ProForm 105 Cse Instruction Manual - Page 13

If there are sheets of plastic on the metal contacts (A) on the handgrip heart rate monitor, remove the plastic. In addition, make sure that your hands are clean. To measure your heart rate, hold the handgrip heart rate monitor with your palms resting against the contacts. Avoid moving your hands or gripping the contacts tightly. When your pulse is detected, a heart-shaped symbol will flash in the upper display and then your heart rate will be shown. For the most accurate heart rate reading, hold the contacts for at least 15 seconds. If your heart rate is not shown, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the contacts tightly. For optimal performance, clean the contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts. 2. Select a preset workout. To select a preset workout, press the Watts Workouts or Calorie Workouts button repeatedly until the number of the desired workout appears in the lower display. The duration of the workout will appear in the center display. 3. Start the workout. Begin pedaling to start the workout.  Each workout is divided into one-minute segments. One resistance level and one target speed are programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments. 6. When you are finished exercising, the console will turn off automatically.  If the pedals do not move for several seconds, a series of tones will sound, the console will pause, and the time will flash in the display. If the pedals do not move for several minutes, the console will turn off and the displays will be reset. There are three day workouts for each week of the program. To select the desired day of the program, press the Select Day button repeatedly until the number of the desired day HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your personal audio player; make sure that the audio cable is fully plugged in. Note: To purchase an audio cable, see your local electronics store. Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player. HOW TO USE A PRESET WORKOUT 1. Turn on the console. Press any button or begin pedaling to turn on the console. When you turn on the console, the displays will turn on, a tone will sound, and the console will be ready for use. At the end of each segment of the workout, a series of tones will sound. The resistance level for the next segment will appear in the upper display for a few seconds to alert you. The resistance of the pedals will then change. The speed meter (B) will show two flashing bars that represent the target speed zone for the B segment; the target speed zone includes a range of speeds that are within a few RPMs of the target speed for the segment. The solid bars represent your actual pedaling speed. As you exercise, keep your pedaling speed within the target speed zone for the current segment by increas- ing or decreasing your pedaling speed or by increasing or decreasing the resistance of the pedals.  IMPORTANT: The target speed is intended only to provide motivation. Make sure to pedal at a speed and a resistance level that is comfortable for you. If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment. 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 end  4. Follow your progress with the displays. See step 4 on page 12. 5. Measure your heart rate if desired. See step 5 on page 12. 13