ProForm 831.285284 HOW to USE a Heart Rate Program, Select one of the two Heart Rate programs

HOW TO USE A HEART RATE PROGRAM

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.

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		.
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	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.

5 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 pace indica- tors will help you to keep your heart rate near the heart rate setting for the

current period.

The left pace indicator will show your actual exer- cise pace. The right pace indicator 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 neces- sary, the right pace indicator will then change to prompt you to increase or decrease your pace to bring your heart rate closer to the current heart

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