Spirit XT485 - Manual (Page 21)

XT485 Treadmill 19
FUSION PROGRAM
STEP 1: Press the Fusion key. Press Enter to select the program. The display will prompt you
through the programming.
STEP 2: If
Enter was pressed, the Message Center 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
+ or - keys to adjust, then press Enter. Your age determines your
recommended maximum heart rate. Since the Bar Graph Display and the Heart Rate features are
based on a percentage of your maximum heart rate, it is important to enter the correct age for these
features to work properly.
STEP 3: The
Message Center will now be blinking a value, indicating your Body Weight (default is
150#). Entering the correct body weight will affect the calorie count. Use the + or - keys to adjust,
then press Enter.
A note about the Calorie display: No exercise machine can give you an exact calorie count because
there are too many factors which determine exact calorie burn for a particular person. Even if
someone is the exact same body weight, age and height, their calorie burn may be very different than
yours. The
Calorie display is to be used as a reference only to monitor improvement from workout to
workout. The calorie count displayed in this program won’t be accurate because the machine can’t
calculate calories expended while strength training
STEP 4: The
Message Center will now be blinking the preset top speed of the selected program
(3 mph or 5 kph). Use the + or - 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.
STEP 5: The
Message Center will be blinking the preset top incline of the selected program (1.0%).
Use the Incline + or – keys to adjust, then press Enter.
STEP 6: The Message Center will be blinking the # of intervals desired (default is 10; you may select
10, 20, or 30). Use the + or – keys to adjust, then press Enter.
STEP 7: The Message Center will be blinking the desired Interval time (default is 1:00). The time you
select will be the duration of both the cardio & strength intervals. Note: on average you will complete
15-20 repetitions of the strength exercise in a 0:30 interval. As a general rule, the longer the interval,
the less weight (dumbbells) and speed (treadmill) required; use the
+ or - keys to adjust, then press
Enter.
STEP 8: The
Message Center will be blinking the desired recovery time you desire after completing
both the cardio & strength intervals. Use the + or - keys to adjust, then press Enter
Program Example:
• The user selects 10 intervals (5 cardio and 5 strength) with the following interval durations –
length of each cardio & strength interval is 0:30, recovery interval is 1:00
• Program begins with a 3:00 warm up (1:00 @ 1mph, 1:00 @ 2mph, and 1:00 @ 3mph)
• 1st cardio interval begins, lasting 0:30; console counts down to 0:00 and the
Message Center
displays “STRENGTH INTERVAL BEGIN DUMBBELL ROW”
• User steps off of the treadmill to perform the strength exercise. The console counts down to 0:00
and beeps 3x signaling the user to get back on the treadmill.
• Console displays “PRESS START TO BEGIN RECOVERY”; user walks @ 2mph for 1:00
• Console then displays 2nd cardio interval and the process proceeds until the user has performed
5 cardio, strength, and recovery intervals; the 5 strength exercises will be performed
sequentially as listed in this manual.
• The last 2:00 are a Cool Down phase with the user walking on the treadmill @ 2 mph
If 20 intervals was selected, you would perform each strength exercise twice, before moving on to the
next exercise. If 30 intervals is selected, you will perform each exercise once, then repeat the
sequence of all 5 exercises a 2nd & 3rd time.
Caution:
Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to safely and
effectively maneuver over the strength interval time you have chosen.