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page 13
You can choose the Manual course program in two different ways:
• pressing Quick Start at any of the setup prompts displays the manual course. The weight
setting defaults to 150 pounds (68 kg) so all calorie calculations and their associated displays
are based on a body weight of 150 pounds (68 kg). The Smart Rate displays do not work
when you use Quick Start. For more information, refer to
Using the Quick Start Feature
.
• entering your weight, age, and selecting the “MANL” course. At your next workout (if no one
else has used the machine), tap Enter three times to access this same program.
When you choose the Manual course, the display continuously scans through the features unless
you press the Scan/Hold key. The Resistance or keys change the resistance and the Cross
Ramp or keys affect the elliptical orbit of the foot pedals.
Important: To access cool down from Manual mode, you need to press and hold Pause for 3
seconds. Remove pressure from the key while the cool down message is scrolling on the display.
Using a Program Course
To use one of the program courses, follow the instructions below. Remember, when you press any
keys on the display console, hold onto the handrail to maintain your balance.
The EFX is equipped with several preprogrammed courses that can vary in ramp settings. No
course, except WTLS, HRC, and CST1 and CST 2, is limited in its duration so you need to press the
Hold to Reset key to access the cool down mode and end your workout. Refer to the label on the
display console for a representation of the course profiles.
The following briefly explains the purpose for each program:
XTR Use this course to provide greater overall muscle tone to the widest range of your lower-
body muscle groups. When you are comfortable with the movement of the EFX try both
forward and backward strides throughout your workout. Reverse motion increases
muscle tone in your hamstrings, quadriceps, and calf muscles.
GLT A workout utilizing higher ramp settings which provide a more circular elliptical path
which increases your leg extension and concentrates the most muscle tone toward your
upper legs and buttocks.
Other programs provided, but discussed in another section include:
INTV The Interval course on the EFX lets you set the course duration, resistance, and ramp settings
for 2-minute rest, 2-minute work intervals. See
Changing the Interval Course Profile.
HRC With the optional receiver installed in the display console and the POLAR
®
chest strap,
you can utilize this course to its fullest extent. The EFX automatically sets the resistance
to help keep you in the cardiovascular zone. For more information, refer to
Using the EFX
Heart Rate Control Course
.
WTLS Similar to the interval course, this course provides a 28-minute course (4-minute rest
and 4-minute work intervals) that maximizes your weight loss results. See
Using the
Weight Loss Program
.
CST1 Provides a course where you determine the resistance and ramp settings while you work
out. Once you complete the course, it is stored in the system’s memory for future use.
CST2 Provides a second custom course. See
Creating Custom Courses
.
RAND The course profile is different each time this course is selected.
To use a Program course, follow the steps in
Working Out on the EFX
and add the following variation.
• At the course prompt, enter a course name or number (refer to page 13).
Note: If you do not press Enter to select a course, after 10 seconds the prompt “PRESS
ENTER TO BEGIN” appears. This prompt continues to scroll across the display every few
seconds until Enter is pressed.
In several of the program courses, the ramp level is preset, but you can adjust either the ramp or
resistance settings any time during your workout by pressing the appropriate or keys.