Precor MOVE BEYOND 9.23 - Manual (Page 56)

Choose a Program
• Determine your level of fitness: beginner, intermediate,
or advanced.
• Determine your immediate goal: endurance training,
cardio-conditioning, or weight loss.
If you are a beginner, start a cardio-conditioning program
to slowly adjust your body to a comfortable level of
exercise. Over a recommended 8-week period, you will
increase your endurance and strength while improving
flexibility.
If you have been exercising and feel that you have reached
an intermediate or advanced fitness level, you probably
have established goals for yourself.
For all fitness levels, plan to exercise at a comfortable
pace for 20 to 30 minutes a day. To monitor your heart
rate, use the touch-sensitive grips. Supplement your plans
with fitness workouts from the Precor web site
(www.precor.com). The Precor web site also provides
expert advice to help you reach your fitness goals.
Monitor Your Heart Rate
The SmartRate and heart rate displays provide visual cues
that help you adjust your fitness routine to reach your
goals. Use these features to keep your heart rate within
the target zones.
Wear a Chest Strap (9.27 only)
During a workout, the heart rate features appear on the
display when you wear a chest strap. To receive an
accurate reading, the chest strap needs to be in direct
contact with your skin. After you put on the chest strap,
face the display console for a minimum of 15 seconds.
This allows the receiver in the console to recognize the
signal from the chest strap.
1. Carefully dampen the back of the strap with tap water
(Diagram A).
Important: Do not use deionized water. It does not
have the proper minerals and salts to conduct
electrical impulses.
2. Adjust the strap and fasten it around your chest. The
strap should feel snug, not restrictive (Diagram B).
3. Make sure that the chest strap is right side up, lies
horizontally across your chest, and is centered in the
middle of your chest (Diagram C).
When these steps are complete, you are ready to view
your heart rate!
Touch-Sensitive Handrail Grips
Several Precor products incorporate touch-sensitive heart
rate grips on the handrails. If you prefer to use the touch-
sensitive handrail grips, use both hands. Make sure both
hands are moist (not dry) when you grasp the touch-
sensitive handrail grips.
SmartRate ® Features
When you begin an exercise session, a blinking segment
in the SmartRate display appears if you entered your age
during the setup phase. The blinking segment indicates
the current zone of your heart rate.
The calculation used for the heart rate target zone is your
maximum aerobic heart rate:
(220 minus your age) multiplied by a percent.
For the ideal weight loss range, your heart rate should
remain between 55% and 70% of your maximum aerobic
heart rate. To improve your overall cardiovascular and
respiratory fitness level, maintain your heart rate between
70% and 85% of your maximum aerobic heart rate.
For the greatest benefits, maintain your heart rate in either
zone for 30 minutes or more at least three times a week.
Note: The 9.23 treadmill does not have heart rate teleme-
try, so you cannot use a chest strap to view your heart
rate. Use the touch-sensitive grips instead.
CAUTION: Your heart rate should never exceed 85%
of your maximum aerobic heart rate or go above
your target zone (Diagram D).
Diagram D
Cool Down After Your Workout
Cooling down is an important aspect of your workout
because it helps reduce muscle stiffness and soreness by
transporting excess lactic acid out of the working
muscles. Cooling down for at least three minutes helps
provide a smooth transition that allows your heart rate to
return to its normal, non-exercising state.
Diagram A Diagram B Diagram 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 Rate Target Zones
Your Age
Y
o
ur Heart Rate Peak
Cardio
Warmup
Reco
mm
end
ed C
ardio
vasc
ular
Zon
e Reco
mme
nded
Weig
ht Lo
ss Zo
ne
Fatburn
High
Precor Incorporated
20031 142nd Avenue NE
P.O. Box 7202
Woodinville, WA USA 98072-4002
www.precor.com
9.23/9.27 HR INFO 300055-101
©2008 Precor Incorporated