ProForm Performance 400 S Treadmill English Manual - Page 21

HOW TO USE AN ONBOARD WORKOUT 1. Insert the key into the console. the displays for a few seconds and the treadmill will automatically adjust to the new speed and/or incline setting. See HOW TO TURN ON THE POWER on page 19. 2. Select an onboard workout. To select an onboard workout, press the Calorie button, the Timed button, or the Distance button repeatedly until the desired workout appears in the display. When you select an onboard workout, the displays will show the maximum incline, the duration, the maximum speed, and the name of the workout. In addition, a prole of the speed settings of the workout will appear in the matrix. If you select a calorie workout, the approximate number of calories you will burn will appear in the name of the workout. 3. Start the workout. Press the Start button or the Speed increase button to start the workout. A moment after you press the button, the treadmill will automatically adjust to the rst speed and incline settings of the workout. Hold the handrails and begin walking. Note: If you select a distance workout, the exercise session will begin with a three-minute warm-up segment before the distance workout begins. Each workout is divided into segments. One speed setting and one incline setting are programmed for each segment. Note: The same speed setting and/ or incline setting may be programmed for consecutive segments. During the workout, the prole will show your Current Segment progress. The ashing segment of the prole represents the current segment of the work- out. The height of the ashing segment indicates the speed setting for the current segment. At the end of each segment, a series of tones will sound and the next segment of the prole will begin to ash. If a new speed and/or incline setting is programmed for the next segment, the new speed and/or incline setting will appear in The workout will continue in this way until the last segment of the prole ashes in the display and the last segment ends. The walking belt will then slow to a stop. Note: If you select a distance workout, the workout will end with a three-minute cool-down 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 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. 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. The time will begin to ash in the display. To resume the workout, press the Start button or the Speed increase 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. 4. Follow your progress with the displays. See step 5 on page 20. The Time/Pulse display will show the time remaining instead of the elapsed time. 5. Measure your heart rate if desired. See step 6 on page 20. 6. When you are nished exercising, remove the key from the console. See step 7 on page 20. 21