ProForm 831.28645.0 - Manual (Page 17)

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Perform the first strength exercise when
prompted.
When the first strength exercise segment begins,
the name of the first strength exercise will appear
in the display for a few seconds. The time will
pause and flash in the display. Next, the display
will show the recommended number of repetitions
for the first strength exercise.
Step off the ellipti-
cal exerciser and
prepare to begin
the first strength
exercise. Every few
seconds, the con-
sole will sound a
tone; when a tone sounds, perform one repetition
of the exercise. Exercise with a slow, steady
motion; do not perform more than one repetition
each time a tone sounds. The display will count
down the repetitions as you perform them.
Note: Refer to the accompanying exercise chart
to see the correct form for each exercise. When
performing lunges, alternate legs with each repe-
tition. When performing dumbbell rows, perform
half the repetitions with your right arm and half
the repetitions with your left arm. The strength
exercises require the use of dumbbells and an
inflatable exercise ball (not included). To pur-
chase dumbbells or an exercise ball, call the
toll-free number on the front cover of this
manual.
Continue the cross training program.
When you have performed the recommended
number of repetitions, the words START PEDAL-
ING will appear in the display. To continue the
cross training program, step onto the elliptical
exerciser and start pedaling. the pedals will auto-
matically adjust to the resistance setting for the
next segment.
The program will continue in this way until the last
segment ends. Then, the words PROGRAM
DONE will appear in the display.
Follow your progress with the display.
See step 4 on page 14.
Measure your heart rate if desired.
See step 5 on page 15.
Change the display color if desired.
See step 6 on page 15.
Turn on the fan if desired.
See step 7 on page 15.
When you are finished exercising, the con-
sole will turn off automatically.
See step 8 on page 15.
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