FS5.9e Elliptical
17
1. Press the Fitness key. Press
Enter
to select the program. The display will prompt you through the
programming.
2. If
Enter
was pressed, the Message Center will now be blinking a value, indicating your Age (default is 35).
Entering your correct age affects the Heart Rate Bar Graph Display and the Heart Rate programs. Use the
Level
5
/
6
keys to adjust, then press
Enter
. Your age determines your recommended maximum heart rate.
Since the Bar Graph Display and the Heart Rate features are based on a percentage of your maximum heart
rate, it is important to enter the correct age for these features to work properly.
3. The Message Center will now be blinking a value, indicating your Body Weight (default is 150 lbs.). Entering
the correct body weight will affect the calorie count. Use the
Level
5
/
6
keys to adjust, then press
Enter
.
A note about the Calorie display:
No exercise machine can give you an exact calorie count because there
are too many factors which determine exact calorie burn for a particular person. Even if someone is the
exact same body weight, age and height, their calorie burn may be very different than yours. The Calorie
display is to be used as a reference only to monitor improvement from workout to workout. The calorie count
displayed in this program won’t be accurate because the machine can’t calculate calories expended while
strength training.
4. The Message Center will now be blinking the preset top resistance of the selected program (Level 5). Use
the
Level
5
/
6
keys to adjust, then press
Enter
.
5. The Message Center will be blinking the number of intervals desired (default is 10; you may select 10, 20, or
30). Use the
Level
5
/
6
keys to adjust, then press
Enter
.
6. The Message Center will be blinking the desired Interval time (default is 1:00). The time you select will be
the duration of both the cardio & strength intervals. Note: on average you will complete 10-12 repetitions of
the strength exercise in a 0:30 interval. As a general rule, the longer the interval, the less weight (dumbbells)
and resistance (elliptical) required; use the
Level
5
/
6
keys to adjust, then press
Enter
.
7. The Message Center will be blinking the desired recovery time you desire after completing both the cardio &
strength intervals. Use the
Level
5
/
6
keys to adjust, then press
Enter
.
Program Example
• The user selects 10 intervals (5 cardio and 5 strength) with the following interval durations – length of each
cardio & strength interval is 0:30, recovery interval is 1:00
• Program begins with a 3:00 warm up.
• 1st cardio interval begins, lasting 0:30; console counts down to 0:00 and the Message Center displays:
“STRENGTH INTERVAL 1 BEGIN DUMBBELL ROW”.
• User steps off of the elliptical to perform the strength exercise. The console counts down to 0:00 and beeps
3x signaling the user to get back on the elliptical.
• Console displays “PRESS START TO BEGIN RECOVERY”.
• Console then displays 2nd cardio interval and the process proceeds until the user has performed 5 cardio,
strength, and recovery intervals; the 5 strength exercises will be performed sequentially as listed in this
manual.
• The last 2:00 are a Cool Down phase with the user pedaling at a low resistance.
If 20 intervals was selected, you would perform each strength exercise twice, before moving on to the next
exercise. If 30 intervals is selected, you will perform each exercise once, then repeat the sequence of all 5
exercises a 2nd & 3rd time.
CAUTION
Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to safely and effectively
maneuver over the strength interval time you have chosen.
Fitness Program
