Bedienungsanleitung DKN EnduRUN (Seite 12 von 20) (Englisch)

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Pre-Set Programs

There are 18 pre-set programs and each has 20 sections. The overall time of the workout is

divided equally among each section (e.g. if the workout time is set to 20 minutes, then each

section is 1 minute).

To select a pre-set program, repeatedly press PROG. button until the desired workout appears

in the display. In the pre-set programs, the only adjustable parameter is time. After choosing

the workout, set time using the SPEED +/- buttons and press START to perform it.

See table below and carefully read workout descriptions to create a training plan that focuses

on reaching your individual goals.

Treadmill Workout Descriptions

1.Fat Attack / Weight Loss workout

All exercises will help you manage your weight, but this workout

is about keeping the intensity moderate and manageable and it is

designed to be used when you’ve got 30 minutes or more to work out.

Made to let you train in the fat-burning zone, it’s a great complement to

mass and muscle work.

2. Inverse Speed Pyramid / Cardio Pyramid

This program takes interval training to the next level by varying the

demands of the intervals. Designed to raise your cardio threshold

it’s not for the faint hearted and will be a high calorie consumer both

during the exercise and (owing to an elevated heart rate afterwards) for

some time after. Give it at least 12 minutes to begin with then build to a

longer running time.

3. Three Peaks Challenge/ Thrills and Hills

Take yourself on a virtual tour of the great outdoors with this hill-packed

program. The variety of speeds and inclines will recruit a wide range

of muscles, vary the challenge on your cardio system and add thrill to

your training. Great for all-round endurance and calorie consumption.

4. Fartlek Run / Fartlek Fun

Enjoy the principles of Fartlek training with random changes in speed,

incline and time. Designed to work the cardio and chemical energy

systems in your body, this workout particularly benets sporty types

who play racket and ball games that require the body to react in a

variety of ways.

5. Hill and Back

This one’s about pace rather than race keeping the speed pretty steady

while the incline will elevate your heart rate and effort as you make it up

the hill.

6. Interval Training

Great for cardio training and muscle maximization if you’re short on

time this program will challenge your body and build its resilience

when you can indulge longer runs and programs. The intense sections

are fast so if you’re new to running you may need to build up to the

challenge. Try this one for 10 to 20 minutes according to your tness.

7. Cross Country / Endurance Workout

Designed for runs of 25 minutes upwards this program is all about

maintaining a steady pace which will elevate the heart and keep it at a

moderately high BPM. This style of exercise builds endurance, makes

the body more efcient during exercise and is a great fat burner too.

8. Fitness Test

Use this program regularly to see how t you’re getting. Some of the

speeds are fast so if you’re new to the treadmill, even a ten-minute test

might be tough. But once ten minutes get easy, reward yourself with a

15-minute test.

9. Power Walk

Even if you’re t and fast, a lower impact power walk is still a great

workout. Power walking while pumping your arms front to back raises

the intensity and is actually quite different from running because you

engage the arms and core in a way running doesn’t. For the most

benets aim to devote 30 minutes or more to this workout.

10. Glute Workout / Back and Butt Blaster

The ultimate combo of cardio and toning - don’t be deceived by the

slow speed of this program. The inclines will up the heart rate and

exercise the back of the legs way more than the average run. Use this

program to work your hamstrings, glutes and lower back.

11. Calorie Burn

Designed to elevate the heart rate and keep it high, this will get your

heart pumping and consume loads of calories as you do so. The longer

you go, the bigger the burn.

12. Everest

Low in impact but high in intensity, this programme will make you feel

on top of the world!

13. Pyramid

The point of this program is to take you through a build-up to intensity

and a return journey that brings you back down to earth along the same

path. Stay with it, if you can make it to the halfway point, you can make

it all the way.

14. Speed Drill

A fantastic training tool whatever your sport. With stints of sprints,

as well as consuming calories, you’ll be improving agility and speed

which will improve your tness overall and enable you to perform better

particularly in racket and ball sport

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