Precor 5.33, 5.23 manual Choose a Program

Choose a Program

•Determine your level of fitness: beginner, intermediate, or advanced.

•Determine your immediate goal: endurance training, cardio-conditioning, or weight loss.

If you are a beginner, start a cardio-conditioning program to slowly adjust your body to a comfortable level of exercise. Over a recommended 8-week period, you will increase your endurance and strength while improving flexibility.

If you have been exercising and feel that you have reached an intermediate or advanced fitness level, you probably have established goals for yourself.

For all fitness levels, plan to exercise at a comfortable pace for 20 to 30 minutes a day. Wear a chest strap to monitor your heart rate. Supplement your plans with fitness workouts from the Precor website (www.precor.com). The Precor website provides numerous fitness workouts and expert advice to help you reach your fitness goals.

1.Carefully dampen the back of the strap with tap water (Diagram A).

Important::Do not use deionized water. It does not have the proper minerals and salts to conduct electrical impulses.

2.Adjust the strap and fasten it around your chest. The strap should feel snug, not restrictive (Diagram B).

3.Make sure that the chest strap is right side up, lies horizontally across your chest, and is centered in the middle of your chest (Diagram C).

Diagram A Diagram B Diagram C

When these steps are complete, you are ready to view your heart rate!

For the greatest benefits, maintain your heart rate in either zone (weight loss or cardiovascular) for 30 minutes or more at least three times a week.

CAUTION: Your heart rate should never exceed 85% of your maximum aerobic heart rate or go above your target zone (Diagram D).

Heart Rate Target Zones

200

190

180

Rate

170

150

e

co

160

R

m

Heart

m

en

cu

Heart

140

de

d

a

r

Max.

di

130

ov

as

l

ar

Z

n

Rate

Your

120

R

ec

o

e

o

en

Cardio

110

d

ed

We

ig

ht

Zone

L

oss

Z

100

one

Weight

90

Loss

80

Zone

70

20

25

30

35

40

45

50

55

60

65

70

75

Your Age

Wear a Chest Strap

During a workout, the heart rate features appear on the display when you wear a chest strap. To receive an accurate reading, the strap needs to be in direct contact with your skin. Be sure to wear the chest strap underneath your clothing.

Note: The Precor heart rate receiver must be properly installed in the display console before a heartbeat can be detected. Check with your dealer to make sure it is installed in your product.

SmartRate® and Heart Rate Features

The SmartRate and heart rate displays provide visual cues that help you adjust your fitness routine to reach your goals. Use these features to keep your heart rate within the target zones for weight loss or cardio- conditioning.

When you begin a workout, a blinking segment in the SmartRate display appears if you entered your age during the setup phase. The blinking segment indicates the current zone of your heart rate: weight loss or cardiovascular. For the ideal weight loss range, your heart rate should remain between 55% and 70% of your maximum aerobic heart rate. To improve your overall cardiovascular and respiratory fitness level, maintain your heart rate between 70% and 85% of your maximum aerobic heart rate.

Diagram D

Cool Down After Your Workout

Cooling down is an important aspect of your workout because it helps reduce muscle stiffness and soreness by transporting excess lactic acid out of the working muscles. Cooling down for at least three minutes helps provide a smooth transition that allows your heart rate to return to its normal, non-exercising state.

Precor Incorporated

20031 142nd Avenue NE

P.O. Box 7202

©2005 Precor Incorporated

Woodinville, WA USA 98072-4002

www.precor.com