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 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 Electronic Console.
Table of Contents — continued 5 6 7 Using the Precor Heart Rate Option 16 Wearing the Chest Strap Transmitter 16 Utilizing the Heart Rate Interactive Capabilities 17 Using the EFX Heart Rate Control Course 17 Correcting Inconsistent Heart Rate Readings 18 Getting the Most Out of Your Workout 19 How Hard Should I Exercise? 20 How Long Should I Exercise? 21 How Often Should I Exercise? 21 Maintaining the EFX 22 Cleaning the Equipment 22 Changing the Battery in the Chest Strap 22 Stor
1 Before You Begin Thank you for purchasing your Precor EFX Elliptical Fitness Crosstrainer. The EFX5.21s 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 Rate.
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 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. Rear casing I/0 (ON/OFF) switch Power plug receptacle Power cord connection 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.
Displays on the Electronic Console Indicator lights appear to show you which feature is being displayed. When you are working out, the electronic console display presents each feature consecutively—this is called scanning. Diagram 8 illustrates the electronic console display. Its display features and keys are explained on the following pages. Diagram 8 EFX5.21s display Suggested Exercises Cross Training The complete ramp range involves a wide variety of muscles.
Keys on the Electronic Console Each key on the electronic 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 electronic console or refer to Diagram 8. ENTER: Work out specific prompts which appear on the display need to be addressed and then “entered” into the unit’s memory by pressing the ENTER key. Ramp Control : Decrease or increase the ramp’s position from 0 to 7.
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 in Chapter 6.
4 Hold onto the handrails and step carefully into the foot pedals. 4. Face the electronic console display and hold onto the handrails as you place your feet into the foot pedals. Notice that when the foot pedals move, the weight prompt appears. Important: To access Manual mode, press Quick Start. When you use Quick Start, a default weight of 150 lbs (68 kg) is used for calculating the Calories display. Refer to Using the Quick Start Feature. 5 Enter weight or press Quick Start. 5.
Pausing Your Workout You can pause at any time during your workout. Use this feature to rest or take a short break. To pause while working out, press the PAUSE key. Your workout statistics remain displayed on the console until you resume your workout and a scrolling prompt reminds you that you are in Pause mode. You can remain in Pause mode for up to 10 minutes before the display resets to the Precor banner. Do not rely on the Pause feature as a way to end your workout.
Using the Manual Course Program Manual mode lets you use the EFX for an indefinite period of time while controlling the resistance and ramp settings. 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).
WTLS Similar to the interval course, this course provides a 28-minute course (4-minute rest and 4-minute work intervals) that maximizes your weight loss results. See Using the Weight Loss Program. CUST1 Provides a timed-based course where you determine the resistance and ramp settings while you work out. Once you complete the course, it is stored in the system’s memory for future use. CUST2 Provides a second custom course. See Creating Custom Courses.
To use the interval course, follow the steps in Working Out on Your EFX. At the course prompt, use the keys to display “INTV,” and press ENTER. To set the interval for the course, take the following steps: 1. When you see “ENTER REST RESISTANCE & RAMP LEVEL” scroll across the display, press the Resistance Control key until you reach a comfortable level. Press the Ramp Control or key to specify an appropriate level.
Always monitor your pulse during and at the end of your workout. If you purchased the Precor Heart Rate Option and have installed the receiver and are wearing the chest strap, you can monitor your heart rate through the Smart Rate and Heart Rate displays. For the ideal “weight loss” range, your heart rate should be between 55% and 70% of your maximum aerobic heart rate. It should never exceed 80% of your maximum aerobic heart rate or go above your training zone.
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 electronic console, your heart rate can appear on the display. The Smart Rate 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. CAUTION: Keep in mind that the “Heart Rate” or “Training” zones are approximations.
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. 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.
Diagram 13 Training zones HEART RATE TRAINING ZONE 200 195 200 190 185 190 180 175 180 170 YOUR HEART RATE 170 160 160 165 156 160 152 155 148 150 140 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.
Storing the Chest Strap Store the chest strap transmitter in a place where dust and dirt cannot accumulate on it such as, a closet or drawer. Be sure to keep the chest strap protected from extremes in temperature. Do not store it in an area that may be exposed to temperatures below 32 degrees Fahrenheit. Power Cord Maintenance When the EFX is in use, ensure that the power supply cord is away from moving parts so that it cannot be damaged.
EFX5.21s Elliptical Fitness Crosstrainer featuring the Heart Rate Interactive System Specifications Length: Width: Height: Power: Weight: Shipping weight: 76 inches (190 cm) Handrails 30 inches (75 cm) at widest point 63 inches (158 cm) 50/60Hz 120v AC 2 Amps 160 lbs (72 kg) 175 lbs (79 kg) Electronic Specifications Programs: Manual R Precor Incorporated P.O.
