page 35
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Cardiovascular Zone
When you maintain your heart rate between 70% and 85% of your maximum
aerobic heart rate, you are improving your overall cardiovascular/cardiorespira-
tory fitness level. Maintaining your heart rate in either zone (weight loss or cardio-
vascular) for 30 minutes or more on a regular basis (minimum three times a week)
provides the greatest benefits.
MANUAL MODE AND THE QUICKSTART
TM
KEY
Manual mode lets you determine the ramp incline and set the resistance level. As
with other courses, when you complete the time limit set for the course, the
automatic cool-down period begins.
You can choose Manual mode in two different ways:
•
pressing the QuickStart key at the Precor banner. QuickStart bypasses the
remaining selections and starts the Manual course. Default values
include a time limit of 30 minutes (or the Club setting, whichever is smaller),
150 lbs. (68 kg.) and an age of 0. The SmartRate
®
display is inactive.
•
pressing Enter at the Precor banner. This causes the EFX to display several
Setup prompts. At the course prompt, select #1 — Manual course.
The Manual course profile initially appears as a flat line. Use the
▼▲
keys or the
numeric keys to adjust ramp incline and the resistance level. (See page 28 for more
information.) As you proceed with your workout, a blinking column represents your
position on the course.
Diagram 17 Target zones
HEART RATE TARGET ZONES
20 25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
YOUR AGE
YOUR HEAR
T RA
TE
MAX.
HEART
RATE
RECOMMENDED WEIGHT LOSS ZONE
RECOMMENDED CARDIOV
ASCULAR ZONE
Cardio
Zone
Weight
Loss
Zone
