CYBEX 700T Service Manual download pdf (Page 29)

P4 — Weight Loss Program

The P4 Weight Loss Program is a forty-five-minute walking workout designed to help you lose

weight. In this program, weight loss is based on the length of time you exercise. Exercising at

a lower intensity allows you to handle a longer duration and distance workout and thus burn

more calories. With other lifestyle factors remaining the same (such as diet), simply adding

the P4 workout to your schedule should result in weight loss because of the increase in

calories burned.

You could alternate this program with any of the other 700T programs to combine weight

reduction and fitness training.

Weight Loss Program Profile — The P4 Program consists of an initial six-minute warm-up of

relatively mild increases in speed and incline. This is followed by five seven-minute segments

(thirty-five minutes total), during which speed remains constant and the % grade changes to

simulate hill profiles.

Near the end of each five-minute segment, the % grade automatically increases to the

maximum % grade for that “L” level. For example, if the current grade is 6% and the

maximum is 8%, the 700T will increase to 8% grade for two minutes and then return to 6%

grade for another five-minute segment. The speed remains constant during the entire period.

This is equivalent to walking at a constant speed on a series of five rolling hills.

It is these hills that help you burn extra calories and more fat by providing a “metabolic spike”

as your workload increases during the periods of maximum incline.

A four-minute segment at the end of the program serves as a cool-down period. The treadmill

slows down and the incline returns to 0% grade.

Choose a level that reflects your fitness level as determined in the P5 Fitness Test program.

Program Results — The P4 Weight Loss Program is designed to keep your metabolism high

for most of the forty-five-minute workout. For 77% of the time (thirty-five out of the forty-five

minutes) you are working out at a level averaging approximately 85% of your maximum P5

performance workload.

If you are just starting your fitness walking program, this workout may be too much for you. In

that case, you can cut your P4 workouts short at any point until you feel comfortable

completing the full forty-five-minute workout. Don't forget to allow yourself a three to five

minute cool-down period if you leave the program before it is complete.

Three to four P4 workouts per week, in conjunction with other 700T programs performed on

alternate days, will ensure that you remain active on a daily basis. This is the ideal way to

schedule your weight loss program for maximum results.

Cybex 700T Treadmill Owner’s Manual

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CYBEX 700T Service Manual Page 29