Precor 904 owner manual How Long Should I Exercise?, How Often Should I Exercise?

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Once you locate your pulse, look at the time 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 15. If necessary, 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 the belt’s speed or incline 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. Running or walking too fast or setting the elevation too low are common errors. Give yourself time to become familiar with your treadmill and improve your fitness level. Then you can gradually increase your speed and change the elevation 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 the 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 warm up and bring your heart rate into your training zone by starting out slowly, and gradually increasing the work level. Similarly, use several minutes of light exercise to cool down after the workout and 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 then, gradually increase 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 3 to 5 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 successful long-term weight loss.

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Contents Total Body Treadmill Keep hands away from the flywheel and other moving parts Safety InformationPlease review and observe the following safety guidelines 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 RequirementsTo assemble the 904 treadmill, take the following steps Assembly InstructionsPreparing to install the front lift bar Installing the Front Lift Bar assembly Sliding the rod through the right handrail mount Removing hardware from the T-knob assemblyKnob Rest the right handrail on the safety stop Installing the right handrail Knob assemblyOperation Installing the left handrail Securing the T-knob assemblyDiagram That it screws into the rodAdjusting the Elevation Tube Floor, before you let go of the handrails Placing the treadmill on its sideChecking the Alignment of the Running Belt Ending Your Workout Using the Precor 904 Total Body TreadmillBeginning 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 Information155 175165 160How Often Should I Exercise? How Long Should I Exercise?Storing the Treadmill Cleaning the TreadmillMaintaining the 904 Total Body Treadmill Aligning the Running Belt Adjustment bolt clockwise another 1/2 turn Rear of the treadmill. See DiagramIs not covered by the limited warranty Adjustment boltLubricating 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.
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