ProForm Crosstrainer 56 Bike English Manual - Page 13

HOW TO USE A HEART RATE PROGRAM Heart Rate program 1 is designed to keep your heart rate between 65% and 85% of your maximum heart rate during your workout. (Your maximum heart rate is estimated by subtracting your age from 220. For example, if you are 25 years old, your maximum heart rate is 195 beats per minute.) Heart Rate program 2 is designed to keep your heart rate near a target heart rate that you select. Follow the steps below to use a Heart Rate program. 1 Turn on the console. See step 1 on page 10. 2 Select one of the Heart Rate programs. Each time the console is turned on, the manual mode will be selected. To select a Heart Rate program, press the Program button repeatedly until the number 1 or 2 appears in the small display. 3 Enter your age or a target heart rate. If program 1 is selected, the word AGE will appear in the large display and the current age setting will flash. If you have already entered your age, press the Enter button. If you have not entered your age, press the small + and - buttons to enter your age. Then, press the Enter button. Once you have entered your age, it will be saved in memory until the batteries are replaced. If program 2 is selected, the letters PLS (pulse) will appear in the large display and the current target heart rate will flash. If you do not wish to change the target heart rate, press the Enter button. If you wish to change the target heart rate, press the small + and - buttons. Then, press the Enter button. The target heart rate can be from 70 to 170 beats per minute. 4 Hold the handgrip pulse sensor. It is not necessary to hold the handgrips continuously during a Heart Rate program; however, you must hold the handgrips frequently for the program to operate properly. Each time you hold the handgrips, keep your hands on the metal contacts for at least 30 seconds. Note: When you are not holding the handgrips, the letters PLS will appear in the large display instead of your heart rate. 5 Begin pedaling to start the program. To start the program, simply begin pedaling. Program 1 consists of 20 one-minute periods. One resistance level and one target heart rate are programmed for each period. (The same resistance level and/or target heart rate may be programmed for two or more consecutive periods.) Program 2 is sixty minutes long (you may choose to use only part of the program). The same resistance level and target heart rate are programmed for the entire program. If program 1 is selected, the resistance of the pedals will periodically change. (Note: If the resistance level is too high or too low, you can change it by pressing the + and - buttons below the large display. However, when the current period is completed, the resistance of the pedals may automatically change.) If program 2 is selected, the resistance of the pedals will not change. Note: You can change the resistance level for the entire program by pressing the + and - buttons below the large display if desired. During programs 1 and 2, the arrows in the small display will Indicator Bar help you to keep your heart rate Arrows near the current target heart rate. When you hold the handgrip pulse sensor, the console will compare your heart rate to the cur- rent target heart rate. If your heart rate is too far above or below the target heart rate, the number of arrows in the small display will change to prompt you to increase or decrease your pace. When the number of arrows changes, change your pace until there is one arrow pointing to each segment of the indicator bar. Important: The target pace is intended only to provide a goal. Your actual pace may be slower than the target pace, especially during the first few months of your exercise program. Make sure to pedal at a pace that is comfortable for you. 13