Spirit XE795 Owner's Manual page 23

CAUTION
: the shorter the recovery time, the longer your heart rate will stay elevated; if you are new
to exercise or have recently resumed an exercise program after a considerable amount of time off, it is
recommended that your recovery interval length either matches or exceeds the length of the cardio
interval.
• The user selects 10 intervals (5 cardio and 5 strength)
with the following interval durations – length of each
cardio and recover y interval is 1:00
• Program begins with a 3:00 warm up (1:00 @ Level 1,
1:00 @ Level 2, and 1:00 @ Level 3).You have the option
to press Enter to bypass the warm up.
• 1st cardio interval begins, lasting 1:00; console counts
down to 0:00 and the Message Center displays
"STRENGTH INTERVAL BEGIN DUMBBELL ROW"
• User exits the elliptical trainer to perform the strength
exercise. The user now performs 8-20 repetitions (each
repetition is 1 up and down por tion of the exercise).
Note: if you are a beginner or are in below average
physical condition, perform each repetition in
approximately 2 seconds (1 second up, 1 second down);
if you are in average or above average physical condition,
with no medical
perform the repetitions faster (1 second total: .5 seconds
up, .5 seconds down). After completing all of your
repetitions, sit back on the elliptical trainer to proceed
with your recovery interval.
• Console displays "PRESS ENTER TO BEGIN RECOVERY";
user pedals @ Level 1 for 1:00
issues, you have the option
• Console then displays 2nd cardio interval and the
process proceeds until the user has
• 5 cardio, 5 strength, and 5 recover y intervals; the 5 strength
exercises will be performed 1x each. If you selected 20
intervals, you would perform each strength exercise twice,
before proceeding to the next exercise. If you selected 30
intervals, you will perform each strength exercise 3x (each
exercise once, until all five have been performed, then
repeat the sequence twice more).
• The last 2 segments of the program are a Cool Down
phase with the user pedaling @ Level 1.This can be by-
passed by pressing Enter to end the program.
Caution: Exercises that require dumbbell use - Select a
pair of dumbbells that you will be able to safely and
effectively maneuver for all of the strength intervals.
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performed: