Precor EFX5.21s owner manual Getting the Most Out of Your Workout, Muscles improved, Trapezius

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6		Getting the Most Out of Your Workout
		To help you get started in planning and carrying out your fitness program, this section provides
		some basic information on aerobic exercise—such as how hard you should work out, how long
		each session should be, and how often you need to exercise to benefit from a regular program.

Diagram 12		Muscles improved

1.Trapezius

2.	Deltoid																				1

											1
3.	Pectorals


4.	Rhomboids																	2
4.	Rhomboids																	2
5.	Triceps													3																	4
														3																	4

																			5											7
6.	Biceps														6
			9												6

																															10
7.	Latissimus Dorsi
7.	Latissimus Dorsi
8.	Forearm Flexors/Extensors															8

																				8
																				8
9.	Abdominals	12																															11
9.	Abdominals																																11

10.Erector Spinae

11.Gluteals

12.	Hip Flexors		13


					14
13.	Quadriceps

14.Hamstrings

15.Gastrocnemius/Soleus

16.

Peroneus Longus/Brevis

15

16

16

A workout on the EFX provides excellent and efficient cardiovascular conditioning, while strength- ening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 12 indicate the muscles improved.

To get the most out of each workout, a general understanding of the principles behind aerobic training is invaluable. The best source of information is your specialty fitness dealer. In addition to providing information on which exercise equipment is best for your individual needs, your fitness dealer can provide useful advice on training, technique, and exercise physiology. Your dealer can also recommend good books and audio/video tapes on these subjects.

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Contents Elliptical Fitness Crosstrainer Important Safety Instructions Personal Safety Precor Heart Rate Option-Safety GuidelinesInformation Regarding Regulatory Requirements FCC Federal Communications Commission, PartConnection Safety ApprovalGrounding Instructions Débranchez avant de réparerTable of Contents Maintaining the EFX Using the Precor Heart Rate OptionGetting the Most Out of Your Workout ViiBefore You Begin Allen wrench, power cord, and tie wrapPower cord Unpacking the EFXAssembly Instructions Setting Up the EFXInstallation Requirements Electronic console Handrail assembly Washer Bolt Pulling outSecure the cable Receptacle Connector tabs Ribbon cablePlastic reinforcement strip Tie wrap Flange Also remove the string from the ribbon cableConnect the power cord Removing the Locking Pin Using the EFXLocating the on and OFF Switch Understanding the Electronic ConsoleDisplays on the Electronic Console EFX5.21s displayKeys on the Electronic Console Customizing the DisplayWorking Out on the EFX Working out on the EFX5.21sUsing the Quick Start Feature Retrieving the Previous Workout ProgramEnding Your Workout Pausing Your WorkoutCooling Down After a Workout Inserting the Locking PinFollowing briefly explains the purpose for each program Using the Manual Course ProgramUsing a Program Course Changing the Interval Course Profile Using the Weight Loss Program Creating Custom Courses Deleting Custom CoursesDetermine proper length Using the Precor Heart Rate OptionWearing the Chest Strap Transmitter Buckle chest strapUsing the EFX Heart Rate Control Course Utilizing the Heart Rate Interactive CapabilitiesCorrecting Inconsistent Heart Rate Readings Make sure that the EFX is turned I onTrapezius Getting the Most Out of Your WorkoutMuscles improved Heart Rate Training Zone How Hard Should I Exercise?How Long Should I Exercise? How Often Should I Exercise?Changing the battery Cleaning the EquipmentChanging the Battery in the Chest Strap Maintaining the EFXObtaining Service Power Cord MaintenanceAccessing the Odometer and Software Version Numbers Storing the Chest StrapElectronic Specifications Programs Display Readouts