15
Perform the first strength exercise when
prompted.
When the
first
strength ex-
ercise seg-
ment begins
(only one
indicator will
flash in the Current Segment column), the walking
belt will slow to a stop and the name of the first
strength exercise will appear in the display for a
few seconds.
Next, the
display will
show the
recom-
mended
number of
repetitions
for the first strength exercise.
Remove the clip from the waistband of your
clothes, step off the treadmill, and prepare to
begin the first strength exercise. Every few sec-
onds, the console will sound a tone; when a tone
sounds, perform one repetition of the exercise.
Exercise with a slow, steady motion; do not per-
form more than one repetition each time a tone
sounds. The display will count down the repeti-
tions as you perform them.
Note: Refer to the accompanying exercise chart to
see the correct form for each exercise. When per-
forming lunges, alternate legs with each repetition.
When performing dumbbell rows, perform half the
repetitions with your right arm and half the repeti-
tions with your left arm. The strength exercises re-
quire the use of dumbbells and an inflatable exer-
cise ball (not included).
To purchase dumbbells
or an exercise ball, call the telephone number
on the front cover of this manual.
Continue the cross training program.
When you have performed the recommended
number of repetitions, the words PRESS START
will appear in the display. To continue the cross
training program, step onto the treadmill,
slide the
clip back onto the waistband of your clothes,
and press the Start button. The treadmill will auto-
matically adjust to the speed and incline settings
for the next segment.
The program will continue in this way until the last
segment ends. The walking belt will then slow to a
stop.
Follow your progress with the display.
See step 6 on page 12.
Measure your heart rate if desired.
See step 7 on page 12.
Turn on the fan if desired.
See step 8 on page 12.
When you are finished exercising, remove the
key from the console.
See step 9 on page 12.
9
8
7
6
5
4
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