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XE Series Elliptical
22
may press the Stop key to keep the name and continue to the next step. If you want to enter a
name use the Up and/or the Down key to change the first letter then press Enter to save the
first letter and continue to the next letter. When you have finished entering the name press
the Stop key to save the name and continue to the next step.
3. The message window will ask you to enter your Age. You may enter your Age, using the Up
and Down keys or the numeric key pad, then press the Enter key to accept the new number
and proceed on to the next screen.
4. You are now asked to enter your Weight. You may adjust the Weight number using the Up
and Down keys or the numeric key pad, then press enter to continue.
5. Next is Time. You may adjust the Time and press enter to continue.
6. Now you are asked to adjust the Max Level. This is the peak exertion level you will
experience during the program. The factory setting is level seven. Adjust the level and then
press enter.
7. Now the first column will be blinking and you are asked to adjust the workload level for the
first segment of the workout. When you finish adjusting the first segment, or if you dont want
to change, then press enter to continue to the next segment.
8. The next segment will show the same workload level as the previously adjusted segment.
Repeat the same process as the last segment then press enter. Continue this process until all
twenty segments have been set.
9. The first column will be blinking once more for building an Incline profile. Follow the same
procedure as in step 7 & 8 to build the Incline profile.
10. The message window will then tell you to press enter to save the program. After saving the
program the message window says New program saved then will give you the option to
Start or modify the program. Pressing Stop will exit to the start up screen.
Heart Rate programs
Before we get started, a word about Heart Rate:
The old motto, no pain, no gain, is a myth that has been overpowered by the benefits of
exercising comfortably. A great deal of this success has been promoted by the use of heart rate
monitors. With the proper use of a heart rate monitor, many people find that their usual choice of
exercise intensity was either too high or too low and exercise is much more enjoyable by
maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your Maximum
Heart Rate. This can be accomplished by using the following formula: 220 minus your age. This
will give you the Maximum heart rate (MHR) for someone of your age. To determine the effective
heart rate range for specific goals you simply calculate a percentage your MHR. Your Heart rate
training zone is 50% to 90% of your maximum heart rate. 60% of your MHR is the zone that burns
fat while 80% is for strengthening the cardio vascular system. This 60% to 80% is the zone to stay
in for maximum benefit.
For someone who is 40 years old their target heart rate zone is calculated:
220 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute (60% of maximum)
180 X .8 = 144 beats per minute (80% of maximum)
So for a 40 year old the training zone would be 108 to 144 beats per minute.
If you enter your age during programming the console will perform this calculation