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The up and down arrow keys may also be used to select workout values. F ELEVATION ARROW keys: Press these keys to change an elevation level while a workout is in progress. G SPEED ARROW keys: Press these keys to change an speed while a workout is in progress. H QUICK START/START: Press this key to begin a workout immediately, bypassing workout setup steps. This workout runs at a preset duration, elevation, and speed. These settings do not change automatically, but may changed manually. Also press this key after setting up a workout to begin the workout. I VIEW: During a workout-in-progress, press this key to scroll through workout statistics as displayed in the MESSAGE CENTER. J COOL DOWN: Press this key during a workout in progress to enter a four minute cool down period. During the first two minutes of the cool down period, the current speed and elevation will be reduced by half. During the last two minutes of the cool down period, the reduced speed and elevation will be reduced by half again. K PAUSE/STOP: Press this key to pause a workout-in-progress. Press the key again to stop the workout. L ELEVATION window: This window displays the elevation of a workout-in-progress. M MESSAGE CENTER: This window displays step-by-step instructions for setting up a workout. When a workout is in progress, it displays statistics about the progress of the workout, as seen below: • Time: the time elapsed since the start of the workout. • Distance: the distance traveled since the beginning of the workout. • Calories: the number of calories burned since beginning the workout. • Pulse: the detected heart rate if the user is wearing telemetry heart rate chest strap. • Percentage of Maximum Heart Rate: the user’s heart rate expressed as a percent of the theoretical maximum heart rate† if the user is wearing a telemetry chest strap. N SPEED window: This window displays the current treadmill speed of a workout-in-progress. O STOP KEY: A magnetized key that cuts the main power in emergency situations. † Defined by the American College of Sports Medicine's "Guidelines for Exercise Testing and Prescription" as equal to 220 minus an individual’s age. 2.3 EMERGENCY STOP SYSTEM The treadmill features an emergency system that cuts the main power of the unit to stop the treadmill if the user falls. The system consists of a key that is inserted into a key-holder located in the lower-left side of the console. A cord and clip attached to this magnetized key is then clipped to the user. If the key is pulled out of the key-holder during a workout-in-progress, the treadmill stops immediately. Before starting a workout, attach the clip to clothing. CAUTION: Pulling out the key brings the treadmill to an immediate, dead stop, which can be dangerous. Only pull out the key in emergencies. To stop the treadmill under routine circumstances, simply press the PAUSE/STOP key, which brings the treadmill to a gradual stop. Replace the key to reset the system. The treadmill will start up only when the safety key has been properly inserted into the keyholder in the console. 2.4 ACCESSORY TRAYS AND READING RACK An accessory tray is built into each side of the console. Additionally, a reading rack is built in to the base of the console. 2.5 ENGLISH / METRIC DISPLAY By factory default, workout statistics are displayed in English, as opposed to Metric, units. To switch to Metric units, press and hold the UP speed ARROW key, the DOWN speed ARROW key, and the “0” NUMERIC key in respective order. 3 HEART RATE ZONE TRAINING EXERCISE 3.1 WHY HEART RATE ZONE TRAINING EXERCISE? Research shows that maintaining a specific heart rate while exercising is the optimal way to monitor the intensity of a workout and to achieve maximum results. That is the idea behind heart rate zone training approach to exercise. Zone training identifies an exerciser's ideal heart rate range, or zone, for burning fat or increasing cardiovascular fitness. The values within the zone depend on the workout. NOTE: Consulting a fitness trainer is recommended for defining specific fitness goals and designing a workout program. The treadmill’s HEART RATE CONTROL workout is designed to take full advantage of the benefits of heart rate zone training exercise. For detailed information about this workout, see Section 4, titled The Workouts. During this workout, wear the telemetry heart rate chest strap to enable the treadmill’s on-board computer to monitor the heart rate. The computer automatically adjusts the speed and elevation level to maintain the target heart rate* based on the actual heart rate. For all other workouts, wearing the telemetry chest strap is optional for heart rate monitoring. * Target Heart Rate (THR) zone is between 60 percent and 75 percent of the theoretical maximum. For example, a 40-year-old user's THR zone is beween 108 and 135: (220-20)*.60=108; (220-20)*.75=135. 3.2 HEART RATE MONITORING THE TELEMETRY HEART RATE CHEST STRAP The treadmill is equipped with telemetry, a heart ...