Pro-Form 420 Ce Elliptical Manual page 18

HOW TO USE AN 8-WEEK WEIGHT-LOSS
WORKOUT
1. Begin pedaling or press any button on the
console to turn on the console.
See HOW TO ACTIVATE THE CONSOLE on
page 16.
2. Select the desired week of the program.
To select the desired
week of the program,
press the Select
Week button repeat-
edly until the number
of the desired week
appears in the lower
left display.
3. Select the desired day of the program.
There are three day
workouts for each
week of the program.
To select the desired
day of the program,
press the Select
Day button repeat-
edly until the number
of the desired day
appears in the lower
right display.
4. Start the workout.
Press the Go button and begin pedaling to start the
workout.
Each workout is divided into one-minute segments.
One resistance level and one target speed are
programmed for each segment. Note: The same
resistance level and/or target speed may be pro-
grammed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
represents the current segment of the workout. The
height of the flashing segment indicates the resis-
tance level for the current segment.
At the end of each segment of the workout, a
series of tones will sound and the next segment of
Week Number
Day Number
18
the profile will begin to flash. If a different resis-
tance level and/or target speed is programmed for
the next segment, the resistance level will appear
in the display for a few seconds to alert you. The
resistance of the pedals will then change.
As you exercise, you
will be prompted to
keep your pedal-
ing speed near the
target speed for
the current segment. When an upward-pointing
arrow appears in the lower display, increase
your pedaling speed. When a downward-pointing
arrow appears, decrease your pedaling speed.
When no arrow appears, maintain your current
pedaling speed.
IMPORTANT: The target speed is intended only
to provide motivation. Your actual pedaling
speed may be slower than the target speed.
Make sure to pedal at a speed that is comfort-
able for you.
If the resistance level for the current segment is
too high or too low, you can manually override
the setting by pressing the Resistance buttons.
IMPORTANT: When the current segment of the
workout ends, the pedals will automatically
adjust to the resistance level programmed for
the next segment.
The workout will continue in this way until the last
segment ends. To stop the workout at any time,
stop pedaling. A tone will sound and the time will
pause and flash in the display. To restart the work-
out, simply resume pedaling.
5. Follow your progress with the display.
See step 4 on page 16.
6. Measure your heart rate if desired.
See step 5 on page 17.
7. Turn on the fan if desired.
See step 6 on page 17.
8. When you are finished exercising, the console
will turn off automatically.
See HOW TO TURN OFF THE CONSOLE on
page 16.