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To use the interval course, follow the steps in
Working Out on Your EFX. At the course prompt, use
the
keys to display “INTV,” and press ENTER.
To set the interval for the course, take the following steps:
1.
When you see “ENTER REST RESISTANCE & RAMP LEVEL” scroll across the display, press
the Resistance Control key until you reach a comfortable level. Press the Ramp Control
or key to specify an appropriate level. When the desired resistance and ramp level are
displayed, simply continue working out—you do not need to press ENTER.
Once you program your desired Rest settings, the EFX returns to it at the beginning of each
Rest interval, until you change the settings, or end your workout.
2.
When “ENTER WORK RESISTANCE & RAMP LEVEL” scrolls across the display, specify your
work resistance (1 through 10) and ramp level (up to 7). With one hand on the handrail, use
the other hand to select the appropriate settings.
Each rest and work interval lasts 2-minutes. The display automatically counts down to the next
interval. When the count reaches 30 seconds, the display scans through the display features and
then returns to the count down toward the next interval.
Using the interval course, you can cool down before ending your workout by pressing and holding
the PAUSE key for 3 seconds. Refer to
Cooling Down After a Workout.
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 will 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.
Important: To maximize the efficiency of the Weight Loss Course and to maintain an aerobic
workout, you should strive to maintain a minimum stride rate of 100 strides per minute during
both the rest and work intervals.
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 changes. 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 electronic console display 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. Deviating from your actual weight
reduces the effectiveness of the weight loss program.
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. If you want to adjust the resistance, press the Resistance Control 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.
