ProForm 420 Ce Elliptical English Manual - Page 18

HOW TO USE AN 8-WEEK WEIGHT-LOSS WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. the profile will begin to flash. If a different resistance level and/or target speed 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. See HOW TO ACTIVATE THE CONSOLE on page 16. 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 lower left display. Week Number 3. Select the desired day of the program. As you exercise, you will be prompted to keep your pedaling speed near the target speed for the current segment. When an upward-pointing arrow appears in the lower display, increase your pedaling speed. When a downward-pointing arrow appears, decrease your pedaling speed. When no arrow appears, maintain your current pedaling speed. IMPORTANT: The target speed is intended only to provide motivation. Your actual pedaling speed may be slower than the target speed. Make sure to pedal at a speed that is comfortable for you. 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 the lower right display. 4. Start the workout. Day Number 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. The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. A tone will sound and the time will pause and flash in the display. To restart the workout, simply resume pedaling. Press the Go 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 programmed for consecutive segments. During the workout, the workout profile will show your progress. 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. 5. Follow your progress with the display. See step 4 on page 16. 6. Measure your heart rate if desired. See step 5 on page 17. 7. Turn on the fan if desired. See step 6 on page 17. 8. When you are finished exercising, the console will turn off automatically. At the end of each segment of the workout, a series of tones will sound and the next segment of See HOW TO TURN OFF THE CONSOLE on page 16. 18