Quick Steps To Working Out; Beginning Your Workout - Precor EFX 5.17 Owner's Manual

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CAUTION: Before beginning any
fitness program, you should obtain a
complete physical examination from
your personal physician.
CAUTION: To avoid injury, stand clear
of the ramp when you first turn ON the
EFX. The lift may recalibrate which
causes the ramp to move.

Quick Steps to Working Out

1
Put on the chest strap. (Available
with the Precor Heart Rate Option.)
2
Remove the wheel lock.
3 Turn ON EFX.
4 Hold onto the handrails and step
into the foot pedals.
5
Begin working out. (For best
results, maintain a constant stride
rate.)
Use the Heart Rate display option
to maintain your heart rate in a
target zone.
6 End your workout.
7
Step off the foot pedals.
8
Turn OFF the EFX. Secure the
EFX with its wheel lock.
Quick Steps to Working Out
Before using your EFX, we recommend that you follow these instructions and go
through a preliminary demonstration of the EFX.
When using the EFX, follow these general guidelines:
• At the beginning of a workout, take several minutes to bring your heart rate into
your training zone, shown in Diagram 12 on page 16.
• After your workout, walk slowly for several minutes to cool down your body and
lower your heart rate.
• Before and after a workout, gently stretch your lower body and back to help
prevent stiffness or soreness.

Beginning Your Workout

The EFX5.17 provides Manual mode which lets you regulate the resistance and ramp
settings during your workout. As you workout, keep in mind that because of the EFX's
unique design, you have several ways of increasing your work effort.
• decreasing the resistance and increasing the strides per minute.
• increasing the resistance and keeping the strides per minute constant.
• increasing both the resistance and ramp settings and maintaining your stride rate.
To work out on the EFX5.17, take the following steps:
1. For your Heart Rate to appear on the display, the heart rate receiver must be
installed in the display console and you need to wear the POLAR
Refer to Precor Heart Rate Option Owner's Manual to learn how to properly use
the chest strap.
2. Remove the wheel lock from the ramp.
3. Locate the ON/OFF (I/O) switch at the rear of the unit and turn ON the EFX.
4. Face the display console and hold onto the handrails as you place your feet into
the foot pedals. Notice that when the foot pedals move Time appears for 5 seconds
and then the display begins to scan through the different features.
Note: The EFX5.17 lets you select what features you want to display. Refer to the
Select key function chart on page 12 for more information.
5. Continue moving the foot pedals at a comfortable stride rate. Your "stride rate"
appears as STRIDES/MIN (strides per minute) on the display.
Note: If you have purchased the Precor Heart Rate Option, installed the receiver in
the display console, and are wearing the POLAR
appear on the display. Having your heart rate displayed while you workout, helps
you maintain a target zone. Refer to Diagram 12 on page 16.
To pause during your workout session, simply stop pedaling. The display continues
(Pause)
in scan mode, so you can review your workout statistics. After a 10 minute "pause,"
the system resets to a 0:00 Time display.
6. When you are finished exercising, be sure to cool down mode. Cooling down after
your workout helps reduce muscle stiffness and soreness by transporting excess lactic
acid out of the working muscles. It also helps your heart rate return to its normal (non-
(Cool down)
exercising) state. Always incorporate a 3 to 5 minute cool down period at the end of
your workout.
7. Hold onto the handrails while you step out of the foot pedals.
8. Turn OFF the unit and replace the wheel lock. See page 10, Using the Security
Feature .
® chest strap.
® chest strap, your heart rate can
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