AFG 13.0AT Panduan Pengguna - Halaman 13

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13.0AT

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SETUP: Toactivate proFILEr_ a user MUST be chosen before the program begins. Toselect a USER1 or 2, use

PROGRAMMING BUTTONand press ENTERto confirm. All accumulated data specifically relates to the user that

is chosen. Note: If no user is selected and clock and date are not set, no data will be tracked.

RESET.. R eset all recorded information for User 1 or User 2 by selecting the user and then holding down the

proFILE

button for 10 seconds. Note: This step is permanent and will delete ALL previously accumulated data

for the chosen user,

ACCUMULATED DATA:Once proFILEr_ is activated, you can scroll through your accumulated data in multiple

formats by pressing the proFILEr_ button. A workout is saved when: the program ends, the console is paused

and not resumed within 10 minutes, or the STOPbutton is held to reset the console.

1) CURRENTWORKOUT.. Theconsole automatically defaults to Current Workout, displaying your progress

in real time.

AVERAGE WORKOU_ T hisoption allows you to seeyour averageaccumulated data for the last 30

workouts.Thefollowing information will be shownin each display window:

INCLINE - Averageincline leveL

TIME- Averageworkouttime.

CALORIES - Averagecaloriesburned.

DISTANCE - Averageworkoutdistance.

SPEED - Averagespeedof workout.

LAST WORKOUT.. Thisoption allowsyou to viewyour accumulated data from your last workout. The

Current Workout b ecomesthe Last Workout o ncea program has endedor the consolehas beenreset.

Thefollowing information will be shownin each display window:

INCLINE- A verageincline of last workout.

TIME- Totaltime of last workout.

CALORIES - Totalcaloriesburned during last workout.

DISTANCE - Totaldistance of last workout.

SPEED -Average speedof last workout.

4) WEEKLY T OTAL:Viewyour accumulateddata from the last Sundayto the present day. Note: This

data is basedon weekto date NOTthe previoussevendays. For instance,if you have not used the

machinesince Sunday,the consolewill readzeros. Thefollowing information will be shown in each

display window:

INCLINE - Averageincline leveL

TIME- Totaltime of workout.

CALORIES - Averagecaloriesburned.

DISTANCE - Totaldistance of workout.

SPEED - Averagespeedof weeklyworkout.

Note: If the Dateand Clock are not set, WeeklyTotalwill default to the Last Workoutdata.

5) LIFETIME TOTAL:Thisoption allows you to viewthe the total accumulated data. Thefollowing informa-

tion will be shown in each display window:

INCLINE - Averageincfine level

TIME- Totalaccumulated time. Note:If time is greater than 59:59, the time will no longer

displayminutes and will display hoursonly`

CALORIES - Averagecaloriesburned.

DISTANCE - Totalaccumulated distance.

SPEED - Averagespeed.

ALWAYS C ONSULT YOUR PHYSICIAN B EFORE B EGINNING A N EXERCISE P ROGRAM.

flOWOFTEN? (Frequencyof 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 flays or 6 days, remember that your ultimate goal should be to make

exercise a fifetime 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. Tobe successful with your fitness program, you have to make it a priority in

your fife. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!

flOW LONG? (Duration o f 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 tittle as five minutes initially` Yourbody 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.

flOW NARD? ( Intensityof Workouts)

How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 51(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!

Thereare 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 E XERTION L EVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, ifyou

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.