Precor EFX 5.21si owner manual Using the Weight Loss Program

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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.

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 can 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.

You can use the Weight Loss course without the Precor Heart Rate Option, but you need to check and monitor your pulse during and at the end of your workout. If you purchased the Precor Heart Rate Option and have installed the receiver and are wearing the POLAR® chest strap, you can monitor your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss” range, your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It should never exceed 80% of your maximum aerobic heart rate or go above your training zone. Refer to Diagram 13 on page 21 for your appropriate training zone.

Important: If you use the Precor Heart Rate Option, you can adjust the rest or work intervals if your heart rate is above or below the recommended zones for your age. In the Weight Loss Course, try to maintain your heart rate at the lower end, 55% of maximum heart rate, while in the “rest” intervals and keep it at 70% of maximum heart rate while in the “work” intervals. With or without the Precor Heart Rate Option, to maximum efficiency, be sure to maintain a constant stride rate above 100 strides per minute.

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 change by replacing the course profile with a count down. 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 display console 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 to keep calorie count display accurate.

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 (see page 8). If you want to adjust the resistance, press the Resistance or key until the desired resistance appears in the display.

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Contents Elliptical Fitness Crosstrainer Important Safety Instructions Personal Safety Precor Heart Rate Option-Safety GuidelinesFCC Federal Communications Commission, Part Information Regarding Regulatory RequirementsCanadian Department of Communications Grounding Instructions Safety ApprovalDiagram a ConnectionTable 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 EFXInstallation Requirements Setting Up the EFXAssembly Instructions Pulling out Get assistance before performing the following stepsDiagram Secure handrail to baseConnect Removing the Locking Pin Using the EFXLocating the on and OFF Switch Understanding the Display ConsoleEFX5.21si display Features on the DisplayCross Ramp keys Keys on the Display Console Cooling Down After a WorkoutCustomizing the Display Display returns to the Precor bannerHeart rate. See Cooling Down After Your Workout Enter weight or press Quick Start Enter Age Select CourseWorking Out on the EFX Remove the locking pinPausing Your Workout Using the Quick Start FeatureStart working out Ending Your Workout Using Manual ModeCooling Down After a Workout Inserting the Locking PinUsing a Program Course Following briefly explains the purpose for each programChanging 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 Muscles improved Getting the Most Out of Your WorkoutTrapezius Heart Rate Training Zone How Hard Should I Exercise?How Long Should I Exercise? How Often Should I Exercise?Power Cord Maintenance Cleaning the EquipmentAccessing the Odometer and Software Version Numbers Maintaining the EFXEFX Long Term Storage Obtaining ServiceEFX5.21Si Electronic Specifications Programs Display Readouts

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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