Gold's Gym Trainer 690 User Manual page 12

HOW TO USE A PRESET WORKOUT
1. Insert the key into the console.
See step 1 on page 10.
2. Select a preset workout.
To select a preset work-
out, press the Calorie
Burn Workouts button
or the Performance
Workouts button repeat-
edly until the name of
the desired workout appears in the display. After a
few seconds, the console will display the maximum
speed setting and the duration of the workout.
Note: The name and a profile of the speed settings
of each workout is listed on the console. In addi-
tion, the approximate number of calories that you
will burn during the calorie burn workouts is shown
on the console.
3. Enter your weight if desired.
See step 3 on page 10.
4. Start the walking belt.
Press the Go button or the Speed increase button
to start the workout. A moment after you press the
button, the treadmill will automatically adjust to the
first speed and incline settings of the workout. Hold
the handrails and begin walking.
Each workout is divided into one-minute segments.
One speed setting and one incline setting are pro-
grammed for each segment. Note: The same
speed setting and/or incline setting may be pro-
grammed for consecutive segments.
Tones will sound at the end of each segment.
Three seconds before the speed and/or incline of
the treadmill is about to change, the speed or in-
cline will flash in the display and a series of tones
will sound to alert you. The treadmill will then auto-
matically adjust to the speed and/or incline settings
for the next segment.
The workout will continue in this way until the last
segment ends. The walking belt will then slow to a
stop.
If the speed or incline setting is too high or too low
at any time during the workout, you can manually
override the setting by pressing the Speed or
Incline buttons; however, when the next segment
of the workout begins, the treadmill will auto-
matically adjust to the speed and incline set-
tings for the next segment.
To stop the workout at any time, press the Stop
button. To restart the workout, press the Go button
or the Speed increase button. The walking belt will
begin to move at 1 mph. When the next segment of
the workout begins, the treadmill will automatically
adjust to the speed and incline settings for the next
segment.
IMPORTANT: The numbers of calories printed
below the profiles on the left side of the con-
sole are estimates of the numbers of calories
that you will burn during the workouts. The ac-
tual number of calories that you burn will de-
pend on your weight. In addition, if you manu-
ally change the speed or incline of the treadmill
during the workout, the number of calories you
burn will be affected.
5. Follow your progress with the display.
See step 6 on page 11.
6. Measure your heart rate if desired.
See step 7 on page 11.
7. When you are finished exercising, remove the
key from the console.
See step 8 on page 11.
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