Conditioning Guidelines - Horizon Fitness TREADMILL WT951 User Manual

W I R E LE SS P EDO ME T E R I N STRUCTIONS
C U ST O MIZI NG THE S E T T I NGS
• TO ENTER SETTINGS MODE: While the display shows Step Count, press and hold
• TO SCROLL THROUGH MODES: Press
• TO ENTER MODE: Press and hold
• TO SCROLL THROUGH OPTIONS: Press
• TO SAVE OPTION: Press and hold
• TO ExIT OPTION (WITHOUT SAVING): Press and hold
• TO ExIT SETTINGS MODE: Press and hold
P-0: SOFTWARE VERSION - Cannot be changed.
P-1: DISPLAY BRIGHTNESS - There are eight brightness
settings to choose from.
P-2: STEP COUNT UPDATE (STEPS) - Adjusts how often
(in steps) the pedometer will transmit to the treadmill.
The pedometer's default setting should not be adjusted
as it is preset for optimal battery longevity.
P-: STEP COUNT UPDATE (SECONDS) - Adjusts how
often (in seconds) the pedometer will transmit to the
treadmill. The pedometer's default setting should no be
adjusted as it is preset for optimal battery longevity.
T R O UB L ESH OO TI NG
BATTERY REPLACEMENT
The battery in your pedometer can be expected to last six
months for someone who walks 10,000 steps per day. Results
may vary depending on usage. Your pedometer uses one (1)
Lithium CR1225 battery. Should your display become faint or the
transmitter signal only picks up at a very short distance, it may
be time to replace the battery.
Note: Battery replacement is the responsibility of the customer
and is not covered under Horizon Fitness' Limited Home Use
Warranty.
NO DISPLAY
• The LCD display is designed to be used in temperatures
between 32 to 104 degrees Fahrenheit (0-40 degrees
Centigrade). If the pedometer is being used outside of this
range, return to room temperature to restore operation.
• Avoid placing the LCD in direct sunlight for long periods of
time. Return to room temperature to restore operation.
• The pedometer may be in Sleep Mode. Press the SEND button
to turn on pedometer.
• The battery needs to be replaced. Your pedometer uses one (1)
Lithium CR1225 battery.
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and for 3 seconds.
to advance a mode and to go back a mode.
for 3 seconds to enter a chosen mode.
to advance a setting and to go back a setting.
for 3 seconds to save setting and exit mode.
for 3 seconds to exit the mode without saving changes.
for 3 seconds.
P-: SLEEP MODE - The display back light will
automatically turn off if there is no activity for 30
seconds. The pedometer's default setting should
not be adjusted as it is preset for optimal battery
longevity.
P-5: SENSITIVITY SETTING - There are three
sensitivity settings to choose from. Use the following
guide to customize your sensitivity needs:
• L1 = Low for heavy running/walking
• L2 = Medium for light jogging or medium walking
(default)
• L3 = High for light walking
ERRATIC OR INCONSISTENT DISPLAY
• The pedometer may not be positioned correctly on your body.
See 'Positioning Pedometer' in Section 1 for details.
• The battery needs to be replaced. Your pedometer uses one
(1) Lithium CR1225 battery.
• If the treadmill display is erratic: Check your exercise
environment for sources of interference such as fluorescent
lights, computers, underground fencing, home security
systems or appliances containing large motors. These items
may cause interference between the pedometer and the
receiver on the treadmill.
INACCURATE STEP COUNT
• For the most accurate step count readings, you must walk at
a speed over 2.0 mph. The average walking speed is 2-4 mph.
• If you believe your step count is innacurate, do the following:
Walk and count 100 steps. Compare your count to the
pedometer's. If the pedometer's count is less than yours,
increase the sensitivity setting. If the pedometer's count
is more than yours, decrease the sensitivity setting. (See
Settings, P-5 to change the sensitivity setting.)
CON DIT ION ING GU IDEL INES
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
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
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
time of day to exercise. It doesn't matter whether it's in the morning before breakfast, during lunch hour or while
watching the evening news. What's more important is that it's a time that allows you to keep a schedule, and a
time when you won't be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
While conventional wisdom has encouraged us to keep our heart rates up for thirty minutes, new
findings suggest that we should instead be counting the number of steps we take each day. And
what is the magic number? 10,000. Studies have shown that counting steps is more motivational
and in turn more effective when reaching your workout goals. But start slowly and gradually increase
your step count. Your body will need time to adjust to the new activity.
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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