19
HOW TO USE AN 8-WEEK WEIGHT-LOSS
WORKOUT
1.
Turn on the console.
Press any button or begin pedaling to turn on the
console.
When you turn on the console, the displays will turn
on, a tone will sound, and the console will be ready
for use.
2.
Select the desired week of the program.
To select the desired week
of the program, press the
Select Week button repeat-
edly until the number of the
desired week appears in the
display.
3.
Select the desired day of the program.
There are three day workouts
for each week of the pro-
gram. To select the desired
day of the program, press
the Select Day button repeat-
edly until the number of the
desired day appears in lower display. The duration
of the workout will appear in the center display.
4.
Start the workout.
Press the Start button and begin pedaling to start
the workout.
Each workout is divided into one-minute segments.
One resistance level and one target speed are
programmed for each segment. Note: The same
resistance level and/or target speed may be pro-
grammed for consecutive segments.
At the end of each segment of the workout, a
series of tones will sound. The resistance level for
the next segment will appear in the upper display
for a few seconds to alert you. The resistance of
the pedals will then change.
The speed meter will
show two flashing bars
that represent the target
speed zone for the seg-
ment; the target speed
zone includes a range of
speeds that are within a
few RPMs of the target
speed for the segment. The solid bars represent
your actual pedaling speed.
As you exercise, keep your pedaling speed within
the target speed zone for the current segment by
increasing or decreasing your pedaling speed or
by increasing or decreasing the resistance of the
pedals.
IMPORTANT: The target speed is intended only
to provide motivation. Make sure to pedal at a
speed and a resistance level that is comfortable
for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Digital Resistance buttons.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level programmed for
the next segment.
If you stop pedaling for several seconds, a series of
tones will sound and the workout will pause.
To restart the workout, simply resume pedaling.
The workout will continue until the last segment of
the workout ends.
5.
Follow your progress with the displays.
See step 4 on page 17.
6.
Measure your heart rate if desired.
See step 5 on page 18.
7.
Turn on the fan if desired.
See step 6 on page 18.
8.
When you are finished exercising, the console
will turn off automatically.
See step 7 on page 18.
B
Содержание PRO-FORM CYCLE TRAINER 400 Ri
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