page 35
Weight Loss: The workout time is fixed at 28 minutes. You are not prompted (during
Setup mode) for a workout time after selecting this course. The course consists of
four, seven-minute intervals.
You can change the resistance (using the Resistance ▼ or ▲ keys) any time during
the four-minute rest or four-minute work interval. When you change the resistance,
the software remembers and repeats the settings for the remaining intervals. As the
time for each interval elapses, the resistance for that interval is stored in memory.
Once you complete the course, it can be automatically recalled using the same user
I.D. and course number. When you complete the course, the automatic five-minute,
cool-down period begins.
For the ideal “weight loss” range, your heart rate should be between 55% and 70% of
your maximum aerobic heart rate. To view your heart rate and Smart Rate
®
, you must
wear the Polar
®
chest strap. Set the resistance levels so that your heart rate is
maintained at 55% during the rest interval and 70% of your maximum aerobic heart
rate during the work intervals. Refer to Diagram 21 on page 33.
Heart Rate Course: This course lets you set a target for your heart rate. The EFX
adjusts the resistance to maintain your target heart rate while you work out. The
course starts out with a three-minute warm-up. The warm-up period lasts until your
target heart rate reaches 70% of (220 minus "Your Age") or the three minutes elapse
(whichever comes first). A display prompt indicates that you have reached your target
heart rate and/or completed your warm-up period.
Important: For the EFX to detect your heart rate, you must wear a POLAR
®
chest
strap while working out. Refer to page 37.
The actual resistance is altered by the EFX which attempts to keep you within two
beats per minute of the target rate. See Diagram 21 on page 33. Prompts appear
indicating the need to SPEED UP (pedal faster/increase strides per minute) or SLOW
DOWN (pedal slower/decrease strides per minute). Note that you must maintain a
rate above 40 strides per minute before resistance changes can take place.
Important: For the Heart Rate Course to work effectively, you must maintain a
constant
stride rate above 40 strides per minute.
You cannot directly control the resistance settings. Resistance control is a function of
the Heart Rate Course. However, if you feel that the target heart rate is too high or
too low, it can be adjusted using the ▼ or ▲ keys.
To change the target heart rate (beats per minute), take the following steps:
1. Review the chart in Diagram 21 on page 33. Determine your target zone and
desired heart rate (BPM).
2. While working out, maintain a stride rate consistent with what you plan for your
workout. Hold onto the stationary handrail with one hand and briefly press the ▼ or
▲ keys with the other. The display shows your target heart rate (beats per minute).
Note: If your heart rate cannot be detected (or transmitted through the POLAR
®
chest strap), three dashes (– – –) appear in the Heart Rate display.
3. When the key is released, your target heart rate appears as a percent of (220 minus
"Your Age"). So that you have two ways to verify that you are in your target zone.
4. To change your target heart rate (beats per minute), maintain light pressure on
the appropriate ▼ or ▲ key until the display shows the desired target BPM.
Release the key.
Note: The range for you target heart rate is limited. The EFX does not allow settings
below 50% or above 100% of (220 minus "Your Age"). It is highly recommended to
stay within the 70% to 80% of (220 minus "Your Age"). Exceeding 80% causes a
warning message to appear on the display.
CAUTION: Keep in mind that the “Heart
Rate” or “Training” zones are approxima-
tions. Always check with your physician to
learn what the appropriate heart rate is for
your level of fitness. Do not push yourself
beyond the recommended range.
7 HRC
6 WTLS
CAUTION: Consistently maintaining your
heart rate above 80% of (220 minus "Your
Age") is not recommended, unless
approved by your physician, as it does not
necessarily improve your overall cardio-
vascular/cardiorespiratory fitness levels
and it may damage your heart.
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