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How Your Weight Affects Workload

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Z 8 . 1 e   E l l i p t i c a l   O w n e r ’ s   G u i d e

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For a 250-P

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Содержание Z8.1e

Страница 1: ...Enter your personal data weight age and sex for best results BEGIN YOUR WORKOUT by pressing at any time ADJUST YOUR EXERCISE WORKLOAD by using the or keys or the numeric keys VIEW DIFFERENT DISPLAY D...

Страница 2: ...and Smart Start operation 6 Manual Control The three different manual modes 7 Pre Set Programs The hill and interval programs plus custom intervals 8 Heart Rate Control Five different kinds of heart...

Страница 3: ...t shape 17 Important Safety Instructions Be sure to familiarize yourself with this section Appendix A Maximum Heart Rate and Target Heart Rate Appendix B Maximal Oxygen Uptake and METs Appendix C Deta...

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Страница 5: ...4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 Designing...

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Страница 7: ...settings every workout even an advanced one is easy to set up Form fill Data Entry During workout setup you see every piece of data at the same time tabbing through the entry fields just like filling...

Страница 8: ...target HR and a rest target HR and the elliptical will take you back and forth between those two targets Fitness Test An enhanced version of the YMCA protocol to estimate maximum oxygen uptake VO2max...

Страница 9: ...SM documented gender differences to allow men and women to compare workouts fairly ECG Waveform Display Graphically display your actual heart rate signature just for fun Long Pause Optionally stop a w...

Страница 10: ...wer to an external audio remote control Fully Configurable Setup Mode Choose default operational mode metric or U S units of measure maximum workout time default workout time pause time wireless or co...

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Страница 13: ...Riding Your Elliptical CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Contro...

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Страница 15: ...fferent body weights Place your feet anywhere on the foot pads Most riders prefer their feet to be as close together as possible but choose your own position for maximum comfort Press the Stride Lengt...

Страница 16: ...extra exercise from your upper body and making for an easy exercise balance Grasp the exercise arms in a position so that you are well balanced and your arm motion is comfortable Grip the handles wit...

Страница 17: ...n e r s G u i d e 17 Use the balance bar Again grasp the handles with a relaxed grip Keep your hands free Use caution with this method as this requires good balance and exercise form Many exercisers...

Страница 18: ...uently to see if it helps your exercise regime The Z8 1e Elliptical can monitor your heart rate using a chest strap that transmits your heart rate to the elliptical via radio Although your elliptical...

Страница 19: ...exercise works best but ordinary tap water may be used prior to your workout if desired R IDING Y OUR E LLIPTICAL Examples of Heart Rates Found in Daily Life An average 30 year old might have a resti...

Страница 20: ...me with your heart beat During this time the system is analyzing and locking in your heart rate Within about 15 seconds your digital heart rate in beats per minute bpm should be displayed R IDING Y OU...

Страница 21: ...se unrepresentative heart rate spikes of 5 to 10 bpm 3 Grip the pads lightly not tightly 4 Make sure your hands are clean free of both dirt and hand lotions When using a Heart Rate Control HRC workout...

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Страница 23: ...ion CHAPTER 2 Riding Your Elliptical CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Hea...

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Страница 25: ...1 e E l l i p t i c a l O w n e r s G u i d e 25 T HE D ISPLAY Display and Setup Keys Entertainment Remote Workload Adjust Keys Start Key Enter Key Numeric Keys Workout Choice Keys Backspace Key Clear...

Страница 26: ...splay format Workload Adjusts workload higher and lower Keys repeat if held down Stride length Adjusts stride length displaying target and actual stride length on the screen Keys repeat if held down t...

Страница 27: ...and Custom See Chapter 7 Hill Programs Cycles through Rolling and One Big Hill See Chapter 7 Advanced Options Cycles through Custom Programs and Fitness Test Happy Modes is accessed through Setup Mod...

Страница 28: ...Z 8 1 e E l l i p t i c a l O w n e r s G u i d e Data Display Options THE DISPLAY 28 T HE D ISPLAY DATA DISPLAY Easy ECG...

Страница 29: ...Data Display Options THE DISPLAY Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 29 T HE D ISPLAY Expert One Expert Two...

Страница 30: ...ows how long you ve been working out Miles Shows an estimate of how far you would have traveled during outdoor exercise Calories Displays an estimate of your calories burned This doesn t include your...

Страница 31: ...r This simulates an analog vertical speedometer It always starts out displaying speed but you can switch it to display many other readouts such as heart rate calories per hour watts METs and equivalen...

Страница 32: ...ssed by gently gripping the contact heart rate pads on the handlebars The ECG display takes the place of the progress display in the lower half of the screen Pressing changes to a normal progress disp...

Страница 33: ...n a controlled rhythm to pump blood to the body and lungs This rhythm and the repeating ECG waveform associated with it are measured as the heart rate T HE D ISPLAY Why not E K G The electrocardiograp...

Страница 34: ...P to U The most visible part of the waveform is the combination of the Q R and S waves technically called the QRS complex Most people think of this shape when they think of an ECG This sample waveform...

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Страница 37: ...splay CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTE...

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Страница 39: ...s takes place without the rider s knowledge The new mathematics used to do this were developed by True Fitness The Z8 1e Elliptical closely controls how hard you re working so that you get just the wo...

Страница 40: ...levels are greater for a larger rider also see Chapter 7 The elliptical s full capabilities are never restricted At the highest workloads the elliptical can always produce its maximum workload Larger...

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Страница 43: ...CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 D...

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Страница 45: ...e useful to most riders and changes its suggestions to adapt to your own settings Helpful tips are displayed if you get stuck Use either the or numeric keys to change settings Press to accept the curr...

Страница 46: ...ge settings or even set up an entirely different workout While in Workout Setup pedal resistance is reduced If you change programs during your workout Workout Setup assumes you want to enter the new p...

Страница 47: ...ons are your age sex and body weight your desired workout time and in some cases your work interval length and intensity Any parameters you change will no longer be affected by Smart Start it assumes...

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Страница 49: ...4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 Designin...

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Страница 51: ...levels either by using the keys or entering a workload level with the numeric keys and pressing The default manual control is Runner s Mode which increases your calorie burn as you pedal faster just...

Страница 52: ...owing you to fine tune your workout Since Personal Power is used the number of levels available decreases for larger riders see Chapter 4 How the Elliptical Controls Your Exercise This mode uses const...

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Страница 55: ...APTER 2 Riding Your Elliptical CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rat...

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Страница 57: ...ith a moderate change between work and rest intervals Sport intervals with a large change between work and rest intervals P RE S ET P ROGRAMS Each workout segment can have a value between 1 and 8 The...

Страница 58: ...Z 8 1 e E l l i p t i c a l O w n e r s G u i d e Hill Program Profiles PRE SET PROGRAMS 58 P RE S ET P ROGRAMS Rolling Hills One Big Hill HILL PROGRAM PROFILES...

Страница 59: ...Interval Program Profiles PRE SET PROGRAMS Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 59 P RE S ET P ROGRAMS Easy Intervals Sport Intervals INTERVAL PROGRAM PROFILES...

Страница 60: ...els Affect METs PRE SET PROGRAMS 60 P RE S ET P ROGRAMS Program Level Segment Level METs Sixteen different levels are available to change the difficulty of a program The workload intensities expand an...

Страница 61: ...AMS Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 61 P RE S ET P ROGRAMS Program Level Segment Level Program Level Segment Level Workload in Watts Workload in Watts For a 150 Pound Rider For a 250...

Страница 62: ...and rest segment exercise levels When you use the program the segments repeat over and over until you reach the end of your workout time Or you can have the program last for a certain number of work...

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Страница 65: ...cal CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie...

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Страница 67: ...rt rate to control workload takes the guesswork out of your workout settings Consult your physician before using heart rate controlled workouts for advice on selecting a target heart rate range Also i...

Страница 68: ...elliptical will control your workout from the very beginning so that you reach your target within 5 to 7 minutes Interval pick both a work target and a rest target heart rate The elliptical will take...

Страница 69: ...et within five to seven minutes It keeps you there until 2 5 minutes before the end of your workout time then reduces workload by half for a cooldown Note that as you tire during your workout especial...

Страница 70: ...ontrolled so you reach your rest target within about three minutes As soon as you reach your rest target the workload is immediately increased to the last workload attained in the work segment then co...

Страница 71: ...key Your current heart rate will be set as the target For best results you should be at least five minutes into your workout and warmed up This will allow Cruise Control to more accurately control you...

Страница 72: ...ing everything from cordless telephones to loudspeakers is possible The good news is that interference is usually quite brief If you continue to have intermittent heart rate display problems consult y...

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Страница 75: ...4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 Designin...

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Страница 77: ...number of calories you wish to burn in each exercise session Also you sometimes have different amounts of time available to exercise Calorie goal is the easiest way to achieve your exercise goal no m...

Страница 78: ...Z 8 1 e E l l i p t i c a l O w n e r s G u i d e Visual Explanation CALORIE GOAL WORKOUT 78 C ALORIE G OAL W ORKOUT CALORIE GOAL WORKOUT GRAPH...

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Страница 81: ...CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 D...

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Страница 83: ...can set as few or as many of the parameters as you wish The default called Scale is for you to pick the total workout time then enter up to 60 equal length segments Each segment can have up to 77 dif...

Страница 84: ...oes not apply to the Record Custom Program See Below To completely delete a custom program while in Edit mode press then press AND HOLD again D ESIGNING Y OUR O WN W ORKOUT T Ty yp pe e W Wo or rk ko...

Страница 85: ...ow it is scaling each segment to span the entire workout time Fixed for each segment enter the segment length between 5 and 90 seconds and segment workload up to 60 segments The workout time will accu...

Страница 86: ...e workout time is completed Repeat for each segment and a maximum of ten segments enter the segment length between 5 and 99 seconds and segment workload When you finish by pressing and holding the seg...

Страница 87: ...ram After selecting Custom Intervals with the Intervals button pick the work segment and rest segment durations then pick the work and rest segment exercise levels When you use the program the segment...

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Страница 89: ...g Your Elliptical CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHA...

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Страница 91: ...strap instead of the contact heart rate pads see Chapter 2 It works best with the external power option The result of the test is an estimate of your maximal oxygen uptake or VO2max see Appendix B Pr...

Страница 92: ...table workout clothes and riding in a room with comfortable air temperature and humidity You should not Eat within three hours prior to testing but you should not be hungry either Consume caffeine wit...

Страница 93: ...e of each stage If the two heart rate samples in a given stage are separated by more than 6 bpm that stage is extended for an additional minute The heart rate measured during the last minute of each s...

Страница 94: ...about every two weeks under closely similar conditions You can also use the results of a fitness test to find how you compare with an average population Find your score in the chart below in the prop...

Страница 95: ...tabolic Calculations page 63 The results on the Z8 1e Elliptical should be somewhat better since it uses an improved maximum heart rate formula see Appendix A The repeatability accuracy from test to t...

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Страница 97: ...Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 Designing Your Own...

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Страница 99: ...der the Advanced Options key after enabling it in Setup Mode Electronic Input and Output The Z Console provides two communication ports labeled Comm and Aux They use the CSAFE standard typically to pr...

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Страница 101: ...duction CHAPTER 2 Riding Your Elliptical CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8...

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Страница 103: ...stem Only your doctor can prescribe the target training heart range appropriate for your particular needs and physical condition Start with exercise that stimulates you to breathe more deeply Alternat...

Страница 104: ...es that of your resting state The MET is a useful measurement because it accounts for differences in body weight See Appendix C for more details Time How Long You Exercise Sustained exercise condition...

Страница 105: ...develop added muscle endurance and balanced strength throughout your body Calculate your maximum heart rate as a first step in developing your fitness program The formula to calculate average maximum...

Страница 106: ...cation emotional state temperature and other conditions can affect the exercise heart rate appropriate for you Warning Consult your doctor to establish the exercise intensity target heart rate zone ap...

Страница 107: ...art rate Slowly reduce your workload until your heart rate is below 60 percent of your maximum heart rate The cool down should last at least five minutes followed by some light stretching to enhance y...

Страница 108: ...rate rhythmic exercise Begin with 12 continuous minutes Increase your time by one to two minutes per week until you can sustain 20 continuous minutes If you can sustain 20 continuous minutes in your t...

Страница 109: ...than how hard you exercise Exercise four to five times a week Try to reach and maintain 60 75 percent of your maximum heart rate with moderate exercise Exercise for 30 45 minutes at 60 65 percent of...

Страница 110: ...exercise with easy to moderate exercise Exercise for 30 minutes or longer Warning these strategies are intended for average healthy adults If you have pain or tightness in your chest an irregular hear...

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Страница 113: ...y CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10...

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Страница 115: ...f you make a mistake start entering the code from the beginning Press The first Setup Mode screen will be displayed Pressing will switch to the second screen Press to accept each parameter and move to...

Страница 116: ...he default Default Time This is the workout time Workout Setup first suggests From 1 to 98 minutes never greater than maximum time Twenty minutes is the default Pause Time Fifteen seconds default 30 6...

Страница 117: ...FE Auto Elliptical will auto announce itself to the network when it powers up Def Weight Suggested body weight Display Options The number of different data readout sets Setting a value of 3 will allow...

Страница 118: ...er mileage results from higher braking power more pedal revolutions or both Hours Total hours the elliptical has been in use If the elliptical is idle or in attract mode hours do not accumulate in gen...

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Страница 121: ...ical CHAPTER 3 The Display CHAPTER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calori...

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Страница 123: ...gin pedaling the elliptical or power up with external power At the five digit Pass Code prompt enter 2 0 1 7 3 If you make a mistake start entering the code from the beginning Press The first Test Mod...

Страница 124: ...LEDs 5 6 and 7 should all be lit Pedal RPM Pedal at a moderate rate and RPM should read between 60 and 80 Watts While pedaling this should match Targ PWR Move the cursor to Prog PWR using the Start ke...

Страница 125: ...ample value 122 Grips Detected ON signifies the contact heart rate system has detected the minimum three points of contact right hot left hot and common This should go to ON immediately upon minimum c...

Страница 126: ...e Current in amperes from the electromagnetic brake load coil Example value 0 85 Load ON OFF Enables or disables LCB load feedback control Should always be ON If OFF the LCB will ignore the PWM drive...

Страница 127: ...s measured from the electromagnetic brake Example value 125 Targ PWR The adjusted power requested of the electromagnetic brake Will typically be the same as Prog PWR except when pedal RPM falls below...

Страница 128: ...ch should take a few seconds Example values PASS FAIL Diagnostic LEDs on back of console just above CSAFE ports LED 1 4 used to indicate errors if main display is not lit LED 5 5V from lower control b...

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Страница 131: ...R 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 Designi...

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Страница 133: ...ampened soft cloth Make sure to remove any debris from the footskate track On the contact heart rate pads use a glass cleaning solution Be careful not to get excessive moisture between the edge of the...

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Страница 135: ...ER 4 How the Elliptical Controls Your Exercise CHAPTER 5 Workout Setup CHAPTER 6 Manual Control CHAPTER 7 Pre Set Programs CHAPTER 8 Heart Rate Control CHAPTER 9 Calorie Goal Workout CHAPTER 10 Design...

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Страница 137: ...lectric shock and injury to persons follow these instructions If the elliptical is plugged in Danger To reduce the risk of electric shock always unplug it immediately after use and before cleaning Unp...

Страница 138: ...not allow animals on or near your exercise elliptical Use the exercise elliptical indoors only Never use your exercise elliptical near water or while wet Using the exercise elliptical around a pool ho...

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Страница 141: ...Appendix A Maximum Heart Rate and Target Heart Rate appendix a Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 141...

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Страница 143: ...Appendix A Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 143 A PPENDIX A TARGET HEART RATE CHART...

Страница 144: ...elated fields In his survey of research in this area Robergs found several other simple equations that were significantly more accurate The best equation he found was derived in 1994 by Oten Inbar 205...

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Страница 147: ...Appendix B Maximal Oxygen Uptake and METs appendix b Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 147...

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Страница 149: ...re than VO2max which is why VO2max is the accepted standard The only accurate way to measure VO2max is to use a laboratory grade respiratory diagnostic system during a maximal exercise test All other...

Страница 150: ...xpenditure rate compared with basal metabolic rate BMR METs VO2 rate of current state 3 5 where 3 5 represents BMR VO2 oxygen uptake and 3 5 are in units of ml kg minute of oxygen consumed by the body...

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Страница 153: ...Appendix C Details on How the Z8 1e Elliptical Controls Your Exercise Intensity appendix c Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 153...

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Страница 155: ...ed If instead the amount of resistance on the pedals stays the same when your cadence changes your workload intensity will vary directly with your cadence If you pedal twice as fast your exercise inte...

Страница 156: ...ationship can be seen in everything from weightlifting world records to distance running competitions See McMahon and Bonner On Size and Life 1985 page 55 Since METs do not work the way they re suppos...

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Страница 159: ...Appendix D American College of Sports Medicine Position Stand on Exercise and Fitness appendix d Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 159...

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Страница 161: ...mmary of the document The full document can be found on the ACSM s journal s website http ipsapp006 lwwonline com content getfile 2320 20 10 50 fulltext htm The variables of frequency intensity and du...

Страница 162: ...y means legs and buttocks In some cases shoulders and upper back muscles used in rigorous swimming will be adequate Resistance training should consist of one set of 8 to 10 exercises that stimulate al...

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Страница 165: ...Appendix E Specifications appendix e Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 165...

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Страница 167: ...e E l l i p t i c a l O w n e r s G u i d e 167 Workload Range 30 600 watts Weight 360 pounds Maximum User Weight 350 pounds Workload Control System Self generating electromagnetic braking A PPENDIX...

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Страница 169: ...Bibliography References and Selected Readings bibliography Z 8 1 e E l l i p t i c a l O w n e r s G u i d e 169...

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Страница 171: ...ch Victor L Exercise Physiology 5th edition Baltimore Lippincott Williams Williams 2001 McMahon Thomas A and Bonner John T On Size and Life New York W H Freeman 1985 ISBN 0 716 75000 7 Pollack Michael...

Страница 172: ...s Robergs2 pdf Journal URL http www asep org FLDR JEPhome htm Swain David P and Leutholtz Brian C Metabolic Calculations Simplified Baltimore Williams Wilkins 1997 Tufte Edward R Visual Explanations C...

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