Precor EFX5.21s owner manual Using the Weight Loss Program

Page 21

CAUTION: If you are unsure about your level of fitness, start at a low resistance. Do not increase your stride rate beyond 150 strides per minute. Remember, always consult your physician before beginning any new exercise routine.

To use the interval course, follow the steps in Working Out on Your EFX. At the course prompt, use

the keys to display “INTV,” and press ENTER.

To set the interval for the course, take the following steps:

1.When you see “ENTER REST RESISTANCE & RAMP LEVEL” scroll across the display, press the Resistance Control key until you reach a comfortable level. Press the Ramp Control or key to specify an appropriate level. When the desired resistance and ramp level are displayed, simply continue working out—you do not need to press ENTER.

Once you program your desired Rest settings, the EFX returns to it at the beginning of each Rest interval, until you change the settings, or end your workout.

2.When “ENTER WORK RESISTANCE & RAMP LEVEL” scrolls across the display, specify your work resistance (1 through 10) and ramp level (up to 7). With one hand on the handrail, use the other hand to select the appropriate settings.

Each rest and work interval lasts 2-minutes. The display automatically counts down to the next interval. When the count reaches 30 seconds, the display scans through the display features and then returns to the count down toward the next interval.

Using the interval course, you can cool down before ending your workout by pressing and holding the PAUSE key for 3 seconds. Refer to Cooling Down After a Workout.

Using the Weight Loss Program

The Precor Weight Loss Program incorporates the latest findings on fat-burning and weight loss through exercise. It is based on research at the world-renowned Cooper Institute for Aerobics Research. The Weight Loss Program is designed to help you burn the most fat during a 28-minute workout, while minimizing the risk of discomfort and injury. Performed three or four times a week, the weight loss mode will help you reach your ideal weight and fitness level quickly and efficiently.

The Weight Loss Program is similar to the interval course on your EFX. The Weight Loss Program provides a 28-minute workout with resistance preset to a minimum level for the 4-minute rest interval and a maximum level for the 4-minute work interval.

Important: To maximize the efficiency of the Weight Loss Course and to maintain an aerobic workout, you should strive to maintain a minimum stride rate of 100 strides per minute during both the rest and work intervals.

You can adjust the resistance during any interval segment. However, changing the resistance will change the effectiveness of your weight loss program. The EFX display alerts you of an upcoming interval changes. The interval changes from rest to work (or vice versa) at the end of the count down.

To use the Weight Loss mode, follow the steps found in the section titled Working Out on Your EFX. When the electronic console display prompts you to select a course, use the or keys to select “WTLS” and then, press ENTER.

Note: Be sure to enter your correct weight at the weight prompt. Deviating from your actual weight reduces the effectiveness of the weight loss program.

If you wish to continue the weight loss program at the end of the 28-minute period, press any key while the prompt “Press Up to Continue” scrolls across the display. The resistance remains

constant and the preset 4-minute rest and work intervals continue to repeat until you press the PAUSE/Hold to Reset key. If you want to adjust the resistance, press the Resistance Control or key until the desired resistance appears in the display.

page 14

Page 20 Page 22
Image 21
Page 20 Page 22
Contents Elliptical Fitness Crosstrainer Important Safety Instructions Precor Heart Rate Option-Safety Guidelines Personal SafetyFCC Federal Communications Commission, Part Information Regarding Regulatory RequirementsGrounding Instructions Safety ApprovalConnection Débranchez avant de réparerTable of Contents Getting the Most Out of Your Workout Using the Precor Heart Rate OptionMaintaining the EFX ViiPower cord Allen wrench, power cord, and tie wrapBefore You Begin Unpacking the EFXSetting Up the EFX Installation RequirementsAssembly Instructions Pulling out Electronic console Handrail assembly Washer BoltPlastic reinforcement strip Tie wrap Flange Receptacle Connector tabs Ribbon cableSecure the cable Also remove the string from the ribbon cableConnect the power cord Locating the on and OFF Switch Using the EFXRemoving the Locking Pin Understanding the Electronic ConsoleEFX5.21s display Displays on the Electronic ConsoleCustomizing the Display Keys on the Electronic ConsoleWorking out on the EFX5.21s Working Out on the EFXRetrieving the Previous Workout Program Using the Quick Start FeatureCooling Down After a Workout Pausing Your WorkoutEnding Your Workout Inserting the Locking PinUsing the Manual Course Program Using a Program CourseFollowing briefly explains the purpose for each program Changing the Interval Course Profile Using the Weight Loss Program Deleting Custom Courses Creating Custom CoursesWearing the Chest Strap Transmitter Using the Precor Heart Rate OptionDetermine proper length Buckle chest strapUtilizing the Heart Rate Interactive Capabilities Using the EFX Heart Rate Control CourseMake sure that the EFX is turned I on Correcting Inconsistent Heart Rate ReadingsGetting the Most Out of Your Workout Muscles improvedTrapezius How Hard Should I Exercise? Heart Rate Training ZoneHow Often Should I Exercise? How Long Should I Exercise?Changing the Battery in the Chest Strap Cleaning the EquipmentChanging the battery Maintaining the EFXAccessing the Odometer and Software Version Numbers Power Cord MaintenanceObtaining Service Storing the Chest StrapPrograms Display Readouts Electronic Specifications
Top Page Image Contents