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CalorieNThis mode displays the approximate number of Calories you have burned. ScanNThis mode displays the speed, time, distance, laps, and calorie modes, for 5 seconds each, in a repeating cycle. BATTERY INSTALLATION Before the console can be operated, two OAAO batteries must be installed. If you have not installed batteries, see assembly step 7 on page 8. If there is a thin sheet of clear plastic on the face of the console, remove it. 1. To turn on the power, press the on/reset button or simply begin exercising. When the power is turned on, one LED indicator will light in the LED track, and the entire display will appear for two seconds. The console will then be ready for operation. 2. Select one of the five modes: Scan modeN When the power is turned on, the scan mode will automatically be selected. One mode indicator Mode Indicators will show that the scan mode is selected, and a flashing mode indicator will show which mode is currently displayed. Note: If a different mode is selected, you can select the scan mode again by repeatedly pressing the mode button. Speed, time, distance, laps, or calorie modeN To select one of these modes for continuous display, press the mode button repeatedly. The mode indicators will show which mode is selected. (Make sure that the scan mode is not selected.) 3. The LED track represents a distance of 1/4 mile. As you exercise, the indicators around the track will light one at a time until you have completed 1/4 mile. A new lap will then begin. 4. To reset the display, press the on/reset button. 5. To turn off the power, simply wait for about four minutes. Note: The console has an Oauto-offO feature. If the pedals are not moved and the console buttons are not pressed for four minutes, the power will turn off automatically in order to conserve the batteries. 10 MAINTENANCE Inspect and tighten all parts of the PROFORM. 485E regularly. Replace any worn parts immediately. The 485E can be wiped clean with a soft cloth and mild detergent. Do not use abrasives or solvents. To prevent damage to the console, keep liquids away from the console. Use only a sealable water bottle in the console. CONSOLE TROUBLE-SHOOTING If the console does not function properly, the batteries should be replaced. To replace the batteries, refer to assembly step 7 on page 8. STORAGE When storing the 485E, remove the batteries from the console. Keep the 485E in a clean, dry location, away from moisture and dust. 11 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise. uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the smallest number in your training zone as you exercise. For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise. Aerobic Exercise If your goal is to strengthen your cardiovascular system, your exercise must be Oaerobic.O Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the largest number in your training zone. To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your Otraining zone.O The smallest number is the recommended heart rate for fat burning; the middle number is the heart rate for maximum fat burning; the largest number is the heart rate for aerobic exercise. Burning Fat To burn fat effectively, you must exercise at a relatively low intensity level for a sustained period of time. During the first few minutes of exercise, your body HOW TO MEASURE YOUR HEART RATE To measure your heart rate, first exercise for at least four minutes. Then, stop exercising and place two fingers on your wrist as shown. Take a six-second heartbeat count, and multiply the result by 10 to find your heart rate. For example, if your six-second h...

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