Precor M9.57 manual Weight Loss Programs

Page 48

Weight Loss Programs

WEIGHT LOSS

The Weight Loss Programs, available by pressing the WEIGHT LOSS key, begin with a warm-up period similar to the Heart Rate Programs.

The target heart rate for the rest intervals is set in the lower fat-burn range. During the work intervals, the target heart rate is initially set to 220 minus your age multiplied by 70%. For ideal weight loss, your heart rate should remain between 55% and 70% of your maximum aerobic heart rate. Refer to Heart Rate Features.

During your workout, set a comfortable pace. The display lets you know when the incline levels are about to change. You have the option to leave the setting alone or override it by pressing the arrow keys. When you make changes, the software repeats the changes in the remaining intervals.

The chart below briefly explains the purpose of each program.

Program	Description

Weight Loss	Use the this program if you are beginning
	or returning to a regular fitness routine. The
	workout time is fixed at 28 minutes and
	consists of seven 4-minute intervals. You
	are not prompted for a workout time.

Weight Loss	Improve fat-burning results and increase
HRC	endurance every time you exercise. This
	program helps you achieve weight loss
	and increase your aerobic capacity. You
	should wear the chest strap and use
	SmartRate to monitor your heart rate
	throughout the session. Refer to Heart
	Rate Features.

Calorie Goal	Attain your designated calorie expenditure
	as you promote aerobic activity and
	improve your cardio-vascular conditioning.
	When you select this program, specify
	your calorie goal at the blinking calorie
	prompt. Acceptable entries range from 10
	to 5000 calories. Use the navigational
	arrow keys or number keys to change the
	value, and then press OK to begin.

Owner’s Manual: Programs

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Contents M9.57 Page Important Safety Instructions Grounding Instructions Safety Code Safety ApprovalGrounding Instructions Units Designated for U.S. MarketsRadio Frequency Interference RFI Federal Communications Commission, PartCanadian Department of Communications Débranchez avant de réparerObtaining Service Page Table of Contents Precor Residential Equipment Treadmill Safety Features Using the Safety ClipEntering the Safety Code Using the HandrailsTurning the Unit On and Off Weight Limit LocationHeart Rate Features Important Use and Safety InformationHeart Rate Target Zones Using the Heart Rate Touch-Sensitive Handrail Grips Using SmartRate Heart rate target zones and SmartRate LEDsExercise to Your Target Heart Rate Heart Rate Analysis Display Console Heart Rate displays provide an area toMore Information about the Upper Display More Information about Center DisplayMore Information about Lower Display Column 1 Time Elapsed and Time Remaining Column 2 InclineColumn 3 Speed Column 4 DISTANCE, Pace and Average SpeedKeypads Lower Display Keypad and the Selection KeysPage User ID Keys Navigational KeypadPage Programs Keypad Available programsNumber Keypad User Identification Adding a User Answer the prompts for weight, age, and gender Updating User InformationChanging the User Name and Clearing Workout Statistics Workout Options QuickstartChoosing Quickstart Selecting a Program Selecting a User ID Setting Display Preferences Before Exercising Cooling Down After a WorkoutPausing During a Workout or the Cool-Down Period QuickstartEnding a Workout Programs Choosing a ProgramProgram Tips Manual ProgramInterval Programs IntervalRandom Program Walk in the Park ProgramDistance Goal Program Custom ProgramsClearing the Settings in a Custom Program Heart Rate ProgramsHeart Rate Program Tips HRC Weight Loss Programs Weight Loss5K Program 10K ProgramTrack Program One Mile ProgramTwo Mile Program Fitness Test ProgramFitness Test Tips Fitness Test Scores Cardio respiratory Fitness Score Category-FemalesExercise Session Changing Programs in Mid-sessionRecording Your Personal Best Time Changing the Workout Time Adjusting Program Goals Changing Your Workout Metrics Display OptionsWorkout statistics available in the Metrics menu Adjusting Your Target Heart Rate Changing the Units of MeasureChanging Safety Code Protection EnabledAdvanced Programming and Troubleshooting Advanced Programming TipsChanging Treadmill Settings Setting a Pause Time LimitSetting a Cool-Down Time Limit Setting the Speed LimitInformational Displays Viewing the OdometerViewing the Hour Meter Viewing the Software Part NumbersViewing the Serial Number Viewing the Usage LogViewing the Error Log Troubleshooting Error Codes Troubleshooting Heart RateMaintenance Cleaning the EquipmentInspection Storing the Chest Strap Checking the Alignment Running BeltAdjusting the Running Belt Contact Precor Customer SupportLong-Term Storage Precor Residential Equipment Limited Warranty Limited WarrantyThis limited warranty shall not apply to Exclusion of Consequential and Incidental Damages Thank You and Welcome to Precor Tell US about Your NEW Precor Product Page Product Specifications M9.57 Low Impact TreadmillCopyright 2006 Precor Incorporated Use the Safety Clip QuickstartChoose a Program Assembly Guide Page Required Tools Hardware Kit Power cord clip F ¼-inch hex key G ³⁄₁₆-inch hex key H Assembly Steps Important Do not wrench tighten the screws until the unit Replace the hood and secure it Attach the power cord clips F Checking the Alignment and Adjusting the Running Belt Page Precor Incorporated