HealthRider 990 S Instruction Manual - Page 14

HOW TO USE A PRESET PROGRAM 1 Turn on the console. See step 1 on page 13. 2 Select one of the five preset programs. Each time the console is turned on, the manual mode will be selected. To select a preset program, press the Program button repeatedly until the number 1, 2, 3, 4, or 5 appears in the upper right corner of the display. The profiles numbered 1 through 5 on the left side of the console show the resistance and pace settings for the preset programs. 3 Start the program. To start the program, simply begin pedalling. Each preset program consists of either 20 or 30 one-minute periods. One resistance setting and one pace setting are programmed for each period. (The same resistance setting and/or pace setting may be programmed for consecutive periods.) During the program, the resistance of the elliptical crosstrainer will automatically change as shown by the applicable profile on the console. Note: If the current resistance level is too high or too low, you can change the resistance level by pressing the + or - button. However, when the current period of the program is completed, the resistance level will automatically change if a different resistance setting is programmed for the next period. The target pace settings for the program will be shown by the right pace indicator in the display. Increase Arrow (The left indicator will show your actual pedalling pace.) As the right indicator changes in height during the program, adjust your pace so that both indicators are the same height. If your pace is slower than the current target pace, the increase arrow will appear in the dis- play to prompt you to increase your pace; if your pace is faster than the target pace, the decrease arrow will appear. Important: The pace settings for the program are intended only to provide a goal. Your actual pace may be slower than the pace settings, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfortable for you. During the program, the display will show the time remaining in the program. When no time remains, the program will be completed. If you continue pedalling after the program is completed, the display will continue to show your exercise feedback. 4 Follow your progress with the feedback modes. See step 4 on page 13. 5 Measure your heart rate if desired. See step 5 on page 13. 6 When you are finished exercising, the console will automatically turn off. See step 6 on page 13. 14 HOW TO USE A HEART RATE PROGRAM 4 Hold the handgrip pulse sensor or put on the chest pulse sensor. Heart rate program 6 is designed to keep your heart rate between 65% and 85% of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195 beats per minute.) Heart rate program 7 is designed to keep your heart rate near a target heart rate that you choose. Follow the steps below to use a heart rate program. 1 Turn on the console. See step 1 on page 13. 2 Select one of the two heart rate programs. Each time the console is turned on, the manual mode will be selected. To select a heart rate program, press the Program Select button repeatedly until the number 6 or 7 appears in the upper right corner of the display. The profiles numbered 6 and 7 on the right side of the console show the resistance settings for the heart rate programs. 3 Enter your age or a target heart rate. If you selected program 6, the word AGE and the current age setting will flash in the display (see the drawing above). Press the + or - button repeatedly to enter your age. Once you have entered your age, your age will be saved in memory until the batteries are replaced. If you selected program 7, the letters PLS and a target heart rate setting of 70 beats per minute will flash in the display. Press the + or - button repeatedly to change the target heart rate setting, if desired. The target heart rate setting can be from 70 to 170 beats per minute. To use a heart rate program, you must use the handgrip pulse sensor or wear the chest pulse sensor. If you use the handgrip pulse sensor, it is not necessary to hold the handgrips continuously during the program. However, you should hold the handgrips frequently for the program to operate properly. Each time you hold the handgrips, keep your hands on the metal contacts for at least 30 seconds. Note: When you are not holding the handgrips, the letters PLS will appear in the display instead of your heart rate. 5 Start the program. To start the program, simply begin pedalling. Program 6 consists of 20 one-minute periods. One resistance setting and one heart rate setting are programmed for each period. (The same resistance setting and/or heart rate setting may be programmed for consecutive periods.) Program 7 is sixty minutes long (you may choose to use only part of the program). The same resistance setting and target heart rate setting are programmed for the entire program. If program 6 is selected, the resistance of the elliptical crosstrainer will automatically change as shown by profile 6 on the console. (Note: If the current resistance level is too high or too low, you can adjust the resistance level by pressing the + or - button. However, when the current period of the program is completed, the resistance level will automatically change if a different resistance setting is programmed for the next period.) If program 7 is selected, the resistance will not change unless the target heart rate setting is changed. Pressing the + and - buttons will change the target heart rate setting. As you pedal, the pace indicators will help you to keep your heart rate near the current target heart rate. The left indicator will show your actual pedalling pace. The right indicator will show a target pace. When you hold the handgrip pulse sensor or wear the chest pulse sensor, the console will compare your heart rate to the current target heart rate. If necessary, the right indicator will then change in height to prompt you to increase or decrease your pace to bring 15