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To set the incline and resistance levels for each interval, take the following
steps:
1.
When the Rest interval prompt appears, press the appropriate
▼
or
▲
key to
change the incline or resistance level. When the desired setting is displayed,
simply continue working out — you do not need to press
Enter
.
The EFX returns to the “rest” settings at the beginning of each rest interval
until you readjust it or end your workout.
2.
The same procedure applies to specifying the settings for the work interval.
Each time the EFX changes intervals, it informs you by displaying a message. When
you complete the time limit set for the course, the automatic cool-down period begins.
CROSS TRAINING COURSE
The Cross Training course consists of alternating segments of forward and backward
pedaling movements that focus on working the thigh and calf muscle groups. Ask staff
personnel about the benefits of this type of workout.
The course profile is divided into one minute intervals. Prompts appear on the display
indicating when you should change the pedaling direction. Similar to the Interval
course, changes to the ramp incline or pedal resistance can be made at any time by
pressing the appropriate
▼▲
key. Once you set the incline and resistance levels for
a forward or backward pedaling interval, the software remembers the new settings
and applies it to the appropriate forward or backward interval for the remainder of
the course.
To use the Cross Training course, follow the steps found in
Quick Steps to Working
Out on page 39. When the COURSE prompt appears, choose XTR.
WEIGHT LOSS COURSE
The Precor Weight Loss course incorporates the latest findings on fat-burning
and weight loss through exercise. It is based on research at the world-renowned
Cooper Institute for Aerobics Research and it is designed to help you burn the
most fat during a 28-minute workout, while minimizing the risk of discomfort and
injury. The Weight Loss program is similar to the Interval course, but the intervals
are set at four minutes. If you wear the POLAR
®
chest strap, try to keep the rest
interval’s target heart rate at 55% of (220 minus your age), while the work interval
should be set to 70% of (220 minus your age). As in the Interval course, once you
set the ramp incline and resistance levels for the first rest and work interval, the
EFX automatically repeats the interval settings throughout the course.
To use the Weight Loss program, follow the steps found in
Quick Steps to Working
Out on page 39. When the COURSE prompt appears, choose the WTLS.
Note
: When you complete the 28-minute time limit set for the course, the
automatic cool-down period begins.
