Precor 5.23 - Manual (Page 60)

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. Wear a chest strap
to monitor your heart rate. Supplement your plans with
fitness workouts from the Precor website
(www.precor.com). The Precor website provides
numerous fitness workouts and expert advice to help
you reach your fitness goals.
Wear a Chest Strap
During a workout, the heart rate features appear on
the display when you wear a chest strap. To receive
an accurate reading, the strap needs to be in direct
contact with your skin. Be sure to wear the chest
strap underneath your clothing.
Note: The Precor heart rate receiver must be properly
installed in the display console before a heartbeat can
be detected. Check with your dealer to make sure it is
installed in your product.
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!
SmartRate ® and Heart Rate Features
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 for weight loss or cardio-
conditioning.
When you begin a workout, 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: weight
loss or cardiovascular. 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 (weight loss or cardiovascular) for 30
minutes or more at least three times a week.
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
Max.
Heart
Rate
Cardio
Zone
Weight
Loss
Zone
Reco
mm
end
ed C
ardio
vasc
ular
Zon
e Reco
mme
nded
Weig
ht Lo
ss Zo
ne
Precor Incorporated
20031 142nd Avenue NE
P.O. Box 7202
Woodinville, WA USA 98072-4002
www.precor.com ©2005 Precor Incorporated