21
Fusion Program
In this interval program you will alternate between mid-high intensity cardiovascular intervals
on the elliptical trainer, strength exercises off of the elliptical trainer, and low intensity
recovery intervals on the elliptical trainer. You will need a pair of objects that can be
comfortably held in your hands (dumbbells, water jugs, soup cans, etc.) for 4 of the 5 strength
exercises performed in this program
1.
Press the
Fusion
key. Press
Enter
to select the program. The display will prompt you
through the programming.
2.
If
Enter
was pressed, the Message center will now be blinking a value, indicating your Age
(default is 35). Entering your correct age affects the heart rate Bar Graph Display and the
Heart Rate programs. Use the
Level Up
/
Down
keys to adjust, then press
Enter
. Your age
determines your recommended maximum heart rate. Since the Bar Graph Display
and the Heart Rate features are based on a percentage of your maximum heart rate, it is
important to enter the correct age for these features to work properly.
3.
The Message Center will now be blinking a value, indicating your Body Weight (default is
150 lbs). Entering the correct body weight will affect the calorie count. Use the
Level
Up
/
Down
keys to adjust, then press
Enter
.
A note about the Calorie display: No exercise machine can give you an exact calorie count
because there are too many factors which determine exact calorie burn for a particular
person. Even if someone is the exact same body weight, age and height, their calorie burn
may be very different than yours.
The Calorie display is to be used as a reference only to monitor improvement from
workout to workout. The calorie count displayed in this program won’t be accurate
because the machine can’t calculate calories expended while strength training.
4.
The Message Center will now be blinking the preset top Resistance level of the selected
program (default/minimum resistance is Level 5). Use the
Level Up
/
Down
keys to adjust,
then press
Enter
. This value will be the Level for all cardio intervals. The resistance level
can be adjusted at any time during the program.
5.
The Message Center will be blinking the number of intervals desired (default is 10); you
may select 10 (5 cardio & 5 strength), 20 (10 cardio & 10 strength), or 30 (15 cardio & 15
strength). Use the
Level Up
/
Down
keys to adjust, then press
Enter
.
6.
The Message Center will be blinking the desired Interval time (default is 2:00). The time
you select will be the duration of each cardio interval.
Note: As a general rule, the longer
the interval, the less resistance (elliptical trainer) is required and the more repetitions you
perform, the less weight
(dumbbells) you need to use; use the
Level Up
/
Down
keys to
adjust, then press
Enter
.
7.
The Message Center will be blinking the recovery time you desire (default is 0:30) after
completing both the cardio &strength intervals. Use the
Level Up
/
Down
keys to adjust,
then press
Enter
.
Summary of Contents for 161173795US
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