Precor M9.57 manual Choose a Program

Page 82

Choose a Program

•Determine your level of fitness: beginner, intermediate, or advanced.

•Determine your immediate goal: endurance training, cardio-conditioning, or weight loss.

If you are a beginner, start a cardio-conditioning program to slowly adjust your body to a comfortable level of exercise. Over a recommended 8-week period, you will increase your endurance and strength while improving flexibility.

If you have been exercising and feel that you have reached an intermediate or advanced fitness level, you probably have established goals for yourself.

For all fitness levels, plan to exercise at a comfortable pace for 20 to 30 minutes a day. Wear a chest strap to monitor your heart rate. Supplement your plans with fitness workouts from the Precor web site (www.precor.com). The Precor web site provides numerous fitness workouts and expert advice to help you reach your fitness goals.

Monitor Your Heart Rate

The SmartRate and heart rate displays provide visual cues that help you adjust your fitness routine to reach your goals. Use these features to keep your heart rate within the target zones.

Wear a Chest Strap

During a workout, the heart rate features appear on the display when you wear a chest strap. To receive an accurate reading, the chest strap needs to be in direct contact with your skin. After you put on the chest strap, face the display console for a minimum of 15 seconds. This allows the receiver in the console to recognize the signal from the chest strap.

1.Carefully dampen the back of the strap with tap water (Diagram A).

Important: Do not use deionized water. It does not have the proper minerals and salts to conduct electrical impulses.

2.Adjust the strap and fasten it around your chest. The strap should feel snug, not restrictive (Diagram B).

3.Make sure that the chest strap is right side up, lies horizontally across your chest, and is centered in the middle of your chest (Diagram C).

Diagram A

Diagram B

Diagram C

When these steps are complete, you are ready to view your heart rate!

Touch-Sensitive Handrail Grips

Several Precor products incorporate touch-sensitive heart rate grips on the handrails. If you prefer to use the touch-sensitive handrail grips, use both hands.

Make sure both hands are moist (not dry) when you grasp the touch-sensitive handrail grips.

SmartRate® Features

When you begin an exercise session, a blinking segment in the SmartRate display appears if you entered your age during the setup phase. The blinking segment indicates the current zone of your heart rate.

The calculation used for the heart rate target zone is your maximum aerobic heart rate:

(220 minus your age) multiplied by a percent.

For the ideal weight loss range, your heart rate should remain between 55% and 70% of your maximum aerobic heart rate. To improve your overall cardiovascular and respiratory fitness level, maintain your heart rate between 70% and 85% of your maximum aerobic heart rate.

For the greatest benefits, maintain your heart rate in either zone for 30 minutes or more at least three times a week.

CAUTION: Your heart rate should never exceed 85% of your maximum aerobic heart rate or go above your target zone (Diagram D).

Heart Rate Target Zones

 

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Fatburn

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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Your Age

Diagram D

Cool Down After Your Workout

Cooling down is an important aspect of your workout because it helps reduce muscle stiffness and soreness by transporting excess lactic acid out of the working muscles. Cooling down for at least three minutes helps provide a smooth transition that allows your heart rate to return to its normal, non-exercising state.

Precor Incorporated

20031 142nd Avenue NE

P.O. Box 7202

Woodinville, WA USA 98072-4002

www.precor.com

HR INFO 48140-103

©2006 Precor Incorporated

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Contents M9.57 Page Important Safety Instructions Grounding Instructions Grounding Instructions Safety CodeSafety Approval Units Designated for U.S. MarketsCanadian Department of Communications Radio Frequency Interference RFIFederal Communications Commission, Part Débranchez avant de réparerObtaining Service Page Table of Contents Precor Residential Equipment Treadmill Safety Features Using the Safety ClipUsing the Handrails Entering the Safety CodeTurning 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 Center Display More Information about the Upper DisplayMore Information about Lower Display Column 3 Speed Column 1 Time Elapsed and Time RemainingColumn 2 Incline 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 RateCleaning the Equipment MaintenanceInspection 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
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