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INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
23
INTRODUCTION
IMPORTANT
PRECAUTIONS
ASSEMBLY
BEFORE
YOU BEGIN
TREADMILL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
Simulates various INCLINES and yardages for holes on a golf course, with 4 tee-off boxes and 9 or 18 holes to choose
GOLF COURSE PROGRAM SEGMENTS
HOLE
NUMBER:
1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18
TOTAL
DISTANCE
Red tee
9 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0
2482
309 283 113 91 333
White tee
9 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0
331 330 129 466 91 369 431
Blue tee
9 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0
3003
460 308 142 484 389 441
Black tee
9 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0
106 416 462
Red tee
18 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0 2.0 4.0 3.0 2.0 2.0
309 283 113 91 333 301 301 288 434 312 310
White tee
18 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0 2.0 4.0 3.0 2.0 2.0
6116
331 330 129 466 369 431 339 368 349 166
Blue tee
18 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0 2.0 2.0 4.0 3.0 2.0 2.0
6348
460 308 142 484 389 441 413 349 383
Black tee
18 holes
Elevation 0.0 1.0 2.0 3.0 1.0 2.0 2.0 4.0 3.0 2.0 2.0
106 416 462 430 201 393 396 401
PROGRAM: GOLF COURSE
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
Motivates with different combinations of Elevation. Time-based goal with 12 difficulty levels to choose from.
ROLLING HILLS PROGRAM SEGMENTS
(Segments last 30 seconds, segments 1-8 are repeated until selected time is reached)
2:00 2:00 2:00 2:00
WARM UP 1 2 3 4 5 6 7 8 COOL DOWN
Level 1 1.0 2.0 3.0 4.0 3.0 2.3
Level 2 1.3 1.9 3.0 4.0 4.0 3.0 2.6 1.8
Level 3 2.3 3.0 4.0 4.0 3.0 2.0
Level 4 1.8 2.6 4.0 4.0 3.4 2.3
Level 5 2.0 3.0 4.0 6.0 3.8
Level 6 2.3 3.4 6.0 6.0 4.1 2.8
Level 7 3.8 6.0 6.0 3.0
Level 8 2.8 4.1 6.0 6.0 4.9 3.3
Level 9 3.0 6.0 8.0
Level 10 3.3 4.9 8.0 8.0 3.8
Level 11 3.0 8.0 9.0 8.0
Level 12 3.3 4.9 8.0 9.0 9.0 8.0 3.8
PROGRAM: ROLLING HILLS
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
HOW OFTEN? (Frequency of Workouts)
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per
session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past
year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will need
time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has
been found to be most effective. A workout time of 48 minutes or more is recommended for best weight loss
results.
HOW HARD? (Intensity of Workouts)
probably work out at a higher intensity than if your goal is general fitness. Regardless of your long term goals,
always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to be beneficial!
There are two ways to measure your exercise intensity. The first is by monitoring your heart rate (using the grip
pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by evaluating your
perceived exertion level (this is simpler than it sounds!).
PERCEIVED ExERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down.
Always be aware of these warning signs of overexertion.
CONDITIONING GUIDELINES
LS760T_Treadmill_Rev.1.4.indd 22-23 6/11/07 1:49:30 PM