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page 33
COMMERCIAL PRODUCTS DIVISION
For the ideal “weight loss” range, your heart rate should be between 55% and
70% of your maximum aerobic heart rate. It should never exceed 80% of your
maximum aerobic heart rate or go above your training zone. Refer to
Diagram 13 for your appropriate training zone.
When you maintain your heart rate between 70% and 85% of your maximum
aerobic heart rate, you are improving your overall cardiovascular/cardiorespira-
tory fitness level. Maintaining your heart rate in either zone (weight loss or car-
diovascular) for 30 minutes or more on a regular basis (minimum 3 times a
week) provides the greatest benefits.
MANUAL MODE AND THE QUICK START KEY
Manual mode lets you determine the ramp incline and set the resistance level.
As with other courses, when you complete the time limit set for the course, the
automatic cool-down period begins.
You can choose Manual mode in two different ways:
• pressing the Quick Start key at the Precor banner. Quick Start bypasses
the remaining selections and starts the Manual course. Default values
include a time limit of 30 minutes (or the Club setting, whichever is smaller),
150 lbs. (68 kg.) and an age of 0. The Smart Rate
®
display is inactive.
• pressing Enter at the Precor banner. This causes the EFX to display sev-
eral Setup prompts. At the course prompt, select #1 — Manual course.
The Manual course profile appears as a flat line. Use the ▼▲ keys or the nu-
meric keys to adjust ramp incline and the resistance level. (See page 25 for
more information on the different key’s function.) As you proceed with your work-
out, a blinking cell represents your position on the course.
Diagram 13
Training Zones
HEART RATE TRAINING ZONE
70
80
90
100
120
130
140
150
160
170
180
190
200
20
25 30 35 40 45 50 55 60 65 70 75
YOUR AGE
YOUR HEART RATE
MAX.
HEART
RATE
80% OF
MAX.
HEART
RATE
65% OF
MAX.
HEART
RATE
130
127
120
117
114
111
107
104
97
160
156
148
144
140
136
132
128
124
120
190
185
180
175
170
165
160
155
150
145
RECOMMENDED TRAINING ZONE
94
124
152
116
101
195
200