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Press ENTER. 3. Select Program P2, P3, P4, P5 or P6 using the PROGRAM or ARROW keys or numeric keypad. Press ENTER. 4. Adjust workout time (5-99 minutes) using ARROW keys or numeric keypad. Press ENTER. 5. “PRESS START” will scroll across display prompting the user to begin workout. 6. Press START/PAUSE. The time will begin to count down and the walking belt will begin at minimum speed. 7. Adjust speed using the SPEED arrows. 8. These programs change the elevation automatically. 9. Each program is divided into 21 segments. The display will beep before each incline change. 10. At the end of the workout, the unit will enter the COOL DOWN MODE. Press POWER to turn off the treadmill or allow the treadmill to shut off automatically after 5 minutes. NOTE: You can temporarily override the incline of any segment by using the INCLINE ARROW keys. The override will last until the next segment change. Programs 7-12 for 5 Series Treadmill P7 - Fitness Test Speed & P8 - Fitness Test Grade There are two separate Fitness Tests: one is a Speed Controlled workload, the other is an Elevation (Grade) Controlled workload. These tests will gently increase the workload by changing either speed or elevation until your heart rate is within a given range. “Fitness” is determined by comparing the workload to the user’s heart rate. Higher workloads and lower heart rates give higher “fitness” scores. 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Select P7 - Fitness Test Speed or P8 - Fitness Test Grade using ARROW keys or numeric keypad. Press ENTER.. 4. Select “1” Male or “2” Female. Press ENTER. 5. “ENTER AGE” will scroll across display and “34” will flash in TIME display. 6. Use the Up/Down ARROW keys or numeric keypad to set the users age (10-99) Press ENTER. How to Operate Your Bowflex® Treadmill 13 7. “ENTER HEART RATE TEST ZONE” will scroll across display and suggested heart rate (calculated from entered age) will flash in TIME display. 8. The Up/Down ARROW keys or numeric keypad may be used to select another target heart rate (70-200) if you desire. Press ENTER. 9. “PRESS START” will scroll across display prompting the user to begin workout. 10. Press START/PAUSE to start workout. 11. At the end of the workout the estimated maximal aerobic capacity will be displayed. The results are compared to normative values of the same age and gender1 (see below), and given a fitness rating of “Low”, “Fair”, “Average”, “Good”, or “High.” Fitness Rating Norms (VO2max) AGE 20 – 29 30 – 39 40 – 49 50 – 59 60 + Men High 51.4 + 50.4 + 48.2 + 45.3 + 42.5 + Good 51.3 – 46.8 50.3 – 44.6 48.1 – 41.8 45.2 – 38.5 42.4 – 35.3 Average 46.7 – 42.5 44.5 – 41.0 41.7 – 38.1 38.4 – 35.2 35.2 – 31.8 Fair 42.4 – 39.5 40.9 – 37.4 38.0 – 35.1 35.1 – 32.3 31.7 – 28.7 Low 39.4 or less 37.3 or less 35.0 or less 32.2 or less 28.6 or less Women High 44.2 + 41.0 + 39.5 + 35.2 + 35.2 + Good 44.1 – 38.1 40.9 – 36.7 39.4 – 33.8 35.1 – 30.9 35.1 – 29.4 Average 38.0 – 35.2 36.6 – 33.8 33.7 – 30.9 30.8 – 28.2 29.3 – 25.8 Fair 35.1 – 32.3 33.7 – 30.5 30.8 – 28.3 28.1 – 25.5 25.7 – 23.8 Low 32.2 or less 30.4 or less 28.2 or less 25.4 or less 23.7 or less 1 The American College of Sports Medicine, Guidelines for Exercise Testing and Prescription, 6th Edition, Lippincott WIlliams & WIlkins, Philidelphia, PA, 2000, p. 77. 14 How to Operate Your Bowflex® Treadmill P9 - Calorie Goal Program 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P9 for the Calorie Goal Program. Press ENTER. 4. “ENTER CALORIE GOAL” will scroll across display and “100” (or last entered value) will flash in TIME display. 5. Use the Up/Down ARROW keys or numeric keypad to set the desired calorie goal (50-9999). Press ENTER. 6. “PRESS START” will scroll across display, prompting the user to begin workout. 7. Press START/PAUSE to start workout; adjust SPEED and INCLINE to your personal preference. 8. Calorie Goal is displayed in SPEED display (when Calories LED is illuminated) and will count down to zero as the workout ends. 9. The treadmill will then enter the Cool Down Mode. NOTE: Speed and incline are user controlled throughout this program. P10 - Distance Goal Program 1. Press POWER; “ENTER WEIGHT” will scroll across display. 2. Adjust weight using ARROW keys or numeric keypad (50- 300lbs). Press ENTER. 3. Use the Up/Down ARROW keys or numeric keypad to select P10 for the Distance Goal Program. Press ENTER. 4. ENTER DISTANCE GOAL will scroll across display and “1.00” (or last entered value) will flash in TIME display. 5. Use the Up/Down ARROW keys or numeric keypad to set the desired distance goal (0.25 – 25.00. Press ENTER. 6. “PRESS START” will scroll across display prompting the user to begin workout. 7. Press START/PAUSE to start workout. How to Operate Your Bowfle...

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