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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 similar to the interval course program on your M9.21i or M9.21si
treadmill. The Weight Loss Program provides a 28-minute workout with inclines preset to a
minimum level for the 4-minute rest interval and a maximum level for the 4-minute work interval.
You can adjust the incline during any interval segment. However,
changing the incline will reduce
the effectiveness of your weight loss program. Any time you adjust the incline, the software returns
to the default incline of minimum or maximum at the beginning of the next rest or work interval.
The treadmill alerts you of upcoming incline or interval changes by scrolling messages across the
display.
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.
To use the Weight Loss mode, follow the steps found in the section titled
Working Out on Your
M9.21i or M9.21si Treadmill. When the electronic console display prompts you to select a course,
use the
▼
or
▲
keys to select “WT.LS.” 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.
CAUTION: Before beginning any fitness
program, you should obtain a complete
physical examination from your personal
physician.
CAUTION: The treadmill may automatically
change incline when you enter a program. Stay
clear of the lift mechanism and hood area until
the treadmill has completed the recalibration
process.
Low
1.3
2.2
3.1
3.6
4.5
Medium
Medium High
High
Medium Low
1
3
2
4
5
6
7
2.1
3.5
5.0
5.8
7.3
Low
Medium Low
Medium
High
Medium High
Perceived Level of Fitness
Table 1
Speed calculated
in mph & kph
Speed in mph and kph
MPH
KPH
Set the speed of the treadmill based on your perceived level of fitness (low, medium, or high—
see Table 1). The incline is preset to accommodate your level of fitness.
If you wish to continue the weight loss program at the end of the 28-minute period, press the
SPEED
▲
. The speed remains constant and the preset 4-minute rest and work intervals continue to
repeat until you press the STOP key. If you want to adjust the speed, press the SPEED
▼
or
▲
key
until the desired speed appears in the display.
Always 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 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 15 in
Getting the Most Out of Your Workout 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. For 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.
CAUTION: If you are unsure about your level of
fitness, start at the low speed. Do not increase
your speed beyond 1.3 mph or 2.1 kph.
Remember, always consult your physician
before beginning any new exercise routine.
