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8.
If desired, you can use the personal fans during your workout.
9.
If you want to pause the program, stop striding. The program will pause for up to 25 seconds. Continue
striding BEFORE the pause timer expires to resume your program.
10.
When you have reached your workout goal, the trainer enters the Cooldown cycle (see “Cooldown
Cycle” for details). If you wish to exit the program before you have reached your workout goal, stop
striding and allow the Pause timer to expire.
To operate the DYNAMIC HEART RATE CONTROL program:
This heart rate feature is designed to gradually elevate your
heart rate to the upper end of your selected training range, then
gradually decrease your heart rate to the lower end of your
selected training range by varying crosstrainer speed and incline.
During the workout, this cycle will repeat several times until the
time goal is complete, creating an interval training effect that is
customized to the user’s desired heart rate training range.
During program setup, there must be at least an 18 BPM
difference between the lower heart rate limit and upper heart rate
limit to ensure an interval workout.
By including interval exercise in your regular aerobic program,
greater effects are noticed. Your heart and muscles will adapt to
the increases in demand by utilizing stored calories for energy
more effectively. Dynamic Heart Rate Control may potentially
result in more calories expended. It will strengthen the heart,
provide stress relief and variety to a workout. This program is more effective in training the body to remove
excess lactic acid from the muscles.
1.
Begin Striding. If necessary, enter the Lockout ID to enable the crosstrainer for operation (see “Lockout
ID Processing” for details).
2.
Press the
key.
3.
You are prompted to select the desired ADVANCED WORKOUTS program. Press the
key to select
the HEART RATE TRAINING programs, then press the
key when prompted to select DYNAMIC
HEART RATE CONTROL.
4.
You are prompted to enter your weight. The crosstrainer displays a default weight of 155 pounds (70
kg). You may enter any weight from 0 to 500 pounds (0 to 226 kg).
• Use the
–
keys to enter your current weight; or press the
or
key, as necessary, to
increase or decrease the displayed weight in 1 pound (or 1 kg) increments. When your correct weight
has been entered, press the key
to accept the displayed value.
5.
You are prompted to enter a time goal. The crosstrainer displays a default time of 99 minutes. You may
enter any time from 1 to 99 minutes.
• Use the
–
keys to enter your desired time goal; or press the
or
key, as necessary,
to increase or decrease the displayed value in 1 minute increments. When your desired goal has
been entered, press the
key to accept the displayed value.
To calculate your training zone, use the
following formulas:
(theoretical max HR = 220 - Age)
Heart Rate Training Range Upper Level
_______________ x 0.75 = _______________
Your Theoretical Max
Training Range Upper Limit
Heart Rate Training Range Lower Level
_______________ x 0.60 = _______________
Your Theoretical Max
Training Range Upper Limit
NOTE:
Calculating your theoretical maximum heart rate
using age is an approximation. For more information,
please contact a fitness professional or doctor.
