Stimmen - 1, Durchschnittliche Bewertung: 3 ( )

Hersteller: Horizon Fitness Dateigröße: 1.49 mb Dateiname: DT650.pdf Unterrichtssprache:

Time-based goal. 5 6 PROGRAM: INTERVALS (all models) Walk or run a series of alternating SPEED levels. Time-based goal. User selects maximum and minimum peaks and valleys. Peak segments last 30 seconds and valley segments last 90 seconds. PROGRAM: HILLS (all models) Motivates with different combinations of ELEVATION. Time-based goal with 10 difficulty levels to choose from. HILLS PROGRAM SEGMENTS (Segments last 30 seconds, segments 1-15 are repeated until selected time is reached) MPH WARM UP 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 COOL DOWN Level 1 0.0 0.5 0.0 0.5 1.0 3.0 1.0 3.0 2.0 3.0 2.0 3.5 2.0 3.0 2.0 3.0 1. 0 3.0 1.0 0.5 0.0 0.5 0.0 Level 2 0.0 0.5 0.0 0.5 1.0 3.0 2.0 3.0 2.0 3.0 2.5 3.5 2.5 3.0 2.0 3.0 2.0 3.0 1.0 0.5 0.0 0.5 0.0 Level 3 0.5 1.0 0.5 1.0 1.5 3.5 1.5 3.5 2.5 3.5 2.5 4.0 2.5 3.5 2.5 3.5 1.5 3.5 1.5 1.0 0.5 1.0 0.5 Level 4 0.5 1.0 0.5 1.0 1.5 3.5 2.5 3.5 2.5 3.5 3.0 4.0 3.0 3.5 2.5 3.5 2.5 3.5 1.5 1.0 0.5 1.0 0.5 Level 5 1.0 1.5 1.0 1.5 2.0 4.0 2.0 4.0 3.0 4.0 3.0 4.5 3.0 4.0 3.0 4.0 2.0 4.0 2.0 1.5 1.0 1.5 1.0 Level 6 1.0 1.5 1.0 1.5 2.0 4.0 3.0 4.0 3.0 4.0 3.5 4.5 3.5 4.0 3.0 4.0 3.0 4.0 2.0 1.5 1.0 1.5 1.0 Level 7 1.5 2.0 1.5 2.0 2.5 4.5 2.5 4.5 3.5 4.5 3.5 5.0 3.5 4.5 3.5 4.5 2.5 4.5 2.5 2.0 1.5 2.0 1.5 Level 8 1.5 2.0 1.5 2.0 2.5 4.5 3.5 4.5 3.5 4.5 4.0 5.0 4.0 4.5 3.5 4.5 3.5 4.5 2.5 2.0 1.5 2.0 1.5 Level 9 2.0 2.5 2.0 2.5 3.0 5.0 3.0 5.0 4.0 5.0 4.0 5.5 4.0 5.0 4.0 5.0 3.0 5.0 3.0 2.5 2.0 2.5 2.0 Level 10 2.0 2.5 2.0 2.5 3.0 5.0 4.0 5.0 4.0 5.0 4.5 5.5 4.5 5.0 4.0 5.0 4.0 5.0 3.0 2.5 2.0 2.5 2.0 UP and COOL-DOWN last 4:00 minutes each) ^ PROG RAM: WEIGHT LOSS (all models) Challenges with Mario us combinations of hills and valleys (INCLINE & SPEED levels). Time-based goal with 10 difficulty levels to choose from. 53 § et WEIGHT LOSS PROGRAM SEGMENTS (all segments last 30 seconds) WARM-UP 1 2 3 4 5 6 7 8 COOL-DOWN Level 1 Elevation 0.0 0.5 1.5 1.5 1. 0 0.5 0.5 0.5 1. 0 1.5 0.5 0.0 Speed 1. 0 1.5 2.0 2.5 3.0 3.5 4.0 3.5 3.0 2.5 2.3 1.5 Level 2 Elevation 0.0 0.5 1.5 1.5 1. 0 0.5 1. 0 0.5 1. 0 1.5 ft 0.5 0.0 Speed 1.3 1.9 2.5 3.0 3.5 4.0 4.5 4.0 3.5 3.0 SEGMENTS ARE REPEATED UNTIL SELECTED TIME IS REACH 2.6 1.8 Level 3 Elevation 0.5 1. 0 2.0 2.0 1.5 1. 0 1. 0 1. 0 1.5 2.0 1.0 0.5 Speed 1.5 2.3 3.0 3.5 4.0 4.5 5.0 4.5 4.0 3.5 3.0 2.0 Level 4 Elevation 0.5 1. 0 2.0 2.0 1.5 1. 0 1. 0 1. 0 1.5 2.0 1.0 0.5 Speed 1.8 2.6 3.5 4.5 4.5 5.0 5.5 5.0 4.5 4.5 3.4 2.3 Level 5 Elevation 1.5 1.5 2.5 2.5 2.0 1.5 1.5 1.5 2.0 2.5 1.5 1.0 Speed 2.0 3.0 4.0 4.5 5.0 5.5 6.0 5.5 5.0 4.5 3.8 2.5 Level 6 Elevation 1.5 1.5 2.5 2.5 2.0 1.5 1.5 1.5 2.0 2.5 1.5 1.0 Speed 2.3 3.4 4.5 5.0 5.5 6.0 6.5 6.0 5.5 5.0 4.1 2.8 Level 7 Elevation 1.5 2.0 3.0 3.0 2.5 2.0 2.0 2.0 2.5 3.0 2.0 1.5 Speed 2.5 3.8 5.0 5.5 6.0 6.5 7.5 6.5 6.0 5.5 4.5 3.0 Level 8 Elevation 1.5 2.0 3.0 3.0 2.5 2.0 2.0 2.0 2.5 3.0 2.0 1.5 Speed 2.8 4.1 5.5 6.0 6.5 7.0 7.5 7.0 6.5 6.0 4.9 3.3 Level 9 Elevation 2.0 2.5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 2.0 Speed 3.0 4.5 6.0 6.5 7.0 7.5 8.0 7.5 7.0 6.5 5.3 3.5 Level 10 Elevation 2.0 2.5 3.5 3.5 3.0 2.5 2.5 2.5 3.0 3.5 2.5 2.0 Speed 3.3 4.9 6.5 7.0 7.5 8.0 8.5 8.5 7.5 7.0 5.6 3.8 I Y* S A (WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times) O U T mm PROGRAM: 5,000 STEPS (DT850 only) Walk a series of alternating INCLINE levels. Distance based goal with 4 coursed to choose from. 5,000 STEP PROGRAM SEGMENTS (all segments last 30 seconds) WARM-UP 1 2 3 4 5 6 7 8 9 10 11 12 COOL-DOWN SEGMENTS ARE REPEATED UNTIL SELECTED DISTANCE IS REACHED Flat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Rolling 0.0 0.0 0.5 0.5 1.0 0.5 1.0 0.5 2.0 3.0 2.0 2.0 4.0 2.0 3.0 0.5 0.5 0.5 0.0 0.0 Hills 0.5 0.5 1.0 1.0 1.5 1.0 3.0 2.5 4.0 5.0 4.0 6.0 4.0 5.0 4.0 2.5 1.0 1.0 0.5 0.5 Mountain 1.5 1.5 2.0 2.0 2.5 3.5 5.0 4.5 6.0 7.0 6.0 8.0 6.0 7.0 6.0 4.5 2.0 2.0 1.5 1.5 (WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times) NOTE: 5000 steps = 2.5 miles based on the average stride length. Actual step count may vary. PROG RAM: 10,000 STEPS (DT850 only) Walk a series of alternating INCLINE levels. Distance based goal with 4 coursed to choose from. 10,000 STEP PROGRAM SEGMENTS (all segments last 30 seconds) WARM-UP 1 2 3 4 5 6 7 8 9 10 11 12 COOL-DOWN SEGMENTS ARE REPEATED UNTIL SELECTED DISTANCE IS REACHED Flat 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 0.0 Rolling 0.0 0.0 0.5 0.5 1.0 0.5 1.0 0.5 2.0 3.0 2.0 2.0 4.0 2.0 3.0 0.5 0.5 0.5 0.0 0.0 Hills 0.5 0.5 1.0 1.0 1.5 1.0 3.0 2.5 4.0 5.0 4.0 6.0 4.0 5.0 4.0 2.5 1.0 1.0 0.5 0.5 Mountain 1.5 1.5 2.0 2.0 2.5 3.5 5.0 4.5 6.0 7.0 6.0 8.0 6.0 7.0 6.0 4.5 2.0 2.0 1.5 1.5 (WARM-UP and COOL-DOWN last 4:00 minutes each and are included in program times) NOTE: 10,000 steps = 5.0 miles based on the average stride ...

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