Precor EFX 5.23 Choosing a Program, Using the Touch Heart Rate Feature, Heart Rate Target Zones

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

190

180

Rate

170

High

e

160

R

c

o

150

m

Heart

130

m

en

ul

140

de

d

ar

di

ov

a

sc

a

r

Z

Your

120

R

eco

mm

o

n

e

Peak

e

n

ded

110

We

ight

L

Cardio

oss

Z

100

one

90

Fatburn

80

Warmup

70

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

©2011 Precor Incorporated