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page 33
COMMERCIAL PRODUCTS DIVISION
CROSS TRAINING AND GLUTEAL COURSES
The Cross Training and Gluteal courses are preprogrammed courses which
means that the ramp incline level is preset. However, the incline can be adjusted
any time during the course by pressing the CrossRamp ▲ or ▼ key. If you
change the incline, the entire course profile is raised or lowered.
Note: Adjustments to the resistance, occur when the user presses the Resis-
tance ▼ or ▲ key.
INTERVAL COURSE
The interval course on the EFX lets you select the rest and work intervals accord-
ing to your training regimen. You set the resistance level for first 2-minute rest and
work interval and the software repeats the intervals throughout the course. At any
point during the workout, you can change the settings of the current interval by
simply pressing the appropriate ▲▼. The software remembers the new settings
and applies it to the remaining rest or work interval.
Important: If you entered your Age during the Setup prompts and wear the
POLAR
®
chest strap, you can adjust the rest or work intervals to keep your
heart rate in its recommended zone. For the weight loss mode, try to maintain
your heart rate at the lower end (55% of maximum heart rate) while in the
“rest” intervals and keep it at 70% of maximum heart rate while in the “work”
intervals. See Diagram 11 on page 32.
To use the interval course, take the following steps:
1. Follow the instructions on page 29,
Quick Steps to Working Out
.
2. At the course prompt, use the ▼▲ key to select the INTV course and then
press Enter.
3. Enter a workout Time. The course duration will always fall as “odd” multiples
of 2 so that the last interval is set to a rest interval.
4. Press Enter to proceed to the next prompt. When you’re finished answer-
ing the Setup prompts, the Interval course begins.
The “default” rest interval settings are: CrossRamp = 3 Resistance = 0.
The “default” work interval settings are: CrossRamp = 6 Resistance = 1.
To adjust the ramp incline and resistance levels, take the following steps:
1. When the Rest interval prompt appears, press the CrossRamp ▲ or ▼ key
to change the incline. Press Resistance ▼ or ▲ key to change the level.
The EFX returns to the “rest” settings at the beginning of each rest interval
until you readjust it or end your workout.
2. The same procedure applies to specifying the settings for the work interval.
Each time the EFX changes intervals, it informs you by displaying a message.
When you complete the time limit set for the course, the automatic cool-down
period begins.