Choosing 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.

For all fitness levels, plan to exercise at a comfortable pace for 20 to 30 minutes a day. To monitor your heart rate, use the touch-sensitive grips. Supplement your plans with fitness workouts from the Precor web site (www.precor.com).

Using the Touch Heart Rate Feature

Note: Touch heart rate performance may vary based on a user’s physiology, fitness level, age, and other factors. You may experience an erratic readout if your hands are dry, dirty, or oily, or if the skin on your palms is especially thick. Wearing hand lotion can also cause an erratic readout. In addition, make sure that the sensors are clean to ensure proper contact can be maintained.

To use the touch heart rate feature, place the palm of your hands directly on the metal heart rate sensors on the equipment’s handlebars. To ensure a more accurate heart rate readout, make sure you follow these tips:

•Both hands must grip the sensors for your heart rate to register.

•It takes a number of consecutive heart beats

(15-20 seconds) for your heart rate to register.

•When gripping the sensors, do not grip tightly. Keep a loose, cupping hold. Holding the grips tightly can affect the reading.

•As you work out, your perspiration will help transmit your heart rate signal. If you have difficulty using the handheld grips to determine your heart rate, try the sensors again later in the workout to see if you can obtain a heart rate signal.

•If the touch heart rate feature does not work for you, Precor recommends that you use a chest transmitter strap.

CAUTION: Your heart rate should never exceed 85% of your maximum aerobic heart rate. Your maximum heart rate is equal to 220 minus your age. (Diagram A).

Heart Rate Target Zones

	200
	200
	190
	190
	180
	180
Rate	170																												High
	170				e

	160
	160		R			c	o
	150		R			c	o
								m
Heart	130							m		en								ul
Heart	130									en								ul
	140										de
												d	ar		di
															ov
																a	sc	a		r
																	sc				Z
																					Z
Your	120	R		eco			mm														o		n	e					Peak
	120			eco			mm		e	n																			Peak
										ded
	110											We		ight		L													Cardio
	110													ight		L													Cardio
																oss
																		Z
	100																		one
	100
	90																												Fatburn
	90																												Fatburn
	80																												Warmup
	80
	70

		20			25				30		35			40		45		50				55			60	65	70	75
		20			25				30		35			40		45		50				55			60	65	70	75

Your Age

Diagram A

Using a Chest Strap Transmitter

WARNING Signals used by the Chest Strap Transmitter (or heart rate strap)

may interfere with pacemakers or other implanted devices. Consult your physician and the manufacturers of your Chest Strap Transmitter and implanted device before using a Chest Strap Transmitter.

Wearing a chest strap transmitter during your workout provides steady heart rate information. For the equipment to detect your heart rate, you must grip the touch heart rate sensors or wear a chest strap transmitter while exercising. In the presence of both touch and wireless data, the touch data takes precedence and will display.

Note: To receive an accurate reading, the strap needs to be in direct contact with the skin on the lower sternum (just below the bust line for women).

To use a chest strap:

1.Carefully dampen the back of the strap with tap water.

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.

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

4.Test the chest strap placement by checking the heart rate function on the equipment. If a heart rate is registering, your chest strap placement is correct. If the equipment does not register a heart rate, readjust the strap and recheck the heart rate function.

Precor Incorporated

20031 142nd Avenue NE

P.O. Box 7202

Woodinville, WA USA 98072-4002

www.precor.com

5.2x HR INFO 300090-141

Precor EFX manual Choosing a Program

Models: EFX