Precor EFX556, Commercial EFX Heart Rate Training Zone, Manual Mode and the Quick Start KEY

C O M M E R C I A L	P R O D U C T S									D I V I S I O N
Diagram 11 Training Zones			HEART RATE TRAINING ZONE
			200	195
		200			190
						185
		190					180
		180						175	170
		170								165
			160								160
	RATE			156 152								155
		160				148							150
	HEART	150					144							145
								140
									136
	YOUR	140								132					MAX.
											128
												124			HEART
		130	130										120		RATE
				127										116
		120			124	120
							117 114								80% OF
		100							111 107
											104				MAX.
												101	97		HEART
		90												94	RATE
															65% OF
		80													MAX.
															HEART
		70	20	25	30	35	40	45	50	55	60	65	70	75	RATE
								YOUR AGE

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 11 for your appropriate training zone.

When you maintain your heart rate between 70% and 85% of your maximum aerobic heart rate, you are improving your overall cardiovascular/cardiorespi- ratory fitness level. Maintaining your heart rate in either zone (weight loss or cardiovascular) for 30 minutes or more on a regular basis (minimum 3 times a week) provides the greatest benefits.

MANUAL MODE AND THE QUICK START KEY

Manual mode lets you determine the resistance level which affects the effort you put into your workout. As with other courses, when you complete the time limit set for the course, the automatic cool-down period begins.

You can choose Manual mode in two different ways:

•pressing the Quick Start key at the Precor banner. Quick Start bypasses the remaining selections and starts the Manual course. Default values include a time limit of 30 minutes (or the Club setting, whichever is smaller),

150 lbs. (68 kg.) and an age of 0. The Smart Rate® display is inactive.

•pressing Enter at the Precor banner. This causes the EFX to display

several Setup prompts. At the course prompt, select #1 — Manual course.

The Manual course profile appears as a flat line. Use the ▼▲ keys or the numeric keys to adjust the resistance level. (See page 24 for more information on the different key’s function.) As you proceed with your workout, a blinking cell represents your position on the course.

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