Owner's Manual

20
HOW TO USE A FITNESS TEST WORKOUT
The fitness test workouts measure your relative fitness
l
evel. For the most accurate results, use a fitness test
workout when you are not feeling tired, when you have
n
ot eaten for at least two hours, and when you have
not exercised for at least 24 hours.
The treadmill features three fitness workouts. The
Ebbeling Fitness Test measures VO
2 max, or aerobic
capacity, and lasts 9 minutes. The Gerkin Fitness Test
also measures VO2 max. The Gerkin Fitness Test be-
gins with a three-minute warm-up period and ends
after either 14 minutes or when you reach a certain
heart rate. The FreeMotion Fitness Test measures
your fitness level on a scale of 1 to 10. The FreeMotion
Fitness Test ends after either 28 minutes or when you
reach a certain heart rate.
1. Put on the chest pulse sensor.
To use a fitness test, you must wear the chest
pulse sensor or use the handgrip pulse sensor.
Note: For best results, you should wear the chest
pulse sensor.
2. Insert the key into the console.
See step 1 on page 15.
3. Select a fitness test workout.
To select a fitness test workout, press the Fitness
Test button repeatedly until the name of the de-
sired fitness test appears in the display.
Press the Enter button to select the desired work-
out. Select your age and then your weight using
the Increase and Decrease buttons next to the
Enter button. Press the Enter button after each
selection. Note: To use the Ebbeling Fitness Test,
you must also enter your gender.
4. Start the walking belt.
Press the Start/Stop button to start the workout. A
moment after you press the button, the treadmill will
automatically adjust to the first speed and incline
settings of the fitness test. Begin walking on the
treadmill. Note: For the most accurate results, do
n
ot hold the handrails during a fitness test workout.
D
uring the workout, the speed and incline of the
treadmill will periodically change. The speed set-
ting or the incline setting will appear in the display
to alert you before each change. IMPORTANT:
The Speed and Incline buttons will not function
during a fitness test workout.
Note: If you press the Start/Stop button during the
fitness test, the fitness test will end.
When the workout ends, the walking belt will slow
to a stop and your fitness level or VO
2 max will ap-
pear in the display.
If your pulse is not detected during the workout, the
words CHECK HEART RATE MONITOR will ap-
pear in the display and the speed of the treadmill
may automatically decrease. If your pulse is still
not detected, the fitness test will be aborted.
5. Select a display mode and monitor your
progress with the display.
See step 4 on page 18. Note: The fitness tests will
display your fitness level instead of your exercise
intensity in METs. The console may display a W
when you are warming up or a C when you are
cooling down.
6. Turn on the fan if desired.
See step 7 on page 17.
7. When you are finished exercising, remove the
key from the console.
See step 8 on page 17.