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WEIGHT LOSS
GOLF COURSE
RACE
PROGRAM: CUSTOM
CUSTOM 1
Lets you create and reuse a perfect workout for you with specific speed, incline and time combination.
CUSTOM 2
The ultimate in personal programming. Time-based goal.
THR ZONE 1
1.
Once the CUSTOM program has been chosen, press ENTER.
THR ZONE 2
2.
Choose the desired TIME using the PROGRAMMING ARROW KEYS and press
ENTER.
VALLEY
.
Choose the desired SPEED for each segment, using the ARROW KEYS and press
TOUR
ENTER. Note: You will need to press ENTER after each segment.
PEAK
INTERVALS
.
Choose the desired INCLINE for each segment, using the ARROW KEYS and
MOUNTAIN
press ENTER. Note: You will need to press ENTER after each segment.
CLIMB
.
Press START to begin your program. At this time, your program has been
successfully saved into memory, and can be used for future workouts.
• To RESET your program information and delete it from memory, press and hold
the ENTER key for 5 seconds (after you have selected the CUSTOM program).
• While using your saved program, you are able to adjust the speed or incline, but
any changes will not be saved.
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CON DIT ION ING GU IDEL INES
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), 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.
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