NordicTrack T9si User Manual page 18

HOW TO USE A HEART RATE WORKOUT
CAUTION:
lems, or if you are over 60 years of age and
have been inactive, do not use the heart rate
workouts. If you are taking medication regu-
larly, consult your physician to find whether the
medication will affect your exercise heart rate.
1. Put on the optional chest pulse sensor.
To use a heart rate workout, you must wear the op-
tional chest pulse sensor or use the handgrip pulse
sensor. For the best results, wear the optional chest
pulse sensor (see page 22 for information about the
optional chest pulse sensor).
2. Insert the key into the console.
See HOW TO TURN ON THE POWER on page 15.
3. Select one of the two heart rate workouts.
To select a heart rate workout, press the Heart
Rate button repeatedly. When a pulse workout is
selected, the workout duration and maximum tar-
get heart rate will appear in the displays. In addi-
tion, a profile of the heart rate settings of the work-
out will scroll across the matrix.
4. Enter a target heart rate setting.
The maximum target heart rate setting of the work-
out will appear in the right display. If desired, press
the Vol./HR increase and decrease buttons to
change the maximum target heart rate setting (see
EXERCISE INTENSITY on page 28). Note: If you
change the maximum target heart rate setting, the
intensity level of the entire workout will change.
5. Start the walking belt.
Press the Start 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.
Heart rate workouts are divided into one-minute
segments. One target heart rate setting is pro-
grammed for each segment. Note: The same tar-
If you have heart prob-
get heart rate setting may be programmed for con-
secutive segments.
During each segment of the workout, the console
will compare your heart rate to the target heart rate
setting for that segment. If your heart rate is too far
below or above the target heart rate setting, the
speed and/or incline will automatically increase or
decrease to bring your heart rate closer to the tar-
get heart rate setting. Note: If your pulse is not de-
tected during the program, the speed and incline of
the treadmill will not automatically adjust.
When the first segment of the workout ends, a se-
ries of tones will sound and all target heart rate set-
tings will move one column to the left. If a new
speed and/or incline setting is programmed for the
next segment, the new speed and/or incline setting
will appear in the display. The workout will continue
in this way until the last segment of the workout
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 console com-
pares your heart rate to the target heart rate
setting for the current segment, the speed
and/or incline of the treadmill may change to
bring your heart rate closer to the target heart
rate setting.
To stop the workout at any time, press the Stop
button. To restart the workout, press the Start but-
ton. The walking belt will begin to move at 2 KM/H;
however, when the console compares your
heart rate to the target heart rate setting for the
current segment, the speed and/or incline of
the treadmill may change to bring your heart
rate closer to the target heart rate setting.
6. Follow your progress with the displays.
See step 5 on page 16.
7. Turn on the fans if desired.
See step 7 on page 16.
8. When you are finished exercising, remove the
key from the console.
See step 8 on page 16.
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