21
HOW TO USE A HEART RATE WORKOUT
Follow the steps below to use a heart rate workout.
1. Put on the chest pulse sensor.
Note: For best results, you should wear the chest
pulse sensor to use a heart rate workout. See page
12 for more information on the 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 four heart rate workouts.
To select a heart rate workout, press the Heart
Rate Control button repeatedly. When a heart rate
workout is selected, the name of the workout
(HEART RATE: 1, HEART RATE: 2, HEART
RATE: 3, or HEART RATE: 4) will appear on the
screen.
If heart rate workout 1 is selected,
a track will
appear on the screen.
If heart rate workout 2, 3, or 4 is selected,
a pro-
file of the heart rate settings of the workout will ap-
pear on the screen. The arrow below the profile will
indicate your progress during the workout.
4. Enter a target heart rate setting.
If heart rate workout 1 is selected,
the target
heart rate setting for the entire workout will appear
on the screen beside the words “Target BPM”
(beats per minute). If desired, press the Rate/Wt.
increase and decrease buttons to change the tar-
get heart rate setting
(see EXERCISE INTENSITY
on page 29).
If heart rate workout 2, 3, or 4 is selected,
the
maximum target heart rate setting of the workout
will appear on the screen beside the words “Target
BPM.” If desired, press the Rate/Wt. increase and
decrease buttons to change the maximum target
heart rate setting
(see EXERCISE INTENSITY on
page 29).
Note: If you change the maximum target
heart rate setting, the intensity level of the entire
workout will change.
5. Press the Start button to start the workout.
A moment after you press the Start button, the
treadmill will automatically adjust to the first speed
and incline settings of the workout. Hold the
handrails and begin walking.
Heart rate workout 1 is divided into several one-
minute segments. The same target heart rate set-
ting is programmed for all segments (except for the
first two segments). Heart rate workouts 2, 3, and 4
are divided into 30 one-minute segments. One tar-
get heart rate setting is programmed for each seg-
ment. Note: The same target heart rate setting may
be programmed for consecutive 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. Each time the speed and/or
incline of the treadmill is about to change, the
speed and/or incline setting will flash on the screen
to alert you, regardless of which display mode is
selected.
If heart rate workout 2, 3, or 4 is selected,
a se-
ries of tones will sound when the first segment of
the workout ends. The arrow below the workout
profile will then move one position to the right. The
workout will continue in this way until the arrow
reaches the right end of the workout profile. The
walking belt will then slow to a stop.
If the speed and/or incline settings are too high or
too low, you can change the intensity level of the
workout at any time by pressing the Speed and
Incline buttons;
however, when the console com-
pares your heart rate to the target heart rate 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.
CAUTION:
If you have heart prob-
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.
