Precor Low Impact s 9.21i - Manual (Page 27)

page 27
Utilizing the Heart Rate Interactive Capabilities
You can make each program on the treadmill 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™.
Before using the Heart Rate capabilities on the M9.21i or M9.21si, take time to read the following
guidelines.
• Consult with your physician before engaging in any vigorous exercise. Do not use the Heart
Rate Course until authorized by your physician.
• Slow down and stop immediately if you experience any pain or abnormal symptoms.
• Gently stretch you lower body and back before and after working out to help prevent stiffness
or soreness.
• Know your heart rate (pulse) and your physician-recommended heart rate training zone.
Individual heart rates vary according to several physiological factors and may not correspond
directly with the tables provided.
• You should not use the Heart Rate capabilities if you are taking any medications that either
speed up or slow down your heart rate.
• Always face forward on your treadmill and only use the handrails for balance. Do not use the
handrails to support your weight.
• Keep in mind that you are working with very sensitive equipment and upper body movement
should be kept to a minimum.
• After putting on the chest strap, turn the treadmill ON “O” and position yourself on the
running belt for a minimum of 15 seconds. This allows the treadmill to acknowledge the
presence of the transmitter.
• While using the chest strap, face the electronic console and stay within 3 feet of it. If you
move outside the 3-foot range, the receiver may have difficulty picking up your heart rate
signal.
• Remember to incorporate a cool-down period into your workout to help lower your heart rate
and minimize muscle stiffness or soreness.
Using the Heart Rate Course
The Heart Rate Course has been designed from research conducted at the world-renowned Cooper
Institute for Aerobics Research. The HRC program must be used in conjunction with the Precor
Heart Rate Option. You can use the Heart Rate Course to maximize your aerobic workout. Once you
start the program, the software automatically adjusts the incline (or prompts you to adjust the
speed, if necessary) to keep your heart rate within the cardiovascular heart rate zone.
Note: You must wear the Precor chest strap to use the Heart Rate Course.
To use the course follow the steps in Working Out on the M9.21i or M9.21si Low Impact Treadmill
and choose “HRC” at the “SELECT COURSE” prompt. The following occurs:
1. A prompt asks you to select a workout time. The software defaults to 20 minutes if no
previous record exists. You can select a range of time between 5 and 99 minutes in 1-minute
increments. Use the▼ or ▲ keys to specify your workout time. Press ENTER.
2. A scrolling prompt appears to query you about your recommended heart rate zones. The upper
limit of your target heart rate appears and scrolls across the display. Use the▼ or ▲ keys if you
wish to override the recommended heart rate. Press ENTER. A chart showing the recommended
heart rate zones can be found in Diagram 15 in
Getting the Most Out of Your Workout.
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.
CAUTION: Keep in mind that the “Heart Rate”
or “Training” zones are approximations.
Always check with your physician to learn what
the appropriate heart rate is for your level of
fitness. Do not push yourself beyond the
recommended range.
CAUTION: Always check with your physician to
learn what the appropriate heart rate is for your
level of fitness. Do not push yourself beyond
the recommended range.
CAUTION: Refer to Precor Heart Rate Option—
Safety Guidelines for other important safety tips.