remove the
9
key from the console.
See step 8 on page 15.
HOW TO USE A PRESET PROGRAM
Insert the key into the console.
1
See HOW TO TURN ON THE POWER on page
14.
Select a preset program.
2
To select one
of the six
preset pro-
grams, press
the Certified
Professional
Trainer
Programs
button once
or twice. When a preset program is selected, the
program time will appear in the display, the maxi-
mum incline setting of the program and the maxi-
mum speed setting of the program will flash in the
display for a few seconds, and a profile of the
speed settings of the program will scroll across
the display.
17