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Diagram 13

Training zones

HEART RATE TRAINING ZONE

70

80

90

100

120

130

140

150

160

170

180

190

200

20

25

30

35

40

45

50

55

60

65

70

75

YOUR AGE

YOUR HEAR

T RA

TE

MAX.
HEART
RATE

80% OF
MAX.
HEART
RATE

65% OF
MAX.
HEART
RATE

130

127

120

117

114 111

107

104

97

160

156

148

144

140

136

132

128

124

120

190

185

180

175

170

165

160

155

150

145

RECOMMENDED TRAINING ZONE

94

124

152

116

101

195

200

How Hard Should I Exercise?

Studies show that to achieve the benefits of aerobic exercise, it is necessary to work out hard
enough to raise your heart rate to a certain minimum level, called the “training zone.” Your training
zone depends on your age and level of fitness.

Diagram 13 shows your recommended heart rate training zone, which is calculated using your age
and your maximum aerobic heart rate. Your maximum aerobic heart rate is equal to 220 minus
your age. The chart is based on a resting heart rate of about 72 for males and 80 for females. Your
optimum training zone is between 65% and 80% of your maximum heart rate. For efficient aerobic
exercise, work only hard enough to keep your heart rate in this zone. You will obtain the greatest
fat-burning benefits when you exercise within the optimum training zone.

Pushing yourself beyond the recommended range, (that is, exercising so hard that your heart rate
rises above 80% of maximum) can overstress your muscles. To increase cardiovascular improve-
ment, exercise 

longer, not harder.

Keep in mind that this zone is an approximation, to be used as a guideline—individual heart rates
vary according to several physiological factors. To determine your training zone, find your age on
the diagram, and then follow the vertical line to where it intersects with your heart rate’s “Recom-
mended Training Zone.” For example, if you are 35 years old, your training zone is between 120
and 148 beats per minute. Remember this zone—it is the target zone you should try to maintain as
you work out.

If you do not have an accurate heart rate monitor, you can determine your heart rate by taking your
pulse at a place that you can reach easily and comfortably while you exercise. Typical places for
measuring heart rate are directly over the heart on the left side of the chest, on either side of the
neck, over the temple, or on the thumb side of either wrist. Wherever you measure your pulse,
make sure that you use your index and middle fingers—not your thumb. Your thumb has a strong
pulse which can affect your pulse rate reading.

Summary of Contents for EFX5.21s

Page 1: ...i Elliptical Fitness Crosstrainer Owner s Manual USA R...

Page 2: ...the power source when it is not in use and before putting on or taking off parts Close supervision is necessary when the EFX is used by or near children invalids or disabled persons Use the EFX only...

Page 3: ...emely sensitive you should use the heart rate option with this in mind and take the time to read the following Handle the Precor Heart Rate Option with care Do not drop the equipment It might damage t...

Page 4: ...of the FCC Rules These limits are designed to provide reasonable protection against detrimental interference in a residential installation The EFX generates uses and can radiate radio frequency energy...

Page 5: ...person if you are in doubt as to whether the EFX is properly grounded Do not modify the plug provided with the unit if it doesn t fit the outlet get a proper outlet installed by a qualified technician...

Page 6: ...g Pin 6 Understanding the Electronic Console 6 Displays on the Electronic Console 7 Keys on the Electronic Console 8 Customizing the Display 8 Working Out on the EFX 9 Using the Quick Start Feature 10...

Page 7: ...eart Rate Readings 18 Getting the Most Out of Your Workout 19 How Hard Should I Exercise 20 How Long Should I Exercise 21 How Often Should I Exercise 21 Maintaining the EFX 22 Cleaning the Equipment 2...

Page 8: ...te within a target zone usually 55 to 90 of your maximum heart rate and automatically changes the resistance to keep your heart rate in that zone The EFX is designed for household use only and is uniq...

Page 9: ...120 volt household outlet The EFX is for household use only The EFX is equipped with an integral 3 prong grounded plug that meets safety requirements and protects the machine Assembly Instructions You...

Page 10: ...Washer Bolt 5 Get assistance before performing the following steps 6 Grasp the string that is secured to the base support Gently pull up on the string to produce the ribbon cable connection from insid...

Page 11: ...the connector tabs Connector tabs Receptacle Ribbon cable CAUTION Do not allow your assistant to lift the handrails so high that the excess ribbon cable is stretched or damaged Stretched crimped or da...

Page 12: ...l adjustor Connect the power cord Diagram 7 Rear casing I 0 ON OFF switch Power plug receptacle Power cord connection 14 Plug one end of the power cord into the receptacle at the rear of the unit See...

Page 13: ...e set in motion and you complete one revolution you can change the ramp level Understanding the Electronic Console The electronic console lets you control your EFX As you work out the electronic displ...

Page 14: ...total number of strides completed Refer to Strides per Minute above Calories Indicates the estimated number of calories you are burning while you workout At the end of the workout the number of calor...

Page 15: ...sistance and increasing the strides per minute increasing the resistance and keeping the same strides per minute Note Your work effort can also be affected by the Ramp Control keys Scan Hold Scanning...

Page 16: ...EFX s unique design you have several ways of increasing your work effort decreasing the resistance and increasing the strides per minute increasing the resistance and keeping the same strides per min...

Page 17: ...Cooling down after your workout helps reduce muscle stiffness and soreness by transporting excess lactic acid out of the working muscles It also helps your heart rate return to its normal non exercisi...

Page 18: ...nd hold PAUSE for 3 seconds to access the 5 minute cool down session If you want to exit a course early and still have a cool down hold the PAUSE key down for 3 seconds A prompt appears indicating tha...

Page 19: ...can vary in distance time and ramp Refer to the label on the electronic console for a representation of the course profiles Each course is preprogrammed with a specific duration and several ramp sett...

Page 20: ...you can set a lower ramp and resistance and or stride slowly during the Work interval you can quicken your pace set a higher resistance and or higher ramp level Once you set the first rest and work in...

Page 21: ...four times a week the weight loss mode will help you reach your ideal weight and fitness level quickly and efficiently The Weight Loss Program is similar to the interval course on your EFX The Weight...

Page 22: ...iation 1 At the course prompt choose your custom course either CUST1 or CUST2 by pressing the or keys until you see the desired course Press ENTER to select it Note The following instructions assume t...

Page 23: ...ompletely wireless system A built in receiver displays continual feedback about your heart rate when you wear the transmitter strap around your chest No bulky wires or cables interfere with your movem...

Page 24: ...reness Note Refer to Precor Heart Rate Option Safety Guidelines Using the EFX Heart Rate Control Course The EFX Heart Rate Control Course has been designed from research conducted at the world renowne...

Page 25: ...tics press Hold to Reset for more than 4 seconds The display returns to the Precor banner Hold onto the handrails while you step off the EFX and turn it 0 OFF Correcting Inconsistent Heart Rate Readin...

Page 26: ...session should be and how often you need to exercise to benefit from a regular program A workout on the EFX provides excellent and efficient cardiovascular conditioning while strength ening and toning...

Page 27: ...the greatest fat burning benefits when you exercise within the optimum training zone Pushing yourself beyond the recommended range that is exercising so hard that your heart rate rises above 80 of max...

Page 28: ...session depends on your fitness level Exercise physiologists have determined that to attain cardiovascular benefits from exercise you should maintain your heart rate in its training zone for at least...

Page 29: ...es little maintenance beyond keeping it dust free and cleaning the chest strap with mild soap and water Use a damp sponge or soft cloth to clean the chest strap Dry the surface thoroughly with a clean...

Page 30: ...on code and part number If you need to access this information take the following steps 1 While the scrolling banner PRECOR EFX is being displayed press the following keys in sequence Resistance Contr...

Page 31: ...Rate Option and optional receiver be installed in electronic console To be activated the chest strap transmitter must be worn Precor EFX Elliptical Fitness Crosstraining and logo Workout Smarter and...

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