Precor 5.23 Manual Do Utilizador

Determine your level of fitness: beginner, 
intermediate, or advanced.

Determine your immediate goal: endurance 
training, cardio-conditioning, or weight loss.

If you are a beginner, start a cardio-conditioning 
program to slowly adjust your body to a comfortable 
level of exercise. Over a recommended 8-week 
period, you will increase your endurance and strength 
while improving flexibility. 

If you have been exercising and feel that you have 
reached an intermediate or advanced fitness level, you 
probably have established goals for yourself. 

For all fitness levels, plan to exercise at a comfortable 
pace for 20 to 30 minutes a day. Wear a chest strap 
to monitor your heart rate. Supplement your plans with 
fitness workouts from the Precor website 
(www.precor.com). The Precor website provides 
numerous fitness workouts and expert advice to help 
you reach your fitness goals.

During a workout, the heart rate features appear on 
the display when you wear a chest strap. To receive 
an accurate reading, the strap needs to be in direct 
contact with your skin. Be sure to wear the chest 
strap underneath your clothing.

Note: The Precor heart rate receiver must be properly 
installed in the display console before a heartbeat can 
be detected. Check with your dealer to make sure it is 
installed in your product.

1. Carefully dampen the back of the strap with tap 

water (Diagram A).

2. Adjust the strap and fasten it around your chest. 

The strap should feel snug, not restrictive 
(Diagram B).

3. Make sure that the chest strap is right side up, lies 

horizontally across your chest, and is centered in 
the middle of your chest (Diagram C).

When these steps are complete, you are ready to view 
your heart rate!

The SmartRate and heart rate displays provide visual 
cues that help you adjust your fitness routine to reach 
your goals. Use these features to keep your heart rate 
within the target zones for weight loss or cardio-
conditioning.

When you begin a workout, a blinking segment in the 
SmartRate display appears if you entered your age 
during the setup phase. The blinking segment 
indicates the current zone of your heart rate: weight 
loss or cardiovascular. For the ideal weight loss range, 
your heart rate should remain between 55% and 70% 
of your maximum aerobic heart rate. To improve your 
overall cardiovascular and respiratory fitness level, 
maintain your heart rate between 70% and 85% of 
your maximum aerobic heart rate. 

For the greatest benefits, maintain your heart rate in 
either zone (weight loss or cardiovascular) for 30 
minutes or more at least three times a week.

Cooling down is an important aspect of your workout 
because it helps reduce muscle stiffness and 
soreness by transporting excess lactic acid out of the 
working muscles. Cooling down for at least three 
minutes helps provide a smooth transition that allows 
your heart rate to return to its normal, non-exercising 
state.

Precor Incorporated

20031 142nd Avenue NE

P.O. Box 7202

Woodinville, WA USA 98072-4002