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The test score will not be accurate because no reception (and therefore no measurement) of the heart rate was available at the end of the test period. Fitness Test Scores When you complete the fitness test, your cardiorespiratory fitness category is shown in the workout summary. Refer to Table 6 and Table 7. Note: If no heart rate is detected at the end of the fourth minute and through to the end of the test, N/A appears as the fitness score. Tables 6 and 7 show the desired range in fitness levels depending on your age and gender. More information is available at the Precor web site ( 36 Table 6. Cardiorespiratory Fitness Score Category-Females* Fitness Category Age in Years Poor Fair Good Superior Excellent 30 (or below) 32 (or below) 32-34 35-37 38-41 42 (or above) 30-39 30 (or below) 30-32 33-35 36-39 40 (or above) 40-49 28 (or below) 28-30 31-32 33-36 37 (or above) 50-59 25 (or below) CM I LO CM 28-29 30-32 33 (or above) 60 and over 24 (or below) 24-25 CM I CD CM 28-31 32 (or above) * The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, revised 1997. Owner’s Manual: Programs Table 7. Cardiorespiratory Fitness Score Category-Males* Fitness Category Age in Years Poor Fair Good Superior Excellent 30 (or below) 38 (or below) 38-41 42-44 45-48 49 (or above) 30-39 36 (or below) 36-39 40-42 43-47 48 (or above) 40-49 34 (or below) 34 -37 38-40 41-44 45 (or above) 50-59 31 (or below) 31-34 35-37 38-41 42 (or above) 60 and over 27 (or below) 27-30 31-34 35-38 39 (or above) * The Physical Fitness Specialist Certification Manual, The Cooper Institute for Aerobics Research, revised 1997. 37 Heart Rate Control (HRC) Program The Heart Rate Control Program lets you set a target for your heart rate. The program adjusts the resistance to maintain your heart rate within two beats per minute of the target heart rate while you exercise. To use this program, you must wear the chest strap so the program can monitor your heart rate throughout the session. During your workout, the number that represents your heart rate appears in the Heart Rate display. For information about understanding your target heart rate, refer to Heart Rate Features. Owner’s Manual: Programs Important: Consult your physician to determine the appropriate target heart rate for your age and fitness level. If your physician recommends a different target heart rate than the one that appears on the display, use the appropriate RESISTANCE arrow keys to change the target heart rate once you finish the warm-up period. Do not exercise over the recommended range. Warm-up Period The EFX provides a 3-minute warm-up period. During this time, you may change the resistance or ramp incline. Note: If your heart rate moves into the target heart rate zone during the 3-minute warm-up period, the warm-up period ends and the Heart Rate Control Program begins. 38 Using the HRC Program When you access the HRC Program, the following occurs: • The EFX automatically adjusts the resistance to keep your heart rate at the selected target. Pressing the RESISTANCE arrow keys no longer affects the resistance applied to your stride, but does change the target heart rate. Check the SmartRate display to see if you are maintaining your preferred zone (weight loss or cardiovascular). Check the Heart Rate display to determine your actual heart rate. Important: Maintain a constant stride rate between 100 and 150 strides per minute. Automatic adjustments to the resistance cannot take place if you drop below 20 strides per minute. • You can change the target heart rate, strides per minute, or ramp incline, but doing so affects the unit’s ability to maintain your target heart rate in the preferred zone. It takes time for the EFX to readjust the resistance so that your heart rate remains on target. • When you complete the program, remember to add a cool-down period. Note: If you are having difficulty with the heart rate features, refer to Troubleshooting Heart Rate. Owner’s Manual: Programs Custom (CST1 or CST2) Programs Two custom programs are available with each user ID. As you exercise, you customize the program by determining the resistance or incline settings for each 1 -minute column along the length of the profile. As each column elapses, the resistance and incline for that column is stored in memory. The subsequent columns repeat the last programmed resistance or incline and are reflected in the program profile. Change the resistance or incline using the arrow keys. When you complete the program, the settings are automatically recalled using the same user ID and program number. 39 During the course, the TIME display relates to the amount of time remaining in the recorded columns. Total elapsed time appears when you record new columns. Note: The length of the custom program and number of resistance and incline settings are limited to the available memory in the EFX. The pr...
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