Precor EFX 5.21si Working Out on the EFX, Heart rate. See Cooling Down After Your Workout

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Working Out on the EFX

 

Before using your EFX, we recommend that you follow these instructions and go through a

 

preliminary demonstration of the unit.

 

When using the EFX, follow these general guidelines:

 

•

Before and after a workout, gently stretch your lower body and back to help prevent stiffness

 

 

or soreness.

 

•

At the beginning of a workout, take several minutes to bring your heart rate into your training

 

 

zone, shown in Diagram 13 on page 21.

 

•

After your workout, walk slowly for several minutes to cool down your body and lower your

 

 

heart rate. See Cooling Down After Your Workout.

Quick Steps to Working Out

1Put on chest strap (Available with the purchase of the Precor Heart Rate Option).

A variety of exercise options are available on the EFX. The course profiles shown on the display console label provide workouts from manual mode to customized courses all with heart rate interactive capability. (To use the Smart RateTM and Heart Rate features, you will need to purchase and install the Precor Heart Rate Option.)

As you workout, keep in mind that because of the EFX’s unique design, you have several ways of increasing your work effort:

•decreasing the resistance and increasing the strides per minute.

•increasing the resistance and keeping the same strides per minute.

•increasing both the resistance and ramp settings and maintaining your stride rate. To work out on the EFX, take the following steps:

1.For Smart RateTM or your Heart Rate to appear on the display, the heart rate receiver must be installed in the display console and you need to wear the POLAR® chest strap. Refer to Wearing the Chest Strap Transmitter to learn how to properly use the chest strap.

2Remove the locking pin.

2.Locate the locking pin that secures the roller arm to the ramp. Pull firmly on the locking pin to slide it out of the roller arm.

3 Turn I (ON) the EFX.

3. Locate the I/0 switch at the rear of the unit and turn it to I (ON). The Precor banner, “PRECOR

 

EFX5.21Si..., Workout Smarter,” scrolls across the display console.

4Hold onto the handrails and step carefully into the foot pedals.

5Enter weight or press Quick Start.

6Enter Age.

7Select Course.

Use the optional Smart RateTM and Heart Rate displays to keep your heart rate in your target zone: cardiovascular or weight loss.

4.Face the display console and hold onto the handrails as you place your feet into the foot pedals. Notice that when the foot pedals move, the weight prompt appears.

Important: To access Manual mode, press Quick Start. A default weight of 150 lbs (68 kg) is used for calculating the Calories display. Refer to Using the Quick Start Feature.

5.If you do not use Quick Start, press any or key to change the weight. (The weight increases and decreases in 5-pound or 2 kilogram increments.) To increase the accuracy of the calorie count, select a weight that is closest to your actual weight. Press Enter.

6.At the age prompt (which only appears if you are wearing the POLAR® chest strap), use any or key to display your age and then, press Enter.

7.Choose your workout mode either Manual (MANL), or one of the programs: CrossTraining (XTR), Gluteals (GLT), Interval (INTV), Heart Rate Course (HRC), Weight Loss (WTLS), Random (RAND), Custom 1 (CST1), or Custom 2 (CST2) modes. Press the or key until you see the desired mode or course number appear on the display, then press Enter.

Note: Refer to the label on the display console. This label provides information about the courses and illustrates the course profiles. HRC appears only if the Precor Heart Rate Option is installed.

Important: Before working out, review the information in this manual regarding the different EFX programs and their operation. Refer to pages 12 through 16.

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Contents Elliptical Fitness Crosstrainer Important Safety Instructions Precor Heart Rate Option-Safety Guidelines Personal SafetyCanadian Department of Communications Information Regarding Regulatory RequirementsFCC Federal Communications Commission, Part Diagram a Safety ApprovalGrounding Instructions ConnectionTable 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 EFXAssembly Instructions Setting Up the EFXInstallation Requirements Get assistance before performing the following steps Pulling outSecure handrail to base DiagramConnect Locating the on and OFF Switch Using the EFXRemoving the Locking Pin Understanding the Display ConsoleCross Ramp keys Features on the DisplayEFX5.21si display Cooling Down After a Workout Keys on the Display ConsoleDisplay returns to the Precor banner Customizing the DisplayWorking Out on the EFX Enter weight or press Quick Start Enter Age Select CourseHeart rate. See Cooling Down After Your Workout Remove the locking pinStart working out Using the Quick Start FeaturePausing Your Workout Cooling Down After a Workout Using Manual ModeEnding Your Workout Inserting the Locking PinFollowing briefly explains the purpose for each program Using a Program CourseChanging 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 CourseCorrecting Inconsistent Heart Rate Readings Trapezius Getting the Most Out of Your WorkoutMuscles improved How Hard Should I Exercise? Heart Rate Training ZoneHow Often Should I Exercise? How Long Should I Exercise?Accessing the Odometer and Software Version Numbers Cleaning the EquipmentPower Cord Maintenance Maintaining the EFXEFX5.21Si Obtaining ServiceEFX Long Term Storage Programs Display Readouts Electronic Specifications

EFX 5.21si specifications

The Precor EFX 5.21si is an elliptical fitness machine that provides a unique and effective workout experience for users at all fitness levels. Designed with versatility and user comfort in mind, the EFX 5.21si combines advanced technology with an intuitive design to help users achieve their fitness goals efficiently.

One of the standout features of the EFX 5.21si is its CrossRamp technology. This innovative feature allows users to adjust the ramp angle of the machine, enabling them to target different muscle groups across the lower body. With a range of ramp settings available, users can easily customize their workouts to focus on their preferences, whether that be quads, hamstrings, glutes, or calves. This versatility adds variety to workouts, helping to keep users engaged and motivated.

The EFX 5.21si also boasts a low-impact cardio workout that mimics natural walking or running, making it an excellent choice for those seeking to avoid joint strain. The smooth motion provided by the machine helps prevent injuries while still offering an effective calorie-burning workout. This design is particularly beneficial for users who may be recovering from injuries or are just beginning their fitness journey.

In terms of user interface, the EFX 5.21si features an easy-to-read console that displays essential workout metrics, including time, distance, calories burned, and heart rate. The heart rate monitoring system is integrated into the handlebars, allowing users to maintain their desired intensity levels efficiently. With various preset workout programs available, users can choose routines based on their specific fitness goals, whether it’s weight loss, endurance training, or interval workouts.

Durability and stability are crucial characteristics of the Precor EFX 5.21si. Constructed with commercial-grade materials, this elliptical is designed to withstand regular use, making it suitable for both home gyms and commercial fitness facilities. The solid build ensures that users experience a stable platform, enhancing safety and performance during workouts.

Overall, the Precor EFX 5.21si is an exceptional choice for anyone looking to elevate their fitness routine. With its adjustable ramp, low-impact cardio benefits, user-friendly console, and durable construction, the EFX 5.21si stands out as a top contender in the elliptical trainer market. It offers a comprehensive workout experience that caters to diverse fitness levels, making it a valuable addition to any exercise regimen.
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