Precor EFX 5.21si owner manual Getting the Most Out of Your Workout, Muscles improved, Trapezius

Page 27

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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5.

Triceps

 

 

 

 

 

 

 

 

 

 

 

 

3

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

4

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

5

 

 

 

 

 

 

 

 

7

 

 

 

6.

Biceps

 

 

 

6

 

 

 

 

 

 

 

 

 

 

 

 

9

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

10

 

7.

Latissimus Dorsi

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8.

Forearm Flexors/Extensors

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

8

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

9.

Abdominals

12

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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 Precor Heart Rate Option-Safety Guidelines Personal SafetyInformation Regarding Regulatory Requirements FCC Federal Communications Commission, PartCanadian Department of Communications Connection Safety ApprovalDiagram a Grounding InstructionsTable of Contents Vii Using the Precor Heart Rate OptionGetting the Most Out of Your Workout Maintaining the EFXUnpacking the EFX Allen wrench, power cord, and tie wrapPower cord Before You BeginSetting Up the EFX Installation RequirementsAssembly Instructions Get assistance before performing the following steps Pulling outSecure handrail to base DiagramConnect Understanding the Display Console Using the EFXLocating the on and OFF Switch Removing the Locking PinFeatures on the Display EFX5.21si displayCross Ramp keys Cooling Down After a Workout Keys on the Display ConsoleDisplay returns to the Precor banner Customizing the DisplayRemove the locking pin Enter weight or press Quick Start Enter Age Select CourseWorking Out on the EFX Heart rate. See Cooling Down After Your WorkoutUsing the Quick Start Feature Pausing Your WorkoutStart working out Inserting the Locking Pin Using Manual ModeCooling Down After a Workout Ending Your WorkoutFollowing 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 CoursesBuckle chest strap Using the Precor Heart Rate OptionWearing the Chest Strap Transmitter Determine proper lengthUtilizing the Heart Rate Interactive Capabilities Using the EFX Heart Rate Control CourseCorrecting Inconsistent Heart Rate Readings Getting 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?Maintaining the EFX Cleaning the EquipmentAccessing the Odometer and Software Version Numbers Power Cord MaintenanceObtaining Service EFX Long Term StorageEFX5.21Si 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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