ProForm 295 Cse Instruction Manual - Page 20

How To Use An 8-week Weight-loss

Get ProForm 295 Cse PDF manuals and user guides View all ProForm 295 Cse manuals
Add to My Manuals
Save this manual to your list of manuals

Page 20 highlights

HOW TO USE AN 8-WEEK WEIGHT-LOSS 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. 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. 4. Start the workout. Press the Start button and begin pedaling to start the workout. The speed meter will show two flashing bars B that represent the target speed zone (B) for the 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 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. 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 ends. 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. 5. Follow your progress with the displays. See step 4 on page 18. 6. Measure your heart rate if desired. 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. See step 5 on page 19. 7. Turn on the fan if desired. See step 6 on page 19. 8. When you are finished exercising, the console will turn off automatically.  See step 7 on page 19. 20

  • 1
  • 2
  • 3
  • 4
  • 5
  • 6
  • 7
  • 8
  • 9
  • 10
  • 11
  • 12
  • 13
  • 14
  • 15
  • 16
  • 17
  • 18
  • 19
  • 20
  • 21
  • 22
  • 23
  • 24
  • 25
  • 26
  • 27
  • 28
  • 29
  • 30
  • 31
  • 32
20
HOW TO USE AN 8-WEEK WEIGHT-LOSS
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.
2.
Select the desired week of the program.
To select the desired week
of the program, press the
Select Week button repeat-
edly 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 pro-
gram. To select the desired
day of the program, press
the Select Day button repeat-
edly until the number of the
desired day appears in lower display. The duration
of the workout will appear in the center display.
4.
Start the workout.
Press the Start button and 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 pro-
grammed 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 will
show two flashing bars
that represent the target
speed zone (B) for the
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
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.
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 ends.
5.
Follow your progress with the displays.
See step 4 on page 18.
6.
Measure your heart rate if desired.
See step 5 on page 19.
7.
Turn on the fan if desired.
See step 6 on page 19.
8.
When you are finished exercising, the console
will turn off automatically.
See step 7 on page 19.
B