17
As you exercise, you will be prompted to keep
your pedaling pace near the target rpm setting for
the current segment. When the words PEDAL
FASTER appear in the upper display or the GO
FASTER indicator on the target pacer coach is lit,
increase your pace. When the words PEDAL
SLOWER appear or the GO SLOWER indicator is
lit, decrease your pace. When the words PEDAL-
ING IN RANGE appear or when the center indica-
tor is lit, maintain your current pace.
Important: The target rpm settings are intend-
ed only to provide motivation. Your actual pace
may be slower than the target rpm settings.
Make sure to pedal at a pace that is comfort-
able for you.
If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the Magnetic Resistance
decrease and increase buttons. However, when
the current segment ends, the pedals will automati-
cally adjust to the resistance level for the next seg-
ment.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, simply resume pedaling. The
workout will continue until the last segment of the
profile flashes and the last segment of the workout
ends.
4. Perform the first strength exercise when
prompted.
When the first strength exercise segment begins,
the name of the first strength exercise will appear
in the upper display for a few seconds. The time
will pause and flash in the left display.
Next, the upper display will show the recommend-
ed number of repetitions for the first strength exer-
cise.
Step off the elliptical exerciser and prepare to
begin the first strength exercise. Every few sec-
onds, the console will sound a tone; when a tone
sounds, perform one repetition of the exercise.
Exercise with a slow, steady motion; do not per-
form more than one repetition each time a tone
sounds. The display will count down the repetitions
as you perform them.
Note: Refer to a weight training manual or exer-
cise guide if you are unfamiliar with the correct
form for each strength exercise. When performing
lunges, alternate legs with each repetition. When
performing dumbbell rows, perform half the repeti-
tions with your right arm and half the repetitions
with your left arm. The strength exercises require
the use of dumbbells and an inflatable exercise
ball (not included).
To purchase dumbbells or an
exercise ball, call the telephone number on the
front cover of this manual.
5. Continue the cross training workout.
When you have performed the recommended
number of repetitions, the words START PEDAL-
ING will appear in the upper display. To continue
the cross training workout, step onto the elliptical
exerciser and start pedaling. The pedals will auto-
matically adjust to the resistance level for the next
segment.
The workout will continue in this way until the last
segment ends. Then, the words PROGRAM
DONE will appear in the upper display.
6. Follow your progress with the displays.
See step 4 on page 15.
7. Measure your heart rate if desired.
See step 5 on page 15.
8. Turn on the fan if desired.
See step 6 on page 16.
9. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 16.
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