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INTERVALS
ROLLING
PR OG RA M: W E I G H T LOSS
WEIGHT LOSS
Challenges with various combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10
GOLF COURSE
difficulty levels to choose from.
WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds)
RACE
WARM-UP
Elevation
0.0
0.5
Level 1
CUSTOM 1
Speed
1.0
1.5
Elevation
0.0
0.5
Level 2
MANUAL
Speed
1.3
1.9
CUSTOM 2
Elevation
0.5
1.0
Level
INTERVALS
Speed
1.5
2.3
THR ZONE 1
Elevation
0.5
1.0
Level
Speed
ROLLING
1.8
2.6
THR ZONE 2
Elevation
1.5
1.5
Level 5
WEIGHT LOSS
Speed
2.0
3.0
Elevation
1.5
1.5
VALLEY
Level
Speed
2.3
3.4
GOLF COURSE
Elevation
1.5
2.0
TOUR
Level
Speed
2.5
3.8
RACE
Elevation
1.5
2.0
Level
Speed
2.8
4.1
CUSTOM 1
Elevation
2.0
2.5
Level 9
Speed
3.0
4.5
Elevation
CUSTOM 2
2.0
2.5
Level 10
Speed
3.3
4.9
THR ZONE 1
(WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times)
PROGRAM: THR ZONE 1 & 2
THR ZONE 2
Automatically adjusts incline to maintain your Target Heart Rate. Perfect for simulating the intensity of your favorite sport
VALLEY
or everyday activity. Time-based goal.
1
TOUR
. Once the THR ZONE 1 or 2 program has been chosen, press ENTER.
2
. Choose a TARGET HEART RATE using the ARROW KEYS and press ENTER.
Note: Use the chart provided in this guide, to determine your target heart rate.
. Choose the desired TIME using the ARROW KEYS and press ENTER.
. Press START to begin your program.
• At this time, your program has been successfully saved into memory, and can be used for future
workouts.
• To RESET your program information and delete it from memory, press and hold the ENTER key
for 5 seconds (after you have selected the THR ZONE 1 or 2 program).
• While using your saved program, you are able to adjust the speed or incline, but any changes
will not be saved.
After the 5 minute warm-up period, the INCLINE level will increase gradually to get the user to the entered TARGET HEART
RATE ZONE. Once the user is at the TARGET HEART RATE ZONE (plus or minus 5 beats per minute) the INCLINE level will
remain until you would rise above or drop below you TARGET HEART RATE ZONE at which time the incline would adjust
accordingly. The last 5 minutes of the program will begin the cool down period. At this time, the program will gradually
decrease the resistance level to give the user a smooth cool down.
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LS_925T_Treadmill_Rev.2.1.indd 20-21
1
2
5
1.5
1.5
1.0
0.5
0.5
0.5
1.0
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
1.5
1.5
1.0
0.5
1.0
0.5
1.0
1.5
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
2.0
2.0
1.5
1.0
1.0
1.0
1.5
2.0
3.5
4.5
4.5
5.0
5.5
5.0
4.5
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
2.5
2.5
2.0
1.5
1.5
1.5
2.0
2.5
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.0
5.5
6.0
6.5
7.5
6.5
6.0
5.5
3.0
3.0
2.5
2.0
2.0
2.0
2.5
3.0
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
3.5
3.5
3.0
2.5
2.5
2.5
3.0
3.5
6.5
7.0
7.5
8.0
8.5
8.5
7.5
7.0
CON DIT ION ING GU IDEL INES
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
COOL-DOWN
0.5
0.0
HOW OFTEN? (Frequency of Workouts)
2.3
1.5
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
0.5
0.0
2.6
1.8
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
1.0
0.5
more frequent exercise. Whether it's 3 days or 6 days, remember that your ultimate goal should be to make
3.0
2.0
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
1.0
0.5
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
3.4
2.3
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
1.5
1.0
time when you won't be interrupted. To be successful with your fitness program, you have to make it a priority in
3.8
2.5
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
1.5
1.0
4.1
2.8
HOW LONG? (Duration of Workouts)
2.0
1.5
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session.
4.5
3.0
But start slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may
2.0
1.5
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
4.9
3.3
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
2.5
2.0
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
5.3
3.5
2.5
2.0
5.6
3.8
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals,
always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip
pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your
perceived exertion level (this is simpler than it sounds!).
PERCEIVED ExERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it's time to slow down.
Always be aware of these warning signs of overexertion.
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1/15/07 10:51:29 AM
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