Precor EFX Series Workout Manual

Precor Elliptical Workout Guide
You may be surprised at how many workouts and features are pre-programmed into each
machine. Everything from working your problem areas to taking a fitness test! Variety, fun and
challenge are just a button away!

Choosing a Program

Choosing a program depends on your goals. If you are a beginner or
returning to regular exercise, you can start a cardio-conditioning program
to slowly return your body to a comfortable level of exercise. If you have
been exercising and feel that you have an intermediate or advanced
fitness level, you probably have established goals. Several exercise
choices are preprogrammed with recommendations for ramp incline
levels, speed or resistance. For example, the Interval Program is
preprogrammed with recommendations on ramp incline and resistance
levels, backward or forward motion on some machines, and alternating
rest or work intervals. You always have the option to override the
suggested levels with certain exceptions found in the Heart Rate and
Performance Programs.
If your level of exertion becomes too great, reduce your stride rate, pace or use the arrow keys to
override each upcoming column in the program profile. If you use the arrow keys, the profile
changes accordingly.
Program Tips
• Begin at the Precor banner and choose a program by pressing PROGRAMS or QUICKSTART.
• A blinking column indicates your position as you progress
through
a program.
• Prior to choosing a program, you may press the OPTIONS key
to access goal, language, or units of measure settings. After
pressing OK to confirm new settings, you must select a program
within five seconds for the changes to become effective.
• To use the SmartRate feature, you need to specify your age and wear a chest strap (available
at the WC desk) or hold on to the touch-sensitive grips.
Manual Program
The Manual Program profile, available by pressing the MANUAL key, begins as a flat line. You
control incline and resistance settings using the CROSSRAMP, INCLINE Incline or RESISTANCE
arrow keys. The program profile reflects changes to resistance changes to incline The blinking
column indicates your position in the program. A cool-down period occurs automatically when you
end your workout. To use the SmartRate feature, you need to specify your age by pressing
the OPTIONS key and following the display prompts. To change the workout time, press the
TIME +/– key.
Interval Programs
The Interval Programs, available by pressing the INTERVAL key, are among the best for
conditioning your cardiovascular system. Each program raises and lowers your level of exertion
repeatedly for the specified period of time. Each program lets you choose the rest and work
intervals according to your training regimen. While exercising, you can vary your speed, strides
per minute and change the preset incline or resistance using the CROSSRAMP, RAMP
or RESISTANCE arrow keys. The settings are repeated throughout the remainder of the program.
Note: Ramp incline changes are limited to +/–5% grade variance from the previous level.