HOW to USE a Heart Rate Program

Each heart rate program helps you to keep your heart rate near a certain percentage of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195.) Heart rate program 5 is designed to keep your heart rate between 50% and 85% of your maxi- mum heart rate whilst you exercise; heart rate pro- gram 6 is designed to keep your heart rate between 50% and 80% of your maximum heart rate.

Follow the steps below to use a heart rate program.

1 Turn on the console.

Refer to step 1 on page 14.

2 Select one of the two heart rate programs.

Each time the console is

turned on, the manual mode will be selected. To select a heart

rate program, press the Select

Program button repeatedly until the number 5 or 6 appears in the upper right corner of the display.

The profiles numbered 5 and 6 on the right side of the console show the resistance settings for the heart rate programs. For example, profile number 5 shows that when heart rate program 5 is selected, the resistance level will gradually increase during the program and then decrease near the end.

3 Enter your age.

When a heart rate program is selected, the word AGE and the current age setting will flash in the display. You must enter your age to use a heart rate program. If you have already entered your age, press the Enter Age button and go to step 4. If you have not entered your age, press the + or – button. The current age setting will then flash. Press the + or – button repeatedly to enter your age. When your age is shown, press the Enter Age button. Once you have entered your age, your age will be saved in memory until the batter- ies are replaced.

4 Hold the handgrip pulse sensor.

When using a heart rate program, you must use the handgrip pulse sensor or the chest pulse sen- sor. If you use the handgrip pulse sensor, it is not necessary to hold the handgrips continuously dur- ing the program. However, you should hold the handgrips frequently for the program to operate properly. Each time you hold the handgrips, keep your hands on the metal contacts for at least 30 seconds. Note: When you are not hold- ing the handgrips, the letters PLS will appear in the display instead of your heart rate.

5 Start the program.

To start the program, press the Start Program button or simply begin exercising. Each heart rate program consists of twenty, one-minute periods. One resistance setting and one heart rate setting are programmed for each period. (The same resistance setting and/or heart rate setting may be programmed for consecutive periods.)

During the program, the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console. If the cur- rent resistance level is too high or too low, you can adjust the resistance level by pressing the Resistance buttons. However, when the current period of the program is completed, the resis- tance level will automatically change if a different resistance setting is programmed for the next period.

As you exercise,

the bar graphs

will help you to keep your heart rate near the heart rate setting

for the current period. The right

bar graph will show a target pace. (The left bar graph will show your actual exercise pace.) When you hold the handgrip pulse sensor or wear the chest pulse sensor, the console will compare your heart rate to the heart rate setting for the current period; if necessary, the right bar graph will then change to prompt you to increase or decrease your pace to bring your heart rate closer to the current heart rate setting. When the