Pro-Form PFEL04912.1 User 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.
When you turn on the console, the display will turn
on. A tone will sound and the console will be ready
for use.
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.
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.
4. Start the workout.
Press the Go button and begin pedaling to start the
workout.
Each workout is divided into several one-minute
segments. One resistance level is programmed for
each segment. Note: The same resistance level
may be programmed for consecutive segments.
During the workout, the workout profile (see the
drawing above) will show your progress. The flash-
ing segment of the profile represents the current
Profile
Week
Number
Profile
Day
Number
segment of the workout. The height of the flashing
segment indicates the resistance level for the cur-
rent 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. If a different resis-
tance level is programmed for the next segment,
the resistance level will flash in the display for a
few seconds to alert you. The resistance of the
pedals will then change.
IMPORTANT: 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. However, when the
current segment ends, the pedals will automati-
cally adjust to the resistance level for the next
segment.
As you exercise, keep your pedaling speed near
the target speed indicated by the voice coach.
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 you stop pedaling for several seconds, a series of
tones will sound and the workout will pause.
To resume 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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