Precor Low Impact s 9.21i - Manual (Page 20)

page 20
4. Straddle the running belt with your feet firmly planted on the right and left staging platforms.
(Stand close enough to the electronic console so that you can extend your arms to easily
touch the keys.)
5. Using the clip provided, securely attach the magnetic safety key to your clothing near your
waistline where it will not interfere with your workout.
Important: To retrieve the last course used, rapidly tap the ENTER key three times. Or, to
display the manual mode’s course profile, press QUICK START. When you use QUICK START,
a default weight of 150 lbs (68 kg) is used for calculating the CALORIES display. Refer to
Using the QUICK START Feature.
6. If you do not use QUICK START or retrieve the last course or program, press any ▼ or ▲ key
to change the weight. (The weight increases and decreases in 5-pound or 2 kg increments) To
increase the accuracy of the calorie count that appears on the display, select a weight that is
closest to your actual weight. Press ENTER.
7. The AGE prompt appears if the Precor Heart Rate Option receiver is installed in the
electronic console display. If you wish to purchase this valuable option package, contact the
dealer nearest you by calling, 1-800-4-PRECOR.
8. At the “SELECT COURSE” prompt, choose your workout mode:
M9.21i — Manual (MAN’L), Interval (INTV), Weight Loss (WT.LS.),
Heart Rate Course (HRC) or Random
M9.21si — all the programs mentioned above plus the preprogrammed courses shown on
the display label.
Press the ▼ or ▲ key until you see the desired mode or course number appear on the
display, then press ENTER.
9. Depending on the program you select, you may be prompted to answer more questions or
press the SPEED ▲ key to begin your workout. Hold onto the handrail with one hand while
you press SPEED ▲ with the other hand. Step onto the running belt while the speed is at or
below 1 mph (1.6 kph). Once you are comfortable with the walking or running speed, you
can remove your hands from the handrail.
To pause during your workout session before finishing the selected program, press the
STOP key. The displays on the console freeze. See
Pausing Your Workout or Ending Your
Workout for more information.
Note: Optional hand weights, called Precor Smart Weights, are available from your local
dealer. Precor Smart Weights provide 1- or 2-pound hand weights with the added conve-
nience of remote control. The remote control lets you change your speed or incline and stop
the running belt. Precor Smart Weights give you control of your treadmill’s electronic console
functions while you enjoy the added benefit of an upper body workout. For more information
call your local dealer. To locate the dealer nearest you call, 1-800-4-PRECOR.
10. When you are finished exercising, hold onto the handrail and press STOP. (You can also
press SPEED▼ until the running belt stops.) You can then review your workout results as
the display scans through DISTANCE, TIME, and CALORIES. (HEART RATE appears if you
are wearing the Precor chest strap.)
Note: Always allow yourself a cool-down period of a few minutes before bringing the running
belt to a complete stop. Cooling down after your workout helps reduce muscle stiffness and
soreness by transporting excess lactic acid out of the working muscles. It also helps your
heart rate return to its normal (non-exercising) state. You can access the manual mode
(MAN’L) from any program by tapping STOP twice in quick succession. Manual mode enables
you to change the speed and incline and adapt a cool-down period into your workout.
11. If desired, after reviewing the displays, reset them to zero by pressing HOLD TO RESET for
several seconds.
12. Detach the safety clip from your clothing and remove the magnetic safety key from the
electronic console. Turn OFF the treadmill.
13. To prevent unauthorized use, store the safety key in a safe place.
Straddle belt.
Attach safety clip to clothing. 5
Enter Weight or press Quick Start.
7
6
(Cool down)
Review workout statistics.
(Press HOLD TO RESET)
Remove Safety Key. Turn OFF the
treadmill.
Enter AGE.
8 Select Course.
Important: Before working out, review the
information regarding the different
M9.21i or M9.21si programs and their
operation. Refer to pages 15 through 22.
(Pause)
Use the optional Smart Rate and
Heart Rate displays to keep your
heart rate in your target zone:
cardiovascular or weight loss.
Start working out.
To purchase the Precor Heart
Rate Option or Smart Weights,
call your local dealer.
9
End workout. 10
11
12
Store Safety Key in a secure place.
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