How Often Should I Exercise; Using Pacemaster For The First Time; Using The Preprogrammed Courses - PaceMaster Pro-Plus Owner's Manual

Table of Contents

• How often should I exercise?

Exercise 3 or 4 times per week to achieve and then maintain your desired fitness level. Exercising less than 3 or 4 times per week,

decreases the benefits and slows progress. An every other day schedule works best.

• Is there a limit to the benefits of exercising?

That depends on the benefits you are aiming to achieve. Anything more than 30 minutes daily of very vigorous exercise, or 60 minutes daily of

moderately vigorous exercise, results in little added conditioning of your heart and lungs. If your goal is weight loss or weight control, more

exercise burns more calories. But like everything else in life, exercise can be over done. Too much exercise can have detrimental effects. Also

keep in mind, effective weight control requires adjusting your caloric intake in addition to regular exercise.

Before starting any exercise program, contact your personal physician and have a complete physical. Only your physician can recommend a heart

rate training zone that is suitable for you.

CAUTION: Before using your treadmill make sure that all children, pets, and other objects are at least three feet away from the

treadmill in all directions during the entire time the treadmill is in operation.

1. Stand on the center of the treadbelt. Attach the clip of the magnetic safety key to your clothing at waist level. Insert the circular magnetic into the

recess on the control panel keyboard.

2. After the machine powers up, the previous weight setting is displayed in the SPEED window and "Lb" flashes in the DISTANCE window. Adjust

this number to represent your weight using the UP and DOWN buttons. Once adjusted, the weight display will disappear in a few seconds,

indicating that it has been memorized. Entering weight has no effect on PaceMaster's performance, it is only used to more accurately calculate

calories burned.

3. Set the desired workout time using the MINx10 or MIN buttons.

4. Set the desired workout speed using the FASTER and SLOWER buttons. For first time users we recommend a starting speed of 2.0 m.p.h. until

comfortable walking on PaceMaster, at which time the speed may be increased.

5. Keeping one hand on the siderail while standing on the treadbelt, press START. After a few second delay the treadbelt will gradually accelerate to

the set speed (when the decimal in the speed window stops flashing you have reached the set speed). Initially keep both hands on the siderails

until comfortable walking on your treadmill. Once comfortable, try removing your hands to let them swing naturally, as you would walking

outdoors. Always hold on to the siderails or handle bar with one hand when operating the buttons of the control panel.

6. Now that you are walking, speed and/or elevation may be varied as often as desired during your workout.

7. When the timer counts down to zero, the treadbelt gradually slows to a stop.

8. STOP may be pressed at any time during your workout to gradually stop.

9. If a problem occurs, PaceMaster can be stopped quickly by pulling on the red safety cord to remove the magnetic key from the control panel. The

treadmill will stop more abruptly, but still gently enough to prevent you from being thrown. This is an emergency procedure only and should

not be used as the normal stopping procedure.

This section describes how to use the preprogrammed courses or any course you might program in the memory of your PaceMaster.

1. Stand on the center of the treadbelt. Attach the clip of the magnetic safety key to your clothing at waist level. Insert the circular magnetic into the

recess on the control panel keyboard.

2. Enter your weight at the flashing "Lb" prompt using the UP or DOWN buttons.

3. Press the PROGRAM SELECT button until the light to the left of the program you desire is lit.

4. Press START to begin your workout.