ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past
year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time
to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been
found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals,
always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip
pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your
perceived exertion level (this is simpler than it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is
to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down. Always
be aware of these warning signs of overexertion.
CONDITIONING GUIDELINES
PROGRAM PROFILES
FINISHING YOUR WORKOUT
When your workout is complete your workout information will stay displayed on the console for 30 seconds
and then reset.
CLEAR CURRENT SELECTION
To clear the current program selection or screen, hold the STOP button for 3 seconds.
SCAN VIEWING SCREENS
To have the display screen rotate continuously (Speed, Pulse, Incline and Calories), hold the DISPLAY SCAN button for 4-5
seconds. Press DISPLAY SCAN button again to turn off scan feature.
MANUAL - User-adjustable Speed and Incline. Start Speed is 1 mph.
INTERVALS (SPEED CHANGES)
TIME 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
PROG SEG Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
SPEED 22232525353524242222
ROLLING HILLS (INCLINE CHANGES) Start Speed is 3 mph.
TIME 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
PROG SEG Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
INCLINE 00011234565432121100
WEIGHT LOSS (SPEED CHANGES)
TIME 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
PROG SEG Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
SPEED 22232334433443343322
FAT BLAST (INCLINE CHANGES) Start Speed is 3 mph.
TIME 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
PROG SEG Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
INCLINE 12233344555544332100
CALORIE BURN(SPEED CHANGES)
TIME 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
PROG SEG Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
SPEED 22234344334443433322
ENDURANCE CHALLENGE (INCLINE CHANGES) Start Speed is 3 mph.
TIME 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60 60
PROG SEG Warm Up 1 2 3 4 5 6 7 8 9 10 11 12 Cool Down
INCLINE 11232345566443453200
SEGMENTS REPEAT
SEGMENTS REPEAT
SEGMENTS REPEAT
SEGMENTS REPEAT
SEGMENTS REPEAT
SEGMENTS REPEAT
