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A variety of exercise options are available on the M9.31. Descriptions of the courses
printed on the display console label are described in this section. The information
includes:
• brief course features descriptions
• using the SmartRate
®
and heart rate features
When using the treadmill, follow these general guidelines:
• At the beginning of a workout, take several minutes to bring your heart rate into
your target zone shown in Diagram 20.
• After your workout, walk slowly for several minutes to cool down your body and
lower your heart rate. If possible, use the cool-down feature on your treadmill.
• Before and after a workout, gently stretch your lower body and back to help
prevent stiffness or soreness.
Course Features and Course Descriptions
• Work out indefinitely in any course (except Weight Loss). At the TIME prompt,
select NOLIM. The automatic five minute cool-down period is not appended to
these types of courses.
• Place a time limit on any course during the setup prompts. At the TIME prompt,
select the time duration of your workout. When you complete this type of course,
the automatic five minute cool-down period begins.
• Determine the speed and incline as you move through course. The speed and
incline changes are saved for future use.
• Select
preprogrammed
courses which provide preset inclines. In Weight Loss* and
Heart Rate* and Random courses, the incline automatically changes as you
progress through the course profile. You have complete control over the running
belt speed. You can also override the incline using the Incline ▲▼ keys for each
upcoming segment in the course profile. The profile changes accordingly and the
incline position is saved until a different course is used. When you complete a
preprogrammed
course, the automatic five minute cool-down period begins.
The progress that you make during a course is tracked by a blinking cursor. If the
column is several segments high, the entire column blinks.
Note: The asterisk * denotes that these courses require that the optional heart rate
receiver be installed in the display console. A POLAR
®
chest strap must be worn by
the user during a workout.
The different course names appear on the following pages along with a description of
the course features. Refer to Diagram 19 on the next page.
7
M9.31 Courses
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