Precor EFX 221, User Manual

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WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME
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PRECISION
™
SERIES
AND ENERGY
™
SERIES
ELLIPTICALS
HEART RA
TE INFORMA
TION
CHOO sE A W ORKOUT
• Determine y our level of fitnes s: beginner,
intermediat e, or advanc ed.
• Determine y our immediate g oal: enduranc e
training, car dio-conditioning, or w eight loss.
If you ar e a beginner, star t with a cardio-c onditioning
work out to gr adually adjust your body t o the demands of
exer cise. Over a r ecommended eight -w eek period, you will
increase y our enduranc e and streng th.
For all fitnes s levels, plan t o exer cise at an appropriat ely
challenging pace f or 20 to 30 minut es a day. W ear a chest
strap t o monitor y our heart r ate. Supplement y our plans
with fitness w orkouts fr om the Prec or web sit e
(www .prec or.com). T he Prec or web sit e also provides
exper t advice t o help you r each your fitnes s goals.
MONIT OR Y OUR H EART R ATE
The Smar tRate and hear t rat e displays pr ovide visual cues
that help you adjust y our fitness r outine to r each your
goals. Use these f eatures t o keep y our heart r ate within
the target z ones.
Wear a C hest Str ap
During a work out, the heart r ate f eatures appear on
the display when y ou wear a chest str ap. T o rec eive an
accur ate r eading, the chest strap needs t o be in direct
contact with y our skin. After y ou put on the chest strap ,
fac e the display c onsole for a minimum of 15 sec onds. This
allow s the rec eiver in the c onsole to r ecogniz e the signal
from the chest str ap.
1. Carefully dampen the back of the str ap with tap
wat er (Diagram A ).
Important : Do not use deionized w ater . It does
not have the pr oper minerals and salts t o conduct
electrical impulses.
2. Adjust the str ap and fast en it around y our chest.
The str ap should feel snug, not r estrictive
(Diagram B ).
3. Make sur e that the chest strap is right side up , lies
horizontally acr oss y our chest, and is cent ered in
the middle of your chest (Diagr am C).
When these steps ar e complet e, you ar e ready t o view
your hear t rat e.
touch- Sensitive Handr ail Grips
Sever al Prec or products inc orporat e touch-sensitiv e
heart r ate grips on the handr ails. If you pr efer t o use
the touch-sensitiv e handrail grips, use both hands.
Make sur e both hands are moist (not dry ) and avoid
grasping the sensor s too tightly .
not e: For the best hear t rat e monitoring r esults, wear a
chest strap .
sMARTR ATE ® FEA TUREs
When you begin an e xer cise session, a blinking
segment in the SmartRat e display appear s if you
enter ed your ag e during the setup phase. The blinking
segment indicates the curr ent zone of y our heart r ate.
The calculation used f or the heart r ate tar get z one is
your maximum aer obic heart r ate:
207 - (ag e x 0.6 7), multiplied by a per centag e.
For the ideal w eight loss r ange, y our heart r ate should
remain bet ween 55% and 6 9% of your maximum
aerobic hear t rat e. T o impr ove y our over all
cardio vascular and r espirat ory fitness le vel, maintain
your hear t rat e betw een 70% and 85% of y our
maximum aerobic hear t rat e. For the gr eatest benefits,
maintain your hear t rat e in either zone f or 30 minutes or
more at least thr ee times a week.
Ca UtI on: Y our heart r ate should ne ver e xceed
85% of your maximum aer obic heart r ate or g o
above y our target z one (Diagram D ).
COO l DO WN A FTER Y OUR W ORKOUT
Cooling do wn is an important aspect of y our work out
because it helps reduc e muscle stiffness and
sorenes s by tr ansporting e xces s lactic acid out of the
working muscles. C ooling down f or at least three
minutes helps pr ovide a smooth tr ansition that allow s
your hear t rat e to r eturn to its normal, non-e xer cising state.
20031 142nd A venue NE | P .O . Box 7 202
Woodin ville, WA US A 98072 -4002
www.pr ecor .com
P/N 30 3172- 112 | ©2014 P rec or Incorpor ated
Diagram D: Hear t Rat e Tar get Zones
Diagram A Diagram B Diagram C
Choo se a P rog ram
• Dete rm ine yo ur l evel o f fitn ess: beg inne r,
interme dia te, or adva nced .
• Dete rmine you r imme diat e goal : endur ance
trai ning, c ard io-c onditioni ng, or wei ght loss.
If yo u are a b egi nner , sta rt a card io-con ditio ning
program t o sl owly adjust your body to a com fort abl e
level of e xerc ise . O ver a re commend ed 8-w eek
perio d, y ou w ill in creas e you r end ura nce a nd s tre ngth
whi le i mpr ovi ng fle xib ility .
If yo u ha ve been ex ercis ing a nd fee l that yo u h ave
rea ched an int erm edia te or ad van ced f itne ss lev el, yo u
probabl y ha ve e sta blis hed goals f or y our self.
For al l fit ness lev els, p lan to exerci se at a comf ortab le
pac e for 20 to 3 0 mi nutes a day . W ear a ches t str ap
to monitor yo ur heart r ate . Supp leme nt your pl ans
with fitn ess w ork outs fr om the Precor web site
(www .precor .co m). Th e Pr ecor w eb s ite als o p rov ides
expert ad vice to he lp y ou rea ch you r fitn ess go als.
Monit or Y our Heart R ate
The Sm artR ate an d he art r ate dis pla ys pr ovi de v isua l
cues tha t help yo u adj ust yo ur fitne ss rou tine to rea ch
your g oal s. Us e the se f eatur es to keep y our heart rate
with in th e targ et z ones .
Wear a Chest Str ap
Duri ng a work out, th e he art r ate feature s a ppe ar on
the d isp lay whe n you wea r a ches t s trap . T o rece ive
an acc urate read ing , th e c hes t s trap ne eds to b e in
direc t cont act w ith yo ur s kin. After you put on the
ches t str ap, fac e the dis pla y con sole for a minim um of
15 s eco nds . T his a llow s the re ceive r in the co nsol e to
recog nize th e sig nal from the c hest s trap .
1. Care fully da mpen th e back of the str ap with ta p
wate r (Diagr am A).
Im portant:
Do not use deioni zed wat er. I t does
not ha ve th e proper minera ls and sa lts t o c onduct
ele ctric al i mpu lse s.
2. Adj ust th e str ap an d fa sten it ar ound your c hes t.
The s tra p s hou ld fe el s nug , not re stric tiv e
(D iag ram B).
3. Make su re that the ch est s trap i s ri ght s ide u p, l ies
horizo ntally ac ross your c hes t, and is cent ered in
the middle of y our ches t (D iag ram C).
When thes e st eps a re co mplet e, y ou are re ady to view
your hea rt r ate!
Tou ch- Sen sit ive H an dra il G rip s
Seve ral Prec or produ cts in corpor ate to uch-s ens itive
heart rate grip s o n the han dra ils. If y ou pref er to use
the touc h-s ensi tive ha ndra il gr ips, us e bo th ha nds.
Mak e s ure b oth ha nds a re mois t (no t d ry) w hen yo u
gra sp t he t ouc h-s ens itiv e h and rai l g rip s.
SmartRat e
®
Featu res
When yo u beg in an exerc ise ses sio n, a blin king
seg men t in th e S mar tR ate di spl ay a ppe ars if y ou
entere d y our a ge d uring the s etup p has e. T he bl inking
seg men t indi cate s the cu rrent z one of your h ear t rat e.
The ca lcula tion us ed for th e heart r ate t arge t zone is
your maxi mum ae robi c hear t r ate :
(220 minus your ag e) multi plied by a p erc ent.
For th e id eal w eig ht l oss ran ge, yo ur h ear t ra te s hou ld
remain betw een 5 5% an d 70% of y our ma ximum
aerob ic h eart ra te. T o imp rove you r over all
card iovas cula r an d respir atory fit ness le vel, m aint ain
you r h eart r ate b etw een 70% an d 8 5% of your
maximu m aer obi c he art rate.
For t he gr eate st b enef its, ma inta in your h eart rate in
eithe r zon e fo r 3 0 mi nutes or more at le ast three time s
a week .
CA UTI ON: Y our hea rt rate sh ould nev er e xce ed
85% of yo ur m axi mu m a ero bic he art rat e o r g o
ab ove yo ur t arg et z on e ( Dia gra m D ).
Diag ram D
Co ol Down Afte r Y our Wor kou t
Coolin g dow n is a n im portan t aspec t of your w ork out
beca use it he lps re duc e m usc le s tiffn ess an d
sor enes s b y trans por ting exces s la ctic a cid o ut of th e
workin g mu scle s. C ooling do wn for at le ast t hre e
minu tes he lps prov ide a sm oot h transi tio n th at a llo ws
your hea rt rat e to retu rn to its no rmal, non- exercis ing
sta te.
Diag ram A Diag ram B Diag ram C
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
110
Heart Ra te T arg et Z on es
Your Age
Y
o
u
r Hea
rt R
a
te
Peak
Ca rdio
Warm up
Rec
om
men
ded
C
ard
iov
asc
ula
r Z
one
Rec
om
men
ded
W
eig
ht
Lo
ss
Zo
ne
Fatb urn
High
Preco r Inc orp ora ted
20 03 1 1 42 nd A ven ue N E
P.O . B ox 7 202
Wood invi lle, W A US A 98 072 -4 002
www.pr ecor .com
HR IN FO 4814 0-10 4
©200 7 Preco r Inc orp ora ted
Choo se a P rog ram
• Dete rm ine yo ur l evel o f fitn ess: beg inne r,
interme dia te, or adva nced .
• Dete rmine you r imme diat e goal : endur ance
trai ning, c ard io-c onditioni ng, or wei ght loss.
If yo u are a b egi nner , sta rt a card io-con ditio ning
program t o sl owly adjust your body to a com fort abl e
level of e xerc ise . O ver a re commend ed 8-w eek
perio d, y ou w ill in creas e you r end ura nce a nd s tre ngth
whi le i mpr ovi ng fle xib ilit y.
If yo u ha ve been ex ercis ing a nd fee l that yo u h ave
rea ched an int erm edia te or ad van ced f itne ss lev el, yo u
probabl y ha ve e sta blis hed goals f or y our self.
For al l fit ness lev els, p lan to exerci se at a comf ortab le
pac e for 20 to 3 0 mi nutes a day . W ear a ches t str ap
to monitor yo ur heart r ate . Supp leme nt your pl ans
with fitn ess w ork outs fr om the Precor web site
(www .precor .co m). Th e Pr ecor w eb s ite als o p rov ides
expert ad vice to he lp y ou rea ch you r fitn ess go als.
Monit or Y our Heart R ate
The Sm artR ate an d he art r ate dis pla ys pr ovi de v isua l
cues tha t help yo u adj ust yo ur fitne ss rou tine to rea ch
your g oal s. Us e the se f eatur es to keep y our heart rate
with in th e targ et z ones .
Wear a Chest Str ap
Duri ng a work out, th e he art r ate feature s a ppe ar on
the d isp lay whe n you wea r a ches t s trap . T o rece ive
an acc urate read ing , th e c hes t s trap ne eds to b e in
direc t cont act w ith yo ur s kin. After you put on the
ches t str ap, fac e the dis pla y con sole for a minim um of
15 s eco nds . T his a llow s the re ceive r in the co nsol e to
recog nize th e sig nal from the c hest s trap .
1. Care fully da mpen th e back of the str ap with ta p
wate r (Diagr am A).
Im portant:
Do not use deioni zed wat er. I t does
not ha ve th e proper minera ls and sa lts t o c onduct
ele ctric al i mpu lse s.
2. Adj ust th e str ap an d fa sten it ar ound your c hes t.
The s tra p s hou ld fe el s nug , not re stric tiv e
(D iag ram B).
3. Make su re that the ch est s trap i s ri ght s ide u p, l ies
horizo ntally ac ross your c hes t, and is cent ered in
the middle of y our ches t (D iag ram C).
When thes e st eps a re co mplet e, y ou are re ady to view
your hea rt r ate!
Tou ch- Sen sit ive H an dra il G rip s
Seve ral Prec or produ cts in corpor ate to uch-s ens itive
heart rate grip s o n the han dra ils. If y ou pref er to use
the touc h-s ensi tive ha ndra il gr ips, us e bo th ha nds.
Mak e s ure b oth ha nds a re mois t (no t d ry) w hen yo u
gra sp t he t ouc h-s ens itiv e h and rai l g rip s.
SmartRat e
®
Featu res
When yo u beg in an exerc ise ses sio n, a blin king
seg men t in th e S mar tR ate di spl ay a ppe ars if y ou
entere d y our a ge d uring the s etup p has e. T he bl inking
seg men t indi cate s the cu rrent z one of your h ear t rat e.
The ca lcula tion us ed for th e heart r ate t arge t zone is
your maxi mum ae robi c hear t r ate :
(220 minus your ag e) multi plied by a p erc ent.
For th e id eal w eig ht l oss ran ge, yo ur h ear t ra te s hou ld
remain betw een 5 5% an d 70% of y our ma ximum
aerob ic h eart ra te. T o imp rove you r over all
card iovas cula r an d respir atory fit ness le vel, m aint ain
you r h eart r ate b etw een 70% an d 8 5% of your
maximu m aer obi c he art rate.
For t he gr eate st b enef its, ma inta in your h eart rate in
eithe r zon e fo r 3 0 mi nutes or more at le ast three time s
a week .
CA UTI ON: Y our hea rt rate sh ould nev er e xce ed
85% of yo ur m axi mu m a ero bic he art rat e o r g o
ab ove yo ur t arg et z on e ( Dia gra m D ).
Diag ram D
Co ol Down Afte r Y our Wor kou t
Coolin g dow n is a n im portan t aspec t of your w ork out
beca use it he lps re duc e m usc le s tiffn ess an d
sor enes s b y trans por ting exces s la ctic a cid o ut of th e
workin g mu scle s. C ooling do wn for at le ast t hre e
minu tes he lps prov ide a sm oot h transi tio n th at a llo ws
your hea rt rat e to retu rn to its no rmal, non- exercis ing
sta te.
Diag ram A Diag ram B Diag ram C
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
110
Heart Ra te T arg et Z on es
Your Age
Y
o
u
r Hea
rt R
a
te
Peak
Ca rdio
Warm up
Rec
om
men
ded
C
ard
iov
asc
ula
r Z
one
Rec
om
men
ded
W
eig
ht
Lo
ss
Zo
ne
Fatb urn
High
Preco r Inc orp ora ted
20 03 1 1 42 nd A ven ue N E
P.O . B ox 7 202
Wood invi lle, W A US A 98 072 -4 002
www.pr ecor .com
HR IN FO 4814 0-10 4
©200 7 Preco r Inc orp ora ted
2025 3035 4045 5055 6065 7075
70
80
90
100
120
130
140
150
160
170
180
190
200
110
Y
our Heart Rate
High
Cardio
Warm Up
Your Age
Re
co
mm
en
de
d C
ard
io
va
scu
la
r Z
on
e
Re
co
mm
en
de
d W
eig
ht
Lo
ss
Z
on
e
Fat Bur n
CAUTION: Befor e beginning any fitnes s progr am, see your ph ysician f or a thorough e xamination. Ask y our physician about the appr opriate t arget hear t rat e for y our fitness le vel.