Owner’s Manual R USA Elliptical Fitness Crosstrainer i
IMPORTANT SAFETY INSTRUCTIONS When using an electrical appliance, basic precautions should always be taken, including the following: IMPORTANT SAFETY INSTRUCTIONS • Read all instructions before using the Elliptical Fitness Crosstrainer (EFX). These instructions are written to ensure your safety and to protect the unit. Before beginning any fitness program, you should obtain a complete physical examination by your physician.
Personal Safety This manual explains how to assemble, use, and maintain the EFX.The following conventions are used in this manual: “Note:” Contains additional information that applies to the preceding text. “Important:” Indicates information to which you should pay special attention. “CAUTION:” Indicates steps or information necessary to prevent harm to yourself or damage to the equipment.
• To conduct the electrical impulses from your heart, the chest strap’s electrodes require a certain percentage of salts and minerals in the water used to wet them. The electrodes continue to transmit your heart rate reading as long as they are in contact with your skin and your skin is providing enough moisture through your perspiration to keep the electrodes wet.
Safety Approval When identified with the ETL-c logo, the EFX has been tested and conforms to the requirements of CAN/CSA-E-335-1/2E-94, Safety of Household and Similar Electrical Appliances. Grounding Instructions The Elliptical Fitness Crosstrainer must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for electric current which reduces the risk of electrical shock.
Table of Contents 1 2 3 4 vi Safety Information ii Important Safety Instructions ii Personal Safety iii Precor Heart Rate Option—Safety Guidelines iii Information Regarding Regulatory Requirements iv Safety Approval v Grounding Instructions v Before You Begin 1 Unpacking the EFX 1 Setting Up the EFX 2 Installation Requirements 2 Assembly Instructions 2 Using the EFX 6 Locating the ON and OFF Switch 6 Removing the Locking Pin 6 Understanding the Display Console.
Table of Contents — continued 5 6 7 Using the Precor Heart Rate Option 17 Wearing the Chest Strap Transmitter 17 Utilizing the Heart Rate Interactive Capabilities 18 Using the EFX Heart Rate Control Course 18 Correcting Inconsistent Heart Rate Readings 19 Getting the Most Out of Your Workout 20 How Hard Should I Exercise? 21 How Long Should I Exercise? 22 How Often Should I Exercise? 22 Maintaining the EFX 23 Cleaning the Equipment 23 Storing the Chest Strap 23 Accessing the Odomet
1 Before You Begin Thank you for purchasing your Precor EFX Elliptical Fitness Crosstrainer. The EFX5.21si features a zero impact, elliptical-shaped stride that lets you target specific lower-body muscles to achieve better muscle tone and overall cardiovascular conditioning. The EFX is designed to use the optional Precor Heart Rate Interactive System featuring Smart RateTM.
2 Setting Up the EFX Please read and follow the instructions in this manual. If you do not assemble and use the equipment according to the following information, you might void the Precor limited warranty. Installation Requirements CAUTION: Do not remove or otherwise bypass the 3-prong plug with an adapter or extension cord in order to use a non-grounded outlet. Electrical damage can occur if the unit is connected to an improper power source. • Fill out and mail the limited warranty card.
Diagram 2 EFX parts overview. Electronic console Handrail assembly Curved washer Bolt Ribbon cable connection Base handrail support Foot pedal Ramp CAUTION: Do not install the handrail assembly until you move the EFX to its final location. Ask for assistance to move the unit. Diagram 3 3. For an overview of the EFX and its parts, study Diagram 2. Understanding the names of the different parts will help you assemble the unit. 4.
Diagram 4 Connect and secure the ribbon cable. Plastic reinforcement strip Tie wrap Flange Securely press the flanges onto the connector tabs Receptacle Connector tabs Ribbon cable Diagram 5 7. Have your assistant(s) hold the handrail assembly while you connect the ribbon cable. Plug the connector into the receptacle. Since the connector is designed to engage in one direction only, do not force the connector into the receptacle.
Diagram 6 Level the unit. Rear casing Rear crossbar Level adjustor 12. If necessary, rotate the level adjustors (on the rear crossbar) so that your unit is level. See Diagram 6. 13. Remove the power cord from the plastic bag. Diagram 7 Connect the power cord. Level adjustor I/0 (ON/OFF) switch Power cord plug Power plug receptacle 14. Plug one end of the power cord into the receptacle at the rear of the unit. See Diagram 7. Plug the other end into a standard 120v household outlet. 15.
3 Using the EFX As simple as using the EFX might seem, you should read this section so that you can use it safely and effectively.
Features on the Display Indicator lights appear to show you which feature is being displayed. When you are working out, the display console presents each feature consecutively—this is called scanning. Diagram 8 illustrates the display console. Its display features and keys are explained on the following pages. Diagram 8 EFX5.
Keys on the Display Console Each key on the display console’s keypad provides specific functions. The following information explains the different uses of the keys from left to right. To locate each key, look at the display console or refer to Diagram 8. Cross Ramp (Incline) : Decrease or increase the ramp’s position from 1 to 14. The 1 position provides the most elongated, elliptical movement.
Scan/Hold: Scanning occurs automatically in all courses except Manual mode. • In Manual mode, Scan/Hold lets you select the feature that you want to appear on the display. When the indicator light is next to the feature you want displayed, press Scan/Hold. The feature remains displayed until you press Scan/Hold again. • In other courses, pressing the Scan/Hold key, when the course profile is being displayed, activates the scan function.
4 Working Out on the EFX Before using your EFX, we recommend that you follow these instructions and go through a preliminary demonstration of the unit. When using the EFX, follow these general guidelines: • Before and after a workout, gently stretch your lower body and back to help prevent stiffness or soreness. • At the beginning of a workout, take several minutes to bring your heart rate into your training zone, shown in Diagram 13 on page 21.
8 Start working out. 8. Depending on the course you select, you may be prompted to answer more questions before or during your workout. Hold onto the handrails while you workout. To pause during your workout session before finishing the selected program, press the Pause key. Refer to the Pause/Hold to Reset key or see Pausing Your Workout or Ending Your Workout for more information.
Cooling Down After a Workout Cooling down after your workout is important because it helps reduce muscle stiffness and soreness by transporting excess lactic acid out of the working muscles. It also provides a smooth transition that allows your heart rate to return to its normal (non-exercising) state. The EFX provides a 5-minute cool-down period that can be accessed from any program by pressing the Hold to Reset key for 2 to 4 seconds. A prompt appears, indicating that you are in cool down.
You can choose the Manual course program in two different ways: • pressing Quick Start at any of the setup prompts displays the manual course. The weight setting defaults to 150 pounds (68 kg) so all calorie calculations and their associated displays are based on a body weight of 150 pounds (68 kg). The Smart Rate displays do not work when you use Quick Start. For more information, refer to Using the Quick Start Feature. • entering your weight, age, and selecting the “MANL” course.
Changing the Interval Course Profile Interval training provides numerous benefits. Since interval training segments the workout into smaller components, a 20- or 30-minute workout seems to pass more quickly. In addition, studies have shown that it is a more efficient method for achieving aerobic benefits—you start seeing improved cardiovascular fitness much sooner with less effort. Studies also show that people who interval train are more likely to stick with their fitness program.
Using the Weight Loss Program The Precor Weight Loss Program incorporates the latest findings on fat-burning and weight loss through exercise. It is based on research at the world-renowned Cooper Institute for Aerobics Research. The Weight Loss Program is designed to help you burn the most fat during a 28-minute workout, while minimizing the risk of discomfort and injury.
Creating Custom Courses You can program the EFX and create your own course profiles using the two custom courses (“CST1” and “CST2”). Programming the 1-hour maximum course is easy. You just create the custom courses as you work out by determining the resistance and ramp level for each segment on the display. Resistance and ramp settings can be saved when you press the Pause key or end the 1-hour course.
5 Using the Precor Heart Rate Option The Precor Heart Rate Interactive System has many unique features. When you use the Precor Heart Rate Option and have the optional heart rate receiver installed in the display console, your heart rate can appear on the display. The Smart RateTM and Heart Rate displays simplify the correlation between heart rate and exercise. You don’t have to stop concentrating on your workout to find your pulse anymore. It is displayed right in front of you.
Utilizing the Heart Rate Interactive Capabilities You can make each program on the EFX a heart rate interactive course by monitoring and maintaining your heart rate in the Smart Rate zone best suited for your specific needs. You can access Smart Rate only if the optional heart rate receiver is installed in your unit and you wear the Precor chest strap. The Smart Rate indicator lights do not appear when you use Quick Start.
3. Another scrolling prompt appears to ask you to verify your lower heart rate limit. Use the keys if you wish to override the recommended heart rate. Press Enter. or 4. The software verifies that it detects the heart rate signal. Move the foot pedals to begin your workout. A 3-minute warm-up period helps get your heart rate into its target zone. The HRC program automatically takes over once your heart rate is in the target zone or the 3 minutes elapse.
6 Getting the Most Out of Your Workout To help you get started in planning and carrying out your fitness program, this section provides some basic information on aerobic exercise—such as how hard you should work out, how long each session should be, and how often you need to exercise to benefit from a regular program. Diagram 12 1. 2. 3. 4. 5. 6. 7. 8. 9. 10. 11. 12. 13. 14. 15. 16.
Training zones HEART RATE TRAINING ZONE 200 195 200 190 185 190 180 175 180 170 170 YOUR HEART RATE Diagram 13 160 160 165 156 160 152 155 148 150 140 REC 144 OMM 130 130 120 127 124 120 100 90 150 145 140 END ED T 136 RAIN 132 ING 128 124 ZON MAX. HEART RATE 120 E 117 114 111 107 104 101 97 116 94 80 70 20 25 30 35 40 45 50 YOUR AGE 55 60 65 70 80% OF MAX. HEART RATE 65% OF MAX.
Once you locate your pulse, look at a clock with a second hand, and count the beats for six seconds. Multiply that number by 10 to determine the total number of beats per minute. For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats with your training zone as identified in Diagram 13. If necessary, increase or decrease your activity level to bring your heart rate into your training zone.
7 Maintaining the EFX The EFX requires little maintenance to keep it running smoothly and efficiently. However, the customer is responsible for the typical maintenance tasks such as, cleaning the unit. If you fail to maintain the EFX as described below, it could affect or void the Precor limited warranty. Cleaning the Equipment CAUTION: Turn OFF the EFX and disconnect the power cord before performing any maintenance tasks. Your Precor EFX relies on low friction for efficient operation.
EFX Long Term Storage When the EFX is not in use, ensure that the power supply cord is unplugged from the wall outlet and is positioned so that it will not become damaged or interfere with other equipment or people. There are no special storage requirements for the EFX other than ensuring that it is kept free from dirt, moisture, or damage. Obtaining Service Do not attempt to service the EFX yourself except for maintenance tasks described in this manual.
EFX5.
