Stepmill 3 Workouts; Workouts - Stairmaster StepMill 3 Owner's Manual

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StepMill 3 workouts

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You can work out on your StepMill 3 using the QUICK START feature or choose from a variety of exercise pro-
grams.
QUICK START
When in IDLE mode you can begin your workout immediately by simply pressing the QUICK START key. The default
QUICK START workout has a 20 minute duration. When concluded, the staircase speed will decrease to level 1 and the
machine will continue to operate until the user presses STOP. When using QUICK START, the step rate may be changed
at any time during the workout by pressing the UP or DOWN keys.
PROGRAMMED START
When the machine is "ON" and the Console is in IDLE MODE, an arrow will point to the PROGRAMS key on the left of
the console. Press the PROGRAMS key and you will enter PROGRAMS mode.
When in PROGRAMS mode, you will first select your workout goal from the three options: Time, Calories or Floor. To
select a goal from the PROGRAMS menu, use the UP or DOWN keys. Select your goal by pressing ENTER.
TIME GOAL Select between 5-180 minutes, Default 20 minutes
Select amount of time you want to work out, and workout will continue for amount of time entered.
CALORIES GOAL Select between 50-999 calories, Default 350 calories
Select number of calories to burn during workout. Based on selected level of intensity, the console will calculate how long
it will take to burn desired number of calories and workout will continue until the calories goal is achieved.
FLOORS GOAL Select between 7-999 floors, Default 41 floors
Select number of floors to climb during workout. Based on selected level of intensity the console will calculate how long it
will take to complete desired number of floors and workout will continue until the floors goal is achieved.
Once you select your training goal, you will be prompted to select the specific number of the goal chosen. Use the UP and
DOWN arrows to select the specific number, then press the ENTER key.
When pressing the UP or DOWN keys, the numbers will change slowly – one every 0.5 seconds. If you hold the UP or
DOWN for three seconds, the numbers will change rapidly – one every 0.1 seconds.
Once you have set you program goal, you will be prompted to SELECT WORKOUT PROFILE. Use the UP and DOWN
keys to cycle through the different profiles. Once your desired profile is displayed press ENTER. Profile choices are:
STEADY
This workout includes a warm-up period, then goes to a selected intensity level and remains there for the duration of the
workout. Any changes to the level during the workout will alter the remaining intervals in the profile by the same amount
BUILD
This workout steadily increases staircase speed over the course of the workout. Any changes to level during the work- out
will alter the remaining intervals in the profile by the same amount.
BELL SHAPED
This workout steadily increases staircase speed for the first half of the workout, then decreases over the second half of
the workout. Any changes to level during the workout will alter the remaining intervals in the profile by the same amount.
MYSTERY CHALLENGE
This workout will create a unique workout profile every time by generating random changes in speed for each interval. Any
changes to level during the workout will alter the remaining intervals in the profile by the same amount.
MANUAL
Manually control the step rate while accurately calculating exercise statistics based on your weight.
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Owner's Manual