Stairmaster Stratus Systems Owner's Manual page 15

BASIC OPERATING INSTRUCTIONS
2. Position yourself comfortably on the bike and begin pedaling.
3. Select the MANUAL exercise program so you can control the pace of
your first workout and get used to the exercise motion.
Console Set-Up
1. Press [MANUAL] and then press [ENTER].
2. The console will prompt you to enter your body weight. Enter your
weight in pounds (or kilograms if the console is set up for
metric units). Correct entry errors by pressing [CLEAR] before you
press [ENTER].
3. The console will prompt you to enter the workout time in one minute
increments between five and 60 minutes. Press [1], [0], [ENTER] to
exercise for ten minutes.
Begin Exercising
1. Pedal at a comfortable pace. Although the resistance decreases as
you pedal faster, the intensity (watts) stays the same.
2. Press [+ ARROW] and [- ARROW] to adjust your intensity level.
3. Select an intensity level that allows you to stay at a comfortable pace.
Harder is not always better. Exercise at a level that is consistent with
your fitness level.
4. The intensity (watts) remains constant provided you pedal at least 50
RPM. A message will prompt you to "Pedal Faster" if you pedal slower
than 50 RPM.
5. Cool down after you get off the machine by walking or stretching for
at least five minutes.
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