Trimline t523 User Manual
Page 15
O
O
O
O
P
P
P
P
E
E
E
E
R
R
R
R
A
A
A
A
T
T
T
T
II
II
O
O
O
O
N
N
N
N
G
G
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G
U
U
U
U
II
II
D
D
D
D
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E
PROGRAMS 9-10 – HEART RATE PROGRAMS
(HEART RATE CHEST STRAP MUST BE WORN)
1. Press POWER.
2. Adjust weight using ARROW (+ or -) keys or
Numeric Keypad. Press ENTER.
3. Enter age using ARROW (+ or -) keys or
Numeric Keypad. Press ENTER.
4. Press PROGRAM key to choose program
9 or 10 (P9 – P10). Press ENTER.
5. A suggested target heart is displayed in the
TIME/PACE window. You may change the
target heart rate by using the ARROW
(+ or -) keys or Numeric Keypad.
6. Press START/STOP. Walking belt begins to
move at minimum speed. Time counts up.
7. Adjust the speed using the SPEED ARROW
(+ or -) keys.
8. You may adjust the target heart rate at any
time during the workout. Press the
INCLINE ARROWS (+ or -).
9. End your workout by following the “TO
STOP” section.
10. Program 9 (P9- Weight Loss HRC program)
adjusts the treadmill’s incline to help you
reach and maintain your heart rate. Program
10 (P10- Cardiovascular HRC program)
controls both incline and speed to keep you near your target heart rate. Please review the information below for
exact details on how P9 and P10 control your heart rate.
HEART RATE CONDITIONING USING THE HEART RATE PROGRAMS
Here’s a simple way to get into heart rate conditioning. What is your primary exercise goal?
WEIGHT LOSS PROGRAM - Use Program 9 (P9)
CARDIOVASCULAR PROGRAM – Use Program 10 (P10)
These programs calculate suggested target heart rate values and are designed to aid you in reaching your fitness goals.
However, before starting any exercise program, you should consult with your physician or health professional. He or
she can help establish the exercise frequency, intensity (target heart rate zone), and time appropriate for your particular
age and condition.
WEIGHT LOSS PROGRAM (P9)
This program is for those whose primary fitness goal is weight loss or fat reduction. The target heart rate is computed
as:
(220-age) x 65%
For example, the weight loss target heart rate for a 45-year old person is (220-45) x 65%. This equals a target heart rate of
114 beats per minute.
We recommend this program for a first time user. If the workout is too strenuous, lower the target heart rate by pressing
the INCLINE DOWN ARROW during the workout.
The weight loss program keeps you at your target heart rate by doing the following:
• There is an initial adjustment in incline when you begin the workout. The amount of adjustment is based on your
target heart rate value.
EXERCISE TARGET ZONE CHART
Age: 20
25
30
35
40
45
50
55
60
65+
200
180
160
140
120
100
80
Heart Rate - Beats per Minute
Warm Up/Cool Down
65% to 85%
55% to 65%
55% or less
Fat Burning Zone
Aerobic Zone
15