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page 40
• Gently stretch your lower body and back before and after working out to help
prevent stiffness or soreness.
• Know your heart rate (pulse) and your physician-recommended heart rate
training zone. Individual heart rates vary according to several physiological
factors and may not correspond directly with the diagrams and tables provided.
• You should not use the Heart Rate capabilities if you are taking any medications
that either speed up or slow down your heart rate.
• Always face forward on your M9.55 and use the handrail(s) for balance. Keep in
mind that you are working with very sensitive equipment and upper body
movement should be kept to a minimum.
• After putting on the chest strap, be sure that the M9.55 is ON. Face the display
console for a minimum of 15 seconds. This allows the receiver in the console to
acknowledge the presence of the transmitter.
• Incorporate a cool-down period into your workout to help lower your heart rate and
minimize muscle stiffness or soreness. Refer to
Cooling Down After a Workout
.
Heart Rate Course
Once you set your target heart rate and the running belt’s speed, the Heart Rate
Course monitors your heart rate and automatically maintains it within a few beats per
minute (bpm) of the selected target. Blinking lights on the Smart Rate
®
bar graph
appear to show the “zone” that you are in.
Note: For the M9.55 to detect a heart rate, you must wear the POLAR
®
chest strap.
The chest strap transmits your heart rate signal to the receiver that is installed in the display
console. During your workout, the heart rate indicator lights and blinks at the same rate as
your pulse. This lets you see what your heart rate is doing even when the display is
presenting other workout statistics.
To use the Heart Rate Course follow the steps found in
Quick Steps to Working Out
(page 21) and choose number 14 as the COURSE number. (A number value must
also appear in the AGE field.) When the course begins, the following occurs:
• The software verifies that it detects a heart rate signal. You need to press the
Speed ▲ key to begin your workout.
Note: If your heart rate cannot be detected (or transmitted through the
POLAR
®
chest strap), three dashes (- - -) appear in the Heart Rate display.
• The treadmill provides a 3-minute warm-up period before entering the Heart
Rate Course. During this time, you may make changes to the
target heart rate
by
using the Number keys or Incline ▲▼ keys. Use the Speed ▼▲ keys to set the
running belt’s speed.
Note: If your heart rate moves into the heart rate zone for your age during the 3-
minute warm-up period, the Heart Rate Course begins concurrently.
• After the warm-up period, the treadmill automatically adjusts the incline to keep
your heart rate at the selected target. Check the Smart Rate
®
display to see if
you are in your preferred zone (cardiovascular or weight loss).
Note: You can change your heart rate or speed anytime during a workout, but doing
so affects the treadmill’s ability to maintain your target heart rate. It takes time for the
treadmill to readjust the incline so that your heart rate remains on target.
Important: A warning message will appear if you go above your maximum
recommended heart rate target zone. Heed the warning and get permission from
your personal physician before working out above the maximum recommended
zone for your age and fitness level. See
Diagram 18 on page 39 for the recommended training zones.
• When you complete the course, remember to incorporate a cooling down period.
Press Stop and then, Reset. At the Precor banner, press Quick Start to access
the Manual course.
Note: The speed remains constant, if you were at or below 1 mph (1.5 kph).