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STAR TRAC E SERIES TREADMILL O
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ANUAL
follow and a means to monitor progress. While many of the programs include a warm-up phase, in the Manual Program make sure a
warm-up and cool-down period is factored in. If you are doing a running workout, a good starting speed is 5.0 mph. If you are doing a
walking or jogging workout, a good starting speed is 3.8 mph.
Target Training Chart
Use the following table for a quick glance at your target training zone for both heart rate and rate of perceived exertion.
TIPS TO STAY MOTIVATED
Set Goals and Reward yourself:
Determine precisely what you want to achieve. By setting challenging, specific goals, you are setting
yourself up to achieve them. When you achieve those goals, reward yourself. “It’s crucial (to reward yourself),” according to Lauve
Metcalfe, Director of Program Development at the Campbell Institute for Health and Fitness in Camden, New Jersey. “Who quits a pro-
gram because he’s having too much fun?” Example of tangible rewards: A new pair of running shoes if you knock a minute off your time
in the mile.
Schedule your workout:
Get into the habit of working out at the same time each day. And, write that time on your calendar. Make keep-
ing your workout schedule as important as eating or sleeping.
Watch your progress:
Follow your movement on the Graphic Display to help pass time and cut down on boredom.
Plan an active vacation:
If you know you’re going on a walking tour of Paris or on a mountain hiking trip next summer, you’ll look for-
ward to getting into shape for it.
Exercise in numbers:
Get a workout partner or exercise in a group. This will offer you support and a level of accountability, (not to let
your partner or group down for not showing up).
Train for a race or enter an event:
A race is a great goal toward which to work, and the excitement of competition is sure to keep you
going. Try a 5K run.
Avoid too much too soon:
Stress and discomfort of an over-aggressive program can be overwhelming and lead to injuries.
Vary your workouts:
Once accustomed to a program, vary the workout so that your routine doesn’t become mundane. It’s also impor-
tant to recruit new muscle fibers to a new exercise to keep the body stimulated to make improvements.
