Pro-Form 510 Es Elliptical Manual page 21

HOW TO USE AN 8-WEEK WEIGHT-LOSS
WORKOUT
1. Turn on the console.
Press any button or begin pedaling to turn on the
console.
2. Select the desired week of the program.
To select the desired week of the program, press
the Select Week button repeatedly until the number
of the desired week appears in the display.
Week Number
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 repeatedly until the
number of the desired day appears in the display.
Then, the duration of the workout will appear in the
left display and a profile of the resistance levels of
the workout will scroll across the center 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.
Day Number
Profile
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
the profile will begin to flash.
The resistance level for the next segment will
appear in the center display for a few seconds to
alert you. The resistance of the pedals will then
change.
The target speed for the next segment will appear
in the right display for a few seconds to alert you.
As you exercise, keep your pedaling speed
near the target speed for the current segment.
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 Digital 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.
If you stop pedaling for several seconds, a series of
tones will sound and the workout will pause.
To restart the workout, simply resume pedaling.
The workout will continue until the last segment
of the profile flashes and the last segment of the
workout ends.
5. Follow your progress with the display.
See step 4 on page 19.
6. Measure your heart rate if desired.
See step 5 on page 20.
7. Turn on the fan if desired.
See step 6 on page 20.
8. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 20.
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