Star Trac Pro Stepper - Heart Rate Control Programs; Interval Heart Rate Control Program

STAR TRAC PRO STEPPER O WNER ’ S M ANUAL 23
■ Use the keys to enter a difficulty LEVEL (from 1 to 20) or press the or key, as necessary, to increase
or decrease the difficulty LEVEL in 1 unit increments.
■ When the desired difficulty LEVEL has been entered, press the key to confirm the difficulty LEVEL.
5. If desired, you can use the personal fan during your workout (see "Using the Personal Fan" for details).
6. You can adjust the difficulty LEVEL during the program, using either of the following methods:
■ Use the keys to enter a difficulty LEVEL (from 1 to 20). When the desired level has been entered, press the
key to confirm the difficulty L
EVEL.
■ Press the or key, as necessary, to increase or decrease the difficulty L
EVEL in 1 unit increments.
7. You can scroll through workout data during the program ( see "Viewing Workout Data During a Program" for details).
8. If you wish to pause the program, stop stepping. The Stepper will enter a pause mode and display your workout results
for one entire cycle.
9. When you have reached your workout goal, the Stepper enters the Cooldown cycle (see "Cooldown Cycle" for details). If
you wish to exit the program before you have reached your workout goal, stop stepping and allow the Pause timer to
expire. If you wish to skip the Cooldown cycle, press the key to view your workout summary.
HEART RATE CONTROL PROGRAMS
TRAINING TOOLS offers both an Interval Heart Rate Control program and a Constant Heart Rate Control program, as well as a
Fitness Test.
NOTE: For best results, use a heart rate strap. If user is wearing a heart rate strap, the Stepper will automatically use the data
from the heart rate strap. Contact heart rate grips may not give an accurate heart rate.
To operate the I
NTERVAL HEART RATE Control program:
This heart rate feature is designed to gradually elevate
your heart rate to the upper end of your selected training
range, then gradually decrease your heart rate to the
lower end of your selected training range by dynamically
controlling the difficulty level. During the workout, this
cycle will repeat several times until the time goal is com-
plete, creating an interval training effect that is cus-
tomized to the user’s desired heart rate training range.
During program setup, there must be at least an 20 BPM
difference between the lower heart rate limit and upper
heart rate limit to ensure an interval workout.
By including interval exercise in your regular aerobic
program, greater effects are noticed. Your heart and mus-
cles will adapt to the increases in demand by utilizing
stored calories for energy more effectively. Interval Heart
Rate Control may potentially result in more calories expended. It will strengthen the heart, provide stress relief and variety to a
workout. This program is more effective in training the body to remove excess lactic acid from the muscles.
1. Mount the Stepper, begin stepping, and press the key.
2. You are prompted to select the desired HR T
RAINING program. Press the key to select Interval Heart Rate Control.
3. You are prompted to enter your weight. The Stepper displays a default weight as set in Manager/Maintenance Mode. You
may enter any weight from 1 to 350 pounds (1 to 158 kg).
■ Use the keys to enter your current weight; or press the or key, as necessary, to increase or decrease
the displayed weight in 1 pound (or 1 kg) increments.
■ When your correct weight has been entered, press the key to accept the displayed value.
4. You are prompted to enter a time goal. The Stepper displays a default time of 20 minutes, or equal to the time parame-
ter set in Manager/Maintenance Mode if less than 20 minutes. You may enter any time from 1 to 99 minutes.
■ Use the keys to enter the desired time goal, or press the or key, as necessary, to increase or decrease
the displayed value in 1 minute increments.
Target Heart Rate Table
To calculate your training zone, use the following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_____________________x 0.75 = ___________________________
Your Theoretical Max Training Range Upper Limit
Heart Rate Training Range Lower Level
_____________________x 0.60 = ___________________________
Your Theoretical Max Training Range Lower Limit
NOTE: Calculating your theoretical maximum heart rate
using age is an approximation. For more information, please
contact a fitness professional or doctor.