page 15
Using the Weight Loss Program
The Precor Weight Loss Program incorporates the latest findings on fat-burning and weight loss
through exercise. It is based on research at the world-renowned Cooper Institute for Aerobics
Research. The Weight Loss Program is designed to help you burn the most fat during a 28-minute
workout, while minimizing the risk of discomfort and injury. Performed three or four times a week,
the weight loss mode can help you reach your ideal weight and fitness level quickly and efficiently.
The Weight Loss Program is similar to the interval course on your EFX. The Weight Loss Program
provides a 28-minute workout with resistance preset to a minimum level for the 4-minute rest
interval and a maximum level for the 4-minute work interval.
You can use the Weight Loss course without the Precor Heart Rate Option, but you need to check
and monitor your pulse during and at the end of your workout. If you purchased the Precor Heart
Rate Option and have installed the receiver
and are wearing the POLAR
®
chest strap, you can
monitor your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss”
range, your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It
should never exceed 80% of your maximum aerobic heart rate or go above your training zone.
Refer to Diagram 13 on page 21 for your appropriate training zone.
Important: If you use the Precor Heart Rate Option, you can adjust the rest or work intervals if your
heart rate is above or below the recommended zones for your age. In the Weight Loss Course, try
to maintain your heart rate at the lower end, 55% of maximum heart rate, while in the “rest”
intervals and keep it at 70% of maximum heart rate while in the “work” intervals. With or without
the Precor Heart Rate Option, to maximum efficiency, be sure to maintain a constant stride rate
above 100 strides per minute.
You can adjust the resistance during any interval segment. However,
changing the resistance will
change the effectiveness of your weight loss program. The EFX display alerts you of an upcoming
interval change by replacing the course profile with a count down. The interval changes from rest
to work (or vice versa) at the end of the count down.
To use the Weight Loss mode, follow the steps found in the section titled
Working Out on Your
EFX. When the display console prompts you to select a course, use the or keys to select
“WTLS” and then, press Enter.
Note: Be sure to enter your correct weight at the Weight prompt to keep calorie count display accurate.
If you wish to continue the weight loss program at the end of the 28-minute period, press any
key while the prompt “Press Up to Continue” scrolls across the display. The resistance remains
constant and the preset 4-minute rest and work intervals continue to repeat until you press the
Pause/Hold to Reset key (see page 8). If you want to adjust the resistance, press the Resistance
or key until the desired resistance appears in the display.
CAUTION: If you are unsure about your level
of fitness, start at a low resistance. Do not
increase your stride rate beyond 150 strides
per minute. Remember, always consult your
physician before beginning any new exercise
routine.
