Precor EFX 221 Bedienungsanleitung

Precor Fitness-Ausrüstung EFX 221

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WELCOME TO A FOR YOUR HOME PERSONALIZED FITNESS EXPERIENCE

Quick

Start

Card

PRECISION™ SERIES

AND ENERGY™ SERIES

ELLIPTICALS

RESET

sTEP 4: Grasp handles rmly with

both hands.

sTEP 7: Use the control on the console

to adjust the amount of resistance. If

the equipment includes a motorized

CrossRamp® adjustment, use the control on

the left to adjust the CrossRamp height, and

the control on the right for the resistance.

sTEP 6: Press the GO key

(manual operation).

sTEP 8: If you need to end your workout early, press the RESET key three times.

Refer to your owner’s manual for complete operational instructions

and troubleshooting. See reverse for important heart rate information.

sTEP 5: Begin pedaling.

HEART RATE INFORMATION

CHOOsE A WORKOUT

• Determine your level of tness: beginner,

intermediate, or advanced.

• Determine your immediate goal: endurance

training, cardio-conditioning, or weight loss.

If you are a beginner, start with a cardio-conditioning

workout to gradually adjust your body to the demands of

exercise. Over a recommended eight-week period, you will

increase your endurance and strength.

For all tness levels, plan to exercise at an appropriately

challenging pace for 20 to 30 minutes a day. Wear a chest

strap to monitor your heart rate. Supplement your plans

with tness workouts from the Precor web site

(www.precor.com). The Precor web site also provides

expert advice to help you reach your tness goals.

MONITOR YOUR HEART RATE

The SmartRate and heart rate displays provide visual cues

that help you adjust your tness routine to reach your

goals. Use these features to keep your heart rate within

the target zones.

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 chest strap needs to be in direct

contact with your skin. After you put on the chest strap,

face the display console for a minimum of 15 seconds. This

allows the receiver in the console to recognize the signal

from the chest strap.

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.

Touch-Sensitive Handrail Grips

Several Precor products incorporate touch-sensitive

heart rate grips on the handrails. If you prefer to use

the touch-sensitive handrail grips, use both hands.

Make sure both hands are moist (not dry) and avoid

grasping the sensors too tightly.

Note: For the best heart rate monitoring results, wear a

chest strap.

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:

207 - (age x 0.67), multiplied by a percentage.

For the ideal weight loss range, your heart rate should

remain between 55% and 69% of your maximum

aerobic heart rate. To improve your overall

cardiovascular and respiratory tness level, maintain

your heart rate between 70% and 85% of your

maximum aerobic heart rate. For the greatest benets,

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

85% of your maximum aerobic heart rate or go

above your target zone (Diagram D).

COOl DOWN AFTER YOUR WORKOUT

Cooling down is an important aspect of your workout

because it helps reduce muscle stiness 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.

20031 142nd Avenue NE | P.O. Box 7202

Woodinville, WA USA 98072-4002

www.precor.com

Diagram D: Heart Rate Target Zones

Diagram A Diagram B Diagram C

20 25 30 35 40 45 50 55 60 65 70 75

100

120

130

140

150

160

170

180

190

200

110

Your Heart Rate

High

Cardio

Warm Up

Your Age

Recommended Cardiovascular Zone

Recommended Weight Loss Zone

Fat Burn

CAUTION: Before beginning any ﬁtness program, see your physician for a thorough examination. Ask your physician about the appropriate target heart rate for your ﬁtness level.