Precor EFX 5.21si owner manual How Long Should I Exercise?, How Often Should I Exercise?

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Once you locate your pulse, look at a clock with a second hand, and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 13. If neces- sary, increase or decrease your activity level to bring your heart rate into your training zone. You can regulate your work level (and heart rate) by changing resistance, stride rate, and ramp level.

Remember—your heart rate is the definitive measure of how hard you are working.

Regardless of your fitness level, avoid doing too much too soon. Striding too fast or choosing too high of an ramp level are common errors. Give yourself time to become familiar with your unit and to improve your fitness level. Then you can gradually change the resistance, stride rate, and ramp level to make your workouts more challenging.

How Long Should I Exercise?

The length of each exercise session depends on your fitness level. Exercise physiologists have determined that, to attain cardiovascular benefits from exercise, you should maintain your heart rate in its training zone for at least 15 minutes. This is in addition to your warm-up time, and does not include cool down. You should always allow several minutes to bring your heart rate into the training zone, by starting out slowly and gradually increasing work level. Similarly, use several minutes of light exercise after the workout to bring your heart rate down to near resting level.

The higher your fitness level, the longer you should maintain your heart rate in the training zone (between 20 and 30 minutes). Beginners should always start slowly, and gradually bring their sessions up to 20 minutes or more.

How Often Should I Exercise?

Research indicates that aerobic sessions of 20 minutes or more should be done at least three to five times a week to obtain significant cardiovascular benefits. Most experts agree that sensible eating habits and regular aerobic exercise are the keys to weight control and fitness. A recent study, which tracked several subjects over a period of years, conclusively shows that exercise, not dieting, is the key factor to long-term weight loss.

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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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