Precor 904 owner manual General Aerobic Training Information, Forearm Flexors/Extensors

Page 21

		General Aerobic Training Information
		A workout on the Precor 904 Total Body Treadmill provides excellent and
		efficient cardiovascular conditioning, while strengthening and toning the thighs,
		calves, and hips. Darkened areas in Diagram 14 indicate the muscles that can
		be improved.

Diagram 14
Muscles exercised during
a treadmill workout.
																			1

1.	Trapezius									1



2.	Deltoid															2
2.	Deltoid															2
3.	Pectorals												3																4
3.	Pectorals
4.	Rhomboids													6			5											7
				9																								7

																													10
5.	Triceps

															8
6.	Biceps
																		8
																		8
7.	Latissimus Dorsi		12
7.	Latissimus Dorsi		12

8.Forearm Flexors/Extensors

9.	Abdominals		13

10.	Erector Spinae				14

11.Gluteals

12.Hip Flexors

13.	Quadriceps				15
					15

14.	Hamstrings		16

						16
15.	Gastrocnemius/Soleus


16.	Peroneus Longus/Brevis

To get the most out of each workout, a general understanding of the principles behind aerobic training is invaluable. The best source of fitness information is your specialty fitness dealer. In addition to providing information on which exercise equipment is the best for your individual needs, your specialty fitness retailer can provide useful advice on training, technique, and exercise physiol- ogy. Your retailer can also recommend good books and videos on these subjects.

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.

page 21

Image 21

Contents Total Body Treadmill Safety Information Please review and observe the following safety guidelinesKeep hands away from the flywheel and other moving parts Table of Contents Unassembled 904 treadmill Unpacking the 904 Total Body TreadmillTips for unpacking the treadmill Hardware kit Assembling the 904 Total Body Treadmill Installation RequirementsAssembly Instructions Preparing to install the front lift barTo assemble the 904 treadmill, take the following steps Installing the Front Lift Bar assembly Removing hardware from the T-knob assembly KnobSliding the rod through the right handrail mount Rest the right handrail on the safety stop Installing the right handrail Knob assemblyDiagram Installing the left handrail Securing the T-knob assemblyThat it screws into the rod OperationAdjusting the Elevation Tube Floor, before you let go of the handrails Placing the treadmill on its sideChecking the Alignment of the Running Belt Using the Precor 904 Total Body Treadmill Beginning Your WorkoutEnding Your Workout Working Out on the 904 Treadmill Total Body TreadmillUsing the Handrails Adjusting the Handrail Resistance Tips for using the handrails followUsing the Micro-Adjustment Knob Forearm Flexors/Extensors General Aerobic Training Information165 175160 155How Often Should I Exercise? How Long Should I Exercise?Cleaning the Treadmill Maintaining the 904 Total Body TreadmillStoring the Treadmill Aligning the Running Belt Is not covered by the limited warranty Rear of the treadmill. See DiagramAdjustment bolt Adjustment bolt clockwise another 1/2 turnLubricating the Running Belt Obtaining ServiceN36520-102 Web Version 9/98

904 specifications

The Precor 904, a model within the renowned line of commercial cardiovascular equipment, stands out for its blend of advanced technologies, ergonomic design, and user-focused features. As an elliptical trainer, it seamlessly embodies the essence of a low-impact workout while ensuring high-intensity training options for users of various fitness levels.

One of the standout features of the Precor 904 is its patented Adaptive Stride Technology, which allows users to customize their stride length from 21 to 24 inches according to their preference. This adaptability makes it suitable for individuals who seek diversity in their workout experience, especially in terms of targeting different muscle groups.

The console design on the Precor 904 is another highlight. It features a user-friendly interface with a bright, backlit display that offers essential workout metrics such as time, distance, calories burned, and heart rate. The machine is equipped with multiple workout programs, including interval training and hill climbing, designed to keep users engaged and motivated throughout their sessions. The integration of touch sensors and wireless heart rate monitoring ensures that users can easily track their exertion levels.

In terms of durability and construction, the Precor 904 is designed for commercial use, with a robust frame that can withstand heavy usage. The heavy-duty flywheel ensures a smooth and quiet operation, enhancing the overall user experience. Furthermore, the patented CrossRamp technology allows users to adjust the incline, adding another layer of customization to their workouts.

The ergonomic design of the Precor 904 is centered around user comfort. The non-slip foot pedals cater to various foot sizes, promoting a secure grip during exercises. Additionally, the upright posture encouraged by the machine minimizes the risk of joint strain, making it an excellent option for individuals recovering from injuries or those with joint sensitivities.

Accessibility is another hallmark of the Precor 904, as its height and entry point are designed for users of all ages and abilities. Whether in a home gym or a commercial fitness center, the Precor 904 provides a versatile cardiovascular workout that can help users achieve their fitness goals effectively. Its combination of innovative technology, user-centric design, and durability makes it a standout choice for both personal and professional environments.