Precor EFX 5.21si Working Out on the EFX, Heart rate. See Cooling Down After Your Workout

4	Working Out on the EFX
	Before using your EFX, we recommend that you follow these instructions and go through a
	preliminary demonstration of the unit.
	When using the EFX, follow these general guidelines:
	•	Before and after a workout, gently stretch your lower body and back to help prevent stiffness
		or soreness.
	•	At the beginning of a workout, take several minutes to bring your heart rate into your training
		zone, shown in Diagram 13 on page 21.
	•	After your workout, walk slowly for several minutes to cool down your body and lower your
		heart rate. See Cooling Down After Your Workout.

Quick Steps to Working Out

1Put on chest strap (Available with the purchase of the Precor Heart Rate Option).

A variety of exercise options are available on the EFX. The course profiles shown on the display console label provide workouts from manual mode to customized courses all with heart rate interactive capability. (To use the Smart RateTM and Heart Rate features, you will need to purchase and install the Precor Heart Rate Option.)

As you workout, keep in mind that because of the EFX’s unique design, you have several ways of increasing your work effort:

•decreasing the resistance and increasing the strides per minute.

•increasing the resistance and keeping the same strides per minute.

•increasing both the resistance and ramp settings and maintaining your stride rate. To work out on the EFX, take the following steps:

1.For Smart RateTM or your Heart Rate to appear on the display, the heart rate receiver must be installed in the display console and you need to wear the POLAR® chest strap. Refer to Wearing the Chest Strap Transmitter to learn how to properly use the chest strap.

2Remove the locking pin.

2.Locate the locking pin that secures the roller arm to the ramp. Pull firmly on the locking pin to slide it out of the roller arm.

3 Turn I (ON) the EFX.	3. Locate the I/0 switch at the rear of the unit and turn it to I (ON). The Precor banner, “PRECOR
	EFX5.21Si..., Workout Smarter,” scrolls across the display console.

4Hold onto the handrails and step carefully into the foot pedals.

5Enter weight or press Quick Start.

6Enter Age.

7Select Course.

Use the optional Smart RateTM and Heart Rate displays to keep your heart rate in your target zone: cardiovascular or weight loss.

4.Face the display console and hold onto the handrails as you place your feet into the foot pedals. Notice that when the foot pedals move, the weight prompt appears.

Important: To access Manual mode, press Quick Start. A default weight of 150 lbs (68 kg) is used for calculating the Calories display. Refer to Using the Quick Start Feature.

5.If you do not use Quick Start, press any or key to change the weight. (The weight increases and decreases in 5-pound or 2 kilogram increments.) To increase the accuracy of the calorie count, select a weight that is closest to your actual weight. Press Enter.

6.At the age prompt (which only appears if you are wearing the POLAR® chest strap), use any or key to display your age and then, press Enter.

7.Choose your workout mode either Manual (MANL), or one of the programs: CrossTraining (XTR), Gluteals (GLT), Interval (INTV), Heart Rate Course (HRC), Weight Loss (WTLS), Random (RAND), Custom 1 (CST1), or Custom 2 (CST2) modes. Press the or key until you see the desired mode or course number appear on the display, then press Enter.

Note: Refer to the label on the display console. This label provides information about the courses and illustrates the course profiles. HRC appears only if the Precor Heart Rate Option is installed.

Important: Before working out, review the information in this manual regarding the different EFX programs and their operation. Refer to pages 12 through 16.

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