Precor EFX 221 Скачать руководство пользователя страница 48 | Manualshive

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Choosing and Completing a Workout

43

Aerobic

This workout is designed to condition your heart. After
an accelerating warmup stage, the equipment reminds
you to maintain a constant pace while it increases the
CrossRamp setting steadily. At the end of each cycle,
the CrossRamp setting returns to its lowest value and
starts to increase again.

You can modify the CrossRamp setting for each
two-minute segment, and you can change the
resistance at any time.

Note:

You cannot switch to or from the Aerobic

workout during your exercise session.

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Содержание EFX 221

Страница 1: ...cising and feel that you have reached an intermediate or advanced fitness level you probably have established goals for yourself 2 Adjust the strap and fasten it around your chest The strap should fee...

Страница 2: ...ted to the electrical supply in your house before you use the EFX GETTING STARTED Precision Series and Energy Series ELLIPTICALS GO RESET GO RESET GO RESET STEP 4 Grasp handles firmly with both hands...

Страница 3: ...WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME Card PRECISION SERIES AND ENERGY SERIES ELLIPTICALS...

Страница 4: ...OW NE R S MANUAL Precision Energy SE RIE S ELLI PTI CALS EFX 4 25 EFX 4 23 EFX 225 EFX 222 EFX 221 WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME...

Страница 5: ......

Страница 6: ...nit from the electrical outlet immediately after using and before cleaning WARNING To reduce the risk of burns fire electric shock or injury take the following precautions Do not allow children or tho...

Страница 7: ...ly Do not attempt to service the equipment yourself except to follow the maintenance instructions found in this manual Never drop or insert objects into any opening Keep hands away from moving parts U...

Страница 8: ...ding plug The plug must be inserted into an outlet that is properly installed and grounded in accordance with all local codes and ordinances Failure to properly ground the equipment could void the Pre...

Страница 9: ...rference to radio communications If the equipment does cause harmful interference to radio or television reception which can be determined by turning the unit off and on you are encouraged to try to c...

Страница 10: ...the Radio Interference Regulations of the Canadian Department of Communications Le pr sent appareil num rique n met pas de bruits radio lectriques d passant les limites applicables aux appareils num...

Страница 11: ...ers visit the Precor web site at www precor com Note A thin protective sheath covers the roller arm wheels on your EFX As you exercise the roller arms move up and down the ramp and the wheels tend to...

Страница 12: ...bar just below the power switch Figure 1 EFX serial number label position The console serial number is located inside the audio connector compartment on the back of the console You will need to open...

Страница 13: ...sRamp 14 Getting Familiar with the Controls 16 Status Display 17 Workout Selection and Volume Controls 19 Lower Readouts and Intensity Controls 20 Connecting Your Audio Player 21 Setting Up Your Equip...

Страница 14: ...n It is important to keep the area around the equipment open and free from encumbrances such as furniture or other fitness equipment For user safety and proper maintenance be sure to allow three feet...

Страница 15: ...s and arms if it has moving arms in place To lock the EFX insert the pin securely into one of the holes just behind the rollers Important The locking spring loaded ball near the end of the pin must pa...

Страница 16: ...ou want to use the EFX remove the pin from the hole and store it in the hole under the bottom of the ramp The following figure shows how the pin should look while the EFX is in use Figure 5 Locking pi...

Страница 17: ...gh here s an easy way to start out Note These instructions assume that your equipment has been completely installed and set up refer to Setting Up Your Equipment WARNING Read through ALL of the safety...

Страница 18: ...Ramp Figure 6 CrossRamp and resistance adjustments 7 If you need to end your workout early press RESET Note A thin protective sheath covers the roller arm wheels on your EFX As you exercise the roller...

Страница 19: ...s change the motion of your feet and legs bringing additional focus to your quadriceps and gluteal muscles The following two figures show how the different CrossRamp settings target different muscle g...

Страница 20: ...ngs during your workout In addition to exercising different groups of muscles you may also find that certain settings adjust the performance of the EFX to your height and body geometry Note If your EF...

Страница 21: ...Series Elliptical Fitness Crosstrainer Owner s Manual EFX 425 423 225 222 221 16 Getting Familiar with the Controls The figure and table on the following page introduce the controls on the console of...

Страница 22: ...messages and your workout progress graph Lower text display Displays text messages about your workout as well as the following statistics Distance the total number of kilometers or miles you have tra...

Страница 23: ...aped icon pulses whenever the equipment detects your heartbeat Time indicator Depending on the current workout displays the amount of time that you have spent in the workout or the amount of time stil...

Страница 24: ...e Purpose User keys Selects a user profile to personalize your exercise experience WORKOUTS key Displays preset workouts ENTER key Selects the current menu item Left arrow key Navigates through menus...

Страница 25: ...the resistance indicator Table 3 Control descriptions Number Name Purpose CrossRamp indicator Displays the current CrossRamp angle as a grade percentage Resistance indicator Displays the current level...

Страница 26: ...an use the console s headphone connector and volume controls to listen to your music without interrupting your workout Note You will need a connecting cable with miniature 3 5 mm stereo headphone plug...

Страница 27: ...ecting cable through the opening in the reading tray 3 Insert the plug on the lower end of the cable into the jack on the back of the console 4 Close the access cover 5 Plug the other end of the cable...

Страница 28: ...you will also have an opportunity to change the equipment s other settings As you set up the console use the keys in the following table to select and apply the settings you want If you want to Press...

Страница 29: ...ow key to return to previous settings if you want to change them and the list of settings loops from the end back to the beginning 6 When you have changed all of the settings you want to change press...

Страница 30: ...number of minutes between 1 and 90 Note a setting of 90 actually allows unlimited workout time 90 minutes unlimi ted Setting Effect Values Default SET MAX RESISTANCE Selects the maximum resistance set...

Страница 31: ...t An amount of time between 30 seconds and 5 minutes or NONE 30 seconds SET MAX COOL DOWN TIME Selects the length of the cooldown phase at the end of each workout A number of minutes between 0 and 5 5...

Страница 32: ...g the two USER keys To create a user profile 1 Press one of the two USER keys 2 Use the left and right arrow keys to adjust the workout length you want then press ENTER 3 Adjust the weight shown so th...

Страница 33: ...ng things happen The heartbeat indicator icon appears over the SmartRate scale refer to Using SmartRate After a few seconds the console displays your current heart rate Before you start working out ma...

Страница 34: ...Your Age Recommended Cardiovascular Zone Recommended Weight Loss Zone Fat Burn Figure 13 Heart rate target zones On the Workout List you can find several preprogrammed heart rate workouts These worko...

Страница 35: ...ular training The SmartRate monitor is visible during all workouts In addition Heart Rate Control HRC workouts adjust their intensity automatically to keep a user s heart rate in its target zone CAUTI...

Страница 36: ...heart rate in beats per minute and shows it on the SmartRate scale The labels next to the SmartRate scale indicate the zone where your heart rate is currently operating Warm Up Fat Burn weight loss C...

Страница 37: ...manufacturer of the chest strap and the manufacturer of the implanted device before using a chest strap transmitter Important Precor cardio equipment works with 5 KHz chest straps only It does not wor...

Страница 38: ...This allows the receiver in the console to recognize the signal from the chest strap If you use the touch sensitive grips be sure to grasp them securely but not tightly use a loose cupping hold on bot...

Страница 39: ...th your skin Try the following solutions For touch sensitive grips Make sure that your hands grasp the touch sensitive grips continuously and firmly but not tightly for at least five to ten seconds Ch...

Страница 40: ...e following solutions Make sure that your hands are clean slightly moist and positioned as described earlier in this table Try using a chest strap instead of the grips If you are trying to use the gri...

Страница 41: ...th one of the preprogrammed workouts available on the equipment Choosing a Workout Your fitness equipment has been programmed with a library of workout plans to help you meet your fitness goals To cho...

Страница 42: ...that are carefully designed to make sure you get the best results out of every workout The human body is extremely efficient If it makes the same motion regularly over many days or weeks it learns to...

Страница 43: ...igned to raise and lower your heart rate in a repeating fashion for a user defined period of time by alternating rest and work intervals of two minutes each for the Interval 1 1 workout and two minute...

Страница 44: ...nd time based aerobic challenge designed to help you reverse or prevent weight gain The total time for this workout is fixed at 28 minutes It consists of alternating four minute work and rest interval...

Страница 45: ...arget heart rate while you work out When a heart rate signal is not received a heart shape with a question mark appears in the upper text display Recheck your hand grip on the handheld sensors or the...

Страница 46: ...e total time At these points you will see text messages on the console that prompt you to change direction Increasing or decreasing one workout segment increases or decreases all remaining segments by...

Страница 47: ...kout segment will increase or decrease all remaining hills and valleys depicted on the display by the same amount For improved conditioning of your thigh and calf muscles the workout requires you to r...

Страница 48: ...n a constant pace while it increases the CrossRamp setting steadily At the end of each cycle the CrossRamp setting returns to its lowest value and starts to increase again You can modify the CrossRamp...

Страница 49: ...m effect the workout requires you to reverse direction after 25 50 and 75 of the total time At these points you will see text messages on the console that prompt you to change direction You can modify...

Страница 50: ...has a manually operated ramp we recommend adjusting it to the highest possible setting before you begin Training tip To increase your core activation throughout this workout take your hands off the m...

Страница 51: ...s reduce muscle stiffness and soreness by transporting excess lactic acid out of the working muscles In addition a five minute cooldown allows your heart rate to return to its normal resting state At...

Страница 52: ...row keys to scroll between the log entries 5 To return to the headings press WORKOUTS 6 Repeat the previous step for any other information you want to examine 7 To return to the Welcome screen press R...

Страница 53: ...8 Heading Contents USAGE LOG List of the workouts that have been used the number of times each one has been used and the total amount of time each one has been in use ERROR LOG List of the last 30 err...

Страница 54: ...the EFX before use Look and listen for loose fasteners unusual noises worn or frayed power cords and any other indications that the equipment may be in need of service If you notice any of these obtai...

Страница 55: ...ulated sweat from the EFX after use Allow the EFX to dry completely before using it again Frequently vacuum the floor around the unit to prevent the accumulation of dust and dirt which can affect the...

Страница 56: ...Notes 51 Notes...

Страница 57: ...Precision Series Energy Series Elliptical Fitness Crosstrainer Owner s Manual EFX 425 423 225 222 221 52 Notes...

Страница 58: ...1 16 1 16 1 16 Frame Powder coated steel Regulatory Approvals FCC ETL Workouts Interval Hill Climb 1 1 Cross Country 1 2 Gluteal Weight Loss Crosstrainer Basic Heart Rate Control Manual Aerobic Electr...

Страница 59: ...ning designs of exercise equipment Precor aggressively seeks U S and foreign patents for both the mechanical construction and the visual aspects of its product design Any party contemplating the use o...

Страница 60: ...Assembly Guide ENERGY SERIES ELLIPTICALS MODELS 245 225 222 221 WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME...

Страница 61: ......

Страница 62: ...rdware Kit not to scale 3 Assembling the Equipment 4 Beginning Assembly 4 Attaching the Console Bracket 6 Attaching the Movable Arms EFX 245 225 and 222 Models Only 8 Attaching the Console 9 Attaching...

Страница 63: ...sp any plastic part while lifting or moving the unit The plastic parts are not reinforced and they may break Obtain assistance Ask another capable adult for assistance during the assembly process Use...

Страница 64: ...ents Fasteners Quantity Hex head screw M8 x 20 mm 8 Flat washer M8 8 Buttonhead screw M8 x 12 mm 6 Lock washer M8 6 Buttonhead screw inch x inch 4 inch hex key 1 5 mm hex key 1 Double ended wrench 1 T...

Страница 65: ...erred to in this manual Your equipment may look slightly different based on the model Figure 1 Major components of EFX Beginning Assembly Note For easier access to the base frame lift the front of the...

Страница 66: ...ght stabilizer position 3 Connect the base cable You will hear a click when the cable is properly attached Place excess cable inside the stabilizer frame Figure 4 Base cable connection 4 Attach the ri...

Страница 67: ...ties that secure the cable to the stabilizer Unwrap the cable and remove any kinks CAUTION Make sure you do not pinch the cables while attaching the console bracket Any damage caused during installati...

Страница 68: ...e top M8 x 12 mm buttonhead screw and M8 lock washer and partially tighten the fastener Then insert the bottom two buttonhead screws and lock washers and partially tighten these fasteners Figure 9 Rig...

Страница 69: ...abilizer axle use a rubber mallet to tap it into place if needed Secure the handlebar using one M10 x 20 mm buttonhead screw and one M10 washer Fully tighten the fastener using the 6 mm hex key Figure...

Страница 70: ...igure 17 Cable attachment 2 Set the console onto the console bracket It should sit flush on the bracket without gaps If there is a gap check to make sure that no wires are being pinched Figure 18 Secu...

Страница 71: ...e tab into the slot in the console bracket Rotate the bottle holder approximately 45 degrees until tab is fully inserted and then pivot it downward Figure 20 Water bottle positioning 3 Install the end...

Страница 72: ...r end into a grounded outlet so you can maintain a consistent power source without overloading any other circuitry Be sure to use the appropriate voltage Refer to Grounding Instructions in the Owner s...

Страница 73: ...dals Be aware of the position of the handrails and console when you are adjusting the ramp Be careful not to bump your head on the console when you stand up To adjust the ramp 1 Place one hand under t...

Страница 74: ......

Страница 75: ...ng designs of exercise equipment Precor aggressively seeks U S and foreign patents for both the mechanical construction and the visual aspects of its product design Any party contemplating the use of...

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