22
CAUTION
: the shorter the recovery time, the longer your heart rate will stay elevated; if you
are new to exercise or have recently resumed an exercise program after a considerable
amount of time off, it is recommended that your recovery interval length either matches or
exceeds the length of the cardio interval.
• The user selects 10 inter vals (5 cardio and 5 strength)
with the following inter val durations – length of each
cardio and recover y inter val is 1:00
•
Program begins with a 3:00 warm up (1:00 @ Level 1,
1:00 @ Level 2, and 1:00 @ Level 3).You have the option
to press Enter to bypass the warm up.
•
1st cardio inter val begins, lasting 1:00; console counts
down to 0:00 and the Message Center displays
“STRENGTH INTERVAL BEGIN DUMBBELL ROW”
•
User exits the elliptical trainer to perform the strength
exercise. The user now performs 8-20 repetitions (each
repetition is 1 up and down por tion of the exercise).
Note: if you are a beginner or are in below average
physical condition, perform each repetition in
approximately 2 seconds (1 second up, 1 second down);
if you are in average or above average physical condition,
with no medical issues, you have the option to
perform the repetitions faster (1 second total: .5 seconds
up, .5 seconds down). After completing all of your
repetitions, sit back on the elliptical trainer to proceed
with your recovery interval.
• Console displays “PRESS ENTER TO BEGIN RECOVERY”;
user pedals @ Level 1 for 1:00
• Console then displays 2nd cardio inter val and the
process proceeds until the user has performed
•
5 cardio, 5 strength, and 5 recover y inter vals; the 5 strength
exercises will be performed 1x each. If you selected 20
inter vals, you would perform each strength exercise twice,
before proceeding to the next exercise. If you selected 30
inter vals, you will perform each strength exercise 3x (each
exercise once, until all five have been performed, then
repeat the sequence twice more).
•
The last 2 segments of the program are a Cool Down
phase with the user pedaling @ Level 1.This can be by-
passed by pressing Enter to end the program.
Caution: Exercises that require dumbbell use - Select a
pair of dumbbells that you will be able to safely and
effectively maneuver for all of the strength intervals.
Summary of Contents for 161173795US
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