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Once you locate your pulse, look at a clock with a second hand, and count the beats for
six seconds. Multiply that number by 10 to determine the total number of beats per
minute. For example, if you count 14 beats over six seconds, the total number of beats
per minute is 140. Compare the total number of beats with your training zone as
identified in Diagram 12. If necessary, increase or decrease your activity level to bring
your heart rate into your training zone. You can regulate your work level (and heart rate)
by changing resistance and/or ramp settings. Remember—your heart rate is the
definitive measure of how hard you are working.
Regardless of your fitness level, avoid doing too much too soon. Give yourself time to
become familiar with your EFX and to improve your fitness level. Then you can gradu-
ally increase the resistance and ramp settings to make your workouts more challenging.
You can also reverse the direction of your stride to tone other muscle groups.
How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise physiolo-
gists have determined that, to attain cardiovascular benefits from exercise, you should
maintain your heart rate in its training zone for at least 15 minutes. This is in addition to
your warm-up time, and does not include cool down. You should always allow several
minutes to bring your heart rate into the training zone, by starting out slowly and
gradually increasing work level. Similarly, use several minutes of light exercise after the
workout to bring your heart rate down to near resting level.
The higher your fitness level, the longer you should maintain your heart rate in the
training zone (between 20 and 30 minutes). Beginners should always start slowly, and
gradually bring their sessions up to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be done at least
three to five times a week to obtain significant cardiovascular benefits. Most experts
agree that sensible eating habits and regular aerobic exercise are the keys to weight
control and fitness. A recent study, which tracked several subjects over a period of years,
conclusively shows that exercise, not dieting, is the key factor to long-term weight loss.
CAUTION: Refer to the “Precor Heart
Rate Option Owner’s Manual” for
other important safety tips.
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