ProForm Xp 160 Elliptical English Manual - Page 17

4 Perform the first strength exercise when prompted. When the first strength exercise segment begins, the name of the first strength exercise will appear in the display for a few seconds. The time will pause and flash in the display. Next, the display will show the recommended number of repetitions for the first strength exercise. 5 Continue the cross training program. When you have performed the recommended number of repetitions, the words START PEDALING will appear in the display. To continue the cross training program, step onto the elliptical exerciser and start pedaling. the pedals will automatically adjust to the resistance setting for the next segment. Step off the elliptical exerciser and prepare to begin the first strength exercise. Every few seconds, the console will sound a tone; when a tone sounds, perform one repetition of the exercise. Exercise with a slow, steady motion; do not perform more than one repetition each time a tone sounds. The display will count down the repetitions as you perform them. Note: Refer to the accompanying exercise chart to see the correct form for each exercise. When performing lunges, alternate legs with each repetition. When performing dumbbell rows, perform half the repetitions with your right arm and half the repetitions with your left arm. The strength exercises require the use of dumbbells and an inflatable exercise ball (not included). To purchase dumbbells or an exercise ball, call the toll-free number on the front cover of this manual. The program will continue in this way until the last segment ends. Then, the words PROGRAM DONE will appear in the display. 6 Follow your progress with the display. See step 4 on page 14. 7 Measure your heart rate if desired. See step 5 on page 15. 8 Change the display color if desired. See step 6 on page 15. 9 Turn on the fan if desired. See step 7 on page 15. 10 When you are finished exercising, the console will turn off automatically. See step 8 on page 15. 17