Precor 515e - Page 17

15. After a couple of minutes with the kick and glide motion, try to coordinate
the upper and lower body movements. Simply keep the legs moving, then
add the arms, making sure that the right arm goes forward when the left
leg goes forward. See Photos 10 and 11.
Note: Whenever you start exercising on the ski machine, always start with
your legs in motion, then add your arms, coordinating the arms with the
movement of the legs.
16. Continue using the 515e ski machine and start your workout by pressing
the START/STOP key. You should exercise at a level that will allow your
heart rate to reach your training zone within 5 minutes. (Refer to the
section titled How Hard Should I Exercise to learn more about your
appropriate training zone.) To get your heart rate into your training zone,
you might have to adjust the flywheel resistance, arm tension, or elevation.
Note: Use the support pad for balance and support as needed during your
workout. Leaning on the pad while exercising is not necessary and might
hamper your movements.
17. After your initial warm-up period, maintain your heart rate in your training
zone during your aerobic session.
18. When you are through exercising, cool down for 3 to 5 minutes by
gradually reducing your activity level. If you increased the flywheel
resistance, arm tension, or elevation earlier, change the setting(s) to the
lowest setting(s) to help your body cool-down. A proper cool-down helps
to transport excess lactic acid out of the working muscles, allowing them
to recover faster.
19. To end your workout, simply stop performing the kick and glide motion on
the ski machine. You can also press the START/STOP key. In either case,
the displays on the console freeze, allowing you to review your workout
statistics.
20. Either press RESET to return the displays to zero or let them remain on the
screen. If you do not reset the displays, you can track your exercise time
and miles over several sessions. Five minutes after you stop exercising,
the displays automatically disappear from the screen.
For best results, vary your workouts by changing duration, intensity, incline,
and type of work (such as interval training). We recommend that you keep track
of your workouts by writing them down; this way you can monitor your
progress toward your fitness goals and also use the information as a reference
in planning interesting, challenging workouts.
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