Precor PRECISION SERIES Quick Start Card page 39

Precision Series / Energy Series Elliptical Fitness Crosstrainer Owner's Manual: EFX 447 / 245
The workouts on your Precor fitness equipment are
organized by goal. Under each goal there are workouts
of different types, which provide different benefits:
Interval workouts help exercisers improve

strength, endurance, aerobic fitness, and anaerobic
fitness. They alternate between stages of higher
and lower intensity called work stages and rest
stages. During the rest stages, your metabolic and
heart rates slow down. Meanwhile, your body
takes in and distributes more oxygen for the next
work stage. Over time this pattern keeps your
calorie use up, promoting weight loss, improved
aerobic response, and increased overall stamina.
To improve your general fitness over time, start
with a 1-1 interval workout, then progress to the 2-1
workout, then the 4-1 workout. To enhance your
peak performance, choose a 1-2 or 1-4 workout and
set a challenging level for the work stages.
Aerobic workouts are designed to keep your

oxygen consumption as high as possible, which
improves your fitness over time. Benefits of
aerobic conditioning include greater heart and lung
capacity, stress management, and an overall sense
of vitality.
Weight loss workouts are designed to maintain a

steady-state, lower-intensity level of exercise,
keeping you in a workout zone that burns a higher
amount of fat calories.
 Toning and sculpting workouts focus on
improving the shape and definition of specific
groups of muscles.
Terrain workouts simulate an outdoor run, walk,

or climb.
Distance workouts simulate popular distance

runs.
Heart rate controlled workouts hold you at an

optimal heart rate for your training goal by
adjusting intensity to keep you at a fixed exertion
level.
The fitness test is a multi-stage test of increasing

intensity used to predict your maximum aerobic
capacity and estimate your current fitness level.
Tip: If you are signed in under your user profile, you
can adjust most workouts and save them as favorites.
The adjustments in your saved workout can be as
frequent as every 15 seconds. For example, to create a
high-intensity interval training (HIIT) workout, you can
make your work stages as short as 15 seconds.
34