ProForm 520 Zn Treadmill English Manual - Page 17

HOW TO USE A WEIGHT-LOSS WORKOUT 1. Insert the key into the console. programmed for each segment. Note: The same speed setting and/or incline setting may be programmed for consecutive segments. See HOW TO TURN ON THE POWER on page 15. 2. Select a time for the workout. To select a weight-loss workout, first press one of the Set Time buttons. The duration of the workout will appear in the display. 3. Select the amount of calories you want to burn. Next, press one of the Set Cals. buttons. Note: The console will create a custom workout based on the duration of the workout and the amount of calories you want to burn. You might not be able to select a high amount of calories with a short duration for the workout.  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 various factors such as your weight. In addition, if you manually change the speed or incline of the treadmill during the workout, the number of calories you burn will be affected. 4. Select a user weight.  Press the Set Wt. increase and decrease buttons to enter your weight. This will allow the console to calculate the amount of calories you will burn more accurately. The console will adjust the workout's intensity level according to the weight entered. 5. Start the walking belt. Press the Go button to create the workout. Then, press the Go button next to the Stop button or the Speed increase button to start the workout. A moment after you press the button, the treadmill will automatically adjust to the first speed and incline settings of the workout. Hold the handrails and begin walking.  Each workout is divided into one-minute segments. One speed setting and one incline setting are At the end of each segment, a series of tones will sound. If a different speed or incline setting is programmed for the next segment, the speed or incline setting will flash in the display to alert you. The treadmill will then automatically adjust to the speed and incline settings for the next segment. The workout will continue in this way until the last segment of the profile flashes in the display and the last segment ends. The walking belt will then slow to a stop. If the speed or incline setting is too high or too low at any time during the workout, you can manually override the setting by pressing the Speed or Incline buttons; however, when the next segment of the workout begins, the treadmill will automatically adjust to the speed and incline settings for the next segment. To stop the workout at any time, press the Stop button. To restart the workout, press the Go button. The walking belt will begin to move at 1 mph. When the next segment of the workout begins, the treadmill will automatically adjust to the speed and incline settings for the next segment. 6. Follow your progress with the displays. See step 5 on page 15. 7. Measure your heart rate if desired. See step 6 on page 16. 8. Turn on the fan if desired.  See step 7 on page 16. 9. When you are finished exercising, remove the key from the console. See step 8 on page 16. 17