Precor EFX5.21s Bedienungsanleitung

i Elliptical Fitness Crosstrainer Owner’ s Manual USA R[...]

ii When using an electrical appliance, basic precautions should always be taken, including the following: • Read all instructions before using the Elliptical Fitness Crosstrainer (EFX). These instruc- tions are written to ensure your safety and to protect the unit. Before beginning any fitness program, you should obtain a complete physical examin[...]

iii Personal Safety • Check the EFX before each use. Completely assemble the unit before using it. • Assemble and operate the EFX on a solid, level surface. Locate the rear of the unit at least 2 feet from walls or furniture to provide access to the ON/OFF (I/0) switch. • A locking pin, inserted through the ramp and roller arm at the factory,[...]

iv • To conduct the electrical impulses from your heart, the chest strap’s electrodes require a certain percentage of salts and minerals in the water used to wet them. The electrodes continue to transmit your heart rate reading as long as they are in contact with your skin and your skin is providing enough moisture through your perspiration to [...]

v Safety Approval When identified with the ETL-c logo, the EFX has been tested and conforms to the requirements of CAN/CSA-E-335-1/2E-94, Safety of Household and Similar Electrical Appliances. Grounding Instructions The Elliptical Fitness Crosstrainer must be grounded. If it should malfunction or break down, grounding provides a path of least resis[...]

vi T able of Contents Safety Information ii Important Safety Instructions ii Information Regarding Regulatory Requirements iv Safety Approval v Grounding Instructions v Before You Begin 1 Unpacking the EFX 1 Setting Up the EFX 2 Installation Requirements 2 Assembly Instructions 2 Using the EFX 6 Locating the ON and OFF Switch 6 Removing the Locking[...]

vii T able of Contents — continued Using the Precor Heart Rate Option 16 Wearing the Chest Strap Transmitter 16 Utilizing the Heart Rate Interactive Capabilities 17 Using the EFX Heart Rate Control Course 17 Correcting Inconsistent Heart Rate Readings 18 Getting the Most Out of Your Workout 19 How Hard Should I Exercise? 20 How Long Should I Exer[...]

page 1 Befor e Y ou Begin 1 Thank you for purchasing your Precor EFX Elliptical Fitness Crosstrainer. The EFX5.21s features a zero impact, elliptical-shaped stride that lets you target specific lower-body muscles to achieve better muscle tone and overall cardiovascular conditioning. The EFX is designed to use the optional Precor Heart Rate Interact[...]

page 2 Please read and follow the instructions in this manual. If you do not assemble and use the equipment according to the following information, you might void the Precor limited warranty. Installation Requirements • Fill out and mail the limited warranty card. The serial number is printed on a label located on the rear crossbar inside the rea[...]

page 3 EFX parts overview. Diagram 2 Electronic console Handrail assembly 3. For an overview of the EFX and its parts, study Diagram 2. Understanding the names of the different parts will help you assemble the unit. 4. Set the handrail assembly close to the base handrail support, so that the ribbon cable from the upper handrail assembly and the str[...]

page 4 7. Have your assistant(s) hold the handrail assembly while you connect the ribbon cable. Plug the connector into the receptacle. Since the connector is designed to engage in one direction only, do not force the connector into the receptacle. To secure the connection, press the flanges together so that they clip onto the connector tabs. See D[...]

page 5 12. If necessary, rotate the level adjustors (on the rear crossbar) so that your unit is level. See Diagram 6. 13. Remove the power cord from the plastic bag. Level the unit. Diagram 6 Rear casing Rear crossbar Level adjustor Connect the power cord. Diagram 7 Rear casing I/0 (ON/OFF) switch Power plug receptacle Power cord connection 14. Plu[...]

page 6 Using the EFX As simple as using the EFX might seem, you should read this section so that you can use it safely and effectively. This section of the owner’s manual provides the basic information you need for exercising on your EFX, including the following: • locating the ON and OFF switch • removing the locking pin • identifying and [...]

page 7 Smart Rate : TM When the optional Precor heart rate receiver has been properly installed in the electronic console and the Precor Heart Rate Option’s chest strap is worn, a blinking segment in the vertical bar graph appears on the display. The blinking segment shows you the zone that your heart rate is in: either Cardiovascular or Weight L[...]

page 8 Keys on the Electronic Console Each key on the electronic console’s keypad provides specific functions. The following information explains the different uses of the keys from left to right. To locate each key, look at the electronic console or refer to Diagram 8. ENTER : Work out specific prompts which appear on the display need to be addr[...]

page 9 Before using your EFX, we recommend that you follow these instructions and go through a preliminary demonstration of the unit. When using the EFX, follow these general guidelines: • Before and after a workout, gently stretch your lower body and back to help prevent stiffness or soreness. • At the beginning of a workout, take several minu[...]

page 10 4. Face the electronic console display and hold onto the handrails as you place your feet into the foot pedals. Notice that when the foot pedals move, the weight prompt appears. Important : To access Manual mode, press Quick Start. When you use Quick Start, a default weight of 150 lbs (68 kg) is used for calculating the Calories display. Re[...]

page 11 Pausing Your Workout You can pause at any time during your workout. Use this feature to rest or take a short break. To pause while working out, press the PAUSE key. Your workout statistics remain displayed on the console until you resume your workout and a scrolling prompt reminds you that you are in Pause mode. You can remain in Pause mode[...]

page 12 Using the Manual Course Program Manual mode lets you use the EFX for an indefinite period of time while controlling the resistance and ramp settings. You can choose the Manual course program in two different ways: • pressing Quick Start at any of the setup prompts displays the manual course. The weight setting defaults to 150 pounds (68 k[...]

page 13 WTLS Similar to the interval course, this course provides a 28-minute course (4-minute rest and 4-minute work intervals) that maximizes your weight loss results. See Using the Weight Loss Program . CUST1 Provides a timed-based course where you determine the resistance and ramp settings while you work out. Once you complete the course, it is[...]

page 14 To use the interval course, follow the steps in Working Out on Your EFX . At the course prompt, use the keys to display “ INTV ,” and press ENTER. To set the interval for the course, take the following steps: 1. When you see “ ENTER REST RESISTANCE & RAMP LEVEL ” scroll across the display, press the Resistance Control key until [...]

page 15 Always monitor your pulse during and at the end of your workout. If you purchased the Precor Heart Rate Option and have installed the receiver and are wearing the chest strap, you can monitor your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss” range, your heart rate should be between 55% and 70% o[...]

page 16 Using the Pr ecor Heart Rate Option 5 The Precor Heart Rate Interactive System has many unique features. When you use the Precor Heart Rate Option and have the optional heart rate receiver installed in the electronic console, your heart rate can appear on the display. The Smart Rate and Heart Rate displays simplify the correla- tion between[...]

page 17 Utilizing the Heart Rate Interactive Capabilities You can make each program on the EFX a heart rate interactive course by monitoring and maintaining your heart rate in the Smart Rate zone best suited for your specific needs. You can access Smart Rate only if the optional heart rate receiver is installed in your unit and you wear the Precor [...]

page 18 3. Another scrolling prompt appears to ask you to verify your lower heart rate limit. Use the or keys if you wish to override the recommended heart rate. Press ENTER. 4. The software verifies that it detects the heart rate signal. Move the foot pedals to begin your workout. A 3-minute warm-up period helps get your heart rate into its target[...]

page 19 Getting the Most Out of Y our W orkout 6 Diagram 12 1. Trapezius 2. Deltoid 3. Pectorals 4. Rhomboids 5. Triceps 6. Biceps 7. Latissimus Dorsi 8. Forearm Flexors/Extensors 9. Abdominals 10. Erector Spinae 11. Gluteals 12. Hip Flexors 13. Quadriceps 14. Hamstrings 15. Gastrocnemius/Soleus 16. Peroneus Longus/Brevis 9 16 6 12 2 1 4 3 16 1 8 5[...]

page 20 Diagram 13 Training zones HEAR T RA TE TRAINING ZONE 70 80 90 100 120 130 140 150 160 170 180 190 200 20 25 30 35 40 45 50 55 60 65 70 75 YOUR AGE YOUR HEART RA TE MAX. HEART RA TE 80% OF MAX. HEART RA TE 65% OF MAX. HEART RA TE 130 127 120 117 114 111 107 104 97 160 156 148 144 140 136 132 128 124 120 190 185 180 175 170 165 160 155 150 14[...]

page 21 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 iden[...]

page 22 Maintaining the EFX CAUTION: Turn OFF the EFX and disconnect the power cord before performing any maintenance tasks. The EFX requires little maintenance to keep it running smoothly and efficiently. However, the customer is responsible for the typical maintenance tasks such as, cleaning the unit. If you fail to maintain the EFX as described [...]

page 23 Storing the Chest Strap Store the chest strap transmitter in a place where dust and dirt cannot accumulate on it such as, a closet or drawer. Be sure to keep the chest strap protected from extremes in temperature. Do not store it in an area that may be exposed to temperatures below 32 degrees Fahrenheit. Power Cord Maintenance When the EFX [...]

page 24 Precor Incorporated P.O. Box 3004 Bothell, WA USA 98041-3004 P/N 37605-104 Web version 8/98 USA R EFX5.21s Elliptical Fitness Crosstrainer featuring the Heart Rate Interactive System Specifications Length: 76 inches (190 cm) Width: Handrails 30 inches (75 cm) at widest point Height: 63 inches (158 cm) Power: 50/60Hz 120v AC 2 Amps Weight: 1[...]