ProForm Pro 4500 Treadmill English Manual - Page 22

HOW TO USE AN ONBOARD WORKOUT 1. Insert the key into the console. See HOW TO TURN ON THE POWER on page 18. 2. Select an onboard workout. To select an onboard workout, press the Calorie button, the Intensity button, the Speed button, or the Incline button on the console. Note: You can also touch the runner button on the screen to select the Workouts menu. Then, select the desired workout. The screen will show the name, duration, and distance of the workout. The screen will also show the approximate number of calories you will burn during the workout and a profile of the incline settings of the workout. 3. Start the workout. Touch the Start Workout button to start the workout. A moment after you touch the button, the walking belt will begin to move. Hold the handrails and begin walking. screen. After you view the workout summary, touch the Finish button to return to the main menu. You may also be able to either save or publish your results using one of the options on the screen. 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 treadmill will automatically adjust to the speed and incline settings for the next segment. To pause the workout, touch either the back button or the home button in the lower-left corner of the screen, or press the Stop button on the console. To continue the workout, touch the Resume button or press the Start button on the console. To end the workout, touch the End Workout button. 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 metabolic rate. 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. Each workout is divided into several 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. 4. Monitor your progress. See step 5 on page 20. The screen can also show a profile of the speed and incline settings of the workout. During the workout, the profile will show your progress. To view the profile, flick or slide the screen. The vertical colored line will indicate the current segment of the workout. The bottom profile represents the incline setting of the current segment. The top profile represents the speed setting of the current segment. 5. Measure your heart rate if desired. See step 6 on page 21. 6. Turn on the fan if desired. See step 7 on page 21. At the end of the first segment of the workout, the treadmill will automatically adjust to the speed and/ or incline settings for the next segment. The workout will continue in this way until the last segment ends. The walking belt will then slow to a stop and a workout summary will appear on the 7. When you are finished exercising, remove the key from the console. See step 8 on page 21. 22