Precor TRM 425 Owner's Manual page 3

CAUTION: Before beginning any fitness program, see your physician for a thorough examination. Ask your physician about the appropriate target heart rate for your fitness level.
CHOOsE A WORKOUT
Choose a Program Choose a Program
• Determine your level of fitness: beginner,
• •
Determine your level of fitness: beginner, Determine your level of fitness: beginner,
intermediate, or advanced.
intermediate, or advanced. intermediate, or advanced.
• Determine your immediate goal: endurance
• •
Determine your immediate goal: endurance Determine your immediate goal: endurance
training, cardio-conditioning, or weight loss.
training, cardio-conditioning, or weight loss. training, cardio-conditioning, or weight loss.
If you are a beginner, start with a cardio-conditioning
If you are a beginner, start a cardio-conditioning If you are a beginner, start a cardio-conditioning
workout to gradually adjust your body to the demands of
program to slowly adjust your body to a comfortable program to slowly adjust your body to a comfortable
exercise. Over a recommended eight-week period, you will
level of exercise. Over a recommended 8-week level of exercise. Over a recommended 8-week
increase your endurance and strength.
period, you will increase your endurance and strength period, you will increase your endurance and strength
while improving flexibility. while improving flexibility.
For all fitness levels, plan to exercise at an appropriately
If you have been exercising and feel that you have If you have been exercising and feel that you have
challenging pace for 20 to 30 minutes a day. Wear a chest
reached an intermediate or advanced fitness level, you reached an intermediate or advanced fitness level, you
strap to monitor your heart rate. Supplement your plans
probably have established goals for yourself. probably have established goals for yourself.
with fitness workouts from the Precor web site
(www.precor.com). The Precor web site also provides
For all fitness levels, plan to exercise at a comfortable For all fitness levels, plan to exercise at a comfortable
expert advice to help you reach your fitness goals.
pace for 20 to 30 minutes a day. Wear a chest strap pace for 20 to 30 minutes a day. Wear a chest strap
to monitor your heart rate. Supplement your plans to monitor your heart rate. Supplement your plans
MONITOR YOUR HEART RATE
with fitness workouts from the Precor web site with fitness workouts from the Precor web site
The SmartRate and heart rate displays provide visual cues
(www.precor.com). The Precor web site also provides (www.precor.com). The Precor web site also provides
that help you adjust your fitness routine to reach your
expert advice to help you reach your fitness goals. expert advice to help you reach your fitness goals.
goals. Use these features to keep your heart rate within
the target zones.
Monitor Your Heart Rate Monitor Your Heart Rate
Wear a Chest Strap
The SmartRate and heart rate displays provide visual The SmartRate and heart rate displays provide visual
During a workout, the heart rate features appear on
cues that help you adjust your fitness routine to reach cues that help you adjust your fitness routine to reach
the display when you wear a chest strap. To receive an
your goals. Use these features to keep your heart rate your goals. Use these features to keep your heart rate
accurate reading, the chest strap needs to be in direct
within the target zones. within the target zones.
contact with your skin. After you put on the chest strap,
face the display console for a minimum of 15 seconds. This
Wear a Chest Strap Wear a Chest Strap
allows the receiver in the console to recognize the signal
During a workout, the heart rate features appear on During a workout, the heart rate features appear on
from the chest strap.
the display when you wear a chest strap. To receive the display when you wear a chest strap. To receive
an accurate reading, the chest strap needs to be in an accurate reading, the chest strap needs to be in
1. Carefully dampen the back of the strap with tap
direct contact with your skin. After you put on the direct contact with your skin. After you put on the
water (Diagram A).
chest strap, face the display console for a minimum of chest strap, face the display console for a minimum of
15 seconds. This allows the receiver in the console to 15 seconds. This allows the receiver in the console to
Important: Do not use deionized water. It does
recognize the signal from the chest strap. recognize the signal from the chest strap.
not have the proper minerals and salts to conduct
1. Carefully dampen the back of the strap with tap 1. Carefully dampen the back of the strap with tap
electrical impulses.
water (Diagram A). water (Diagram A).
Important: Do not use deionized water. It does Important: Do not use deionized water. It does
not have the proper minerals and salts to conduct not have the proper minerals and salts to conduct
2. Adjust the strap and fasten it around your chest.
2. Adjust the strap and fasten it around your chest. 2. Adjust the strap and fasten it around your chest.
The strap should feel snug, not restrictive
The strap should feel snug, not restrictive The strap should feel snug, not restrictive
(Diagram B).
(Diagram B). (Diagram B).
3. Make sure that the chest strap is right side up, lies
3. Make sure that the chest strap is right side up, lies 3. Make sure that the chest strap is right side up, lies
horizontally across your chest, and is centered in
horizontally across your chest, and is centered in horizontally across your chest, and is centered in
the middle of your chest (Diagram C).
the middle of your chest (Diagram C). the middle of your chest (Diagram C).
Diagram A Diagram A Diagram B Diagram B
Diagram A Diagram B
When these steps are complete, you are ready to view When these steps are complete, you are ready to view
When these steps are complete, you are ready to view
your heart rate! your heart rate!
your heart rate.
Touch-Sensitive Handrail Grips Touch-Sensitive Handrail Grips
touch-Sensitive Handrail Grips
Several Precor products incorporate touch-sensitive Several Precor products incorporate touch-sensitive
Several Precor products incorporate touch-sensitive
heart rate grips on the handrails. If you prefer to use heart rate grips on the handrails. If you prefer to use
heart rate grips on the handrails. If you prefer to use
the touch-sensitive handrail grips, use both hands. the touch-sensitive handrail grips, use both hands.
the touch-sensitive handrail grips, use both hands.
Make sure both hands are moist (not dry) when you Make sure both hands are moist (not dry) when you
Make sure both hands are moist (not dry) and avoid
grasp the touch-sensitive handrail grips. grasp the touch-sensitive handrail grips.
squeezing the sensors too tightly.
note: For the best heart rate monitoring results, wear a
SmartRate SmartRate Features Features
® ®
chest strap.
When you begin an exercise session, a blinking When you begin an exercise session, a blinking
sMARTRATE® FEATUREs
segment in the SmartRate display appears if you segment in the SmartRate display appears if you
When you begin an exercise session, a blinking
entered your age during the setup phase. The blinking entered your age during the setup phase. The blinking
segment in the SmartRate display appears if you
segment indicates the current zone of your heart rate. segment indicates the current zone of your heart rate.
entered your age during the setup phase. The blinking
The calculation used for the heart rate target zone is The calculation used for the heart rate target zone is
segment indicates the current zone of your heart rate.
your maximum aerobic heart rate: your maximum aerobic heart rate:
(220 minus your age) multiplied by a percent. (220 minus your age) multiplied by a percent.
The calculation used for the heart rate target zone is
your maximum aerobic heart rate:
For the ideal weight loss range, your heart rate should For the ideal weight loss range, your heart rate should
207 - (your age x 0.67), multiplied by a percentage.
remain between 55% and 70% of your maximum remain between 55% and 70% of your maximum
aerobic heart rate. To improve your overall aerobic heart rate. To improve your overall
For the ideal weight loss range, your heart rate should
cardiovascular and respiratory fitness level, maintain cardiovascular and respiratory fitness level, maintain
remain between 55% and 69% of your maximum
your heart rate between 70% and 85% of your your heart rate between 70% and 85% of your
maximum aerobic heart rate. maximum aerobic heart rate.
aerobic heart rate. To improve your overall
For the greatest benefits, maintain your heart rate in For the greatest benefits, maintain your heart rate in
cardiovascular and respiratory fitness level, maintain
either zone for 30 minutes or more at least three times either zone for 30 minutes or more at least three times
your heart rate between 70% and 85% of your
a week. a week.
maximum aerobic heart rate. For the greatest benefits,
maintain your heart rate in either zone for 30 minutes or
CAUTION: Your heart rate should never exceed CAUTION: Your heart rate should never exceed
more at least three times a week.
85% of your maximum aerobic heart rate or go 85% of your maximum aerobic heart rate or go
above your target zone (Diagram D). above your target zone (Diagram D).
CaUtIon: Your heart rate should never exceed
85% of your maximum aerobic heart rate or go
Heart Rate Target Zones
above your target zone (Diagram D).
200 200
Diagram D: Heart Rate Target Zones
190 190
180 180
200
Diagram C Diagram C
Diagram C 170 170
190
160 160
180
150 150
170
140 140
160
130 130
150
120 120
140
110 110
130
100 100
120
90 90
110
80 80
100
70 70
90 20 25 30 35 40 45 50 55 60 65 70 75 20 25 30 35 40 45 50 55 60 65 70 75
80
70
20 25 30 35 40 45 50 55 60 65 70 75
Cool Down After Your Workout COOl DOWN AFTER YOUR WORKOUT Cool Down After Your Workout
Cooling down is an important aspect of your workout
Cooling down is an important aspect of your workout Cooling down is an important aspect of your workout
because it helps reduce muscle stiffness and
because it helps reduce muscle stiffness and because it helps reduce muscle stiffness and
soreness by transporting excess lactic acid out of the
soreness by transporting excess lactic acid out of the soreness by transporting excess lactic acid out of the
working muscles. Cooling down for at least three
working muscles. Cooling down for at least three working muscles. Cooling down for at least three
minutes helps provide a smooth transition that allows
minutes helps provide a smooth transition that allows minutes helps provide a smooth transition that allows
your heart rate to return to its normal, non-exercising state.
your heart rate to return to its normal, non-exercising your heart rate to return to its normal, non-exercising
state. state.
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Woodinville, WA USA 98072-4002
www.precor.com
P/N 303171-112 | ©2014 Precor Incorporated
Heart Rate Target Zones
High High
High
Peak Peak
Cardio Cardio
Fatburn Fatburn
Cardio
Warmup Warmup
Fat Burn
Your Age Your Age
Warm Up
Diagram D Diagram D
Your Age