Precor C100i GPS Receiver User Manual
Contents
1. PROGRAMS INTERVAL hb bd HEART RATE cos FAT BURNER 1 While the Precor banner scrolls press one of the PROGRAMS keys A portion of the program profile appears in the upper display The program name appears in the center display 2 Choose the program you want by pressing OK For a description of each program refer to Programs 3 A workout time blinks in the center display To change the time use the number keys or navigational arrow keys Confirm your entry by pressing OK The maximum allowable time is 240 minutes To adjust your workout time while exercising or exercise indefinitely in a program refer to Changing the Workout Time Note A workout time prompt does not appear if you select FAT BURNER because the program is preset to 28 minutes User s Reference Manual Workout Options Enter your weight 1 999 and then your age 1 99 when prompted Note To change a value program workout time weight or age that you have already entered press RESET to return to the Precor banner Select a program and reenter the appropriate values 18 Storing Workout Statistics Many clubs connect the AMT to a computer so you can easily retrieve your workout statistics and determine how well you are meeting your fitness goals If you are interested in maintaining workout statistic information ask the club personnel to create a user account and a user ID for you A user ID entry is required to store your2. e You can change the target heart rate but doing so affects the unit s ability to maintain your target heart rate in the preferred zone It takes time for the AMT to readjust the resistance so that your heart rate remains on target e The workout time is set to the club limit To adjust the time press the TIME key and use the navigational arrow keys followed by OK to change the workout time e Acool down period is automatically added to the end of the program If you are having difficulty with the heart rate features talk to your club or facility manager User s Reference Manual Programs Fat Burner Program C iuan FAT BURNER The Fat Burner Program available by pressing the FAT BURNER key is a fairly intense 28 minute program designed to burn fat and increase your cardiovascular conditioning Review the program profile on the display to determine the ascent and descent levels of the program Anytime during a workout you can override the settings by pressing the RESISTANCE arrow keys The changes raise or lower the columns on the remaining portion of the program profile 26 Exercise Session This section describes how to access the following attributes through the use of the navigational keypad Any display selections set during the course of your exercise session are reset to the club settings when you end your session While exercising you can e change the program you are using e change the workout time
3. e choose between time distance or calorie type goals e display more workout statistics e choose between U S standard and Metric units of measure e display messages and prompts in a different language Note Prior to selecting a program you can select preferences for language and units of measure Refer to Setting Display Preferences Before Exercising User s Reference Manual Exercise Session When you enter a navigational key menu such as UNITS LANG or TIME you have 30 seconds to make your selection If no selection is made during those 30 seconds the display automatically returns to the program session Important Do not press the RESET key during those 30 seconds in an attempt to return to your program because you will inadvertently exit your program A the workout summary appears when you exit the program Changing Programs in Mid session You can change programs in the middle of a session by selecting a new program from the PROGRAMS key menu All accumulated workout statistics are transferred to the new program as you continue exercising Note You cannot select a different program if you stop moving the foot plates and the AMT begins its 30 second shutdown Refer to Pausing During a Workout or the Cool Down Period Certain programs are not available for mid session transfers due to set goals and program preferences If this occurs a message scrolls across the center display 27 Changing the Workout Time
4. physiological factors and may not correspond directly with Diagram 1 Heart rate target zones Diagram 1 e The calculation used for the heart rate target zone is e Always face forward on the AMT and use the stationary 220 minus your age multiplied by a percent handlebars for balance For example e Maintain a consistent stride rate while exercising Find a comfortable stride rate above 56 strides per minute Dropping below the minimum strides per minute causes the AMT to shut down Refer to Table 1 in Using SmartRate Low range 220 minus your age multiplied by 55 High range 220 minus your age multiplied by 85 User s Reference Manual Heart Rate Features 4 e After you put on the chest strap face the display console for a minimum of 15 seconds This allows the receiver in the console to recognize the signal from the chest strap If three dashes appear on the display the AMT is detecting a signal but has not yet determined your heart rate Make sure the chest strap is positioned properly around your chest and against your skin e Ifyou prefer to use the touch sensitive handlebar grips grasp both and wait five to ten seconds Make sure both hands are moist not dry e When a signal is detected a number flashes in the HEART RATE display and indicates your heart rate User s Reference Manual Heart Rate Features Using the Heart Rate Touch Sensitive Handlebar Grips While exercising you must gra
5. plate forward a stride is completed when you move the rear foot plate all the way forward while the other foot plate moves to the rear Two strides create one complete revolution of the flywheel So the value that appears on the display is always an even number between 56 and 510 DISTANCE shows linear distance in either miles or kilometers The distance is calculated based on your calories per minute The number that appears indicates the distance achieved if the same amount of calories were expended while walking or running User s Reference Manual Display Console Keypads Use the keypads to enter your workout session selections to affect what appears on the display and to establish your stride rate Four distinct keypads exist on the display and are discussed in this section e Lower Display keypad and the Selection keys e Navigational keypad in the center of the display e PROGRAMS keypad e Number keypad with the ENTER and CLEAR keys Lower Display Keypad and the Selection Keys TIME ELAPSED TIME REMAINING CAL MIN STRIDES MIN DISTANCE Diagram 4 Lower Display keypad and the Selection keys 12 Left selection key Every time you press this key the display ap reflects either the amount of time elapsed since you began your exercise session or it shows the time remaining An LED lights and indicates which information is being displayed RESISTANCE Press and hold the RESISTANCE arrow keys to incr
6. workout statistics Note If the display is blank you will need to begin moving the foot plates to supply power to the unit If the Precor banner appears the AMT is not connected to a computer Refer to Se ecting a Program or Choosing QUICKSTART If the AMT is connected to a computer the following appears CHOOSE QUICKSTART ENTER OR A PROGRAM TO BEGIN To save the workout statistics generated during your exercise session take the following steps 1 Press ENTER 2 Use the number keypad to specify your 5 digit user ID If you make a mistake use the CLEAR key and reenter the correct number User s Reference Manual Workout Options When your user ID is shown press ENTER A message appears and indicates when the user ID is accepted by the computer To begin your exercise session select a program Refer to Selecting a Program Note To bypass the user ID entry press ENTER while all five zeros appear in the user ID field The workout statistics generated during your exercise session will not be added to your file 19 Setting Display Preferences Before Exercising While the Precor banner scrolls you have the opportunity to set units of measure and language display preferences Once you set your display preferences you have a 5 second window to select a program If you do not select a program from the PROGRAMS menu or press QUICKSTART within the 5 second window the preferences return to the club settings
7. 28 Keypads anirien a a a a a aeea aain 12 Adjusting Program Goals ssscsssssctssscsssesssetsttuststntutueieee 28 Changing Your Workout Display Options 0 seein 29 Changing the Units of Measure ou essen 30 Selecting a Language iscaccasssisicactenededestiatedtueseecdetebacistarsatecdetebinnetes 31 User s Reference Manual Table of Contents 2 AMT Features The AMT is equipped with certain items that when used properly help sustain an enjoyable workout These items include e Self powered features e Touch sensitive handlebar grips e Moving handlebars for a total body workout Important Before exercising review the Important Safety Instructions found at the beginning of this manual Self Powered Features The AMT does not require an electrical power connection It has an internal battery that is recharged every time you exercise for a reasonable period of time Moving the foot plates causes the Precor banner to appear You can press QUICKSTART or select a program to begin exercising For more information refer to Workout Options If you do not move the foot plates then a 30 second shutdown process begins Dots appear in the center display and all key presses are ignored If no foot plate movement is detected the dots steadily disappear as the countdown continues To resume exercising where you left off move the foot plates before the dots disappear from the display User s Reference Manual AMT Features Using the H
8. If you press the RESET key the club setting is reinstated 1 As the Precor banner scrolls press UNITS LANG Continue pressing the key to view the two menu options UNITS and LANGUAGE 2 When you are ready press OK to select the displayed menu option 3 Use the arrow keys on the navigational keypad to display your preference and then press OK to select it 4 Follow the prompts on the display and return to the Precor banner User s Reference Manual Workout Options Note The changes that you make prior to a workout reset to the club settings whenever the exercise session ends and the display returns to the Precor banner Changes to your display preferences can also be made during your exercise session Refer to Changing Your Workout Display Options Menu Option Preferences Effect UNITS U S or METRIC Determines which units of measure appear on the display LANGUAGE JENGLISH DEUTSCH Causes the display ESPANOL FRANCAIS NEDERLANDS PORTUGUES and RUCCKIJJ messages and prompts to appear in the chosen language 20 Cooling Down After a Workout Incorporate a cool down period into your workout to help lower your heart rate and minimize muscle stiffness or soreness When you complete a program with a time limit or specified goal you automatically enter a cool down period The resistance is reduced by 20 To readjust the resistance press the arrow keys Note The program goal or wo
9. Selection key The numbers that appear over each column of information relate to your workout statistics and are described below Note If you choose to rest a book or magazine on the display you can still view these workout statistics User s Reference Manual Display Console Column 1 TIME ELAPSED and TIME REMAINING TIME ELAPSED displays workout time in minutes and seconds and indicates the amount of time you have been exercising When you exceed 60 minutes during a single workout the TIME ELAPSED display converts to hours and minutes Note The club can place limits on workout time TIME REMAINING shows the amount of time remaining in a workout If the selected workout time is less than 60 minutes the display shows time in minutes and seconds If you select a workout time greater than 60 minutes the display reflects hours and minutes until the countdown reaches 60 minutes at which time the display reverts to minutes and seconds Column 2 RESISTANCE RESISTANCE displays the resistance you feel against your stride The RESISTANCE arrow keys let you set a resistance level between 1 and 20 11 Column 3 CALORIES MINUTE STRIDES MINUTE DISTANCE CAL MIN displays the approximate number of calories burned per minute STRIDES MIN displays the number of strides you complete in a minute up to a maximum value of 510 strides per minute A stride is an exaggerated walking movement If you start in a position with one foot
10. To change the duration of your program take the following steps 1 Press TIME 2 A workout time blinks in the center display Use the navigational arrow keys or the number keys to adjust the time 3 Press OK A message scrolls across the display indicating that the new workout time has been accepted If you choose this option the automatic cool down period is eliminated You will need to incorporate a cool down period when you end the program The club can limit the duration of exercise sessions and certain programs have fixed time goals which do not allow adjustments If your attempt to change the workout time is not accepted display messages scroll and indicate the reasons User s Reference Manual Exercise Session Adjusting Program Goals To designate a distance calories or time goal while exercising take the following steps 1 Press GOAL Continue pressing the key to scroll through the available options TIME DISTANCE or CALORIES 2 When you are ready press OK to select the displayed goal Selection Description TIME e A time based goal is the setting for all programs If you want to exercise for a set time select this goal DISTANCE e A distance based goal lets you select a set distance between 1 and 50 miles or kilometers km CALORIES e Acalories based goal lets you exercise until you reach a set calorie amount between 1 and 1000 3 A blinking number appears indicating tha
11. User s Reference Manual C1001 Commercial Adaptive Motion Trainer PRECOR N move beyond Important Safety Instructions When using the AMT 100i always take basic precautions including the following Read all instructions before using the AMT These instructions are written for your safety and to protect the unit Take time to discuss proper safety and exercise equipment etiquette with the club or facility manager Before beginning any fitness program see your physician for a complete physical examination Il est conseill de subir un examen m dical complet avant d entreprendre tout programme d exercise Si vous avez des tourdissements ou des faiblesses arr tez les exercices imm diatement Do not allow children or those unfamiliar with its operation on or near the AMT Do not leave children unsupervised around the unit Wear proper exercise clothing and shoes for your workout and avoid loose clothing Do not wear shoes with heels or leather soles Check the soles of your shoes and remove any dirt and embedded stones Tie long hair back Use care when getting on or off the AMT Stand on the rear pedestal and then place one foot in the lower foot plate Grasp an arm or a stationary handlebar for stability while you step into the other foot plate The rear pedestal provides an elevated platform for stepping on and off the AMT It also indicates the buffer zone that people must stay clear of when someo
12. a large rectangular program profile display The following descriptions explain what appears in the displays CALORIES The estimated cumulative number of calories burned appears during your exercise session HEART RATE Your heart rate appears if you are using the chest strap or touch sensitive handlebar grips Refer to Heart Rate Features SmartRate A blinking segment indicates the zone your heart rate is in when you enter your age after choosing a program and hold on to the touch sensitive handlebar grips or use a chest strap Use this display as a visual aid to keep your heart rate in your preferred zone Refer to Using SmartRate User s Reference Manual Display Console Program profile display When you choose a program the profile appears during your exercise session A blinking segment in the profile indicates your position During a workout the program profile raises or lowers according to which RESISTANCE arrow key is pressed The column height changes according to the settings shown in Diagram 3 In most programs the program profile is affected by the RESISTANCE arrow keys with the exception of the Basic HRC Program Resistance settings Column height 0000000000 Y 000000000000 Diagram 3 Column height in the program profile Stride Length Display STRIDE LENGTH The STRIDE LENGTH display presents a visual representation of the length of your stride The lighted pendulum swings to the right a
13. andrails To maintain your balance always grasp a handrail Hold on to a handrail when you step on or off the foot plates and when you use the keypads To learn more about the touch sensitive handlebar grips refer to Heart Rate Features Moving Handlebars Support the Total Body Workout The handlebars on the AMT provide an upper body workout which helps increase cardiovascular fitness By adding the total body movement to your cross training workout you are actually increasing your work effort and enhancing your overall fitness level Heart Rate Features www precor com CALORIES HEART RATE Heart Rate Target Zones 100i y SmartRate ee ee ee ee WARMUP FATBURN CARDIO PEAK HIGH FEA SSEao Heart rate and SmartRate features are available when you wear the S chest strap or grasp both touch sensitive handlebar grips When a Da HHH heartbeat is detected the HEART RATE display shows your heart rate and if your age has been entered the SmartRate LED pulses and indicates your target zone Your Heart Rate Important Use and Safety Information Read the following before using the heart rate or SmartRate features e Consult your physician before engaging in any vigorous exercise Do not use the heart rate programs until authorized by your physician 20 25 30 35 40 45 50 55 60 65 70 75 e Know your heart rate and your physician recommended heart rate Your Age target zone Individual heart rates vary according to several
14. cising sucess 90 Using the HandrailS iisi a 3 Cooling Down After a Workout u s 21 Moving Handlebars Support the Total Body Workout sss 3 Pausing During a Workout or the Heart Rate Feature ceccccceccecsccsesessessessssessesscsesserseserserseseesesserene 4 Cool Down Periodin asida aa aa a 21 Important Use and Safety Information ssecssesesssssessessesssssessesesseee 4 Ending ta WWORKOUL sscciastonssnwsstvancwiacteateatunersacusn natrat 22 Using the Heart Rate POG TAINS AAA A E E E A AE AE 23 Toeh Se mettives andle Bal at De a 3 Choosing Program rimissa nny 23 ai A A Programi TIPS anannaniias na aAa r aai 23 KENE E COUE T eT ERA RATE sakarone ameapa f M nual Prog aM eisin ccnan vovaleaewtalinivouenautacsingitewotinenetel ito 24 FEAE PAE Pay SUS Sisaren ada ae Interval PrograM saiid nania nannan aN 24 Display Console scsssssscsscsssesesesscsssesersssvensesesesereeessnseroravavenenseees 8 Basic HRC Programi daiaire 25 More Information about the Upper Display wees 9 Fat Burner Program lt c scvcsseuattesisutncucaseuecnanaeananctrsatsaveaeinabanvanneeionrs 26 Stride Length Display sssssseessrsessrsessrssrnresrnreernnreesnreennreennrnennrnennrnnennna 10 Exercise SESSION nn 27 More ln orm ation abour ie Center Display igien ba Changing Programs in Mid S SSION 0 sseseeeeeeeeeteteteeteneneenees 27 More IOLA SHON ARGUING BOWED ID Ie Diay iracsttcnatitiaia m Changing the Workout Time s ssssssssssrsssrsssrresnresnnennrennnennnennnenrennrrens
15. e you finish the warm up period Do not exercise over the recommended range User s Reference Manual Programs Basic HRC Program Tips The Basic HRC Program enhances your overall cardiovascular fitness levels to help you achieve your weight loss and fitness goals Read through the following tips before selecting the Basic HRC Program These tips provide general information regarding how the program functions For more information and exercise suggestions refer to the Precor web site at www precor com Important Maintain a consistent stride rate above 56 strides per minute Automatic adjustments to the resistance cannot take place if you drop below the minimum power requirements e The program provides a 3 minute warm up period During this time you may change the resistance but you cannot change the goal setting Note When your target heart rate is achieved or the 3 minute period elapses the warm up period ends and the program begins at which point you may change to a distance or calorie goal e The program automatically adjusts the resistance to keep your heart rate at the selected target After the warm up period pressing the RESISTANCE arrow keys no longer affects the resistance levels Check the SmartRate display to see if you are maintaining your preferred zone Check the HEART RATE display to determine your actual heart rate For information about understanding your target heart rate refer to Heart Rate Features 25
16. ease or decrease the force applied against your stride from 1 to 20 QUICKSTART Press QUICKSTART to start your workout immediately using the Manual Program Refer to Choosing QUICKSTART Right selection key Every time you press this key the display reflects either the calories per minute the strides per minute or the distance travelled since you began your exercise session An LED lights and indicates which information is being displayed User s Reference Manual Display Console Navigational Keypad Diagram 5 Navigational keypad The navigational keypad provides several ways to change your exercise session and to display various workout statistics The OK key which allows you to confirm display selections is also part of the navigational keypad TIME You can change the workout time while you are exercising by pressing the TIME key A blinking number appears in the center display You can change the number using the navigational arrow keys or enter a different time using the number keys Refer to Changing Your Workout Display Options GOAL Press the GOAL key to change the goal setting from time distance or calories when using the Manual Interval or Heart Rate Programs Refer to Adjusting Program Goals Note You cannot change the goal during the warm up phase of the Heart Rate Program 13 OK Use the OK key to confirm responses to specific prompts Up and Down Arrows These up and down a
17. fer to Changing Programs in Mid session and Changing Your Workout Display Options 21 Ending a Workout CAUTION Hold on to a handrail when you near the end of your exercise session 1 To view your workout summary maintain your stride rate above 56 strides per minute when you complete the cool down period The workout summary appears and shows your cumulative workout statistics including warm up and cool down periods You can review your workout statistics as long as you continue to move the foot plates to maintain power 2 End your workout by pressing the RESET key and return to the Precor banner 3 Stop moving the foot plates 4 Hold on to a handrail as you step off the AMT Note If the optional power adapter is attached you do not have to continue moving the foot plates to view your workout statistics When you complete the cool down period the workout summary appears When you are ready press RESET to return to the Precor banner If you hold onto the touch sensitive handlebar grips or wear a chest strap while exercising a heart rate analysis appears during the workout summary Refer to Heart Rate Analysis User s Reference Manual Workout Options 22 Program Tips This section describes the programs available on the AMT Use this section as a reference tool to better understand each program s purpose Choosing a Program Choosing a program depends on your goals If you are a beginner or returning to regu
18. ge has been changed User s Reference Manual Exercise Session 31 Notes User s Reference Manual Exercise Session 32 C100i Commercial Adaptive Motion Trainer Product Specifications Programs Length 74 in 199 cm Manual Width 28 in 72 cm Interval Height 69 in 176 cm Heart Rate Weight 445 Ib 202 kg Basic HRC Shipping weight 520 Ib 236 kg Fat Burner Power Self powered Frame Powder coated steel Regulatory Approvals FCC ETL CE EN957 Electronic Readouts Complete Resistance Average Heart Rate Segment Time Remaining Average Speed SmartRate Calories Stride Length Calories Per Minute Strides Per Minute Calories Per Hour Target Heart Rate Distance Time Heart Rate Product Features CSAFE Compatible Entertainment Option Available Heart Rate Telemetry QuickStart SmartRate Touch Heart Rate PRECOR move beyond Precor Incorporated 20031 142nd Ave NE P O Box 7202 Woodinville WA USA 98072 4002 Time Elapsed Heart Rate Analysis Time in Zone Language Time Remaining Maximum Heart Rate Units METS Watts Profile Workout Summary Use of a chest strap or the touch sensitive handlebar grips is required Precor C CrossRamp EFX M Move Beyond and SmartRate are registered trademarks of Precor Incorpo
19. get heart rate SEGMENT TIME Indicates the amount of time in minutes and REMAINING seconds that remain in the highlighted column of the profile before the next column begins blinking AVERAGE SPEED Displays the average miles or kilometers per hour The number that appears is determined by dividing the total strides by the elapsed time CALS MIN Displays the approximate number of calories burned per minute CALS HR Displays the approximate number of calories burned per hour WATTS Shows your current energy expenditure level METS Shows the metabolic units associated with your current energy expenditure level derived from the calories per minute value and adjusted for your weight 29 OPTIONS Menu Description TARGET HR Shows the current target heart rate setting AVG HEART RATE Displays your average heart rate The number is based on systematic sampling taken while you are exercising A chest strap will give you a more accurate heart rate average than if you occasionally use the touch sensitive handlebar grips If no heart rate reading occurred during your exercise session 0 BPM or three dashes appear when you change to this display STRIDE LENGTH Shows the current length of your stride in inches or centimeters SHOW ALL Presents all the workout statistics in this menu in consecutive order OFF Stops scrolling the workout statistics found in this table across the message ba
20. ght leg The attached the number keys act as TV icons indicate which muscle groups are ea channel controls affected 0K Navigational keys These keys let you Center display and the PROGRAMS SUD A display or change exercise information and keypad When you press a PROGRAMS end your session For more information key the program profile appears in the refer to Navigational Keypad upper display and the program name appears in the center display During your session additional information appears in Lower display While you exercise three the center display depending on program Time ELAPSED Pem sets of numbers show information about and user selections O REGEN SEPESI your session For more information refer DISTANCE to Lower Display Keypad and the Selection Keys Selection keys Press the key to move through the information in each column so you can choose what you want to display during your session Indicator lights appear QUICKSTART next to the item that is displayed Press QUICKSTART to begin your workout immediately RESISTANCE arrow keys Use the arrow keys to adjust the resistance User s Reference Manual Display Console 8 More Information about the Upper Display www precor co m CALORIES HEART RATE 1001 y SmartRate See hE hh he WARMUP FATBURN CARDIO PEAK HIGH STRIDE LENGTH Ri aF The upper display encompasses the CALORIES HEART RATE SmartRate and
21. he heart rate target zones While your heart rate remains within these zones the corresponding light blinks and provide a visual cue The calculation used to determine your maximum aerobic heart rate is 220 minus your age When you multiply it by the percent indicated in Table 1 you can understand the relationship between the pulsating LED and your target heart rate CAUTION Your heart rate should never exceed 85 of your maximum aerobic heart rate or go above PEAK If it does immediately reduce your strides per minute or adjust the resistance to return your heart rate to your physician recommended target zone User s Reference Manual Heart Rate Features Table 1 Heart rate target zones and SmartRate LEDs Heart Rate Zone Percent LED Lit LED Blinking Zone Label Below 50 First Orange WARMUP 50 to 54 Second Orange WARMUP 55 to 59 Third Green FAT BURN 60 to 64 Fourth Green FAT BURN 65 to 69 Fifth Green FAT BURN 70 to 74 Sixth Green CARDIO 75 to 79 Seventh Green CARDIO 80 to 84 Eighth Green CARDIO 85 to 87 Ninth Orange PEAK Above 87 Tenth Orange HIGH The SmartRate indicator lights do not blink when e You do not wear or improperly position the chest strap Or you fail to grasp both touch sensitive handlebar grips for five to ten seconds e You do not enter your age when prompted after you select a program For example pressing QUICKSTART at the Precor banner causes
22. key is among the best for conditioning your cardiovascular system The program raises and lowers your level of exertion repeatedly for the specified period of time The program lets you choose the rest and work intervals according to your training regimen While exercising you can vary your stride rate and the resistance To change the preset resistance settings use the RESISTANCE arrow keys The settings are repeated throughout the remainder of the program The display lets you know when the resistance is about to change and indicates the levels of the next interval The initial settings for resistance are Rest interval resistance 1 Work interval resistance 4 If you prefer to set a calorie or distance goal use the GOAL key Refer to Changing Your Workout Display Options 24 Basic HRC Program HEART RATE The Basic 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 enter your age and wear a chest strap so your heart rate can be monitored throughout the session 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 navigational arrow keys to change the target heart rate onc
23. lar exercise you can start a cardio conditioning program to slowly return your body to a comfortable level of exercise If you have been exercising and feel that you have an intermediate or advanced fitness level you probably have established goals The Precor web site www precor com can give you many ideas about fitness routines and advice from the experts Most of the exercise choices on the AMT are preprogrammed with the option to override the suggested levels by using the RESISTANCE arrow keys An exception to this rule is the Heart Rate Program If your level of exertion becomes too great reduce your stride rate or adjust the resistance level by using the RESISTANCE arrow keys to override each upcoming segment in the program profile If you use the arrow keys the profile changes accordingly User s Reference Manual Programs While exercising you need to move the foot plates constantly Stopping any movement causes the AMT to shut down to conserve battery power START CLIMBING appears on the display and the AMT displays a 30 second countdown before it shuts off If you move the foot plates during the countdown period you can resume exercising where you left off Begin at the Precor banner and choose a program by pressing a PROGRAMS key or QUICKSTART Refer to Workout Options A blinking column indicates your position as you progress through a program Prior to choosing a program you may press the UNITS LANG key to access
24. ne is using the AMT User s Reference Manual Important Safety Instructions e Keep your body and head facing forward Never attempt to turn around on the AMT e For safety hold on to a stationary handlebar while using the AMT Do not rock the unit Do not stand on the handrail s display console or covers e Never place your hands or feet in the path of the foot plates because injury may occur to you or damage may occur to the unit e Do not overexert yourself or work to exhaustion If you feel any pain or abnormal symptoms stop your workout immediately and consult your physician Obtaining Service The club owner or facility manager can help you with most questions regarding the AMT For additional information about product operation or exercise routines refer to the Precor web site at www precor com S y e A gt r4 V gt Tl r4 e A 6 O r4 N Table of Contents Important Safety Instructions s ssunsunnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn 1 Workout Options ssssunesnsnnnnnnnnnnnunnunnnnnnnnnnnnnnnnnnnnnnnnnnnnnnn nnmnnn nnn 16 Obtaining Service iisas 1 Choosing QUICKSTART sie cansseentadsbrs adi iat eeotswsicurent is Whi cai ot 17 Sele ting a Programi sisinio E 18 AMT Features ussssenennnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnnunununnnnnnnnnnnnnn anann nnan 3 Storing vente E etait kcal 19 Self Powered Features aE iG a ee a ea even aaa a Sat 3 Setting Display Preferences Before Exer
25. ns physician for a complete physical examination Know your e Option Steps physician recommended heart rate target zone pann PPS l To start exercising e Use the QUICKSTART key 1 Stand on the rear pedestal and face the display immediately Refer to Choosing QUICKSTART 2 Place one foot in the lower foot plate and grasp an arm ora To select a program e Press a PROGRAMS key stationary handlebar for stability while you step into the other Refer to Selecting a Program foot plate To enter a user ID e Use the ENTER key 3 When you are comfortably situated begin climbing e Refer to Storing Workout Statistics in units of measure or e Refer to Setting Display Preferences language Before Exercising User s Reference Manual Workout Options 16 Choosing QUICKSTART 2 Use the RESISTANCE arrow keys to change the resistance 3 Maintain a comfortable and consistent stride rate while exercising Note To use the SmartRate feature you need to specify your age In this case press the MANUAL key and then press OK Enter your weight 1 999 and then your age 1 99 when prompted 1 While the Precor banner scrolls press QUICKSTART to begin the Manual Program QUICKSTART applies the following defaults Prompts Default Value Program Manual Time Club setting Weight 150 Ib 68 kg Age 0 User s Reference Manual Workout Options 17 Selecting a Program
26. out A third display appears if you entered your age and indicates the amount of time your heart rate remained between the target zones shown The heart rate analysis is based on how often your heart rate signal is received while exercising If you use the chest strap the average heart rate will be more accurate than if you occasionally grasp the touch sensitive handlebar grips Display Console HEART RATE display f a heart rate is ALORIES display Th timated lati CALORIES display The estimated cumulative detected this area displays your heart rate number of calories being burned appears PRECOR2 Z gt R Upper display nitially shows the Precor annas d aiaia SmartRate display A blinking LED lights banner It changes to the program profile 1001 y when you choose a program and enter when you select a program or press SmartRate your age during the setup prompts QUICKSTART A blinking column in the VAMOS PATUR CARDIO PEAK HIGH profile indicates your position Number keys When you begin a program you can use the number keys to answer the setup prompts such as your weight and age During an exercise session use the number keys to update STRIDE LENGTH display A lighted pendulum swings according to your stride length The pendulum swings to the left as you move your left leg and to the right as PRO information If the entertainment option is you Stride forward with your ri
27. r User s Reference Manual Exercise Session Changing the Units of Measure Display measurements can appear in either Metric or U S Standard To change this setting perform the following steps 1 2 Press UNITS LANG The word UNITS appears on the display Press OK UNITS is replaced by the one of two options U S or METRIC Toggle between the two options by pressing the W key on the navigational keypad When you are ready press OK to select the displayed unit of measure A message scrolls across the display indicating that the unit of measure has changed 30 Selecting a Language You can choose to display text messages in seven different languages To select a different language before or during an exercise session take the following steps 5 8 Press UNITS LANG Press the key a second time and LANGUAGE appears and scrolls across the display Note When you press the UNITS LANG key a third time you exit the menu and return to the Precor banner The center display appears blank To reenter the menu press UNITS LANG again While LANGUAGE scrolls across the display press OK to select it Continually scroll through the available language options by pressing the W key on the navigational keypad ENGLISH DEUTSCH ESPANOL FRANCAIS NEDERLANDS PORTUGUES and RUCCKIJJ When you are ready press OK to select the displayed language A message scrolls across the display indicating that the langua
28. r the touch sensitive handlebar grips is required 14 Number Keypad Diagram 7 Number keypad The number keypad has several functions depending on what is connected to the AMT Connection Description Computer If a computer is attached to the CSAFE CSAFE compatible connection on the AMT the number keypad lets you enter your user ID and answer other setup prompts Entertainment Option If an entertainment option is connected to the display the number keypad acts as a remote control which you use to select the available channels You can also enter number values in answer to exercise session prompts Nothing Whether or not peripheral devices are attached to the unit the keypad lets you enter number values in answer to exercise session prompts You need to press ENTER or OK to confirm the selection User s Reference Manual Display Console The CLEAR and ENTER keys provide the following functions CLEAR Use the CLEAR key to remove the last number being displayed ENTER Use the ENTER key to accept the number being displayed Note The OK and ENTER keys are usually interchangeable and provide the same function when no peripheral devices are attached to the AMT However when answering prompts that originate from a CSAFE device or computer connection use the ENTER key 15 Workout Options CAUTION Before beginning any fitness program see your 4 Select one of the following optio
29. rated AMT Adaptive Motion Trainer Crosstrainer QuickStart and StretchTrainer are trademarks of Precor Incorporated Copyright 2007 Precor Incorporated Specifications subject to change without notice www precor com NOTICE Precor is widely recognized for its innovative award winning designs of exercise equipment Precor aggressively seeks U S and foreign patents for both the mechanical construction and the visual aspects of its product design Any party contemplating the use of Precor s product designs is hereby forewarned that Precor considers the unauthorized appropriation of its proprietary rights to be a very serious matter Precor will vigorously pursue all unauthorized appropriation of its proprietary rights WEEE lt C100i URM 49737 102 en 30 April 2007
30. rkout time cannot be changed during the cool down period A workout summary appears at the end of the cool down period Refer to Ending a Workout A cool down period will not be appended to your workout session if the following occurs e The club allows the NO LIMIT option for a user s workout time and you enter a time goal of zero essentially setting an unlimited workout time e The club sets a cool down time of zero which eliminates the cool down phase e You exit a program before completing it If you specify an unlimited workout time or the club removed the cool down phase remember to incorporate a cool down period at the end of your workout User s Reference Manual Workout Options Pausing During a Workout or the Cool Down Period If you stop moving the foot plates anytime during a workout or during a cool down period the AMT begins a 30 second shutdown You cannot pause for a longer period of time or change to a different program unless the club has the optional power adapter attached to the unit When the optional power adapter is attached you can pause for a set time usually two minutes If you do not resume exercising during that time the display returns to the banner 1 To pause stop moving the foot plates 2 To resume exercising from pause mode begin climbing Note In pause mode you have the ability to change your program selection or display options if the optional power adapter is attached Re
31. rrows present the 4 available selections and affect what appears on the display METRICS The METRICS key provides menu selections that let O you customize the display with specific workout statistics after you are already engaged in exercising Refer to Changing Your Workout Display Options UNITS LANG You can change the units of measure or select O one of seven different languages by pressing this key The display reflects your selections after you press the OK key For more information refer to Changing the Units of Measure or Selecting a Language RESET Press this key to end the workout session and view your workout summary An exception to this rule exists if you have entered the 30 second shutdown period When you press RESET the display returns to the Precor banner Refer to Pausing During a Workout or the Cool Down Period or Se f Powered Features User s Reference Manual Display Console PROGRAMS Keypad PROGRAMS MANUAL INTERVAL HEART RATE FAT BURNER Diagram 6 PROGRAMS keypad The PROGRAMS keypad provides access to all the exercise programs Press one of the four keys to access a program Refer to Table 2 below For a description of each program refer to Programs Note Use the OK key to confirm your selection For more information refer to Workout Options Table 2 Available programs PROGRAMS key MANUAL INTERVAL HEART RATE FAT BURNER Use of a chest strap o
32. s you stride forward with your right leg and swings to the left as your left leg moves forward The icons indicate which muscle groups are affected by the length of your stride To view the actual measurement inches or centimeters of the length of your stride choose STRIDE LENGTH through the METRICS key Refer to Changing Your Workout Display Options As you lengthen your stride the lighted pendulum should consistently reach the same level on the right as on the left This indicates that you are expending the same amount of energy and affecting the same muscle groups with your right leg as with your left User s Reference Manual Display Console More Information about the Center Display Www precor com a HEART RATE 1001 9g i STRIDE LENGTH Oi creme sae ram aaa Center Display Center Display The center display presents the program name when you select a program During an exercise session the center display becomes a message bar showing additional information depending on user selections and program interludes For more information about the selections which may appear in this display refer to Exercise Session 10 More Information about the Lower Display TIME ELAPSED TIME REMAINING RESISTANCE CAL MIN STRIDES MIN DISTANCE The lower display provides information about your workout session You can choose the type of information displayed in Column 1 and Column 3 by pressing the adjacent
33. sp both touch sensitive handlebar grips for a minimum of five to ten seconds to transmit your heart rate to the display Refer to Diagram 2 Touch sensitive handlebar grips AN KO j 7 Ne 4 Ly 4 Diagram 2 Touch sensitive handlebar grips Usually the concentration of salts in a person s perspiration provides enough conductivity to transmit a signal to the receiver inside the display console However some people because of body chemistry or erratic heart beats cannot use the touch sensitive handlebar grips on the AMT A chest strap may provide better results Important While exercising do not wear a chest strap and grasp the touch sensitive handlebar grips at the same time Using both features may cause erratic heart rate readings Using SmartRate The SmartRate feature helps you monitor and maintain your heart rate in the target zone best suited to your specific needs When the AMT detects a heart rate a single LED blinks and indicates the zone that your heart rate is in Important To use the SmartRate feature you must enter your age during the setup phase of your exercise session The 10 LEDs in the SmartRate display are color coded Pulsating orange LEDs indicate you are exercising outside the recommended heart rate target zone Green LEDs indicate when you are exercising within the recommended fat burn or cardio fitness zones Table 1 shows the percents used in calculating t
34. t the system is ready for adjustments to the goal Use the number keys or navigational arrow keys to change the setting 4 When you are ready press OK If the program you are using allows changes to goal settings a prompt scrolls across the display indicating that your selection has been accepted The TIME REMAINING display changes according to the goal being set 28 Changing Your Workout Display Options During an exercise session the center display becomes a message bar It can show additional workout statistics depending on user selections accessed through the METRICS menu To display more workout statistics or choose one among them take the following steps 1 Press METRICS 2 Scroll through all the available workout statistic displays by continually pressing the METRICS key Refer to Table 3 3 When you are ready press OK to select a displayed metric or display the entire menu consecutively by selecting SHOW ALL Note To remove a scrolling statistic from the message bar you need to reenter the METRICS menu and select a different workout statistic display or select the OFF option User s Reference Manual Exercise Session Table 3 Workout statistics available in the OPTIONS menu OPTIONS Menu Description COMPLETE Shows how much of the program goal you have completed TIME IN ZONE Displays the total time that your heart rate is within the range of 55 to 84 of your tar
35. the Manual Program to begin Your age has not been entered and is considered a null value An LED does not blink in the SmartRate display because the appropriate calculations have not been made Note To remedy this situation after pressing QUICKSTART press MANUAL and then OK Follow the prompts to enter your weight and age Exercise to Your Target Heart Rate A heart rate receiver is an integral part of the display so you can monitor your heart rate while exercising If you wear a chest strap or grasp both touch sensitive handlebar grips your heart rate beats per minute appears on the display The Precor web site www precor com has several suggestions for workouts with varying levels of intensity It provides many workout details that include the appropriate target heart rate The AMT includes a heart rate program that lets you exercise based on a specified target heart rate As you exercise the program monitors your heart rate and automatically maintains it within a few beats per minute of your selected target To use this program press the PROGRAMS HEART RATE key For more information refer to Programs User s Reference Manual Heart Rate Features Heart Rate Analysis Every time you complete a program using the chest strap or touch sensitive handlebar grips the display provides a heart rate analysis after the workout summary Your average heart rate appears followed by the maximum heart rate achieved during your work
36. units of measure or language settings After pressing OK to confirm new settings you must select a program within five seconds for the changes to become effective Refer to Setting Display Preferences Before Exercising To use the SmartRate feature you need to specify your age and wear a chest strap or hold on to the touch sensitive handlebar grips For more information refer to Changing Your Workout Display Options The club can set limits on workout pause and cool down times Check with your club or facility manager to learn if any club limits are in place that might affect your program selections 23 Manual Program MANUAL The Manual Program profile available by pressing the MANUAL key begins as a flat line You control resistance settings using the RESISTANCE arrow keys The program profile reflects any changes The blinking column indicates your position in the program The workout time reflects the club setting A cool down period occurs automatically when you end your workout Note An exception to the cool down period exists if the club allows it Refer to Cooling Down After a Workout for more information To change the workout time press the TIME key Refer to Changing the Workout Time To change to a distance or calorie goal press the GOAL key Refer to Changing Your Workout Display Options User s Reference Manual Programs Interval Program The Interval Program available by pressing the INTERVAL
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