ProForm 9.0 Ne Elliptical English Manual - Page 22

How To Use A Set-a-goal Workout

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HOW TO USE A SET-A-GOAL WORKOUT 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO TURN ON THE POWER on page 17. 2. Set a calories, distance, or time goal. To set a calorie, distance, or time goal, press the Set A Goal button repeatedly until the name of the desired goal appears in the display. Next, press the Digital Resistance increase and decrease buttons to select the desired resistance level for the workout. Then, press the increase and decrease buttons next to the Enter button to set the desired goal. 3. Begin pedaling to start the workout. Each workout is divided into one-minute segments. You can manually change the resistance of the pedals and incline of the ramp as desired during the workout by pressing the Digital Resistance buttons and the Quick Power Ramp buttons. Note: If you manually change the resistance level during a calorie goal workout, the length of the workout will adjust automatically to ensure that you meet your calorie goal. Note: The calorie goal is an estimate of the number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the resistance level or the ramp incline level during the workout, the actual number of calories you burn will be affected. As you exercise, you will be prompted to keep your pedaling speed near the target rpm for the current segment. When an upward-pointing arrow appears in the display, increase your pace. When a downward-pointing arrow appears, decrease your pace. When no arrow appears, maintain your current pace. IMPORTANT: The target rpm is intended only to provide motivation. Your actual pedaling speed may be slower than the target rpm. Make sure to pedal at a speed that is comfortable for you. The workout will continue in this way until the calorie, distance, or time goal is reached. To pause the workout, stop pedaling. The time will pause in the display. To resume the workout, simply resume pedaling. 4. Follow your progress with the display. As you exercise, the calories, time, or distance display will count until the desired goal is reached. See step 4 on page 19. 5. Measure your heart rate if desired. See step 5 on page 20. 6. Turn on the fan if desired. See step 6 on page 20. 7. When you are finished exercising, unplug the power cord. See step 7 on page 20. 22

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22
HOW TO USE A SET-A-GOAL WORKOUT
1.
Begin pedaling or press any button on the
console to turn on the console.
See HOW TO TURN ON THE POWER on
page 17.
2.
Set a calories, distance, or time goal.
To set a calorie, distance, or time goal, press the
Set A Goal button repeatedly until the name of the
desired goal appears in the display.
Next, press the Digital Resistance increase and
decrease buttons to select the desired resistance
level for the workout.
Then, press the increase and decrease buttons
next to the Enter button to set the desired goal.
3.
Begin pedaling to start the workout.
Each workout is divided into one-minute segments.
You can manually change the resistance of the
pedals and incline of the ramp as desired during
the workout by pressing the Digital Resistance but-
tons and the Quick Power Ramp buttons.
Note: If you manually change the resistance level
during a calorie goal workout, the length of the
workout will adjust automatically to ensure that you
meet your calorie goal.
Note: The calorie goal is an estimate of the
number of calories that you will burn during
the workout. The actual number of calories that
you burn will depend on various factors such
as your weight. In addition, if you manually
change the resistance level or the ramp incline
level during the workout, the actual number of
calories you burn will be affected.
As you exercise, you will be prompted to keep your
pedaling speed near the target rpm for the cur-
rent segment.
When an upward-pointing arrow
appears in the display,
increase your pace.
When
a downward-pointing arrow appears,
decrease
your pace.
When no arrow appears,
maintain
your current pace.
IMPORTANT: The target rpm is intended only to
provide motivation. Your actual pedaling speed
may be slower than the target rpm. Make sure
to pedal at a speed that is comfortable for you.
The workout will continue in this way until the
calorie, distance, or time goal is reached. To pause
the workout, stop pedaling. The time will pause in
the display. To resume the workout, simply resume
pedaling.
4.
Follow your progress with the display.
As you exercise, the calories, time, or distance
display will count until the desired goal is reached.
See step 4 on page 19.
5.
Measure your heart rate if desired.
See step 5 on page 20.
6.
Turn on the fan if desired.
See step 6 on page 20.
7.
When you are finished exercising, unplug the
power cord.
See step 7 on page 20.