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HOW TO USE A HEART RATE PROGRAM |
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Each Heart Rate program helps you to keep your heart rate near a certain percentage of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195.) Heart Rate program 5 is designed to keep your heart rate between 65% and 85% of your maximum heart rate while you exercise; Heart Rate program 6 is designed to keep your heart rate between 65% and 80% of your maximum heart rate.
Follow the steps below to use a Heart Rate program.
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1 Turn on the console.
Refer to step 1 on page 12.
2 Select one of the two Heart Rate programs.
Each time the
console is turned on, the manual mode will be selected. To select a Heart Rate pro-
gram, press the
Program button repeatedly until the number 5 or 6 appears in the upper right corner of the display.
The profiles numbered 5 and 6 on the right side of the console show the resistance settings for the Heart Rate programs. For example, profile number 5 shows that when Heart Rate program 5 is selected, the resistance level will gradually increase during the program and then decrease near the end.
3 Enter your age.
When a Heart Rate program is selected, the word AGE will appear in the display. You must enter your age to use a Heart Rate program. To enter your age, first press the + or – button. The current age setting will then be shown. Next, press the + or – button repeatedly to enter your age. Once you have entered your age, your age will be saved in memory until the batteries are replaced.
Hold the handgrip pulse sensor.
When using a Heart Rate program, you must use the handgrip pulse sensor (refer to step 5 on page 12) or the optional chest pulse sensor (refer to page 20). If you use the handgrip pulse sensor, it is not necessary to hold the handgrips continu- ously during the program. However, you should hold the handgrips frequently for the program to operate properly. Each time you hold the hand- grips, keep your hands on the metal contacts for at least 30 seconds. Note: When you are not holding the handgrips, the letters PLS will appear in the display instead of your heart rate.
Start the program.
To start the program, simply begin exercising. Each Heart Rate program consists of twenty, one- minute periods. One resistance setting and one heart rate setting are programmed for each peri- od. (The same resistance setting and/or heart rate setting may be programmed for consecutive periods.)
During the program, the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console. If the cur- rent resistance level is too high or too low, you can adjust the resistance level by pressing the + and – buttons. However, when the current period of the program is completed, the resistance level will automatically change if a different resistance setting is programmed for the next period.
As you exercise,
the bar graphs will help you to keep your heart rate near the heart rate setting for the current
period. The left
bar graph will show your actual exercise pace. The right bar graph will show a target pace. When you hold the handgrip pulse sensor (or wear the optional chest pulse sensor), the console will compare your heart rate to the heart rate setting for the current period. If necessary, the right bar graph will then change to prompt you to increase or decrease your pace to bring your heart rate closer to the current heart rate setting. When the
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