ProForm 415 S Treadmill English Manual - Page 15

HOW TO USE A STEP PROGRAM 1 Insert the key into the console. See HOW TO TURN ON THE POWER on page 12. 2 Select a step program. To select a step program, press the 10,000 Steps Program button or the Goal increase button; if you press the 10,000 Steps Program button, a goal of 10,000 steps will appear in the upper display. Note: If the walking belt is moving when the 10,000 Steps Program button is pressed, the walking belt will slow to a stop. Depending on your fitness level, you may desire to walk fewer than or more than 10,000 steps. To change the goal, press the Goal increase and decrease buttons. Each time a button is pressed, the goal will change by 500 steps. Note: The goal can be changed either before or after the program is started. Note: To find an appropriate starting goal, walk on the treadmill with the manual mode selected (see page 13), and note the number of steps that you walk during your workout. Then, round that number up to the nearest 500 steps. This can be a starting goal. As your fitness level improves, you can increase the goal by 500 steps every few weeks. IMPORTANT: Always exercise at an intensity level and for a length of time that is comfortable for you. 3 Press the Start button or the Speed increase button to start the program. A moment after the button is pressed, the walking belt will begin to move at 2 mph. Hold the handrails and begin walking. As you exercise, adjust the speed and incline of the treadmill as desired by pressing the Speed and Incline buttons. During the program, the upper display will show the number of steps still to be taken (unless you have changed the display by pressing the Display button). When only ten steps remain, the upper left of the display will flash and a tone will sound repeatedly until you reach the goal. The walking belt will then slow to a stop. To stop the program temporarily, press the Stop button. The time will begin to flash in the display. To restart the program, press the Start button or the Speed increase button. The walking belt will begin to move at 2 mph. To end the program, press the Stop button, remove the key, and then reinsert the key. 4 Follow your progress with the display. See step 6 on pages 13 and 14. 5 Measure your heart rate if desired. See step 7 on page 14. 6 Turn on the fan if desired. See step 8 on page 14. 7 When the program is completed, remove the key from the console. See step 9 on page 14. 15