As you exercise, you will be prompted to keep your pedaling pace near the target rpm setting for the current segment. When the words PEDAL FASTER appear in the upper display or the GO FASTER indicator on the pace guide is lit, increase your pace. When the words PEDAL SLOWER appear or the GO SLOWER indicator is lit, decrease your pace. When the words PEDAL- ING IN RANGE appear or when the center indica- tor is lit, maintain your current pace.
Important: The target rpm settings are intend- ed only to provide motivation. Your actual pace may be slower than the target rpm settings. Make sure to pedal at a pace that is comfort- able for you.
If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance decrease and increase buttons. However, when the current seg- ment ends, the pedals will automatically adjust to the resistance level for the next segment.
If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the profile flashes and the last segment of the workout ends.
4.Perform the first strength exercise when prompted.
When the first strength exercise segment begins, the name of the first strength exercise will appear in the upper display for a few seconds. The time will pause and flash in the left display.
Next, the upper display will show the recommend- ed number of repetitions for the first strength exer- cise.
Step off the elliptical exerciser and prepare to begin the first strength exercise. Every few sec- onds, the console will sound a tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not per- form more than one repetition each time a tone sounds. The display will count down the repetitions as you perform them.
Note: Refer to a weight training manual or exer- cise guide if you are unfamiliar with the correct form for each strength exercise. When performing lunges, alternate legs with each repetition. When performing dumbbell rows, perform half the repeti- tions with your right arm and half the repetitions with your left arm. The strength exercises require the use of dumbbells and an inflatable exercise ball (not included). To purchase dumbbells or an exercise ball, call
5.Continue the cross training workout.
When you have performed the recommended number of repetitions, the words START PEDAL- ING will appear in the upper display. To continue the cross training workout, step onto the elliptical exerciser and start pedaling. The pedals will auto- matically adjust to the resistance level for the next segment.
The workout will continue in this way until the last segment ends. Then, the words PROGRAM DONE will appear in the upper display.
6.Follow your progress with the displays. See step 4 on page 15.
7.Measure your heart rate if desired. See step 5 on page 16.
8.Turn on the fan if desired. See step 6 on page 16.
9.When you are finished exercising, the console will turn off automatically.
See step 7 on page 16.
17
