Aerobics Silver Select XP Owner's Manual download pdf (Page 19)

OPERATING INSTRUCTIONS

Initially, you may want to keep both hands on the side rails until you feel comfortable walking on your PaceMaster. Once you feel

comfortable, try removing your hands to let them swing naturally, as you would when walking outdoors. Always hold on to the side rail or

front handle bar with one hand when operating the buttons of the control panel.

THE FIRST STEP

Stand on the center of the treadmill belt. Attach the garment clip on the end of the magnetic safety key to your clothing at waist level.

Insert the safety key into the recess on the control panel keyboard.

METRIC UNITS

PaceMaster treadmills can be configured to operate in English (lbs, mph, and miles) or Metric units (kg, kph, and kilometers) of measure.

To determine the present configuration of your PaceMaster insert the magnetic key, if “USA” is displayed in the “RESULTS” window it is

configured in English, if “Eur” is displayed in the “RESULTS” window, it is configured in Metric. To change between English and Metric

insert the magnetic key, as soon as the current setting (USA or EUR) is displayed in the Results window, press and hold the SELECT

(PREVIEW) button until the setting changes. Press PAUSE (ENTER) to confirm the selection.

SETTING YOUR WEIGHT AND AGE

Your PaceMaster calculates caloric expenditure based on the formula developed by the American College of Sports Medicine. To ensure

accuracy, your weight is required. Your PaceMaster calculates heart rate information based on the age you enter prior to your workout.

To ensure safety and accuracy, your age is required. Once the magnetic key has been inserted, Press the Incline

buttons to

set your weight and the Speed

buttons to set your age, then press the button.

WARM UP AND COOL DOWN

By warming up prior to beginning the aerobic phase of your workout, you accomplish 2 goals; you stretch and warm up the muscles of the

back and extremities and create a slight acceleration of the heart rate so that the body can move gradually into the higher heart rate of the

aerobic phase. The aerobic phase should be followed by a minimum 5-minute cool down in which you keep moving at a slower pace. This

allows your heart rate to gradually decline and your body to gently adjust to the end of a workout instead of abruptly stopping. The cool

down phase also allows blood to be pumped from the lower extremities back to the central circulatory system. Simply put, the function of

warming up and cooling down is to ease you from a resting state into an active state and back to a resting state.

The treadmill’s computer, based on your main exercise starting and finishing speeds respectively, automatically calculates warm up and

cool down speeds.

When in the warm up mode, the TIME display window counts down from 5 minutes and the Warm Up indicator light will blink. When in the

Cool Down mode, the TIME display window counts down from 5 minutes and the Cool Down indicator light will blink.

To add warm up and/or cool down to a TIMED workout press the Warm Up / Cool Down button. The indicator light will blink, indicating that

the desired mode has been added to your workout. You will also notice that the workout time increases by 5 minutes for each addition.

To shorten the warm up mode, press the Warm Up / Cool Down button once. Warm up will be ended and you will advance into the main

exercise. To shorten the main exercise, press the Warm Up / Cool Down button and you will automatically begin the cool down phase. To

end the cool down, press STOP and your session will come to a close.

A cool down phase can be added to any workout (even if it wasn’t chosen prior to beginning the workout) by pressing the Warm Up / Cool

Down button.

Now you are ready to choose your workout mode. Whether it is Quick Start, Timed Workout (Manual), or one of the Variable Intensity

Programs, the following pages give you step-by-step instructions on how to use each workout.

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Aerobics Silver Select XP Owner's Manual Page 19