Heart rate training zone, Manual mode and the quick start key – Precor EFX 532 User Manual
Page 32
page 32
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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 85% of your
maximum aerobic heart rate or go above your training zone. Refer to
Diagram 11 for your appropriate training zone.
When you maintain your heart rate between 70% and 85% of your maximum
aerobic heart rate, you are improving your overall cardiovascular/cardiorespi-
ratory fitness level. Maintaining your heart rate in either zone (weight loss or
cardiovascular) for 30 minutes or more on a regular basis (minimum 3 times a
week) provides the greatest benefits.
MANUAL MODE AND THE QUICK START KEY
Manual mode lets you determine the ramp incline and resistance levels which
affects the effort you put into your workout. As with other courses, when you
complete the time limit set for the course, the automatic cool-down period begins.
You can choose Manual mode in two different ways:
•
pressing the Quick Start key at the Precor banner. Quick Start bypasses
the remaining selections and starts the Manual course. Default values
include a time limit of 30 minutes (or the Club setting, whichever is less),
150 lbs. (68 kg.) and an age of 0. The Smart Rate
®
display is inactive.
•
pressing Enter at the Precor banner. This causes the EFX to display
several Setup prompts. At the course prompt, select MANL course.
The Manual course profile appears as a flat line. Use the Resistance
▼▲
keys to adjust the resistance level and the CrossRamp
▲▼
keys to adjust the
ramp incline level. (See page 24 for more information on the different key’s
function.) As you proceed with your workout, a blinking cell represents your
position on the course.
Diagram 11 Training Zones
HEART RATE TRAINING ZONE
70
80
90
100
120
130
140
150
160
170
180
190
200
20
25
30
35
40
45
50
55
60
65
70
75
YOUR AGE
YOUR HEAR
T RA
TE
MAX.
HEART
RATE
80% OF
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE
130
127
120
117
114 111
107
104
97
160
156
148
144
140
136
132
128
124
120
190
185
180
175
170
165
160
155
150
145
RECOMMENDED TRAINING ZONE
94
124
152
116
101
195
200