NordicTrack Summit 4500 English Manual - Page 16

HOW TO USE THE FITNESS TEST PROGRAM The fitness test program is designed to measure your relative fitness level. For the best results, the fitness test program should be used at a time when your energy level is high; the fitness test program should not be used if you have already exercised during the day. Note: You must wear the optional chest pulse sensor to use the fitness test program (see page 24). Follow the steps below to use the fitness test program. 1 Put on the chest pulse sensor. Refer to the instructions included with the chest pulse sensor to put on the chest pulse sensor. 2 Insert the key fully into the console. See GETTING STARTED on page 10. 3 Select the fitness test program. When the key is inserted, the manual mode will automatically be selected. To select the fitness test program, first press the Select Workout Goal button repeatedly until the words "HEART RATE" appear in the main display. Next, press the Select Course button repeatedly until the words "FITNESS TEST" appear. When the fitness test program is selected, the program display will show the first thirteen speed settings for the program. 4 Enter your age. Three seconds after the fitness test program is selected, the words "ENTER AGE" and the current age setting will appear in the main display. You must enter your age to use the fitness test program. If you have already entered your age, go to step 5. If you have not entered your age, press the Enter Age buttons to enter your age. The buttons can be held down to enter your age quickly. Your age will then be saved in memory. 5 Press the Start Program button or the Speed + button to start the program. When the button is pressed, the main display will show an "L 1" (level 1), indicating that the first four-minute level of the fitness test program has begun. The incline of the treadmill will automatically adjust to 3% and the walking belt will begin to move at 1.5 mph. Hold the handrails and begin walking. The fitness test program is divided into seven, four-minute levels. Each level consists of four, one-minute segments. One speed setting and one incline setting are programmed for each segment. The Current Segment speed setting for the first segment will be shown in the flashing Current Segment column of the program display. (The incline settings are not shown in the program display.) The speed settings for the next thirteen segments will be shown in the thirteen columns to the right. When only three seconds remain in the first oneminute segment of the program, both the Current Segment column and the column to the right will flash, a tone will sound, and all speed settings will move one column to the left. The speed setting for the second segment will then be shown in the flashing Current Segment column. When the first four-minute level of the program is completed, both the Current Segment column and the column to the right will flash, a series of tones will sound, and all speed settings will move one column to the left. The main display will then show an "L 2," indicating that the second four-minute level has begun. The incline will then adjust to 4% and the speed will increase to 2.5 mph. 16