When the first segment is completed, all resis- tance settings will move one column to the left. The resistance setting for the second segment will then appear in the flashing Current Segment column and the pedals will automatically adjust to the resistance setting for the second segment. Note: If all the indicators in the Current Segment column are lit, the resistance settings may move downward so that only the highest indicators appear in the matrix.
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 display, increase your pace. When the words PEDAL SLOWER appear in the display, decrease your pace. When the words PEDALING IN RANGE appear, 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 set- tings. Make sure to exercise at a pace that is comfortable for you.
If the resistance setting for the current segment is too high or too low, you can manually override the setting by pressing the Resistance decrease or increase buttons. Every few times you press a Resistance button, an additional indicator will appear or disappear in the Current Segment col- umn; if any of the columns to the right of the Current Segment column have the same number of lit indicators as the Current Segment column, an additional indicator may appear or disappear in those columns as well. Important: When the current segment of the program ends, the ped- als will automatically adjust to the resistance setting for the next segment.
To stop the program at any time, stop pedaling. The time will begin to flash in the display. To restart the program, simply resume pedaling.
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 display for a few seconds. The time will pause and flash in the display.
Next, the display will show the recommended 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 repeti- tions as you perform them.
Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When performing lunges, alternate legs with each repe- tition. When performing dumbbell rows, perform half the repetitions 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 pur- chase dumbbells or an exercise ball, call the
Continue the cross training program. When you have performed the recommended number of repetitions, the words START PEDAL- ING will appear in the display. To continue the cross training program, step onto the exerciser and start pedaling. The pedals will automatically adjust to the resistance setting for the next seg- ment.
The program will continue in this way until the last segment ends. Then, the words PROGRAM DONE will appear in the display.
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