Precor EFX 5.21si Bedienungsanleitung

i Elliptical Fitness Crosstrainer Owner’ s Manual USA R[...]

ii When using an electrical appliance, basic precautions should always be taken, including the following: • Read all instructions before using the Elliptical Fitness Crosstrainer (EFX). These instruc- tions are written to ensure your safety and to protect the unit. Before beginning any fitness program, you should obtain a complete physical examin[...]

iii Personal Safety • Check the EFX before each use. Completely assemble the unit before using it. • Assemble and operate the EFX on a solid, level surface. Locate the rear of the unit at least 2 feet from walls or furniture to provide access to the ON/OFF (I/0) switch. • A locking pin, inserted through the ramp and roller arm at the factory,[...]

iv • 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 [...]

v 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 resis[...]

vi T able of Contents 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 [...]

vii T able of Contents — continued 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 Exer[...]

page 1 Befor e Y ou Begin 1 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 Interac[...]

page 2 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 • Fill out and mail the limited warranty card. The serial number is printed on a label located on the rear crossbar inside the rea[...]

page 3 EFX parts overview. Diagram 2 Electronic console Handrail assembly 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. Set the handrail assembly close to the base handrail support, so that the ribbon cable from the upper handrail assembly and the str[...]

page 4 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. To secure the connection, press the flanges together so that they clip onto the connector tabs. See D[...]

page 5 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. Level the unit. Diagram 6 Rear casing Rear crossbar Level adjustor Connect the power cord. Diagram 7 Level adjustor 14. Plug one end of the power cord into the receptacle at the rear o[...]

page 6 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. This section of the owner’s manual provides the basic information you need for exercising on your EFX, including the following: • locating the ON and OFF switch • removing the locking pin • identifying and [...]

page 7 Smart Rate : TM When the optional Precor heart rate receiver has been properly installed in the display console and the POLAR ® chest strap is worn, a blinking segment in the vertical bar graph appears on the display. The blinking segment shows you the zone that your heart rate is in: either Cardiovascular or Weight Loss. • Cardiovascular[...]

page 8 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 [...]

page 9 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 course[...]

page 10 W orking Out on the EFX 4 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[...]

page 11 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[...]

page 12 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 [...]

page 13 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 whe[...]

page 14 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 cardiova[...]

page 15 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 th[...]

page 16 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 [...]

page 17 Using the Pr ecor Heart Rate Option 5 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 Rate TM and Heart Rate displays simplify the correlation between h[...]

page 18 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 [...]

page 19 3. Another scrolling prompt appears to ask you to verify your lower heart rate limit. Use the or keys if you wish to override the recommended heart rate. Press Enter . 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 targe[...]

page 20 Getting the Most Out of Y our W orkout 6 Diagram 12 1. Trapezius 2. Deltoid 3. Pectorals 4. Rhomboids 5. Triceps 6. Biceps 7. Latissimus Dorsi 8. Forearm Flexors/Extensors 9. Abdominals 10. Erector Spinae 11. Gluteals 12. Hip Flexors 13. Quadriceps 14. Hamstrings 15. Gastrocnemius/Soleus 16. Peroneus Longus/Brevis 9 16 6 12 2 1 4 3 16 1 8 5[...]

page 21 Diagram 13 Training zones HEAR T RA TE TRAINING ZONE 70 80 90 100 120 130 140 150 160 170 180 190 200 20 25 30 35 40 45 50 55 60 65 70 75 YOUR AGE YOUR HEART RA TE MAX. HEART RA TE 80% OF MAX. HEART RA TE 65% OF MAX. HEART RA TE 130 127 120 117 114 111 107 104 97 160 156 148 144 140 136 132 128 124 120 190 185 180 175 170 165 160 155 150 14[...]

page 22 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 iden[...]

page 23 Maintaining the EFX CAUTION: Turn OFF the EFX and disconnect the power cord before performing any maintenance tasks. 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 [...]

page 24 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.[...]

page 25 Precor Incorporated P.O. Box 3004 Bothell, WA USA 98041-3004 P/N 38282-101 8/98 USA R EFX5.21si Elliptical Fitness Crosstrainer featuring the Heart Rate Interactive System Specifications Length: 76 inches (190 cm) Width: Handrails 30 inches (75 cm) at widest point Height: 63 inches (158 cm) Power: 50/60Hz 120v AC 2 Amps Weight: 160 lbs (72 [...]