NordicTrack Incline Trainer X3 Treadmill User Manual - Page 16

HOW TO USE A 1 STEP CALORIE WORKOUT 1. Insert the key into the console. See step 1 on page 14. 2. Select a 1 step calorie workout. To select a 1 step calorie workout, press one of the 1 Step Calorie Workouts buttons until the name of the desired workout appears in the display and the light at the bottom of the desired trail lights up. When a workout is selected, the display will show a trail on the side of a mountain. To stop the workout at any time, press the Stop button. To restart the workout, press the Start button. The walking belt will begin to move at 1 mph. When the next segment of the workout begins, the incline trainer will automatically adjust to the speed and incline settings for the next segment. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on your weight. In addition, if you manually change the speed or incline of the incline trainer during the workout, the number of calories you burn will be affected. Each workout is divided into segments. One speed setting and one incline setting are programmed for each segment. Note: The same speed setting or incline setting may be programmed for consecutive segments. 3. Start the walking belt. Press the Start button to start the workout. A moment after you press the button, the incline trainer will begin to move. Hold the handrails and begin walking. At the end of the first segment of the workout, a series of tones will sound. If a different speed and/or incline setting is programmed for the second segment, the speed setting and/or incline setting will appear in the display for a moment to alert you and the incline trainer will automatically adjust to the speed and incline settings for the next segment. 4. Monitor your progress with the display. See step 5 on page 15. When a 1 step calorie workout is selected, the console offers four display modes. Press the Display Mode button repeatedly to select the desired display mode. The display will show an animation of the trail you are walking or running. The circle above the trail will show your progress. Press the Display Zoom increase and decrease buttons to zoom in or zoom out. In the display that shows an animation of a runner, the incline profile represents the incline level of the trail and the right side of the display will show the number of vertical feet you have climbed. To adjust the contrast of the display, see THE INFORMATION MODE on page 19. 5. Measure your heart rate if desired. The workout will continue in this way until you reach the end of the trail on the display. The walking belt will then slow to a stop. See step 6 on page 15. 6. Turn on the fan if desired. If the speed or incline setting is too high or too low at any time during the workout, you can override the setting by pressing the Speed or Incline buttons; however, when the next segment begins, the incline trainer will automatically adjust to the speed and incline settings for the next segment. See step 7 on page 15. 7. When you are finished exercising, remove the key from the console. See step 8 on page 15. 16