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page 41
COMMERCIAL PRODUCTS DIVISION
Important: If you entered your age during the Setup prompts and are wearing the
POLAR
®
chest strap, you can adjust the rest or work intervals to keep your heart rate
in its recommended zone. For the weight loss zone, try to maintain your heart rate at
the lower end (55% of maximum heart rate) while in the “rest” intervals and keep it at
70% of maximum heart rate while in the “work” intervals. See Diagram 26.
To use the interval course, take the following steps:
1. Follow the instructions on page 37,
Quick Steps to Working Out
.
2. At the COURSE prompt, use the ▼▲ key to select the INTV course.
3. Press Enter.
4. Select a workout time. If the workout time entered is an even number, then
all intervals (rest and work) are two minutes long. If the workout time that you
enter is an odd number, then all intervals (rest and work) are two minutes
long, except the last one which will be one minute.
5. Press Enter to proceed to the next prompt. When you’re finished answering
the Setup prompts, the Interval course begins.
To set the resistance level for each interval, take the following steps:
1. When the Rest interval prompt appears, press the Resistance ▼ or ▲ key to
change the 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.
Diagram 26
Target Zones
HEART RATE TARGET ZONES
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
YOUR AGE
YOUR HEART RATE
MAX.
HEART
RATE
RECOMMENDED WEIGHT LOSS ZONE
RECOMMENDED CARDIOVASCULAR ZONE
Cardio
Zone
Weight
Loss
Zone