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13
HOW TO USE A CROSS TRAINING PROGRAM
Press any button or begin pedaling to turn on
the console.
A moment after you turn on the console, the dis-
play will light.
Select a cross training program.
Press the Program button repeatedly until the
name of the desired cross training program
appears in the display. When you select a cross
training program, the program time will appear in
the display and a profile of the resistance settings
for the program will scroll across the center of the
display.
Begin pedaling to start the program.
Each program is divided into 30 or 45 one-minute
segments. One resistance setting and one target
pace (speed) setting are programmed for most
segments. (Note: The same resistance and/or tar-
get pace setting may be programmed for two or
more consecutive segments.) During other seg-
ments, the console will prompt you to perform
strength exercises.
The displays for the cross training programs work
in the same way as the displays for the trainer pro-
grams (see step 3 on page 12).
As you exercise, you will be prompted to keep
your pedaling pace near the target pace setting
for the current segment. When the words PEDAL
FASTER appear in the display, increase your
pace. When the words PEDAL SLOWER appear
in the display, decrease your pace. When the
words PEDALING IN RANGE appear, maintain
your current pace.
Important: The target pace settings are intend-
ed only to provide motivation. Your actual
pace may be slower than the target pace set-
tings. Make sure to exercise at a pace that is
comfortable for you.
To stop the program at any time, stop pedaling.
The time will begin to flash in the display. To
restart the program, simply resume pedaling.
Perform the first strength exercise when
prompted.
When the first strength exercise segment begins,
the name of the first strength exercise will appear
in the display for a few seconds. The time will
pause and flash in the display. Next, the display
will show the recommended number of repetitions
for the first strength exercise.
Step off the
exercise cycle and
prepare to begin
the first strength
exercise. Every few
seconds, the con-
sole will sound a
tone; when a tone sounds, perform one repetition
of the exercise. Exercise with a slow, steady
motion; do not perform more than one repetition
each time a tone sounds. The display will count
down the repetitions as you perform them.
Note: Refer to the accompanying exercise chart
to see the correct form for each exercise. When
performing lunges, alternate legs with each repe-
tition. When performing dumbbell rows, perform
half the repetitions with your right arm and half
the repetitions with your left arm. The strength
exercises require the use of dumbbells and an
inflatable exercise ball (not included). To pur-
chase dumbbells or an exercise ball, call toll-
free 1-888-533-1333.
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