Quick Steps To Working Out; Cooling Down After A Workout - Precor EFX5.33 Owner's Manual

Quick Steps to Working Out

®
1 Put on the POLAR
(To order the strap, see Obtaining
Service on page 9.)
2 Turn ON the EFX ® .
Remove the locking pin.
3
Hold onto the stationary handrail
4
when you step into the foot pedals
and make your User I.D. and other
selections.
CAUTION: When you begin moving
the foot pedals, continue to hold
onto the stationary handrail with
one hand while you answer the
Setup prompts with the other.
5
Start working out.
6 For an upper-body workout, grasp
the handlebars once you are
comfortable with the movement of
the foot pedals.
7
Continue your workout until course
completion.
Press SELECT keys to change the
information that appears on the
display.
8 Cool down.
End your workout and review your
9
workout summary.
10
Turn OFF the EFX.
Secure the EFX with the locking pin.
chest strap. 1. For your Heart Rate to appear on the display, you need to wear a POLAR
strap.
2. The ON/OFF (I/O) switch is located at the rear of the EFX near the power
receptacle.
3. Pull firmly on the pin to slide it out of the ramp. Place it in the receptacle under the
ramp so that it does not get trapped in the roller arm, refer to Diagram 17 on page 19.
CAUTION: Hold onto the stationary handrail while you step into the foot pedals.
4. Face the display and move the foot pedals. Follow the display prompts and select
a user I.D. Or, press ENTER to make a COURSE selection and enter your
workout TIME, WEIGHT, and AGE.
Note: To change information on the display during the Setup prompts, use the
available courses appear on the label attached to the display console. Brief
course descriptions are provided beginning on page 33.
Important: Any time during the Setup prompts, you can press the Quick Start
key. Refer to QUICK START on page 29.
5. Depending on the course you select, you may be prompted to answer more
questions before the course begins. Always hold onto the stationary handrail with
one hand while touching the keypad with the other. To select a different course or
answer additional prompts, use the
6. The resistance felt through the handlebars corresponds to the resistance level
that you set for the foot pedals. The resistance level settings increase from 1
through 20. When you change the resistance to the foot pedals, the resistance in
the handlebars changes simultaneously.
7. While working out, use the Smart Rate
heart rate in your target zone. (Note that you must wear a POLAR
transmit your heart rate to the receiver inside the display console.)
Use the SELECT keys to choose which display features (TIME, STRIDES,
WATTS, etc.) appear. When you begin a course, the TIME and PROFILE
indicator lights are lit and the time appears with the course profile. If you want
other features to be displayed, you need to "select" them. Refer to page 28,
Changing the Display Features Using the SELECT Key.
8. After completing a course, a five-minute cool down period automatically begins.
Hold onto the stationary handrail while the EFX reduces the resistance by 20%.
Note that you can always exit a course prematurely using the Reset key. Refer to
Pause, Cool Down and Exit Features on page 23.
9. After you complete the five-minute cool-down period (or exit a course prema-
turely using the Reset key), the Workout Summary banner appears. Workout
data except TIME, STRIDES and CALORIES reset to zero. (Note that the TIME
display shows the accumulated workout time including warm-up and cool-down
periods.) You are given ten minutes to review the summary information before
the display automatically resets to the Precor banner. During the review period,
you can also press Reset to return to the Precor banner.
10. Hold on to the stationary handrail while you carefully step down from the EFX. To
conserve energy, turn OFF the EFX. Be sure to secure the roller arm by inserting
the locking pin. Refer to Diagram 17 on page 19.

Cooling Down After a Workout

Cooling down is an important aspect of your workout because it helps reduce muscle
stiffness and soreness by transporting excess lactic acid out of the working muscles.
Cooling down for at least 3 minutes helps provide a smooth transition that allows your
heart rate to return to its normal (non-exercising) state. The EFX automatically initiates
a five-minute cool-down period once you complete a course. A prompt appears,
indicating that you are in cool down.
keys. Press Enter to select the information being displayed. The nine
keys.
®
and Heart Rate displays to keep your
® chest
® chest strap to
page 21