Spirit XT385 Owner's Manual page 38

PROGRAMS
Fusion
Resistance: This program takes you through high levels of cardio
& strength intensity followed by recovery periods of low intensi-
ty. This program utilizes and develops your "Fast Twitch" muscle
fibers which are used when performing tasks that are intense and
short in duration. These deplete your oxygen level and spike your
heart rate, followed by periods of recovery and heart rate drop to
replenish oxygen. Your cardiovascular system gets programmed to
use oxygen more efficiently.
Incline: This program will spike similar to the speed profile, but
in different segments (columns); this means that all of your low-
er extremity muscles will be equally challenged throughout this
program. The incline alternates between 25 & 65 % of maximum
elevation.
1. Press PROGRAM key to select FUSION program. The
display will prompt you through the programming.
2. The Message Center will now be blinking a value,
indicating your Age (default is 35). Entering your correct
age affects the heart rate Graph Display and the Heart
Rate programs. Use the speed + or - keys to adjust, then
press Enter. Your age determines your recommended
maximum heart rate. Since the HR Graph Display and the
Heart Rate features are based on a percentage of your
maximum heart rate, it is important to enter the correct
age for these features to work properly.
3. The Message Center will now be blinking a value,
indicating your Body Weight (default is 150lb/70kg).
Entering the correct body weight will affect the calorie count.
Use the + or - keys to adjust, then press Enter.
Note: on average you will complete 15-20 repetitions of the
strength exercise in a 0:30 interval. As a general rule, the longer
the interval, the less weight (dumbbells) and speed (treadmill)
required; use the + or - keys to adjust, then press Enter.
4. The Message Center will now be blinking the preset top speed
of the selected program (3 mph or 5 kmph). Use the speed +
or - keys to adjust, then press Enter. Each program has various
speed changes throughout; this allows you to limit the highest
speed the program can reach.
5. The Message Center will be blinking the preset top incline of the
selected program (1.0%). Use the speed + or – keys to adjust,
then press Enter.
6. The Message Center will be blinking the # of intervals desired
(default is 10; you may select 10, 20, or 30). Use the speed + or –
keys to adjust, then press Enter.
7. The Message Center will be blinking the desired Interval time
(default is 1:00). The time you select will be the duration of both
the cardio & strength intervals.
8. The Message Center will be blinking the desired recovery time
the default setting is 0:30 you desire after completing both the
cardio & strength intervals. Use the + or - keys to adjust, then
press Enter.
9. You are now done programming data and may press Start to
begin your workout.
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