Precor EFX 5.21 Workout Tips, Begin Your Workout with QUICKSTART, The Locking Pin on the, 5.23

QUICKSTART™

CAUTION: Before using the EFX, read all these instructions. Failure to do so may result in serious injury.

• Do not allow children or those unfamiliar with its operation, on or near this equipment.

• Before beginning any fitness program, see your

physician for a thorough physical examination.
Seek advice from your physician to learn the
target heart rate appropriate for your
fitness level.				®
• Always face the display and use the
			EFX 5.21
stationary handrail for balance. Never
attempt to turn around on the EFX.
• If you feel pain, faintness, or dizziness,			EFX	®	5.23
stop exercising immediately.
The Locking Pin on the
Roller Arm			
The locking pin on the EFX
ramp secures the roller arm
from use. To prevent unauthorized
use, secure the roller arm with the
locking pin after every workout.	Workout Tips
Pull firmly on the pin to slide it
	•	Before and after an exercise session, gently
out of the roller arm. A lanyard
attaches the locking pin to		stretch your lower body and back to help prevent
the ramp. Store the locking		stiffness or soreness.
pin underneath the ramp	•	At the beginning of an exercise session, take
once it is removed from
the roller arm.		several minutes to bring your heart rate into your
		target zone (shown in Diagram A on the other side
		of this card).

• To display your heart rate, use both hands to grasp the touch-sensitive grips.

• To pause during your workout, stop pedaling. Pause mode has a 10-minute time limit.

• Incorporate a cool-down period into your exercise session to help lower your heart rate and minimize muscle stiffness and soreness.

Begin Your Workout with QUICKSTART

To begin exercising immediately without personalizing your exercise session, take the following steps.

1.Turn On the EFX using the power switch located at the rear of the unit, near the power cord.

2.Remove the locking pin that secures the roller arm.

3.Manually adjust the ramp to your preferred incline

4.Hold on to the stationary handrail and step on the foot pedals.

5.Begin pedaling. Maintain a comfortable stride rate between 100 and 150 strides per minute depending on your level of fitness.

6.Press QUICKSTART and the Manual Program begins. An exercise session goal of 30 minutes appears in the TIME display and counts down.

Note: To select a different program, refer to your owner’s manual.

7.When you reach the time goal, you automatically enter a cool-down period. After you complete the cool-down period, the equipment displays a summary of your exercise session statistics. If you used the touch-sensitive grips during your workout, your average heart rate appears in the display as well.

8.Stop pedaling and hold on to the stationary handrail while you carefully step down from the EFX.

9.To prevent unauthorized use, turn Off the EFX and secure the roller arm with the locking pin.

EFX 5.21/5.23 QSC 300997-141, July 2011, en