Assessments - 3, GPA: 4
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Enter your age correctly to use the display’s Heart Rate Zone feature (p16). Press lower right Next key to begin your workout. Press back to go back to the Home Screen. Note that the Target Heart Rate setting is only available in the Heart Rate Control workout. The ESX Touchscreen Chapter One: Basic Operation Next: Press here to move to next setting Calorie Goal Workout Setup: This workout will choose a pedaling workload that will burn your choice of calories in your desired workout time. Remember that very high calorie goals may result in pedaling that is too difficult for your level of conditioning. The elliptical suggests a calorie burn rate of eight calories per minute, which is a medium effort workout. If you choose a calorie goal that is beyond the elliptical’s ability to control workload, either too high or too low, the elliptical will not accept that entry. The ESX Touchscreen Chapter One: Basic Operation Next: Press here to move to next setting Heart Rate Control Workout Setup: Correctly enter your age to use the Heart Rate Zone features. Make sure you consult with your doctor to choose a proper target heart rate. You should use a transmitter strap for heart rate control; do not use the contact heart rate system. See Appendix A for more information about Heart Rate Control. The ESX Touchscreen Chapter One: Basic Operation Next: Press here to move to next setting Custom mix3 Workout Setup: Customize each exercise’s workout time from 15 seconds to 99 minutes. Reducing the workout time below 15 seconds will set it to zero, and the exercise will be deleted from the sequence of mix3 exercises. Pre-set Workouts Available Under Weight Loss and Performance keys: One Big Hill, Intervals, and Sport Intervals. These workout profiles expand and compress as you adjust different workout times. See Chapter Four for more detail. The ESX Touchscreen Chapter One: Basic Operation Normal Run Mode Screen: Change display: Changes screen from progress display to heart rate display Cruise Control: Selects Constant Heart Rate Control. Distance: An estimate of your distance for a comparable amount of calories expended. Auto Stride: Automatically selects stride length based on speed and workload The ESX Touchscreen Chapter One: Basic Operation Workout Summary: If you want to save the Workout Setup settings of your workout -- workout time, workout selection, and body weight -- press one of the Save Workout buttons. This will replace any previous saved workout you may have under that selection. Press Next to exit Workout Summary and return to the Home Screen. To recall any saved workout, press the Favorites button on the home page and select one of the saved workouts. The ESX Touchscreen Chapter One: Basic Operation mix3 Run Mode: Press mix3 on the Home Screen. Select Dynamic mix3 or Custom mix3. Complete the workout setup settings and press the green Start button to start your workout. For the duration of your workout, Dynamic mix3 randomly selects one of the eight mix3 exercises: 1. Stride Forward: At a moderate workload, using exercise arms mainly for balance. 2. Push Arms: Actively push your arms on each forward stroke while striding. 3. Stand on Side and Pull Arms: Step off of the pedals and place your feet on the side steps. Pull your arms on each back stroke. 4. Reverse Stride and Bend Your Knees: Step back on the pedals and stride backwards. Bend your knees to maximize your leg muscle usage. 5. Stride Forward and Lift Your Heels: Maximizes calf muscle usage. 6. Pull Arms: Actively pull your arms on each backward stroke while striding. 7. Stand on Side and Push Arms: Step off of the pedals and place your feet on the side steps. Push your arms on each forward stroke. 8. Reverse Stride and Lift Toes: Step back on the pedals and stride backwards. Lift your toes to increase quadricep muscle usageand randomly selects an exercise duration of either 30, 40, 50, or 60 seconds. During mix3, the Instructor Bar below Motion Man tells you what exercise to perform. Motion Man shows you what muscles you are emphasizing. mix3 timer, to the right of the Instructor Bar, counts down to the end of the current exercise. The ESX Touchscreen Chapter One: Basic Operation Heart Rate Zone Display: These are calculated based on an estimated maximum heart rate of 220 minus your age. Therefore they are only available if you enter your age correctly. Note that this estimated maximum heart rate is only an estimate. You must use either a transmitter strap or the contact heart rate system for this display to work. A wireless heart rate strap is preferred. Heart Rate Monitoring Chapter One: Basic Operation The ESXt can monitor your heart rate using either a chest strap or the metal grips on the balance bar (called contact heart rate, or CHR, pads). A chest strap transmits your heart rate to the ESXt via a radio signal, and the CHR pads connect to a special computer circuit to detect your heart rate. Although the ESXt functions fine without using the he...