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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 website
(www.precor.com). The Precor website provides
numerous fitness workouts and expert advice to
help you reach your fitness goals.
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 strap needs to be in direct
contact with your skin. Be sure to wear the chest
strap underneath your clothing.
Note: The Precor heart rate receiver must be
properly installed in the display console before a
heartbeat can be detected. Check with your dealer
to make sure it is installed in your product.
Precor Incorporated
20031 142nd Avenue NE
P.O. Box 7202
Woodinville, WA USA 98072-4002
www.precor.com
©2004 Precor Incorporated
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.
For the greatest benefits, maintain your heart rate in
either zone (weight loss or cardiovascular) 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).
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!
SmartRate
®
and Heart Rate Features
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 for weight loss or cardio-
conditioning.
When you begin a workout, 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: weight
loss or cardiovascular. 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.
Diagram A Diagram B Diagram C
Diagram D
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
C
M
Y
CM
MY
CY
CMY
K
Quickstart Card_back.pdf 7/19/2005 9:25:55 AMQuickstart Card_back.pdf 7/19/2005 9:25:55 AM