Star Trac FITNESS S-TR - Manual (Page 39)

STAR TRAC S SERIES TREADMILLS O WNER ’ S M ANUAL 39
Program I:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 60 to 65 15 3
3,4 60 to 65 15 3
5,6 60 to 65 15 3
Program II:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 65 to 70 20 3
3,4 65 to 70 20 3
5,6 65 to 70 20 3
Program III:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 70 to 75 20 4
3,4 70 to 75 25 4
5,6 70 to 75 25 4
Program IV:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 75 to 80 25 4
3,4 75 to 80 25 4
5,6 75 to 80 30 4
Program V:
Week Heart Rate (%) Duration (minutes) Workouts per Week
1,2 80 to 85 30 4
3,4 80 to 85 35 4
5,6 80 to 85 35 4
PROGRAM VARIATION ON THE S SERIES TREADMILL
Everyone can benefit from using treadmills because walking, jogging, and running provide results. The STAR TRAC S
SERIES TREADMILL gives you infinite workout possibilities. Here are some suggested programs for the deconditioned,
average and athletic users.
Deconditioned (beginning) Exercisers
This group, which includes the overweight, cardiac rehabilitated and the senior population, requires more personal attention
and one-on-one feedback for motivation rather than fancy programs built into the treadmill. Keeping everything simple is
key. Before starting to exercise, becoming acquainted with basic treadmill features, including emergency stop button helps to
make the exercise experience more fulfilling. The Q
UICK
S
TART
program is a great place to start. The user, at all times has
control of his/her workout, and all basic information feedback is provided. Other programs recommended for this group are
the H
EART
R
ATE
C
ONTROL
programs. These programs are great for learning how the heart rate responds to various levels of
intensity. However, knowing one’s target training range is necessary to operate these programs. Starting speed for this
group ranges from 2.0 to 3.0 mph. The incline shouldn’t exceed 5% elevation unless instructed differently by a fitness
professional. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until after 4 weeks.
Average Exercisers
This group is classified by those who live somewhat active lifestyles (exercising about twice a week) or fit into the age
category of 18-35. Confidence levels from this group are higher than the deconditioned group, therefore the willingness to try
new or more advanced programs is greater. While most tend to enter immediately into a quick start, encouraging use of
other programs may keep participation consistent and workouts more alive. The B
URN C ALORIES and I NCREASE E NDURANCE
programs offer great variations that make good use of incline, making a running or walking workout more interesting and
challenging.
Starting speed for this group ranges from about 3.0 to 3.5 mph. Typically, exercisers in this category will not use elevation,
however, it is strongly encouraged for varied intensity and variability. Exercisers in this category may not be comfortable
exceeding 10% incline. Progression of intensity and time is gradual (weekly) and frequency progress may not occur until
after 4 weeks.
Athletic Exercisers
Competitive and advance exercisers often look for varied programs for sports enhancement or maintenance. If competition is
an interest, the 5K L OOP and 10K L OOP programs offer the user a route to follow and a means to monitor progress. While