Precor EFX 5.23 - Manual (Page 47)

Choosing 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.
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).
Monitoring 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.
The EFX provides touch-sensitive heart rate grips on the
handrails. If you wish to use the touch-sensitive grips and
monitor your heart rate, use both hands. Make sure both
hands are slightly moist (not dry) when you grasp the
touch-sensitive 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 cardio-vascular and
respiratory fitness level, maintain your heart rate between
70% and 87% 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.
CAUTION: Your heart rate should never exceed 87%
of your maximum aerobic heart rate or go above
your target zone (Diagram A).
Diagram A
Cooling 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.
Using a Chest Strap
Wearing a chest strap during your workout provides
steady heart rate information. A chest strap is not
included with this model.
Important: To receive an accurate reading, the strap
needs to be in direct contact with the skin on the lower
sternum (just below the bust line for women).
To use a chest strap:
1. Carefully dampen the back of the strap with tap water.
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.
3. Make sure that the chest strap is right-side-up, lies
horizontally across, and is centered in the middle of
your chest.
4. Test the chest strap placement by checking the heart
rate function on the equipment. If a heart rate is
registering, your chest strap placement is correct. If
the equipment does not register a heart rate, readjust
the strap and recheck the heart rate function.
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
Yo
u
r H
e
a
rt
R
a
te
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
5.2x HR INFO 300090-102
©2010
Precor Incorporated