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ROLLING
WEIGHT LOSS
PR OG RA M: GO L F C OURSE
GOLF COURSE
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 or 18 holes to choose
RACE
from. Distance-based goal.
CUSTOM 1
HOLE
1
2
3
4
NUMBER:
CUSTOM 2
Elevation
0.0
1.0
2.0
3.0
Red tee
9 holes
Distance
309
359
283
256
THR ZONE 1
Elevation
0.0
1.0
2.0
3.0
White tee
9 holes
Distance
331
427
330
295
Elevation
0.0
1.0
2.0
3.0
THR ZONE 2
Blue tee
9 holes
Distance
345
460
337
308
Elevation
0.0
1.0
2.0
3.0
Black tee
VALLEY
9 holes
Distance
376
502
374
327
Elevation
0.0
1.0
2.0
3.0
Red tee
TOUR
18 holes
Distance
309
359
283
256
Elevation
0.0
1.0
2.0
3.0
White tee
18 holes
Distance
331
427
330
295
Elevation
0.0
1.0
2.0
3.0
Blue tee
18 holes
Distance
345
460
337
308
Elevation
0.0
1.0
2.0
3.0
Black tee
18 holes
Distance
376
502
374
327
MANUAL
INTERVALS
PR OG RA M: RO L L IN G HIL LS
ROLLING
Motivates with different combinations of Elevation. Time-based goal with 12 difficulty levels to choose from.
WEIGHT LOSS
GOLF COURSE
(Segments last 30 seconds, segments 1-8 are repeated until selected time is reached)
2:00
RACE
WARM UP
Level 1
1.0
CUSTOM 1
Level 2
1.3
Level 3
1.5
Level 4
1.8
CUSTOM 2
Level 5
2.0
Level 6
2.3
THR ZONE 1
Level 7
2.5
Level 8
2.8
Level 9
THR ZONE 2
3.0
Level 10
3.3
Level 11
3.0
VALLEY
Level 12
3.3
TOUR
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LS760T_Treadmill_Rev.1.4.indd 22-23
GOLF COURSE PROGRAM SEGMENTS
5
6
7
8
9
10
11
12
13
14
15
16
2.5
1.0
2.0
2.5
1.5
113
387
91
351
333
2.5
1.0
2.0
2.5
1.5
129
466
91
369
431
2.5
1.0
2.0
2.5
1.5
142
484
97
389
441
2.5
1.0
2.0
2.5
1.5
187
500
106
416
462
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
2.0
113
387
91
351
333
301
301
165
288
434
312
310
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
2.0
129
466
97
369
431
407
339
179
368
548
349
376
2.5
1.0
2.0
2.0
1.5
3.5
2.5
2.0
4.0
2.5
3.0
2.0
142
484
97
389
441
413
349
187
376
560
373
383
2.5
1.0
2.0
2.5
1.5
3.5
2.5
2.0
4.0
2.5
3.0
2.0
187
500
106
416
462
430
373
201
393
572
396
401
Distance = Yards
ROLLING HILLS PROGRAM SEGMENTS
2:00
2:00
2:00
1
2
3
4
5
6
7
8
COOL DOWN
1.5
2.0
2.5
3.0
3.5
4.0
3.5
3.0
2.5
2.3
1.5
1.9
2.5
3.0
3.5
4.0
4.5
4.0
3.5
3.0
2.6
1.8
2.3
3.0
3.5
4.0
4.5
5.0
4.5
4.0
3.5
3.0
2.0
2.6
3.5
4.0
4.5
5.0
5.5
5.0
4.5
4.0
3.4
2.3
3.0
4.0
4.5
5.0
5.5
6.0
5.5
5.0
4.5
3.8
2.5
3.4
4.5
5.0
5.5
6.0
6.5
6.0
5.5
5.0
4.1
2.8
3.8
5.0
5.5
6.0
6.5
7.0
6.5
6.0
5.5
4.5
3.0
4.1
5.5
6.0
6.5
7.0
7.5
7.0
6.5
6.0
4.9
3.3
4.5
6.0
6.5
7.0
7.5
8.0
7.5
7.0
6.5
5.3
3.5
4.9
6.5
7.0
7.5
8.0
8.5
8.0
7.5
7.0
5.6
3.8
4.5
7.0
7.5
8.0
8.5
9.0
8.5
8.0
7.5
5.3
3.5
4.9
7.5
8.0
8.5
9.0
9.5
9.0
8.5
8.0
5.6
3.8
(WARM-UP AND COOL-DOWN LAST 4:00 MINUTES EACH)
CON DIT ION ING GU IDE LI NE S
TOTAL
17
18
DISTANCE
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEgINNINg AN ExERCISE PROgRAM.
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HOW OFTEN? (Frequency of Workouts)
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The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
3003
more frequent exercise. Whether it's 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
3250
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
5.0
2.0
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
5198
150
455
time when you won't be interrupted. To be successful with your fitness program, you have to make it a priority in
5.0
2.0
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
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166
509
5.0
2.0
HOW LONG? (Duration of Workouts)
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532
For aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per
5.0
2.0
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session. But start slowly and gradually increase your exercise times. If you've been sedentary during the past
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543
year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need
time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has
been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss
results.
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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6/11/07 1:49:30 PM
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