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page 10
Working Out on the EFX
4
Before using your EFX, we recommend that you follow these instructions and go through a
preliminary demonstration of the unit.
When using the EFX, follow these general guidelines:
• Before and after a workout, gently stretch your lower body and back to help prevent stiffness
or soreness.
• At the beginning of a workout, take several minutes to bring your heart rate into your training
zone, shown in Diagram 13 on page 21.
• After your workout, walk slowly for several minutes to cool down your body and lower your
heart rate. See
Cooling Down After Your Workout
.
A variety of exercise options are available on the EFX. The course profiles shown on the display
console label provide workouts from manual mode to customized courses all with heart rate
interactive capability. (To use the Smart Rate
TM
and Heart Rate features, you will need to purchase
and install the Precor Heart Rate Option.)
As you workout, keep in mind that because of the EFX’s unique design, you have several ways of
increasing your work effort:
• decreasing the resistance and increasing the strides per minute.
• increasing the resistance and keeping the same strides per minute.
• increasing both the resistance and ramp settings and maintaining your stride rate.
To work out on the EFX, take the following steps:
1. For Smart Rate
TM
or your Heart Rate to appear on the display, the heart rate receiver must be
installed in the display console and you need to wear the POLAR
®
chest strap. Refer to
Wearing the Chest Strap Transmitter
to learn how to properly use the chest strap.
2. Locate the locking pin that secures the roller arm to the ramp. Pull firmly on the locking pin to
slide it out of the roller arm.
3. Locate the I/0 switch at the rear of the unit and turn it to I (ON). The Precor banner, “PRECOR
EFX5.21Si..., Workout Smarter,” scrolls across the display console.
4. Face the display console and hold onto the handrails as you place your feet into the foot
pedals. Notice that when the foot pedals move, the weight prompt appears.
Important: To access Manual mode, press Quick Start. A default weight of 150 lbs (68 kg) is used
for calculating the Calories display. Refer to
Using the Quick Start
Feature
.
5. If you do not use Quick Start, press any or key to change the weight. (The weight
increases and decreases in 5-pound or 2 kilogram increments.) To increase the accuracy of
the calorie count, select a weight that is closest to your actual weight. Press Enter.
6. At the age prompt (which only appears if you are wearing the POLAR
®
chest strap), use any
or key to display your age and then, press Enter.
7. Choose your workout mode either Manual (MANL), or one of the programs: CrossTraining
(XTR), Gluteals (GLT), Interval (INTV), Heart Rate Course (HRC), Weight Loss (WTLS),
Random (RAND), Custom 1 (CST1), or Custom 2 (CST2) modes. Press the or key until
you see the desired mode or course number appear on the display, then press Enter.
Note: Refer to the label on the display console. This label provides information about the
courses and illustrates the course profiles. HRC appears only if the Precor Heart Rate Option
is installed.
Important: Before working out, review the information in this manual regarding the different
EFX programs and their operation. Refer to pages 12 through 16.
Quick Steps to Working Out
2
Turn I (ON) the EFX.
3
Remove the locking pin.
1
Put on chest strap (Available with the
purchase of the Precor Heart Rate Option).
4
Hold onto the handrails and step
carefully into the foot pedals.
Enter weight or press Quick Start.
Enter Age.
6
5
7
Select Course.
Use the optional Smart Rate
TM
and
Heart Rate displays to keep your
heart rate in your target zone:
cardiovascular or weight loss.