Bedienungsanleitung Xterra TR600 TREADMILL (Seite 10 von 15) (Englisch)

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TR600 Treadmill

1. Select User 1 or User 2 via the Program key then press Enter. Note that the dot matrix

will show a single row of dots at the bottom of the display (Unless there is a previously

stored program).

2. If Enter was pressed, the Display will now be blinking a value, indicating your Age (default

is 35). Entering your correct age affects the Heart Rate Bar Graph Display and the Heart

Rate programs. Use the 5/6 keys to adjust, then press Enter. (Note: You may press

Start at any time during the programming to start the program.)

3. The Display will now be blinking a value, indicating your Body Weight (default is 150 lbs.).

Entering the correct body weight will affect the calorie count. Use the 5/6 keys to adjust,

then press Enter.

4. The Display will be blinking a value, indicating Time (the default value is 30 minutes). You

may use any of the 5/6 keys to adjust the time. After adjusting, or to accept the default,

press Enter. (Note: You may press Start at any time during the programming to start

the program).

5. The Display will now be blinking the preset top speed of the selected program (0.5 mph

or 0.8 kph). Use the Speed 5/6 keys to adjust, then press Enter. Each program has

various speed changes throughout; this allows you to limit the highest speed the program

can reach.

6. The Display will be blinking the preset top incline of the selected program (0%). Use the

Incline 5/6 keys to adjust, then press Enter.

You are now done programming data and may press Start to begin your workout or Enter to

go back one level to change data entered in the programming phase.

User Programs

The old motto, “no pain, no gain”, is a myth that has been overpowered by the benets of

exercising comfortably. A great deal of this success has been promoted by the use of heart rate

monitors. With the proper use of a heart rate monitor, many people nd that their usual choice of

exercise intensity was either too high or too low and exercise is much more enjoyable by

maintaining their heart rate in the desired benet range.

To determine the benet range in which you wish to train, you must rst determine your predicted

Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your

age. This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To de-

termine the effective heart rate range for specic goals you simply calculate a percentage of your

MHR. Your heart rate training zone is 50% to 90% of your maximum heart rate. Training at 60% of

your maximum heart rate is recommended for burning fat, while training at 80% of your maximum

heart rate is recommended for strengthening your cardiovascular system.

For someone who is 40 years old their

predicted target heart rate zone is calculated:

220 – 40 = 180 (maximum heart rate)

180 x .6 = 108 beats per minute

(60% of maximum)

180 X .8 = 144 beats per minute

(80% of maximum)

So for a 40 year old the training zone would be

108 to 144 beats per minute.

After calculating your MHR you can decide upon

which goal you would like to pursue.

The two most popular reasons for exercise are

cardiovascular tness (training for the heart and lungs) and weight control. The black columns on

the chart above represent the MHR for a person whose age is listed at the bottom of each column.

The training heart rate, for either cardiovascular tness or weight loss, is represented by two lines

that cut diagonally through the chart. A denition of the lines’ goal is in the bottom left-hand cor-

ner of the chart. Whether your goal is weight loss or cardiovascular tness, it can be achieved by

training between 60% and 80% of your MHR. Consult your physician before participating in any

exercise program.

Heart Rate

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