ProForm 210 Csx Instruction Manual - Page 16
How To Use An 8-week Weight-loss
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HOW TO USE AN 8-WEEK WEIGHT-LOSS WORKOUT 1. Turn on the console. 4. Start the workout. Press the Start button and begin pedaling to start the workout. 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. 2. Select the desired week of the program. To select the desired week of the program, press the Select Week button repeatedly until the number of the desired week appears in the display. 3. Select the desired day of the program. 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 appears in lower display. The duration of the workout will appear in the center display. 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. 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 B that represent the target speed zone for the seg- ment; 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 increasing 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. 16