Specifications

31
4 / P5: FITNESS TEST PROGRAM
To take your heart rate:
• Keep moving on the treadmill.
• Place the first two fingers of your right hand on
your neck, just under your jaw and to the right
of your Adam’s apple.
• Press in slightly until you feel a pulse.
• Count the number of beats you feel for 15
seconds.
• Multiply the number of beats by 4 to get your
heart rate per minute.
Use the chart below to determine your target
heart rate:
Approx. Maximum 85% Heart Rate
Age Heart Rate (Should be less than)
20 200 170 beats per minute
30 190 162 beats per minute
40 180 153 beats per minute
50 170 145 beats per minute
60 160 136 beats per minute
70 150 128 beats per minute
you remain active on a daily basis. This is the ideal way to
schedule your weight loss program for maximum results.
The P5 Fitness Test Program is a 20-minute walking workout
designed to test your aerobic walking capacity. It is the guide by
which you determine which fitness “L” level is best suited to
your current performance capability and physical condition.
If you successfully complete the 20-minute test at a certain
fitness level (L1...L9), you are capable of training in the other
programs (P2, P3, and P4) at that same “L” level number.
In addition to providing the key to your current “L” level status,
the P5 program can be used at any time as an excellent
cardiovascular conditioning workout. P5 provides a relatively
long and gradual warm-up period of increasing speed and
incline and a 5 minute cool-down period at the end. The middle
portion of the program brings you to a fairly high percentage of
maximum heart rate at the peak workload point in the program
(minute 12 to minute 15).
Program Profile
The P5 Program consists of five 3-minute segments (15 minutes
total) and one 5-minute cool-down segment. At the end of each
3-minute segment, both the SPEED and the GRADE of the
treadmill increase.
When the fifth segment begins (12 minutes into the workout), you
are at the maximum workload point in the program. The final 5-
minute segment (beginning at minute 16) serves as a cool-down
period when the treadmill slows down and returns to 0% grade.
Choose a level that realistically reflects your fitness level and
begin your fitness test. Do NOT begin at L9 and work your way
down. If you have been relatively inactive for some time, start at
level L1 to L3.
Program Results
To pass your P5 Fitness Test successfully:
• You must complete the entire program without any major
pains or discomfort.
• You must feel that you could carry on a conversation with
someone standing nearby during the entire 20-minute program.
• You must feel that you could have continued the fifth interval
(the most difficult interval) even if it was increased from its 3-
minute time period to a 10-minute time period.
• Your heart rate* did not exceed 85% of its maximum
capability, immediately after the maximum workload interval
(fifth segment) or exactly 15 minutes into the program.
If you are unable to complete the P5 workout at your current “L”
level, drop back one “L” level and try again in a day or so. If you
*Your heart rate will be displayed on the 400T
control panel in beats per minute if you wear
a Polar
®
compatible transmitter chest strap.