Correct Usage, Lower Body VS. Total Body, General

5.2HEART RATE MONITORING THE HEART RATE CHEST STRAP

The Heart Rate Chest Strap allows the built-in Polar® telemetry heart rate feature to continuously monitor your heart rate.* In many workouts, it also adjusts aspects of the workout such as resistance level.

To begin, wet the transmitter electrodes (A), (the two grooved surfaces on the underside of the strap) and secure the strap as high under the chest muscles as possible. The strap should be snug, but comfortable enough to allow for normal breathing.

The transmitter strap will deliver an optimum heart rate reading when the electrodes are directly in contact with bare skin. However, it will function properly through wet, lightweight clothing.

The key to proper operation is for the electrodes to remain moist in order to transmit the electrical impulses of the heart back to the receiver.

If it becomes necessary to remoisten the chest strap electrodes, simply grasp the center of the strap, pull it away from the chest to expose the two electrodes, then moisten them in this position.

6.CORRECT USAGE

6.1LOWER BODY VS. TOTAL BODY

This product allows you to include an upper-body workout with your lower-body exercise. The benefits of this option are twofold. First, you are able to reach your target heart rate faster and stay in your target zone. Second, by including the upper-body in your cardiovascular workout you are not only burning fat, you are also toning the muscles of your arms, chest, and back.

6.2BIOMECHANICAL GUIDELINES

There are four exercise variations that can be performed on the Cross-Trainer. For each variation, it is important to follow these general biomechanical guidelines as well as the specific instructions listed below.

6.2.1GENERAL

•Feet should be in a comfortable position facing forward on the pedals so the knees move in a forward plane (not angled inward or outward) and so the hips do not rotate outward.

•Keep back straight. Do not bend forward at the waist.

•Keep both feet on the pedals at all times.

•If desired, allow heels to slightly lift off the pedals during the motion.

•Do not lock knees during the workout. Keep them slightly bent throughout the motion.

6.2.2FORWARD MOTION – LOWER BODY

•Mount the Cross-Trainer facing forward

•Hands should be positioned comfortably on the center stationary handle

•Choose the desired workout profile and duration on the console

•Begin moving feet in a smooth forward pedaling motion by pushing top foot forward and pulling bottom foot backward

•Exercise at a speed that is comfortable for you

*The X5i comes standard with a Polar Heart Rate chest strap and 5 Zone Training workouts. On the X5, the heart rate chest strap is optional with the purchase of the Heart Rate Receiver/Accessory Tray Kit. This option includes 2 Zone Training workouts (Cardio and Fat Burn).