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manual abstract
Lower intensity and longer duration helps burn fat more efficiently. 65% OF MAX HEART RATE: Used for beginner to intermediate users and mid to long range workouts. Lower intensity and longer duration helps burn fat more efficiently. 70% OF MAX HEART RATE: For intermediate users and mid range cardio workouts. While this range burns fat it really challenges the cardiovascular system and helps strengthen the heart. 75% OF MAX HEART RATE: For advanced users and short to mid range cardio workouts. Burns fat, tones muscles and challenges the heart. 80% OF MAX HEART RATE: For advanced users and short workouts. Burns fat, strengthens and tones muscles, and challenges the entire cardiovascular system. 53 Ft A WORKOUT CALENDAR (STORES UP TO 2 USER’S INFORMATION) (EX 44 ONLY) This long-term goal oriented programming helps you stay motivated by tracking your workout progress over the course of several weeks. The goal of this program is to keep you working out 3 times a week for 6 weeks for a total of 18 workouts with each workout being a preset amount of time. Each workout day is comprised of a different pre programmed workout (see workout summary section below). NOTES: 1. Your cumulative distance traveled will be stored and is shown when you select each individual ^ user. During the workout, the distance shown is your distance traveled on that particular workout. 2. Lights on the workout calendar of previously accomplished workouts will stay ON until program has finished on DA Y 3, WEEK 6. 3. There is no internal clock, so if you workout 5 times in the first week then 5 workouts will be checked and the console will represent it as week 2. WORKOUT SUMMARY a. Workout 1 - Day 1 - Week 1 (Interval Program) b. Workout 2 - Day 2 - Week 1 (Weight Loss Program) c. Workout 3 - Day 3 - Week 1 (Rolling Program) d. Workout 4 - Day 1 - Week 2 (Intervals Program) e. Workout 5 - Day 2 - Week 2 (Rolling Program) f. Workout 6 - Day 3 - Week 2 (Weight Loss Program) g. Workout 7 - Day 1 - Week 3 (Rolling Program) h. Workout 8 - Day 2 - Week 3 (Random Program) i. Workout 9 - Day 3 - Week 3 (Intervals Program) j. Workout 10 - Day 1 - Week 4 (Rolling Program) k. Workout 11 - Day 2 - Week 4 (Random Program) l. Workout 12 - Day 3 - Week 4 (Weight Loss Program) |§co m. Workout 13 - Day 1 - Week 5 (Intervals Program) n. Workout 14 - Day 2 - Week 5 (Weight Loss Program) o. Workout 15 - Day 3 - Week 5 (Rolling Program) p. Workout 16 - Day 1 - Week 6 (Random Program) q. Workout 17 - Day 2 - Week 6 (Intervals Program) r. Workout 18 - Day 3 - Week 6 (Random Program) S ENT Et** by O oca o Y EDNTY 25 3 § TT HEART RATE HANDLEBARS Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure. Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip pulse handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained. S WIRELESS CHEST TRANSMITTER (EX-44 ONLY) Prior to wearing the wireless chest transmitter on your chest, moisten the two rubber electrodes with water. Center the chest strap just below the breast or pectoral muscles, directly over your sternum, with the logo facing out. NOTE: The chest strap must be tight and properly placed to receive an accurate and consistent readout. If the chest strap is too loose, or positioned improperly, you may receive an erratic or inconsistent heart rate readout. WARNING! The heart rate function is not a medical device. Various factors may affect the accuracy of your heart rate reading. The heart rate reading is intended only as an exercise aid. NOTE: Chest Strap sold separately. Works with Polar® Chest Straps. BACKSIDE OF CHEST TRANSMITTER i — APPLY MOISTURE HERE — CONDITIONING GUIDELINES 53 R ANON A e^53 05* OkF^ §o= Ok i s° *o A ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM. HOW OFTEN? (Frequency of Workouts) The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in your life. So ...
Other models in this manual:Fitness Equipment - HZ SERIES EX-44 (2.01 mb)
Fitness Equipment - HZ SERIES EX-33 (2.01 mb)