Star Trac E SERIES STEPPER E-ST - Manual (Page 23)

STAR TRAC E-ST STEPPER O WNER ’ S M ANUAL 23
■ Use the keys to enter a difficulty L EVEL (from 1 to 20) or press the or key, as necessary, to increase or
decrease the difficulty L EVEL in 1 unit increments.
■ When the desired difficulty L EVEL has been entered, press the key to confirm the difficulty L EVEL .
5. If desired, you can use the personal fan during your workout (see "Using the Personal Fan" for details).
6. You can adjust the difficulty L EVEL during the program, using either of the following methods:
■ Use the keys to enter a difficulty L EVEL (from 1 to 20). When the desired level has been entered, press the
key to confirm the difficulty L EVEL .
■ Press the or key, as necessary, to increase or decrease the difficulty L EVEL in 1 unit increments.
7. You can scroll through workout data during the program ( see "Viewing Workout Data During a Program" for details).
8. If you wish to pause the program, stop stepping. The Stepper will enter a pause mode and display your workout results for one
entire cycle.
9. When you have reached your workout goal, the Stepper enters the Cooldown cycle (see "Cooldown Cycle" for details). If you
wish to exit the program before you have reached your workout goal, stop stepping and allow the Pause timer to expire. If you
wish to skip the Cooldown cycle, press the key to view your workout summary.
HEART RATE CONTROL PROGRAMS
T RAINING T OOLS offers both an Interval Heart Rate Control program and a Constant Heart Rate Control program, as well as a Fitness
Test.
NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the Stepper will automatically use the data from the
heart rate strap. Contact heart rate grips may not give an accurate heart rate.
To operate the I NTERVAL H EART R ATE Control program:
This heart rate feature is designed to gradually elevate your
heart rate to the upper end of your selected training range,
then gradually decrease your heart rate to the lower end of
your selected training range by dynamically controlling the
difficulty level. During the workout, this cycle will repeat sev-
eral times until the time goal is complete, creating an inter-
val training effect that is customized to the user’s desired
heart rate training range.
During program setup, there must be at least an 20 BPM dif-
ference between the lower heart rate limit and upper heart
rate limit to ensure an interval workout.
By including interval exercise in your regular aerobic pro-
gram, greater effects are noticed. Your heart and muscles
will adapt to the increases in demand by utilizing stored
calories for energy more effectively. Interval Heart Rate
Control may potentially result in more calories expended. It
will strengthen the heart, provide stress relief and variety to
a workout. This program is more effective in training the
body to remove excess lactic acid from the muscles.
1. Mount the Stepper, begin stepping, and press the key.
2. You are prompted to select the desired HR T RAINING program. Press the key to select Interval Heart Rate Control.
3. You are prompted to enter your weight. The Stepper displays a default weight as set in Manager/Maintenance Mode. You may
enter any weight from 1 to 350 pounds (1 to 158 kg).
■ Use the keys to enter your current weight; or press the or key, as necessary, to increase or decrease the
displayed weight in 1 pound (or 1 kg) increments.
■ When your correct weight has been entered, press the key to accept the displayed value.
4. You are prompted to enter a time goal. The Stepper displays a default time of 20 minutes, or equal to the time parameter set
in Manager/Maintenance Mode if less than 20 minutes. You may enter any time from 1 to 99 minutes.
Target Heart Rate Table
To calculate your training zone, use the following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_____________________x 0.75 =
___________________________
Your Theoretical Max
Training Range Upper Limit
Heart Rate Training Range Lower Level
_____________________x 0.60 =
___________________________
Your Theoretical Max
Training Range Lower Limit
NOTE: Calculating your theoretical maximum heart rate using
age is an approximation. For more information, please contact a
fitness professional or doctor.