Precor 9.21i owner manual Using the Weight Loss Program, Medium High

Using the Weight Loss Program

CAUTION: Before beginning any fitness program, you should obtain a complete physical examination from your personal physician.

CAUTION: The treadmill may automatically change incline when you enter a program. Stay clear of the lift mechanism and hood area until the treadmill has completed the recalibration process.

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 similar to the interval course program on your M9.21i or M9.21si treadmill. The Weight Loss Program provides a 28-minute workout with inclines preset to a minimum level for the 4-minute rest interval and a maximum level for the 4-minute work interval.

You can adjust the incline during any interval segment. However, changing the incline will reduce the effectiveness of your weight loss program. Any time you adjust the incline, the software returns to the default incline of minimum or maximum at the beginning of the next rest or work interval. The treadmill alerts you of upcoming incline or interval changes by scrolling messages across the display.

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 will help you reach your ideal weight and fitness level quickly and efficiently.

To use the Weight Loss mode, follow the steps found in the section titled Working Out on Your M9.21i or M9.21si Treadmill. When the electronic console display prompts you to select a course, use the▼ or ▲ keys to select “WT.LS.” and then, press ENTER.

Note: Be sure to enter your correct weight at the weight prompt. Deviating from your actual weight reduces the effectiveness of the weight loss program.

Table 1

Speed calculated in mph & kph

Perceived Level of Fitness

7 7.3 High

and kph

6

5

5.8 Medium High

5.0 Medium

Speed in mph

4.5High

4

	3.6	Medium High
			3.5	Medium Low
3	3.1	Medium
		Medium Low
2	2.2		2.1	Low

11.3 Low

MPH KPH

CAUTION: If you are unsure about your level of fitness, start at the low speed. Do not increase your speed beyond 1.3 mph or 2.1 kph.

Remember, always consult your physician before beginning any new exercise routine.

Set the speed of the treadmill based on your perceived level of fitness (low, medium, or high— see Table 1). The incline is preset to accommodate your level of fitness.

If you wish to continue the weight loss program at the end of the 28-minute period, press the SPEED▲. The speed remains constant and the preset 4-minute rest and work intervals continue to repeat until you press the STOP key. If you want to adjust the speed, press the SPEED▼ or ▲ key until the desired speed appears in the display.

Always 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 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 15 in Getting the Most Out of Your Workout 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. For 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.

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