Precor EFX 221

Precor EFX 221 Bedienungsanleitung

(1)
  • WELCOME TO A PERSONALIZED FITNESS EXPERIENCE FOR YOUR HOME
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    PRECISION
    SERIES
    AND ENERGY
    SERIES
    ELLIPTICALS
    HEART RATE INFORMATION
    CHOOsE A WORKOUT
    • Determine your level of tness: beginner,
    intermediate, or advanced.
    • Determine your immediate goal: endurance
    training, cardio-conditioning, or weight loss.
    If you are a beginner, start with a cardio-conditioning
    workout to gradually adjust your body to the demands of
    exercise. Over a recommended eight-week period, you will
    increase your endurance and strength.
    For all tness levels, plan to exercise at an appropriately
    challenging pace for 20 to 30 minutes a day. Wear a chest
    strap to monitor your heart rate. Supplement your plans
    with tness workouts from the Precor web site
    (www.precor.com). The Precor web site also provides
    expert advice to help you reach your tness goals.
    MONITOR YOUR HEART RATE
    The SmartRate and heart rate displays provide visual cues
    that help you adjust your tness routine to reach your
    goals. Use these features to keep your heart rate within
    the target zones.
    Wear a Chest Strap
    During a workout, the heart rate features appear on
    the display when you wear a chest strap. To receive an
    accurate reading, the chest strap needs to be in direct
    contact with your skin. After you put on the chest strap,
    face the display console for a minimum of 15 seconds. This
    allows the receiver in the console to recognize the signal
    from the chest strap.
    1. Carefully dampen the back of the strap with tap
    water (Diagram A).
    IMPORTANT: Do not use deionized water. It does
    not have the proper minerals and salts to conduct
    electrical impulses.
    2. Adjust the strap and fasten it around your chest.
    The strap should feel snug, not restrictive
    (Diagram B).
    3. Make sure that the chest strap is right side up, lies
    horizontally across your chest, and is centered in
    the middle of your chest (Diagram C).
    When these steps are complete, you are ready to view
    your heart rate.
    Touch-Sensitive Handrail Grips
    Several Precor products incorporate touch-sensitive
    heart rate grips on the handrails. If you prefer to use
    the touch-sensitive handrail grips, use both hands.
    Make sure both hands are moist (not dry) and avoid
    grasping the sensors too tightly.
    Note: For the best heart rate monitoring results, wear a
    chest strap.
    sMARTRATE® FEATUREs
    When you begin an exercise session, a blinking
    segment in the SmartRate display appears if you
    entered your age during the setup phase. The blinking
    segment indicates the current zone of your heart rate.
    The calculation used for the heart rate target zone is
    your maximum aerobic heart rate:
    207 - (age x 0.67), multiplied by a percentage.
    For the ideal weight loss range, your heart rate should
    remain between 55% and 69% of your maximum
    aerobic heart rate. To improve your overall
    cardiovascular and respiratory tness level, maintain
    your heart rate between 70% and 85% of your
    maximum aerobic heart rate. For the greatest benets,
    maintain your heart rate in either zone for 30 minutes or
    more at least three times a week.
    CAUTION: Your heart rate should never exceed
    85% of your maximum aerobic heart rate or go
    above your target zone (Diagram D).
    COOl DOWN AFTER YOUR WORKOUT
    Cooling down is an important aspect of your workout
    because it helps reduce muscle stiness and
    soreness by transporting excess lactic acid out of the
    working muscles. Cooling down for at least three
    minutes helps provide a smooth transition that allows
    your heart rate to return to its normal, non-exercising state.
    20031 142nd Avenue NE | P.O. Box 7202
    Woodinville, WA USA 98072-4002
    www.precor.com
    P/N 303172-112 | ©2014 Precor Incorporated
    Diagram D: Heart Rate Target Zones
    Diagram A Diagram B Diagram C
    Choose a Program
    Determine your level of fitness: beginner,
    intermediate, or advanced.
    Determine your immediate goal: endurance
    training, cardio-conditioning, or weight loss.
    If you are a beginner, start a cardio-conditioning
    program to slowly adjust your body to a comfortable
    level of exercise. Over a recommended 8-week
    period, you will increase your endurance and strength
    while improving flexibility.
    If you have been exercising and feel that you have
    reached an intermediate or advanced fitness level, you
    probably have established goals for yourself.
    For all fitness levels, plan to exercise at a comfortable
    pace for 20 to 30 minutes a day. Wear a chest strap
    to monitor your heart rate. Supplement your plans
    with fitness workouts from the Precor web site
    (www.precor.com). The Precor web site also provides
    expert advice to help you reach your fitness goals.
    Monitor Your Heart Rate
    The SmartRate and heart rate displays provide visual
    cues that help you adjust your fitness routine to reach
    your goals. Use these features to keep your heart rate
    within the target zones.
    Wear a Chest Strap
    During a workout, the heart rate features appear on
    the display when you wear a chest strap. To receive
    an accurate reading, the chest strap needs to be in
    direct contact with your skin. After you put on the
    chest strap, face the display console for a minimum of
    15 seconds. This allows the receiver in the console to
    recognize the signal from the chest strap.
    1. Carefully dampen the back of the strap with tap
    water (Diagram A).
    Important: Do not use deionized water. It does
    not have the proper minerals and salts to conduct
    electrical impulses.
    2. Adjust the strap and fasten it around your chest.
    The strap should feel snug, not restrictive
    (Diagram B).
    3. Make sure that the chest strap is right side up, lies
    horizontally across your chest, and is centered in
    the middle of your chest (Diagram C).
    When these steps are complete, you are ready to view
    your heart rate!
    Touch-Sensitive Handrail Grips
    Several Precor products incorporate touch-sensitive
    heart rate grips on the handrails. If you prefer to use
    the touch-sensitive handrail grips, use both hands.
    Make sure both hands are moist (not dry) when you
    grasp the touch-sensitive handrail grips.
    SmartRate
    ®
    Features
    When you begin an exercise session, a blinking
    segment in the SmartRate display appears if you
    entered your age during the setup phase. The blinking
    segment indicates the current zone of your heart rate.
    The calculation used for the heart rate target zone is
    your maximum aerobic heart rate:
    (220 minus your age) multiplied by a percent.
    For the ideal weight loss range, your heart rate should
    remain between 55% and 70% of your maximum
    aerobic heart rate. To improve your overall
    cardiovascular and respiratory fitness level, maintain
    your heart rate between 70% and 85% of your
    maximum aerobic heart rate.
    For the greatest benefits, maintain your heart rate in
    either zone for 30 minutes or more at least three times
    a week.
    CAUTION: Your heart rate should never exceed
    85% of your maximum aerobic heart rate or go
    above your target zone (Diagram D).
    Diagram D
    Cool Down After Your Workout
    Cooling down is an important aspect of your workout
    because it helps reduce muscle stiffness and
    soreness by transporting excess lactic acid out of the
    working muscles. Cooling down for at least three
    minutes helps provide a smooth transition that allows
    your heart rate to return to its normal, non-exercising
    state.
    Diagram A Diagram B Diagram C
    20 25 30 35 40 45 50 55 60 65 70 75
    70
    80
    90
    100
    120
    130
    140
    150
    160
    170
    180
    190
    200
    110
    Heart Rate Target Zones
    Your Age
    Your Heart Rate
    Peak
    Cardio
    Warmup
    R
    e
    c
    o
    m
    m
    e
    n
    d
    e
    d
    C
    a
    r
    d
    io
    v
    a
    s
    c
    u
    la
    r
    Zon
    e
    R
    e
    c
    o
    m
    m
    e
    n
    d
    e
    d
    W
    e
    i
    g
    h
    t
    L
    o
    s
    s
    Z
    o
    n
    e
    Fatburn
    High
    Precor Incorporated
    20031 142nd Avenue NE
    P.O. Box 7202
    Woodinville, WA USA 98072-4002
    www.precor.com
    HR INFO 48140-104
    ©2007 Precor Incorporated
    Choose a Program
    Determine your level of fitness: beginner,
    intermediate, or advanced.
    Determine your immediate goal: endurance
    training, cardio-conditioning, or weight loss.
    If you are a beginner, start a cardio-conditioning
    program to slowly adjust your body to a comfortable
    level of exercise. Over a recommended 8-week
    period, you will increase your endurance and strength
    while improving flexibility.
    If you have been exercising and feel that you have
    reached an intermediate or advanced fitness level, you
    probably have established goals for yourself.
    For all fitness levels, plan to exercise at a comfortable
    pace for 20 to 30 minutes a day. Wear a chest strap
    to monitor your heart rate. Supplement your plans
    with fitness workouts from the Precor web site
    (www.precor.com). The Precor web site also provides
    expert advice to help you reach your fitness goals.
    Monitor Your Heart Rate
    The SmartRate and heart rate displays provide visual
    cues that help you adjust your fitness routine to reach
    your goals. Use these features to keep your heart rate
    within the target zones.
    Wear a Chest Strap
    During a workout, the heart rate features appear on
    the display when you wear a chest strap. To receive
    an accurate reading, the chest strap needs to be in
    direct contact with your skin. After you put on the
    chest strap, face the display console for a minimum of
    15 seconds. This allows the receiver in the console to
    recognize the signal from the chest strap.
    1. Carefully dampen the back of the strap with tap
    water (Diagram A).
    Important: Do not use deionized water. It does
    not have the proper minerals and salts to conduct
    electrical impulses.
    2. Adjust the strap and fasten it around your chest.
    The strap should feel snug, not restrictive
    (Diagram B).
    3. Make sure that the chest strap is right side up, lies
    horizontally across your chest, and is centered in
    the middle of your chest (Diagram C).
    When these steps are complete, you are ready to view
    your heart rate!
    Touch-Sensitive Handrail Grips
    Several Precor products incorporate touch-sensitive
    heart rate grips on the handrails. If you prefer to use
    the touch-sensitive handrail grips, use both hands.
    Make sure both hands are moist (not dry) when you
    grasp the touch-sensitive handrail grips.
    SmartRate
    ®
    Features
    When you begin an exercise session, a blinking
    segment in the SmartRate display appears if you
    entered your age during the setup phase. The blinking
    segment indicates the current zone of your heart rate.
    The calculation used for the heart rate target zone is
    your maximum aerobic heart rate:
    (220 minus your age) multiplied by a percent.
    For the ideal weight loss range, your heart rate should
    remain between 55% and 70% of your maximum
    aerobic heart rate. To improve your overall
    cardiovascular and respiratory fitness level, maintain
    your heart rate between 70% and 85% of your
    maximum aerobic heart rate.
    For the greatest benefits, maintain your heart rate in
    either zone for 30 minutes or more at least three times
    a week.
    CAUTION: Your heart rate should never exceed
    85% of your maximum aerobic heart rate or go
    above your target zone (Diagram D).
    Diagram D
    Cool Down After Your Workout
    Cooling down is an important aspect of your workout
    because it helps reduce muscle stiffness and
    soreness by transporting excess lactic acid out of the
    working muscles. Cooling down for at least three
    minutes helps provide a smooth transition that allows
    your heart rate to return to its normal, non-exercising
    state.
    Diagram A Diagram B Diagram C
    20 25 30 35 40 45 50 55 60 65 70 75
    70
    80
    90
    100
    120
    130
    140
    150
    160
    170
    180
    190
    200
    110
    Heart Rate Target Zones
    Your Age
    Your Heart Rate
    Peak
    Cardio
    Warmup
    R
    e
    c
    o
    m
    m
    e
    n
    d
    e
    d
    C
    a
    r
    d
    io
    v
    a
    s
    c
    u
    la
    r
    Zon
    e
    R
    e
    c
    o
    m
    m
    e
    n
    d
    e
    d
    W
    e
    i
    g
    h
    t
    L
    o
    s
    s
    Z
    o
    n
    e
    Fatburn
    High
    Precor Incorporated
    20031 142nd Avenue NE
    P.O. Box 7202
    Woodinville, WA USA 98072-4002
    www.precor.com
    HR INFO 48140-104
    ©2007 Precor Incorporated
    20 25 30 35 40 45 50 55 60 65 70 75
    70
    80
    90
    100
    120
    130
    140
    150
    160
    170
    180
    190
    200
    110
    Your Heart Rate
    High
    Cardio
    Warm Up
    Your Age
    Recommended Cardiovascular Zone
    Recommended Weight Loss Zone
    Fat Burn
    CAUTION: Before beginning any fitness program, see your physician for a thorough examination. Ask your physician about the appropriate target heart rate for your fitness level.
Precor EFX 221

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