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5. Measure your heart rate if desired. HOW TO USE A CROSS TRAINING WORKOUT
If there are sheets of
clear plastic on the Metal Contacts
metal contacts on the
handgrip pulse sen-
sor, remove the plas-
tic. To measure your
heart rate, hold the
handgrip pulse sensor
with your palms resting
against the metal con-
tacts. Avoid moving your hands or gripping the
contacts tightly.
When your pulse is
detected, a heart-
shaped symbol will
flash in the left display.
Each time your heart
beats, one or two
dashes will appear, and then your heart rate will
be shown. For the most accurate heart rate read-
ing, hold the contacts for at least 15 seconds. Note:
If you continue to hold the handgrip pulse sensor,
the display will show your heart rate for up to 30
seconds.
If your heart rate is not shown, make sure that your
hands are positioned as described. Be careful not
to move your hands excessively or to squeeze the
metal contacts tightly. For optimal performance,
clean the metal contacts using a soft cloth; never
use alcohol, abrasives, or chemicals to clean
the contacts.
6. Turn on the fan if desired.
.
The fan has high and low speed settings. Press
the Fan button repeatedly to select a fan speed or
to turn off the fan. Note: If the pedals do not move
for about thirty seconds, the fan will turn off auto-
matically.
When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
series of tones will sound, the console will pause,
and the time will flash in the display.
If the pedals do not move for about five minutes,
the console will turn off and the display will be
reset.
1. Turn on the console.
See step 1 on page 15.
2. Select a cross training workout.
To select a cross training workout, press the
Workout button repeatedly until the words UPPER
BODY, LOWER BODY, or WHOLE BODY appear
in the upper display.
UPPER BDg
!'LILJ L!
m_mmlmmm
_ME RPM
Profile
When you select a cross training workout, the
name of the workout and the workout time will
appear in the displays and a profile of the resis-
tance levels of the workout will scroll across the
center display.
3. Begin pedaling to start the workout.
Each workout is divided into 25 or 45 one-minute
segments. One resistance level and one target
rpm (revolutions per minute) setting are pro-
grammed for most segments. (Note: The same
resistance level and/or target rpm setting may be
programmed for consecutive segments.) During
other segments, the console will prompt you to per-
form strength exercises.
During the workout, the workout profile will show
your progress (see the drawing above). The flash-
ing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level for the cur-
rent segment. At the end of each segment of the
workout, a series of tones will sound and the next
segment of the profile will begin to flash. If a differ-
ent resistance level is programmed for the next
segment, the resistance level will appear in the
display for a few seconds to alert you. The resis-
tance of the pedals will then change.
16