PRECOR2 515e Precision Ski Machine Owner's Manual Assembly and OperationPRECOR an => 515e Precision Ski Machine ‘CAUTION: Bere beginning any fitness program, you should have a complete Dhysieal examination by your physician. page 2 Congratulations on purchasing one of te finest ski machines available, the Precor 516 Precision Ski Machine. With its sont foot pedal movement and atticient hand puley system, the 5152 ski machine duplicates for home users {he fee of cross county siing—one othe best all-around zernbic candition- ‘ars and body strengthening exercises available ‘Tha ski machine's precision-welded construction provides stability and lasting ‘uri. ith the aecision-balanced tlywhe! and long wear nylan/dacron rope, the hand pulley system lets you imitate the natural poing technique of ‘crass country skiing. AS You Work out, use the easy-to-reac resistance knoo to Increase or decrease your workload. You can also change workload by using the four-pestion step elavator which simulates sking uphil, ‘The 815¢ Precision Ski Machin incorporates the latest microprocessor- controled electronics, wich let you monitor your progress anc kaep your workout interesting, Safety Information Please review and observe the following safely guidelines: + Read tne Owner's Manual an follow ll instructions * Assemble and operate the 51e ski machine on 2 sold, level surface. ‘+ lever allow chilren on or near the 818¢ ski machine, Never leave children ‘unsupervised around the ski machine, * Check the 616e ski machine before each se. Do not use the ski machine it itis not completly assembled ori damaged in any way, + Keep hands away from moving pars ‘+ Wear proper exercise clothing and shoes for your workout —no loose clothing. Do not wear shoes with heels or leather soles. Check the soles of ‘your siogs and remove any embedded stones, Tie long halt back. *+ Use care when gating on or off the 515¢ ski machine. Hold onto the Upright suppor to maintain your balence when getting on and off te unit since the foot pedals can move, Do mot rock the unit, + Do not use accessory attachments that are not recommended by the ‘manutacturer—such attachments might cause injures. + Do not overexert yourset or work to exhaustion, ‘+ Stop your workout immediately it you feel any pln or abnormal symp- Toms, and consutt your physician,Table of Contents Unpacking the 515e Precision Ski Machine Assembling the 515e Precision Ski Machine Using the Precor 5158 Precision Ski Machine Uncortanding the Electronic Console Pausing Your Workout. Seting Up 2 Pacer Ending 2 Workout Howto Use the $15e Sk Machine General Aerobie Training Inlormation How Hard Should | Exercise? How Long Should | Exercise? How Often Shouid | Exercise? ‘Maintaining the 515e Precision Ski Machine. Cleaning the Ski Machine Configuring MPH or KPH for Speed Measurement Changing the Batteries, Getting Service a a 2 2 2 page 3paged Unpacking the 515e Precision Ski Machine ‘Your 51S¢ Precision Ski Machine is careuly inspectoa betore shipment, soit should arrive in good operating concition. Precor ips the unit in six pleces as listed below and itustrated in Diagram 1: + flyhee! tension adjustment nousing and rope assembly + step elevator (packed ina separate parts box within the shipping container) + ase frame + upright support + upper assembly + hardware kit (contents deserved below) Diagram te Ski Machin assembly “Ubi sipper —- —.—— Flywnee tension adjustment —— and ope essenby Step elevator — —___ 4 46 se Base frame‘hardware kt identified by its red cardboard backing, accompanies your ski ‘machine. Diagram 2 illustrates the contents ofthe hardware it. As you identity {he contents ofthe kt, check them off below. VA) one 5°92" hex key (7) two black washers [1G ome ebbed bolt 10) on plastic washer 1 € one Tk06 1 two and pads Many tems are missing, contact your authorized Precor dealer. For the dealer ‘nearest you, cll 1-800-4-PRECOR. Note: Other tools you might need to help in unpacking the unit are a scissors or ui kite Important: The packaging for this equipment was designed to protect it during shipment, you plan to move inthe near Tuture, store the original packaging in a safe lace in case you need to ship the 515e ski machine. Diagram 2 Contents of hardwate kt © pagepage 6 Assembling the 515e Precision Ski Machine ‘You donot need any special knowledge or experince to sel up the 615¢ Precision Ski Machine. However, itis important to carefully review and fallow the instructions inthis manual. you do not assemble and use the 515e ski ‘machine according tothe folowing guidelines, you could volo the Precor warranty Installation Requirements Follow these installation requirements when instaling the ski machine, ‘+ Sot up the 515e Precision Ski Machine on a solid fat surface. * Locate the skt machine a feast 3 feet irom walls and feriture. Be sure toallow ample space to the sides and rear ofthe machine to prove for ease of use and a safer mount and dismount, ‘Assembly Instructions ‘Toassemble the 5t5e ski machine, take the folrng step: 1. Separate Assemblies. after removing the unit from its shipping container, ‘separate the upper assembly fom the base frame, Remove the cardboard packing and tape trom the base fame, Note: Due tothe weight and size of the ski machine, assemble the unit ‘lose tothe area whore you plan to use it Photo 1 \nstal step elevator and end pads Base frame Carnage track: Fear pulleys End pads — Step elevator CAUTION: The rear pulleys will 2. install Step Elevator. (Photo 1) The step elevator protects the pulleys at be damaged ifthe step the rear ofthe machine and provides varying inclines for your workout. ‘elevator isnot used, ‘Take the folowing steps to instal the step elevator: 12. Remove the step elevtor from its separate parts box '._iftthe rearof the machine and instal te step elevator. Simply side ‘the end of the base into the desired level on the elevator ©. _ Press dawn firmly onthe rear ofthe carviage tracks to make sure the base is seated propery inthe step elevator.3, Install End Pads, (Photo 1) Take the folowing steps to install the end pads: 2, Remove the end pads trom the hardware kit Note: A utlity knife or slssors might be useful to help cut open the haravare kit . Install he end pads by remaving the backing from each pad. Position @ pad over the end ofeach carriage track withthe tab facing ‘pas showin in Photo 1 4. Pross firmly onthe edge of the pads. The stcky surface on the end ‘ad will low it to adhere othe eariage track and remain in place. Proto 2 Place upright support over post on ase Upright suppor Cable connector Base 4, Place Upright Support On Base. (Photo 2) Postion the upnght support ‘ver the past onthe base. With the F-knob bolt hole atthe top end the Feyhole eut-outs facing the front of the unit, place the cable connector into the upright support and lower the upright support onto the base column, Diagram 3 Fead wiring down into upright support Upper assembly —— Column support —— Upright support —— 2m 5. Slide Upper Assembly anto Upright Support. (Diagram 8) Take the ‘ol owing steps to maunt the upper assembly onto the upright support ‘Remove the packing and tape from the upper assembiy if you haven't already done so page?age & Diagram 4 Install T-knob through upright support and upper assembiy Upper assembly ‘Metal waster —— Fibing — ——- Metal washer Plastic washer To — Upright support Locate the cable wire insite the column support Gentty pul the cable out of the column support and unwind it Postion the upper assembly aver the upright support, Note:The electronic display shouldbe facing forware withthe ‘support pad toward the rear ofthe unit Feed the cabie down into the upright support as shown in Diagram 3 Check to make sure thatthe cable is near the base because you will ‘need to access I from the base ofthe upright support in step 7. Careluly sie the column support of te upper assembly onto the Upright suppor, taking care ot to pinch te cable. Important: Cables pinched or otherwise damaged by improper instalation vill not be covared by the warranty {Install Uppor Assembly. (Diagram 4) To connect the upper assembly 10 ‘he upright support, take the following steps: a b. Remove the T-Knob, washers, and bot trom naraware kt Place one black metal waster onthe bolt and inset the bolt through ‘he tft side of the upright support. Note: You may nave to raise or lower the upper assembly to align the bolt holes. Use the support pad for leverage. Place the second metal washer and T-knab on the right sie ofthe ‘support and hand-tighten. This allows the ribbing onthe bot stem to bite into the aluminum ofthe upright support and provices the ‘necessary space to add the plastic washer Unscrew and remove the T-knob. Pace the remaining plastic washer on tho bolt as shown in Diagram 4 Feplace the T-knob and tighten the T-knob ful to secure te upper assemblyPhoto 3 Lay upper assembly on base to ‘connect wiring Connect wiring Upright support Base frame. Foot pedals —— Support gad ‘Connect lectronte Cable. (Proto 3) To connect the electronic cable, take the folowing steps: a Move the foot pedals to the rear of the base frame, '. Lift the upper assembly and upright support ofthe base post. Lay the assembly onthe base with the support pad resting onthe foot pedals nd the upright support balanced on the base post as shown in Photo 3 & Locate the electronic cable in the upright support and connect ito the ‘wire inthe base frame. 4. Gently pull the cable down the center of the base post. I the cable is ‘not easly accessible use the hex kay found inthe hardware kt 10 ‘hook tne cable and pul it within your reac, Attach te cable to the cable connector protruding from the base post. Note:The connecting cables engage in one direction only. Do net force the connection, i should easily snap in place. 4 Tuck any excess wire into the upright suppor. Be careful rot to pinch ‘ov rimp the cables Important: Cables pinched or otherwise damaged by improper installation wil not be covered by warranty, To avoid damaging the wires, we recommend using a second person to help guide the upper _assemb)y/upright support into piace pagepage 10 mrmT TU Install upper assembiy/upright suppor Upper assembly/upright support — 5/16"hex screws 8. Install Upper AssemblyUpright Support. (Photo 4) To reinstal the upper assemolyruprignt support onto th base, take the folowing steps: ‘Tip te jones upper assembly/upeght support and reinstall onto the base post. Be caretul not to pinch te cable, . Finger tighten the four back hex screws into the back ofthe upright ‘support. Complete the process by fitmiy tightening the sccews using ‘the hex key provide. Note: Place the hex kay in a safe place in case you ever noed to disassemble the ski machine, Photo 5 Insta fywheel tension spring ‘and ope Tension adjuster Eee Flywheel tension cope: Flywheel Fiywhee! tension spring ‘8. Install Ftywheet Tension Spring. (Photo 5) To attach the tension spring ‘onto the base, take the fallowing steps: Remove the rubberband from around the fine tension rope assembly. (The flywheal tension rope assembly is a red rope and was, allah to the haraware kit)Locate the tension spring bracket boneath te ftyhoe at the front of the ski machine, ‘0. Hook the spring int the fist note (the hole furthest from the base) ‘Ataching the spring to the fist hole provides two ational settings, 80 aS the cope stretches, over the course f time, the resistance you red during your warkout can be maintained. 40. Instalt Flywheel Tension Ropo. Feed the rope around the flywhee!. Pull up ‘on the rope and insart the tansion aojuster into the Keyhole cutouts on the ‘ont ofthe upright support. Pushin and down ta lock the adjuster in Place. Photo 5 stiows how fa instal the tension adjuster onthe upright support, Note: The knob onthe tension adjuster shouldbe sett te fast resis~ tance befor sing the ski machine forte first time. To make sure the setting is correct, turn the knob clockwise tlt stops, ‘The Precor 515e Precision Ski Machine is now assembled and ready to use. page 11page 12 Diagram 5 lectroni¢ console display Electronic console splays Using the Precor 515e Precision Ski Machine {n addition to providing an excellent cardiovascular, low-impact workout, one of ‘he advantages ofthe 515e Precision Ski Machin is that its simple to uso. ‘With very lite time or practice, you can learn hows to use it safely and eee tively. This section provides information about tne folowing: + using te electronic console + pausing your workout + setting up 2 pacer + ending aworkout At the end af this section, you wil find instructions for working out onthe 6150, ski machine. These instructions lead you trough the process of using te ski ‘machine rom practicing with the hand pulley system to mastering the kick and ‘de motions, Understanding the Electronic Console (Once you have assembled your 515e ski machine, iis ready to use, Ho complex instructions or mandatory programming steps are required to operate ‘he ski machine—the electronic dislay is there only for reference, It provides ‘ativating feedback about your workout to help you monitor your progress and meet your fitness goals, OS A i SCAN ODOMETER ee Dm a> (GH Ld tl, I EE ‘The console's convenient “hands fre” feature les you start and end a workout ‘without touching any keys. Simply star using the machine to begin your workout. The sisplas automatically appear and prove information about your ‘workout, A cescripton of the seven aispays and four keys appears ator Diagram 5 which ilustrates ie electronic console splays, The seven displays that appear on the electronic console provide in‘ormtion about your workout. To select a specitic informatioral display, such as TIME or [MPA press the MODE key until the desired information appears on the soren, Each display provides spect information as described below. TIME—functons like @ stopwatch, giving you total exercise time per session, ‘upto $9 minutes and 59 secords. The TIME display starts or stops automati- cally when you tart or stop a workout. You must press the RESET key to reset the TIME dsplay to 0, Use the TIME display to keep track ot ew Fong you have exercised ina given session, [APM-—shows revolutions per minute, upto 199, The bar graph on te left sie ofthe display also gives this information, upto 150. Use this display to ‘elermine exercise inlensity (how hard you are working out) at any given moment[MPHt—tisplays speed in miles per hour. This Uisplay lets you measure exercise ‘peed at any given moment. (If desired, you can configure the ski machine to Uisplay speed in Kilometers par hour. See Configuring MPH or KPH for Speed Measurement near te end ofthis manual for instructions) MILES~shows distance traveled up to 999.9 miles. With this display, you can ‘rack how faryou have travalled during a specific aagth of time. You can also use tis display to determine the length of your workout; once you have achieved te distance you want, use the Time dispiay ta determine how long it ‘ook you if desired, you can configure the ski machine to show cistance in Kilometers. See Configuring MPH or KPH for Speed Measurement neat the end of this manual for instructions) ‘SCAN—alternates automatialy batween TIME, MPH, and MILES avery ve seconds. The Scan function ets you monitor your workout without constantly pressing the MODE key to move between the diferent informational oisplays. ‘The ski machine is preset to SCAN when you receive i from the factory. ‘PACER—appears inthe bar gragh on tha lat ofthe electronic display. t links ‘ata constant rate (up to 180 times per minute), depending onthe RPM that you choose. When you are exercising atthe same rate asthe pacer, the Pacer lisplay stops blinking, It sets a tempo for you t follow which provides mativation and nelps you to maintain your exercise intensity ‘ODOMETER—indicats the total numberof miles sccumulated on the ski ‘machine overtime, up to 999.9 miles. After the ski machine passes the 999.9 rile mark, the odometer resets to zeo and begins a new accumulation of mils, Use this display to track the amount cf "mileage" your machine has on it Electronic console keypad Each key on the ski machine's keypad provides specific functions. The following Information explains the citferent uses ofthe four keys. ‘START/STOP—starts or stops a workout session. tis not necessary to press this key because the displays onthe electronic console automatically appear ‘when you start a workout and freeze when you complete your workout. However. ityou preter nt to include @ warm-up period as part of your workout statistics press the START STOP key a the end of your warm-up. The electron- tes begin recording statistics specifically bout your workout session [MODE—allows you to specity the information you want displayed. Simply press ‘the key repeatedly unt the desired feature is highlighted. The corresponding spay appears simultaneous PACER—sets a pace tempo, The paver appears inthe bar graph on the let side ofthe display, To set the pace tempo or change the current pacer seting, gress. the PACER key uni the desired RPM is highlighted. RESET—resets the displays on the electronic console to zero, Note that pressing this Key does not reset he Odometer and Pacer display. age 13page 14 CAUTION: Betore bepinning ‘any ness program, you ‘should have a complete ‘hysical examination oy your physician. Pausing Your Workout The ski machine as an automatic auto-pause feature which lats you stop ‘exercising for a ten-minute period. To pause your workout. simply stop using the ski machine. Five minutes after you stop exercising, the eiectronies’ unique. Scrban-saver feature turn off the screen and saves your postion. When you ‘esume working out, the electronics continue counting from the pont you left off, which provides an accurate readout of your total workout time. Setting Un a Pacer Setting a pce tempo provides motivation and helps you matmtan your exercise intensity. To set up a pacer, press the PACER kay unt the highlighted portion ‘ofthe bar graph inicats the desired revolution per minute (RPM). Once you ‘begin your workout, the pacer stops blinking when you move atthe same RPM athe pacer Ending @ Workout ‘To end your workout, simply stop performing the kick and glide motion onthe ‘ki machine. You can also press the START/STOP lay. In ether case, the displays on the console freeze, allowing you to review your workout statistics, ‘You can then do one of two things: ether press RESET to return the cisplays to 2010 or let them stand, which lets you track toll exercise time and miles over several exercise sessions. The electronics count TIME and MILES cumulatively, Soif you do not press RESET at the end of your warkcut, the electronics will Continue counting from the point you let of, ‘With the console's unique sereen-saver feature you donot have to worry about turing off the consoo deplay. Five minutes ater you stop exercising the Screen saver feature causes the displays to disappear. How to Use the 515e Ski Machine The mavement involved in cross country skiing consists ofthe kick and the lide. With a litle practice, you can (earn the lower-body movements and the ‘Upper body poiing technique (which on the §15e ski machine consists ofa Pulley system). You can then combine these two mations and in minutes you wil find this rhythmic exercise as easy and natural as waking ‘When using the ski machine, follow these general quidains: * Atte baginning of a workout, take several minutes to bring your heart ‘ate into your training zone, as shown in Diagram 7 later in this manual + After your workout, lower your activity level for several minutes to coo! |down your body and lower your pulce rate ‘+ Protect your knees by keeping them directly over your toes. Keep your feet parallel fo the foot pedats at all imes. + Keep your shoulders and back relaxed. * Hold your head up—tooking at your feet or the floor strains your neck and back muscles, * Gently stretch your lower body and back ater a workout to help prevent sifiness or soreness,To familiarize vourself with using the 516e ski machine, take the following steps: 1. Set the arm tension tothe lowest setting by tuning the T-knob, located underneath the electronic console, counterclockwise, Once you become ‘amiiar withthe ski machine, you can increase the arm tension by turing the T-knob clockwise 2. Maintain a level cariage track by placing the rear ofthe base frame on the appropriate step elevaor setting Note: Atte mounting the rear ofthe ski machine into the step elevator. Dress down onthe carriage tracks ard base frame to be sure thatthe {ame is seated properly inthe step elevator. Use the step elevator a all times to prevent damage tothe rear puley system, Photos 6 and 7 Upper body motion 3. Adjust the support ad so that the lower portion ofthe pad is parallel to your palvis, ut doesnot interfere with the movement of you thighs, See Photo 6. To raise o lower the support pa: 2. Place the foot peas at the rear ofthe carriage tracks 'b. Stand om the carriage tracks facing forward with your pelvis close to the support pad, ©. Locate the T-kno onthe right side ofthe upright supoort 4, Tum the T-Anb counterclockwise and raise or lower the support pad into. comfortable postion Once the support pad is in an appropriate position, tghtan the T-knob by turing it clockwise. 4. To become familar wit the upper body motion. stand on tne base frame facing forward in a position similar tothe model n Photo 6. Important: Be sure the foot pads are pushed all the way to the back of the machine as shown in Photo 6, 5. Grab a rope hance with each hand and swing your arms so that constant ‘tension is maintained onthe arm swinging dawn. Swing arms along your sides, extending the forward nm as far as cornfurlable ‘See Photos 6 and 7 6. Once the upper body motion feels comfortable, continue to the next series of sleps to leam the lower body movements, page 15,Photos 8 and 9 Lower body motion "1 12, 18, 14 Place the rope handles onthe support infront of the support pad. S Photo 8 and 9, Disimount irom the carriage tracks anc locate te tension adjustment knob atthe front of the upright support. Set the fywhee resistance tits lowest setting by turing tha tension adjustment knod counterclockwise til itstops. This provides the maximum amount of kik ang glide with the least resistance. Once you become familiar with the kick and glide motion and wish fo increase the resistance fora harder workout, tun the tension adjustment krob ‘lockwise 2 portion at atime, ‘Mount onto the carriage tacks and piace your feet nto the toe pieces on ‘he foot pada. Note: The displays onthe electronic console will appear once you begin ‘moving the fot pedals along the cariage track. Until you become familar withthe lower body, kick and glide motion, ‘rasp the vertical bar that supports the cope pulley system with both hana (Phato 8), Bepin moving using a fll walking stride, Place all your weight on ane foot and pusivkick back, using short stokes a first then going as far back as 's comfortable. Your hee! should It off the "si" a the end of te stride. Shift your weight and repeat Step 12 withthe ther foot wale sliding the first foot towara te frot of the mactine ‘Continue the kick and glide motions unti you have no hesitation between strides. Your weight should shit rom one foot tothe athe as it would hile running or walking, See Photos 8 and 9, MePhotos 10 and 11 Bath mations combined 15. Aftera couple of minutes with the kick and glide motion, try to coordinate the upper and lower body movements. Simply kegp the legs moving, then ‘ada the arms, making sure that the right arm goes forward when the left Jeg goes forward. See Photos 10 and 11 Note: Whonover you stat exercising on the ski machina, always start with yout legs in mation, then add your arms, coordinating the arms with the Movement of the legs. 16. Continue using the 515e ski machine and start your workout by pressing the STARTISTOP key. You should exercise at a level that wil alow your ‘heart rate to reach your training zone within 5 minutes, (Refer to the section tiled How Hard Should | Exercise to learn more about your appropriate taining zona.) To gat your neat rate into your taining zone, -you might have to adjust the flywheel resistance, am tension, or elevation, Note: Use the support pad for balance and support as naeded during your ‘workeut. Leaning on the pad while exercising is nt necessary and might ‘hamper your movements, 177. After your nial werm-up period, maintain your heart rate in your alning ‘one during your asrobic session. 18. When you are through exercising, cool down for Sto 5 minutes by ‘gradually reducing your activity lve. If you increased the tywhee! resistance, arm tension, or elevation earlier, change the setting(s) tothe ‘ovestsetting(s) to helo yaur body cool-down. A proper cool-down helps to transport excess lactic acid out ofthe working muscles, allowing them to recover taser 19. Toend your workout, simply stop 2ertorming he kick and glide motion on the ski machine. You can also press the START/STOP key. In ether case, the displays on the console freeze, allowing you to review your workout statistics. 20._ Either press RESET to return the displays to zera or lt zhem remain on the screen. If you do not rest the aisplays, you can track your exercise time and miles over several sessions, Five minutes after you stop exercising, the displays avtomaticalycisappear from the screen. For best results, vary your workouts by changing duration, intensity, inline, and type of work (such as interval traning). We recommend that you keep track ‘of your workouts by writing them dowm: tis way you can monitor your ‘brogress toward your fitness goals and also use the information as a reference in planning interesting, challenging workouts, page 17page 18 General Aerobic Training Information ‘Awarkout on the Precor §16e Precision Ski Machine provides excellent and efficient cardiovascular concitoning, wile strengthening and toning the thighs, calves, hips, back, and arms. Darkened areas in Diagram 6 indicate the ‘muscles improved Diagram 6 "Muscles exercised during 3 cycle workout Trapezius Dettold Pectorals Rhomboids Triceps Biceps Latissimus Dorsi Forearm Floxors/Extensors Abdominals Erector Spinae |. Gluteals 2. Hip Flexors ‘uadriceps Hamstrings Gastrocnemius/Soleus Peroneus Longus/Brevis 7 To get the most out ofeach workout, a goneral understanding of the principles behind aerobic training is invaluable. The best source af fitness information is Yyour specialty fitness dealer. n adltion to providing information on which exercise equipment i the Dest for your individual neds, your specialty fess dealer can provide useful advice on training, technique, and exercise physiol ‘y. Your dealer can also recommend good books on these subjects, Tohelp you gat started in planning and carrying out your titness program, this section provides some basic information on aerobic axercise—uch as how herd you should work out, how long each session should be, end how often you res to exercise to beni from a regular program, How Hard Should | Exorcioo? Studies have shown tha to achieve the benefits of aerobic exercise, itis heeessary to work out hard enough raise your heart rate to a certain minimum level, called the “raining zone.” Your training zone depends on your age and level of fitness.Diagram 7 Training zones fia tare ere] Diagram 7 shows your recomimended heat rate zone, which is calovated using ‘your age and your maximum attainable heart rate. The chat Is based on a ‘esting heart rate of about 72 for males and 80 for females. Your optimum training zone is betweon 65% and 80% of your maximum heart rate. For efficient aerobic exercse, work only hard enough to keep your Near rate in this zone, You will obtain the greatest ft-burning benefits when you exercise within the optimum training zone, ‘Pushing yourself beyond the recommended range. (that is, exercising so hard that your heart ate rises above 80% of maximum} can overstress your ‘muscles. To increase cardiovascular improvement, exercise forge, not harder. Keep in mind that this zone is an approximation, to be used as 2 gudeline— ‘ndlvidual heart rates vary according to several physiological factors. To determine your recommended training range, find your age onthe char, and then find the recommend heart rate between 65% and 80%. For example, it you are 25 years old, your training zone is between 120 and 148 beats ner ‘minute. Remember this zone—this is the heart rate zone you should try to maintain as you work out To determine your heart rate, take your puse ata place that you can reach ‘easily and corfrtably wile you exercise. Typical locatons for measuring heart rate ae dtecly over the heart on te let side ofthe chest. on either sige ofthe Teck, over te temple, oon the thumb sid of ether wrist, Wherever you ‘measure your pulse, make sure thet you use your index and midcle ingers— ‘ot your thumb. Your thumb has 2 strong pulse which can affect your heart rate reading ‘Once you locate your pulse, ook at a clock witha second hand and count the beats for six seconds. Multiply that number by 10 to determine the total number cof beats per minute, For example, if you count 14 beats over six seconds, the total number of beats per minute is 140. Compare the total number of beats vith your training zone as identified in Diagram 7. If necessary, increase or ‘decrease your activity level to bring your heart rate into your training zone. You can regulate your work evel (and heart rata) by changing the fywheal resis- tance, arm tension, rear elevation, and your pace. Remember—your heart rate ‘isthe detintive measure of how hard you are working, page 19age 20 Regardless of your titess level, avoid doing too murch too soon, Setting the resistance eve too high using too high ofa rear elevation, or moving at too {ast of apace are common errors. Give yourself time to become fariar with your ski machine and improve your fitness level, Then you can gradually {Increase your speed and incline to make your warkouts more challenging How Long Should | Exercise? ‘The lengtn ofeach exercise session depends on your ness level, Exercise physiologists have determined tha, to attain cardiovascular benefit from exercise, you should maintan your hegrt rate inte training zone fr atleast 15, ‘minutes. This i in addition to your warm-up time, and does nat include cool- down, You should aivays alow several minutes to bring your heart rate into the training zone, by starting out slowly and gradually increasing the work level ‘Simiarly, use several minutes of ight exercse attr the workout to bring your heart rate downto nea resting vel ‘The higher your fitness level the longer you should maintain your heart rate in the training zone (between 20 and 30 minutes), Beginners should always start slowly, and gradually inerease their sessions upto 20 minutes or mor. How Often Should | Exercise? ‘Research incicates that aerobic sessions of 20 minutes or more should be done atleast 3 to 5 timas a week to oblainsigificant cardiovascular benefits. Most ‘experts agree thal sensible eating habs an regular aerobic exercise are tne Keys to weight contol and fitness. A recent study, which tracked several subjects over a period of years, conclusively shows that exercise, not citing, is the key factor to suenessiul lngeterm weightloss.Mainiaining the 515e Precision Ski Machine The 5t5e ski machine requis ile maintenance. Periodically, you need to clean the ski machine and change the bateres inthe electronic console when ‘they wear down. Basic information about maintaining and using the ski ‘machine is tound inthis section and includes the folowing + cleaning the ski machine *+ maintaining tension as the thee! rope stretches * configuring MPH or KPH for speed measurement + changing the bates Cleaning the Ski Machine ‘The 6160 ski machine i vitualy maintenance-free except for periodic cleaning ofthe carriage track to ensure the smeoth ging action of the foot pedals, Use 2 damp cloth to remove dirt and dust from hoth inside and on top ofthe track Important: Do not spray any lubricants onto the carriage tacks, Whom necessary, wipe the electronic console with a molst sponge or soft clot, Dry witha clan towel. Dont pour water or spray liquids onto the eletronic console, Maintaining Tension as the Flywheel Rope Stretches ver uinte and extensive use the flywheel rope onthe 516 ski mechine stretches. To maintain the appropriate resistance during your workout, it may be necessary to mave the tension spring, located underneath the flywheel, into ‘he next hole on the tension spring bracket. The tension spring bracket onthe ‘ki machine provides three hole settings. As you move the spring toward the base ofthe ski machine the tension in the rope increases. Important: You do not need to change te tension spring setting unless the tsnsion adjustment knob, iocated on the front ofthe upright suppor. is turned 4 far counterclockwise as possible and has remained in that position for several workouls. I, dunng that time, you fee the need for more resistance during the kick and gle motions, you may want to move th tension spring sting, To change the current tension spring setting and adjust the ropes tension, take ‘the following steps: 1. Turn the resistance knob, located on te font ofthe upright support, Clockwise to reduce tension on the fywheel rope 2. Pulldown on the rope while you remove the tension sping, located cn the ‘ront ofthe base trame beneath the flywheel, rom its current setting, 3. Move the tension spring toward the base frame and hook it into the next avaiable hole onthe spring bracket. ‘Note: The three avaiable settings increase the flywheel rope’s tension and help maintain the appropriate resistance during your workout. Do not Fandomly change the satting ofthe tension spring or you might compro- ‘mise the strength ofthe flywheel rope. age 24page 22 Configuring MPH or KPH for Speed Measurement The 515e ski machine lets you spacily now you want speed and distance measured, winelner witn MPH and miles or KPH and kilometers. To change the current setting, take the following step: 11 Press the PACER and START/STOP keys simultaneously and hold forfour ‘seca. The entire display lights up momentarily, the consove beeps. ‘twice, ané "002" appears on the display. 2, Prees the MODE key until 460 appears on te display. ote: You can serol through al the numerical ckspiays by simply pressing the MODE kay repeatedly unll the desired number appears. Pressing START/STOP also backs up the display one option. 3. Press PACER to move between the two settings: miles and MPH or ‘klometers and KPH. 4, When tne desired setting appears on the cislay, press RESET to activate ‘the ski machine The shi machine is now ready to use. ‘changing the Bateries ‘Your ski machine is shipped with two “AAT alkaline batteries installed in the electronic console, When your elactronic console ro longer stows a digital readout or the count Kecomas erratic, you need to change the batters, To change the batteries, take the following steps: 1. Open the door on the side of the electronic console, discard the old hatteres, and replace the old batteries with two new AA” alkaline batteries The entre display lights up momentary, the console aeps twice, and "002" appears on the display. 2, Press the MODE key unt 460 appears on the dlspay Note: You can seroll through ll the numerical displays by simaly pressing the MODE key repeatedly unt the desired number appears. Preasing START/STOP also backs up the display one option. 3. Press PACER to mave between the two settings: miles and MPH or ‘élometers and KPH. 4. When the desired setting appears on the aisplay, press RESET to activate the ski machine, ‘The ski machine is now ready to use. Getting Service Do not attempt to service the 515e ski machine yourself excep forthe maintenance tasks as described inthis manual For futher information about product operation or service, contact an autho rived Precor dealer (ora Precor Factory Authorized Service Company). To locate tne Precor dealer nearest you, call -800-4-PRECOR. ?recor ncorporatee 0. Box 3004 Bethal, WA USA 9e041-2008 ‘recor sa eistered rademark ot Precor Incorporated. £1987 recor Incarporete. Prtacod by one or mare ofthe folowing US and foegn patents: [US 0900.368 US 4.028796, US 0903. 695; TW 14.904 ‘Specitcaons subject to change without nti, 800-4 PRECOR. womice: Dror s widely ecogaized frit imavtve, ava wining desins of execs equgment, Petar Froeeshayseeast an fovsgpsonsfor btn fe ectanealcontucionardth visa aspects aro eign, Aypatycontempiangthevse of Preca sproduct ess hereby forewarned {hathrocor conse’ heunauthor2e¢ aproptaton ot proprietary oghsto beaver serous mater, recor wil igorauty pursue all such pate inlding trough tga actions. pn 30612-108 ‘ge