Star Trac FITNESS S-TR - Manual (Page 31)

STAR TRAC S SERIES TREADMILLS O WNER ’ S M ANUAL 31
• When your correct age has been entered, press the key to accept the displayed value.
6. You are prompted to enter a target heart rate. The treadmill displays a default target heart rate that is based on
70% of your theoretical maximum heart rate (220 BPM - age). You may enter any value from 70 to 200 BPM.
• Use the keys to enter your target heart rate, or press the or
key, as desired, to increase
or decrease the target heart rate in 1 BPM increments.
• When the desired target heart rate has been entered, press the key to accept the displayed value.
7. You are prompted to enter a maximum speed. You can specify a desired speed from 0.5 to 12.5 mph (0.8 to 20.0 kph).
• Use the keys to enter the desired maximum speed; or press the or
key, as necessary, to
increase or decrease the maximum speed in 0.1 unit increments.
• When the desired maximum speed has been entered, press the key to accept the displayed value.
8. You are prompted with a 3-second countdown, then the treadmill begins the program.
9. If desired, you can use the personal fans during your workout (see “Using the Personal Fans” for details).
10. You can pause the program during your workout by pressing the S
TOP
key once. The program will pause for a preset
period of time (30, 45, 60, 90 or 120 seconds, as set in Manager/Maintenance mode). Press the S TART key BEFORE
the pause timer expires to resume your program. The treadmill returns to its minimum speed when you exit the
pause mode.
11. When you have reached your workout goal, the treadmill enters the Cooldown cycle (see “Cooldown Cycle” for
details). If you wish to exit the program before you have reached your workout goal, press the S
TOP
key twice. The
treadmill will slow to a stop. (Press the S TOP key once during a Pause to exit the program.).
To operate the D YNAMIC H EART R ATE C ONTROL
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 varying
treadmill speed and incline. During the workout, this
cycle will repeat several times until the time goal is
complete, creating an interval training effect that is
customized to the user’s desired heart rate training range.
During program setup, there must be at least an 18 BPM
difference between the lower heart rate limit and upper
heart rate limit to ensure an interval workout.
By including interval exercise in your regular aerobic program, greater effects are noticed. Your heart and muscles will
adapt to the increases in demand by utilizing stored calories for energy more effectively. Dynamic 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. Stand on the running belt and press the key.
• If necessary, enter the Lockout ID to enable the bike for operation (see “Lockout ID Processing” for details).
2. You are prompted to select the desired A
DVANCED
W
ORKOUTS
program. Press the key to select the H
EART
R
ATE
T RAINING programs, then press the key when prompted to select D YNAMIC H EART R ATE C ONTROL .
3. You are prompted to enter your weight. The treadmill displays a default weight of 155 pounds (70 kg). You may
enter any weight from 0 to 500 pounds (0 to 226 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 treadmill displays a default time of 99 minutes. You may enter any time
from 1 to 99 minutes.
• Use the keys to enter your desired time goal; or press the or key, as necessary, to
increase or decrease the displayed value in 1 minute increments.
• When your desired goal has been entered, press the key to accept the displayed value.
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.