ProForm 480 Cse Elliptical English Manual - Page 16

HOW TO USE A TARGET TONING WORKOUT 1. Press any button on the console or begin pedaling to turn on the console. When you turn on the console, the displays and the workout target pacer will light. A tone will then sound and the console will be ready for use. 2. Select a target toning workout. During the workout, the workout target pacer will prompt you to keep your pedaling pace near the target pace setting for the current segment. When a left indicator lights, increase your pace; when a right indicator lights, decrease your pace. When the center indicator lights, maintain your current pace. IMPORTANT: The workout target pacer is intended only to provide a goal. Make sure to pedal at a pace that is comfortable for you. To select a target toning workout, press the Hams, Quads, Calves, or Glutes button. When you select a target toning workout, the name of the workout and the maximum resistance level will appear in the display for a few seconds. A profile of the resistance levels of the workout will also scroll across the left side of the display. Profile If the resistance level for the current segment is too high or too low, you can manually override the resistance level by pressing the Resistance buttons. However, when the current segment ends, the resistance of the pedals will automatically adjust to the resistance level programmed for the next segment. Note: A recommended ramp incline level for each target toning workout is listed on the button for each target toning workout. To set the ramp incline level for the workout, see HOW TO ADJUST THE RAMP INCLINE on page 12. 3. Begin pedaling to start the workout. Each workout is divided into 30 one-minute segments. One resistance level and one target pace setting are programmed for each segment. Note: The same resistance level and/or target pace setting may be programmed for consecutive segments. During the workout, the workout profile will show your progress (see the drawing above). The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the resistance level for the current segment. At the end of each segment of the workout, a series of tones will sound and the next segment of the profile will begin to flash. If a different resistance level is programmed for the next segment, the resistance level will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. If you stop pedaling for several seconds, a series of tones will sound and the workout will pause. To restart the workout, simply resume pedaling. The workout will continue until the last segment of the workout ends. 4. Follow your progress with the displays. See step 4 on page 14. 5. Measure your heart rate if desired. See step 5 on page 15. 6. Turn on the fan if desired. See step 6 on page 15. 7. When you are finished exercising, the console will turn off automatically. See step 7 on page 15. 16