As you exercise, you will be prompted to keep your pedaling pace near the tar- get rpm setting for the current seg-
ment. When an upward arrow appears in the dis- play, increase your pace. When a downward arrow appears in the display, decrease your pace. When no arrows 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 Quick Resistance buttons. Important: When the current segment of the program ends, the pedals will automatically adjust to the resistance setting for the next segment.
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.
Step off the elliptical exerciser and prepare to begin the first strength exercise. Perform repeti- tions of the exercise as directed by the personal trainer. Exercise with a slow, steady motion; do not perform more than one repetition during each interval indicated by the personal trainer. The dis- play will also count the repetitions 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 baH, call the
toll=free telephone number on the front cover of this manual
Continue the cross trainer program.
When you have performed the recommended number of repetitions, the words START STRID- ING will appear in the display. To continue the cross trainer 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. To stop the program at any time, stop pedaling. A tone will sound and the time will begin to flash in the display. To restart the pro- gram, simply resume pedaling.
Follow your progress with the display.
See step 4 on page 14.
Measure your heart rate if desired.
See step 5 on page 15.
Turn on the fan if desired.
See step 6 on page 15.
When you are finished exercising, the console will turn off automatically.
See step 7 on page 15.
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