Precor TRM 211, Быстрый старт

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Choose a Program
• Determine y our level of fitnes s: beginner,
intermediat e, or advanc ed.
• Determine y our immediate g oal: enduranc e
training, car dio-conditioning, or w eight loss.
If you ar e a beginner, star t with a cardio-c onditioning
progr am to gr adually adjust your body t o the demands of
exer cise. Over a r ecommended eight -w eek period, you will
increase y our enduranc e and streng th.
For all fitnes s levels, plan t o exer cise at an appropriat ely
challenging pace f or 20 to 30 minut es a day. W ear a chest
strap t o monitor y our heart r ate. Supplement y our plans
with fitness w orkouts fr om the Prec or web sit e
(www .prec or.com). T he Prec or web sit e also provides
exper t advice t o help you r each your fitnes s goals.
monit or Your heart ra te
The Smar tRate and hear t rat e displays pr ovide visual cues
that help you adjust y our fitness r outine to r each your
goals. Use these f eatures t o keep y our heart r ate within
the target z ones.
Wear a C hest Str ap
During a work out, the heart r ate f eatures appear on
the display when y ou wear a chest str ap. T o rec eive an
accur ate r eading, the chest strap needs t o be in direct
contact with y our skin. After y ou put on the chest strap ,
fac e the display c onsole for a minimum of 15 sec onds. This
allow s the rec eiver in the c onsole to r ecogniz e the signal
from the chest str ap.
1. Carefully dampen the back of the str ap with tap
wat er (Diagram A ).
Important : Do not use deionized w ater . It does
not have the pr oper minerals and salts t o conduct
electrical impulses.
2. Adjust the str ap and fast en it around y our chest.
The str ap should feel snug, not r estrictive
(Diagram B ).
3. Make sur e that the chest strap is right side up , lies
horizontally acr oss y our chest, and is cent ered in
the middle of your chest (Diagr am C).
When these steps ar e complet e, you ar e ready t o view
your hear t rat e.
touch- Sensitive Handr ail Grips
Sever al Prec or products inc orporat e touch-sensitiv e
heart r ate grips on the handr ails. If you pr efer t o use
the touch-sensitiv e handrail grips, use both hands.
Make sur e both hands are moist (not dry ) and avoid
grasping the sensor s too tightly .
not e: For the best hear t rat e monitoring r esults, wear a
chest strap .
smart ra te® Features
When you begin an e xer cise session, a blinking
segment in the SmartRat e display appear s if you
enter ed your ag e during the setup phase. The blinking
segment indicates the curr ent zone of y our heart r ate.
The calculation used f or the heart r ate tar get z one is
your maximum aer obic heart r ate:
(220 minus y our age), multiplied b y a percentag e.
For the ideal w eight loss r ange, y our heart r ate should
remain bet ween 55% and 6 9% of your maximum
aerobic hear t rat e. T o impr ove y our over all
cardio vascular and r espirat ory fitness le vel, maintain
your hear t rat e betw een 70% and 85% of y our
maximum aerobic hear t rat e. For the gr eatest benefits,
maintain your hear t rat e in either zone f or 30 minutes or
more at least thr ee times a week.
Ca UtI on: Y our heart r ate should ne ver e xceed
85% of your maximum aer obic heart r ate or g o
above y our target z one (Diagram D ).
Cool Do wn aF ter Your work out
Cooling do wn is an important aspect of y our work out
because it helps reduc e muscle stiffness and
sorenes s by tr ansporting e xces s lactic acid out of the
working muscles. C ooling down f or at least three
minutes helps pr ovide a smooth tr ansition that allow s
your hear t rat e to r eturn to its normal, non-e xer cising state.
20031 142nd A venue NE | P .O . Box 7 202
Woodin ville, WA US A 98072 -4002
www.pr ecor .com
P/N 30 3208-111 | ©20 14 Prec or Incorpor ated
Diagram A Diagram B Diagram C
Choo se a P rog ram
• Dete rm ine yo ur l evel o f fitn ess: beg inne r,
interme dia te, or adva nced .
• Dete rmine you r imme diat e goal : endur ance
trai ning, c ard io-c onditioni ng, or wei ght loss.
If yo u are a b egi nner , sta rt a card io-con ditio ning
program t o sl owly adjust your body to a com fort abl e
level of e xerc ise . O ver a re commend ed 8-w eek
perio d, y ou w ill in creas e you r end ura nce a nd s tre ngth
whi le i mpr ovi ng fle xib ilit y.
If yo u ha ve been ex ercis ing a nd fee l that yo u h ave
rea ched an int erm edia te or ad van ced f itne ss lev el, yo u
probabl y ha ve e sta blis hed goals f or y our self.
For al l fit ness lev els, p lan to exerci se at a comf ortab le
pac e for 20 to 3 0 mi nutes a day . W ear a ches t str ap
to monitor yo ur heart r ate . Supp leme nt your pl ans
with fitn ess w ork outs fr om the Precor web site
(www .precor .co m). Th e Pr ecor w eb s ite als o p rov ides
expert ad vice to he lp y ou rea ch you r fitn ess go als.
Monit or Y our Heart R ate
The Sm artR ate an d he art r ate dis pla ys pr ovi de v isua l
cues tha t help yo u adj ust yo ur fitne ss rou tine to rea ch
your g oal s. Us e the se f eatur es to keep y our heart rate
with in th e targ et z ones .
Wear a Chest Str ap
Duri ng a work out, th e he art r ate feature s a ppe ar on
the d isp lay whe n you wea r a ches t s trap . T o rece ive
an acc urate read ing , th e c hes t s trap ne eds to b e in
direc t cont act w ith yo ur s kin. After you put on the
ches t str ap, fac e the dis pla y con sole for a minim um of
15 s eco nds . T his a llow s the re ceive r in the co nsol e to
recog nize th e sig nal from the c hest s trap .
1. Care fully da mpen th e back of the str ap with ta p
wate r (Diagr am A).
Im portant: Do not use deioni zed wat er. I t does
not ha ve th e proper minera ls and sa lts t o c onduct
ele ctric al i mpu lse s.
2. Adj ust th e str ap an d fa sten it ar ound your c hes t.
The s tra p s hou ld fe el s nug , not re stric tiv e
(D iag ram B).
3. Make su re that the ch est s trap i s ri ght s ide u p, l ies
horizo ntally ac ross your c hes t, and is cent ered in
the middle of y our ches t (D iag ram C).
When thes e st eps a re co mplet e, y ou are re ady to view
your hea rt r ate!
Tou ch- Sen sit ive H an dra il G rip s
Seve ral Prec or produ cts in corpor ate to uch-s ens itive
heart rate grip s o n the han dra ils. If y ou pref er to use
the touc h-s ensi tive ha ndra il gr ips, us e bo th ha nds.
Mak e s ure b oth ha nds a re mois t (no t d ry) w hen yo u
gra sp t he t ouc h-s ens itiv e h and rai l g rip s.
SmartRat e
®
Featu res
When yo u beg in an exerc ise ses sio n, a blin king
seg men t in th e S mar tR ate di spl ay a ppe ars if y ou
entere d y our a ge d uring the s etup p has e. T he bl inking
seg men t indi cate s the cu rrent z one of your h ear t rat e.
The ca lcula tion us ed for th e heart r ate t arge t zone is
your maxi mum ae robi c hear t r ate :
(220 minus your ag e) multi plied by a p erc ent.
For th e id eal w eig ht l oss ran ge, yo ur h ear t ra te s hou ld
remain betw een 5 5% an d 70% of y our ma ximum
aerob ic h eart ra te. T o imp rove you r over all
card iovas cula r an d respir atory fit ness le vel, m aint ain
you r h eart r ate b etw een 70% an d 8 5% of your
maximu m aer obi c he art rate.
For t he gr eate st b enef its, ma inta in your h eart rate in
eithe r zon e fo r 3 0 mi nutes or more at le ast three time s
a week .
CA UTI ON: Y our hea rt rate sh ould nev er e xce ed
85% of yo ur m axi mu m a ero bic he art rat e o r g o
ab ove yo ur t arg et z on e ( Dia gra m D ).
Diag ram D
Co ol Down Afte r Y our Wor kou t
Coolin g dow n is a n im portan t aspec t of your w ork out
beca use it he lps re duc e m usc le s tiffn ess an d
sor enes s b y trans por ting exces s la ctic a cid o ut of th e
workin g mu scle s. C ooling do wn for at le ast t hre e
minu tes he lps prov ide a sm oot h transi tio n th at a llo ws
your hea rt rat e to retu rn to its no rmal, non- exercis ing
sta te.
Diag ram A Diag ram B Diag ram C
20 25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
110
Heart Ra te T arg et Z on es
Your Age
Y
o
u
r Hea
rt R
a
te
Peak
Ca rdio
Warm up
Rec
om
men
ded
C
ard
iov
asc
ula
r Z
one
Rec
om
men
ded
W
eig
ht
Lo
ss
Zo
ne
Fatb urn
High
Preco r Inc orp ora ted
20 03 1 1 42 nd A ven ue N E
P.O . B ox 7 202
Wood invi lle, W A US A 98 072 -4 002
www.pr ecor .com
HR IN FO 4814 0-10 4
©200 7 Preco r Inc orp ora ted
Choo se a P rog ram
• Dete rm ine yo ur l evel o f fitn ess: beg inne r,
interme dia te, or adva nced .
• Dete rmine you r imme diat e goal : endur ance
trai ning, c ard io-c onditioni ng, or wei ght loss.
If yo u are a b egi nner , sta rt a card io-con ditio ning
program t o sl owly adjust your body to a com fort abl e
level of e xerc ise . O ver a re commend ed 8-w eek
perio d, y ou w ill in creas e you r end ura nce a nd s tre ngth
whi le i mpr ovi ng fle xib ilit y.
If yo u ha ve been ex ercis ing a nd fee l that yo u h ave
rea ched an int erm edia te or ad van ced f itne ss lev el, yo u
probabl y ha ve e sta blis hed goals f or y our self.
For al l fit ness lev els, p lan to exerci se at a comf ortab le
pac e for 20 to 3 0 mi nutes a day . W ear a ches t str ap
to monitor yo ur heart r ate . Supp leme nt your pl ans
with fitn ess w ork outs fr om the Precor web site
(www .precor .co m). Th e Pr ecor w eb s ite als o p rov ides
expert ad vice to he lp y ou rea ch you r fitn ess go als.
Monit or Y our Heart R ate
The Sm artR ate an d he art r ate dis pla ys pr ovi de v isua l
cues tha t help yo u adj ust yo ur fitne ss rou tine to rea ch
your g oal s. Us e the se f eatur es to keep y our heart rate
with in th e targ et z ones .
Wear a Chest Str ap
Duri ng a work out, th e he art r ate feature s a ppe ar on
the d isp lay whe n you wea r a ches t s trap . T o rece ive
an acc urate read ing , th e c hes t s trap ne eds to b e in
direc t cont act w ith yo ur s kin. After you put on the
ches t str ap, fac e the dis pla y con sole for a minim um of
15 s eco nds . T his a llow s the re ceive r in the co nsol e to
recog nize th e sig nal from the c hest s trap .
1. Care fully da mpen th e back of the str ap with ta p
wate r (Diagr am A).
Im portant: Do not use deioni zed wat er. I t does
not ha ve th e proper minera ls and sa lts t o c onduct
ele ctric al i mpu lse s.
2. Adj ust th e str ap an d fa sten it ar ound your c hes t.
The s tra p s hou ld fe el s nug , not re stric tiv e
(D iag ram B).
3. Make su re that the ch est s trap i s ri ght s ide u p, l ies
horizo ntally ac ross your c hes t, and is cent ered in
the middle of y our ches t (D iag ram C).
When thes e st eps a re co mplet e, y ou are re ady to view
your hea rt r ate!
Tou ch- Sen sit ive H an dra il G rip s
Seve ral Prec or produ cts in corpor ate to uch-s ens itive
heart rate grip s o n the han dra ils. If y ou pref er to use
the touc h-s ensi tive ha ndra il gr ips, us e bo th ha nds.
Mak e s ure b oth ha nds a re mois t (no t d ry) w hen yo u
gra sp t he t ouc h-s ens itiv e h and rai l g rip s.
SmartRat e
®
Featu res
When yo u beg in an exerc ise ses sio n, a blin king
seg men t in th e S mar tR ate di spl ay a ppe ars if y ou
entere d y our a ge d uring the s etup p has e. T he bl inking
seg men t indi cate s the cu rrent z one of your h ear t rat e.
The ca lcula tion us ed for th e heart r ate t arge t zone is
your maxi mum ae robi c hear t r ate :
(220 minus your ag e) multi plied by a p erc ent.
For th e id eal w eig ht l oss ran ge, yo ur h ear t ra te s hou ld
remain betw een 5 5% an d 70% of y our ma ximum
aerob ic h eart ra te. T o imp rove you r over all
card iovas cula r an d respir atory fit ness le vel, m aint ain
you r h eart r ate b etw een 70% an d 8 5% of your
maximu m aer obi c he art rate.
For t he gr eate st b enef its, ma inta in your h eart rate in
eithe r zon e fo r 3 0 mi nutes or more at le ast three time s
a week .
CA UTI ON: Y our hea rt rate sh ould nev er e xce ed
85% of yo ur m axi mu m a ero bic he art rat e o r g o
ab ove yo ur t arg et z on e ( Dia gra m D ).
Diag ram D
Co ol Down Afte r Y our Wor kou t
Coolin g dow n is a n im portan t aspec t of your w ork out
beca use it he lps re duc e m usc le s tiffn ess an d
sor enes s b y trans por ting exces s la ctic a cid o ut of th e
workin g mu scle s. C ooling do wn for at le ast t hre e
minu tes he lps prov ide a sm oot h transi tio n th at a llo ws
your hea rt rat e to retu rn to its no rmal, non- exercis ing
sta te.
Diag ram A Diag ram B Diag ram C
20 25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
110
Heart Ra te T arg et Z on es
Your Age
Y
o
u
r Hea
rt R
a
te
Peak
Ca rdio
Warm up
Rec
om
men
ded
C
ard
iov
asc
ula
r Z
one
Rec
om
men
ded
W
eig
ht
Lo
ss
Zo
ne
Fatb urn
High
Preco r Inc orp ora ted
20 03 1 1 42 nd A ven ue N E
P.O . B ox 7 202
Wood invi lle, W A US A 98 072 -4 002
www.pr ecor .com
HR IN FO 4814 0-10 4
©200 7 Preco r Inc orp ora ted
Diagram D: Hear t Rat e Tar get Zones
Your A ge
20 25 30 35 40 45 55 60 65 70 7 5
High
Peak
Cardio
Fat Burn
Warmup
200
190
180
170
160
150
140
130
120
110
100
90
80
70
Your Hear
t R
at
e
20 25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
110
Heart Rate Ta rget Zon es
Your Age
Yo
ur
Heart Rate
Peak
Card io
Warmup
Rec
om
men
ded
Car
dio
vas
cul
ar
Zo
ne
Rec
om
men
ded
Wei
ght
Lo
ss
Zo
ne
Fatbur n
High
heart
ra
te
in
Forma
tion
WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME
Quick
Start
Card
ENERGY
™
SERIES
TRM 211 TREADMILL
CAUTION: Befor e beginning any fitnes s progr am, see your ph ysician f or a thorough e xamination. Ask y our physician about the appr opriate t arget hear t rat e for y our fitness le vel.