Instructions for the Stairmaster 4000PT

The StairMaster 4000 PT is a vertical stair-climbing machine by Nautilus. This StairMaster model has been one of the most popular pieces of exercise equipment used in gyms and homes, and is designed to offer a strenuous aerobic workout that is equivalent to climbing stairs. The StairMaster 4000 PT features independent foot action and comes with four pre-programmed workout settings in addition to the Quick Start and Manual option, including the Fat Burner, Aerobic Training, Speed Intervals and Constant Heart Rate.

Instructions

    • 1

      Grab the handlebars on the sides of the stepper and step up onto the pedals. The pedals will begin to slowly sink to the floor. Stand up straight, keep your shoulders square and centered over your hips and keep your elbows slightly bent.

    • 2

      Press the "Manual" workout button on the exercise keypad if you are a beginner. This allows you to control the pace of your workout. Press the "Enter" button found in the number pad on the right side of the LCD screen. You can also select one of the other workout programs as you become more familiar with the stepper. The exercise program buttons are located in the exercise keypad under the LCD screen. Select the desired program and press "Enter."

    • 3

      Enter your body weight by using the number keypad on the right of the display screen. Press the "Enter" button.

    • 4

      Enter the desired intensity level by pressing the "Level" up and down arrows. Press the "Enter" key. Intensity levels range from one to 20, with one being the easiest.

    • 5

      Enter the desired workout length in one minute increments from five to 99 using the number keypad. Press the "Enter" key.

    • 6

      Begin stepping, using the handlebars for support if necessary. Take deep steps, but do not let the pedals go all the way to the floor or touch the upper stop. Increase your workout intensity and duration as you become more comfortable with the StairMaster. You can also manually adjust the settings during your exercise on the StairMaster, changing the speed, duration and resistance.

    • 7

      Stop and rest at any point in the exercise program by pressing the "Stop" button one time or stepping off the machine. Rest periods are designed for up to one minute at a time and you can take as many as you need. Step back onto the machine and follow the console instructions to continue your workout program. The stepper will need to be reprogrammed if rest periods exceed one minute.

    • 8

      Continue stepping. Five minutes before the end of your workout, the stepper will slow down and the display will read "Goal Attained." Keep stepping to cool down at the end of your workout.