4prompted.
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 exercise.Perform the first strength exercise when
Step off the
exercise cycle and prepare to begin
the first strength exercise. Every few seconds, the con-
sole will sound a
tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not perform more than one repetition each time a tone sounds. The display will count down 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 the included dumb- bells and an inflatable exercise ball (not included).
To purchase an exercise ball, call
5Continue 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 exercise cycle and start pedaling. the pedals will automati- cally adjust to the resistance level for the next segment.
The program will continue in this way until the last segment ends. Then, the words PROGRAM DONE will appear in the display.
6Follow your progress with the display.
See step 4 on page 12.
7Measure your heart rate if desired.
See step 5 on page 13.
8Turn on the fan if desired. See step 6 on page 13.
9 When you are finished exercising, the console will turn off automatically.
See step 7 on page 13.
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