Domyos T540A Manual De Instrucciones página 19

ACTIVATE/DEACTIVATE THE BEEP ON THE CONSOLE:
When you press a button on the console, a beep notifies you that your action has been taken into account.
You can deactivate this beep: To access the «GO" home screen on the console, press several times the button
Press the button to activate the beep / Press the
To exit, wait for 5 seconds until display return to GO.
PULSE SENSORS
You can take your pulse at the beginning and end of your exercise session by placing each of your palms on the pulse sensors. Your heart rate appears on the screen and will adjust after
a few seconds. This measurement is an indication and is in no case a medical certainty.
OPERATION OF THE HEART RATE MONITOR BELT
This treadmill comes with an uncoded heart rate monitor belt to measure your cardiac rhythm. It is compatible with any analogue belt. For more information on how to install it, see page 7.
Once the belt is in place, the device detects your heart rate automatically and the BPM displays a value on the screen.
QUICK START
Quick start mode lets you practise without following a specific program, by managing the speed, incline and duration yourself.
Select quick start mode:
Press and your session automatically begins at 1km/h and 0% incline.
PROGRAMMES
This treadmill offers 24 pre-recorded programs that vary the speed and incline
6 Health Wellness programs:
Keep moving, gain muscle tone, improve breathing capacity.
6 Burn calories programs:
Workout with the aim of losing body fat during or after exercise.
The programs are divided into several segments. Each segment corresponds to a time, speed and incline setting. Please note: two successive segments can have the same settings. At
any time during the program, you can modify the speed or incline to suit your level.
PROGRAM SELECTION:
You can only select a program when your treadmill is stationary, on the «GO" home screen.
Select your goal by pressing the corresponding button
The displays show the number of the program, the maximum speed and the maximum incline of the program.
Repeatedly press the same button to scroll through the program numbers and find the one you want.
The SPEED CONTROLS let you adjust the maximum speed of the selected program and the INCLINE CONTROLS let you adjust the maximum incline of the selected program. This new
data will be applied proportionally to the whole program.
Press to start the program.
To exit the Programs menu and return to the «GO" home screen, press
RECOMMENDATIONS FOR USE
If you are a beginner, start by training for several days at a low speed, without overexerting yourself, and taking rest periods if necessary. Gradually increase the number or duration of
sessions. During your workout, be sure to ventilate the room in which the treadmill is located.
Keep fit/Warm-up: Gradual effort starting from 10 minutes
To maintain or rehabilitate, work out every day for at least 10 minutes. This type of exercise helps work the muscles and joints gently and can be used as a warm-up before more strenuous
physical activity.
To increase muscle tone in the legs, choose a greater incline and increase the duration of the exercise.
Aerobic exercise for weight loss: Moderate effort for 35 to 60 minutes
This type of training is an effective way of burning calories. There is no point in pushing yourself unduly; for the best results the most important thing is frequency of exercise (at least 3
times a week) and the duration of the session (35 to 60 minutes). Exercise at average intensity (moderate effort so you are not out of breath).
In order to lose weight, as well as taking regular physical exercise, it's essential to follow a balanced diet.
Improve your stamina: Sustained effort for 20 to 40 minutes
This type of exercise helps strengthen the heart muscle and improves your respiratory health. Exercise at least 3 times a week at a steady pace (rapid breathing). As your training pro-
gresses, you will be able to maintain this effort for longer, and at an improved pace.
Training at a faster pace (anaerobic and in the red zone) is reserved for athletes and requires special preparation.
Cool down
After each training session, walk slowly for a few minutes to bring your body gradually to rest. This cool down phase helps your cardiovascular and respiratory systems, blood circulation
and muscles return to normal. It also helps to eliminate side effects such as the accumulation of lactic acid which is one of the major causes of muscle pain (cramps and stiffness).
Stretching:
You are advised to perform stretching movements after each session in order to relax your muscles and to recover more effectively.
button to deactivate the beep
Work on your aerobic capacity, improve overall endurance.
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12 Endurance programs:
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