AFG 13.0AT Manual do utilizador - Página 13
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pr oF IL E
O PE RAT I O N
™
SETUP: To activate proFILE
™
a user MUST be chosen before the program begins. To select a USER 1 or 2, use
PROGRAMMING BUTTON and press ENTER to 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: Reset 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 proFILE
formats by pressing the proFILE
™
and not resumed within 10 minutes, or the STOP button is held to reset the console.
1)
CURRENT WORKOUT: The console automatically defaults to Current Workout, displaying your progress
in real time.
2)
AVERAGE WORKOUT: This option allows you to see your average accumulated data for the last 30
workouts. The following information will be shown in each display window:
INCLINE - Average incline level.
TIME - Average workout time.
CALORIES - Average calories burned.
DISTANCE - Average workout distance.
SPEED - Average speed of workout.
3)
LAST WORKOUT: This option allows you to view your accumulated data from your last workout. The
Current Workout becomes the Last Workout once a program has ended or the console has been reset.
The following information will be shown in each display window:
INCLINE- Average incline of last workout.
TIME - Total time of last workout.
CALORIES - Total calories burned during last workout.
DISTANCE - Total distance of last workout.
SPEED - Average speed of last workout.
) WEEKLY TOTAL: View your accumulated data from the last Sunday to the present day. Note: This
data is based on week to date NOT the previous seven days. For instance, if you have not used the
machine since Sunday, the console will read zeros. The following information will be shown in each
display window:
INCLINE - Average incline level.
TIME - Total time of workout.
CALORIES - Average calories burned.
DISTANCE - Total distance of workout.
SPEED - Average speed of weekly workout.
Note: If the Date and Clock are not set, Weekly Total will default to the Last Workout data.
) LIFETIME TOTAL: This option allows you to view the the total accumulated data. The following informa-
tion will be shown in each display window:
INCLINE - Average incline level.
TIME - Total accumulated time. Note: If time is greater than 59:59, the time will no longer
display minutes and will display hours only.
CALORIES - Average calories burned.
DISTANCE - Total accumulated distance.
SPEED - Average speed.
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13.0AT_Rev.1.7.indd 24-25
is activated, you can scroll through your accumulated data in multiple
™
button. A workout is saved when: the program ends, the console is paused
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 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.
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