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32
PROGRAMS
In this interval program you will alternate between mid-high
intensity cardiovascular intervals on the Elliptical, strength
exercises o of the Elliptical, and low intensity recovery
intervals on the Elliptical. You will need a pair of objects
that can be comfortably held in your hands (dumbbells,
water jugs, soup cans, etc.) for 4 of the 5 strength exercises
performed in this program.
1. Press PROGRAM key to select Fusion program button,
then press the Enter key.
2. If Enter was pressed, the Message center will now be
blinking a value, indicating your Age (default is 35). Use
the Level +/- keys to adjust, then press Enter. Your age
determines your recommended maximum heart rate.
Since the Bar Graph Display and the Heart Rate features
are based on a percentage of your maximum heart rate, it
is important to enter the correct age for these features to
work properly.
3. The Message Center will now be blinking a value,
indicating your Body Weight. Entering the correct body
weight will aect the calorie count. Use the Level +/-
keys to adjust, then press Enter.
Note about the Calorie display: No exercise machine
can give you an exact calorie count because there are
too many factors which determine exact calorie burn for
a particular person. Even if someone is the exact same
body weight, age and height, their calorie burn may be
very dierent than yours. The Calorie display is to be used
as a reference only to monitor improvement from workout to
workout. The calorie count displayed in this program won’t be
accurate because the machine can’t calculate calories expended
while strength training.
4. The Message Center will now be blinking the preset top
Resistance level of the selected program (default/mini- mum
resistance is Level 5). Use the Level +/- keys to adjust, then
press Enter. This value will be the Level for all cardio intervals.
The resistance level can be adjusted at any time during the
program.
5. The Message Center will be blinking the number of intervals
desired (default is 10); you may select 10 (5 cardio & 5 strength),
20 (10 cardio & 10 strength), or 30 (15 cardio & 15 strength). Use
the Level +/- keys to adjust, then press Enter.
6. The Message Center will be blinking the desired Interval time
(default is 2:00).The time you select will be the duration of each
cardio interval. Note: As a general rule, the longer the interval,
the less resistance (tness Elliptical) is required and the more
repetitions you perform, the less weight (dumbbells) you need
to use; use the Level +/- keys to adjust,then press Enter.
7. The Message Center will be blinking the recover y time you
desire (default is 0:30) after completing both the cardio &
strength intervals. Use the Level +/- keys to adjust, then press
Enter.
CAUTION: The shorter the recovery time, the longer your
heart rate will stay elevated; if you are new to exercise or have
recently resumed an exercise program after a considerable
amount of time o, it is recommended that your recovery
interval length either matches or exceeds the length of the
cardio interval.
Fusion
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