Precor 9.21i owner manual Getting the Most Out of Your Workout, How Hard Should I Exercise?

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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 14

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 M9.21i or M9.21si Low Impact Treadmill provides excellent and efficient cardiovascular conditioning, while strengthening and toning all the major muscle groups in the lower body. Darkened areas in Diagram 14 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.

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training zone depends on your age and level of fitness.

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Contents USA Important Safety Instructions Precor Heart Rate Option-Safety Guidelines Personal SafetyFederal Communications Commission, Part Information Regarding Use in the U.S.A. and CanadaGrounding Instructions Canadian Department of CommunicationsSetting Up the Low Impact Treadmill Table of ContentsUsing the Precor Heart Rate Option Working Out on the Low Impact TreadmillUnpacking the M9.21i or M9.21si Low Impact Treadmill Before You BeginHardware Kit DiagramAssembly Instructions Setting Up the Low Impact TreadmillInstallation Requirements Lower board HoodSecure Diagram Bottle cage If the running belt,… Then Checking the Alignment of the Running BeltUsing the Magnetic Safety Key Using the Low Impact TreadmillLocating the on and OFF Switch Displays on the Electronic Console Understanding the Electronic ConsoleKeys on the Electronic Console If you want Then Customizing the DisplayWorking Out on the Low Impact Treadmill Review workout statistics Start working outEnd workout Pausing Your Workout Using the Quick Start FeatureRetrieving the Previous Workout Program Cooling Down After a WorkoutChanging the Interval Course Profile High Using the Weight Loss ProgramMedium High Using a Preprogrammed Course on the M9.21si Using the Manual Course ProgramUsing the Random Course Deleting Custom Courses on the M9.21si Creating Custom Courses on the M9.21siWearing the Chest Strap Transmitter Using the Precor Heart Rate OptionUtilizing the Heart Rate Interactive Capabilities Using the Heart Rate CourseCorrecting Inconsistent Heart Rate Readings How Hard Should I Exercise? Getting the Most Out of Your WorkoutHeart Rate Training Zone How Often Should I Exercise? How Long Should I Exercise?Maintaining the Low Impact Treadmills Cleaning the EquipmentChanging the Battery in the Chest Strap Aligning the Running Belt Storing the Chest StrapAdjusting the Tension of the Belt Obtaining Service USA