Precor 515e User manual

PRECOR
515e
Precision
Ski Machine
Owner’s Manual
Assembly and Operation

PRECORi
515e
Precision
Ski Machine
Congratulations on purchasing one of the finest ski machines available, the
Precor 515e Precision Ski Machine. With its smooth foot pedal movement and
efficient hand pulley system, the 515e ski machine duplicates for home users
the feel of cross country skiing—one of the best all-around aerobic condition¬
ers and body strengthening exercises available.
The ski machine’s precision-welded construction provides stability and lasting
durability. With the precision-balanced flywheel and long-wear nylon/dacron
rope, the hand pulley system lets you imitate the natural poling technique of
cross country skiing. As you work out, use the easy-to-reach resistance knob to
increase or decrease your workload. You can also change workload by using
the four-position step elevator which simulates skiing uphill.
The 515e Precision Ski Machine incorporates the latest microprocessor-
controlled electronics, which let you monitor your progress and keep your
workout interesting.
Safety Information
CAUTION: Before beginning Please review and observe the following safety guidelines:
any fitness program, you
should have a complete * Read the Owner’s Manual and follow all instructions.
physfcten* amlnatl0n ^^ * Assemble anfl operate the 515e ski machine on a solid, level surface.
• Never allow children on or near the 515e ski machine. Never leave children
unsupervised around the ski machine.
• Check the 515e ski machine before each use. Do not use the ski machine if
it is not completely assembled or is damaged in any way.
• Keep hands away from moving parts.
• 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 shoes and remove any embedded stones. Tie long hair back.
• Use care when getting on or off the 515e ski machine. Hold onto the
upright support to maintain your balance when getting on and off the unit
since the toot pedals can move.
• Do not rock the unit.
• Do not use accessory attachments that are not recommended by the
manufacturer—such attachments might cause injuries.
• Do not overexert yourself or work to exhaustion.
• Stop your workout immediately if you feel any pain or abnormal symp¬
toms. and consult your physician.
page 2

Table of Contents
Unpacking the 515e Precision Ski Machine. 4
Assembling the 515e Precision Ski Machine. 6
Using the Precor 515e Precision Ski Machine. 12
U nderstanding the Electronic Console. 12
Pausing Your Workout. 14
Setting Up a Pacer. 14
Ending a Workout. I 4
How to Use the 515e Ski Machine. I 4
General Aerobic Training Inlormation. 18
How Hard Should I Exercise?. 18
How Long Should I Exercise?. 20
How Often Should I Exercise?. 20
Maintaining the 515e Precision Ski Machine. 21
Cleaning the Ski Machine. 21
Configuring MPH or KPH for Speed Measurement. 22
Changing the Batteries. 22
Getting Service. 22
page 3

Unpacking the 515e Precision Ski Machine
Your 515e Precision Ski Machine is carefully inspected before shipment, so it
should arrive in good operating condition, Precor ships the unit in six pieces as
listed below and illustrated in Diagram 1:
• flywheel tension adjustment housing and rope assembly
• step elevator (packed in a separate parts box within the shipping container)
• base frame
• upright support
• upper assembly
• hardware kit (contents descri bed below)
Diagram 1
515e Ski Machine assembly
-l^fighFsupport-
Flywheel tension adjustment
and rope assembly
Step elevator — -

A hardware kit, identified by its red cardboard backing, accompanies your ski
machine. Diagram 2 illustrates the contents of the hardware kit. As you identify
the contents of the kit, check them off below.
I (A) one 5/32" hex key
f "~1 (B) two black washers
I I (C) one ribbed bolt
I i (D) one plastic washer
I 1 (E) one T-knob
I I (F) two end pads
If any items are missing, contact your authorized Precor dealer. For the dealer
nearest you, call 1-800-4-PRECOR.
Note: Other tools you might need to help in unpacking the unit are a scissors or
utility knife.
Important: The packaging for this equipment was designed to protect it during
shipment. If you plan to move in the near future, store the original packaging in
a safe place in case you need to ship the 515e ski machine.
Diagram 2
Contents of hardware kit
page 5

Assembling the 515e Precision Ski Machine
You do not need any special knowledge or experience to set up the 515e
Precision Ski Machine. However, it is important to carefully review and follow
the instructions in this manual. If you do not assemble and use the 515e ski
machine according to the following guidelines, you could void the Precor
warranty.
Installation Requirements
Follow these installation requirements when installing the ski machine.
• Set up the 515e Precision Ski Machine on a solid flat surface.
• Locate the ski machine at least 3 feet from walls and furniture. Be sure
to allow ample space to the sides and rear of the machine to provide for
ease of use and a safer mount and dismount.
Assembly Instructions
To assemble the 515e ski machine, take the following steps:
1 . Separate Assemblies. After removing the unit from its shipping container,
separate the upper assembly from the base frame. Remove the cardboard
packing and tape from the base trame.
Note: Due to the weight and size of the ski machine, assemble the unit
close to the area where you plan to use it.
Photo 1
Install step elevator and end pads
Base frame
Carriage track
Rear pulleys
End pads
Step elevator
CAUTION: The rear pulleys will 2.
be damaged If the step
elevator is not used.
Install Step Elevator. (Photo 1) The step elevator protects the pulleys at
the rear of the machine and provides varying inclines for your workout.
Take the following steps to install the step elevator:
a. Remove the step elevator from its separate parts box.
b. Lift the rear of the machine and install the step elevator. Simply slide
the end of the base into the desired level on the elevator.
c. P ress down firmly on the rear of the carriage tracks to make sure the
base is seated properly in the step elevator.

3. Install End Pads. (Photo 1) Take the following steps to install the end
pads:
a. Remove the end pads from the hardware kit.
Note: A utility knife or scissors might be useful to help cut open the
hardware kit.
b. Install the end pads by removing the backing from each pad.
c. Position a pad over the end of each carriage track with the tab facing
up as shown in Photo 1.
d. Press firmly on the edge of the pads. The sticky surface on the end
pad will allow it to adhere to the carriage track and remain in place.
Photo 2
Place upright support over post
on base
Upright support
Cable connector
Base -
4. Place Upright Support On Base. {Photo 2) Position the upright support
over the post on the base. With the T-knob bolt hole at the top and the
keyhole cut-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
Feed wiring down into upright
support
Upper assembly..-
Column support-
Upright support —
5.
Slide Upper Assembly onto Upright Support. (Diagram 3) Take the
following steps to mount the upper assembly onto the upright support:
a. Remove the packing and tape from the upper assembly if you haven't
already done so.
page 7

b. Locate the cable wire inside the column support.
c. Gently pull the cable out of the column support and unwind it.
d. Position the upper assembly over the upright support.
Note: The electronic display should be facing forward with the
support pad toward the rear of the unit.
e. Feed the cable down into the upright support as shown in Diagram 3
Check to make sure that the cable is near the base because you will
need to access it from the base of the upright support in step 7.
f. Carefully slide the column support of the upper assembly onto the
upright support, taking care not to pinch the cables.
Important: Cables pinched or otherwise damaged by improper
installation will not be covered by the warranty.
Diagram 4
Install T-knob through upright
support and upper assembly
Upper assembly —
Metal washer
Ribbing-
Metal washer-
Plastic washer
T-knob —
Upright support -
6. Install Upper Assembly. (Diagram 4) To connect the upper assembly to
the upright support, take the following steps:
a. Remove the T-knob, washers, and bolt from hardware kit.
b. Place one black metal washer on the bolt and insert the bolt through
the left side of the upright support.
Note: You may have to raise or lower the upper assembly to align the
bolt holes. Use the support pad for leverage.
c. Place the second metal washer and T-knob on the right side of the
support and hand-tighten. This allows the ribbing on the bolt stem to
bite into the aluminum of the upright support and provides the
necessary space to add the plastic washer.
d. Unscrew and remove the T-knob.
e. Place the remaining plastic washer on the bolt as shown in
Diagram 4.
f. Replace the T-knob and tighten the T-knob fully to secure the upper
assembly.

Photo 3
Lay upper assembly on base to
connect wiring
Connect wiring
Upright support
Base frame
Foot pedals
Support pad
7. Con nect Electronic Cable. (Photo 3) To connect the electronic cable, take
the following steps:
a. Move the foot pedals to the rear of the base frame.
b. Lift the upper assembly and upright support off the base post. Lay the
assembly on the base with the support pad resting on the foot pedals
and the upright support balanced on the base post as shown in Photo
3.
c. Locate the electronic cable in the upright support and connect it to the
wire in the base frame.
d. Gently pull the cable down the center of the base post. If the cable is
not easily accessible, use the hex key found in the hardware kit to
hook the cable and pull it within your reach.
e. Attach the cable to the cable connector protruding from the base post.
Note: The connecting cables engage in one direction only. Do not
force the connection, it should easily snap in place.
f. Tuck any excess wire into the upright support. Be careful not to pinch
or crimp the cables.
Important: Cables pinched or otherwise damaged by improper
installation will not be covered by warranty. To avoid damaging the
wires, we recommend using a second person to help guide the upper
assembly/upright support into place.
page 9

Photo 4
Install upper assembly/upright
support
Upper assembly/upright support
5/16" hex screws__
8. Install Upper Assembly/upright Support. (Photo 4) To reinstall the upper
assembly/upright support onto the base, take the following steps:
a. Tip the joined upper assembly/upright support and reinstall onto the
base post. Be careful not to pinch the cable
b. Finger-tighten the four black hex screws into the back of the upright
support. Complete the process by firmly tightening the screws using
the hex key provided.
Note: Place the hex key in a safe place in case you ever need to
disassemble the ski machine.
Photo 5
Install flywheel tension spring
and rope
Tension adjuster
Flywheel tension rope
Flywheel tension spring
Flywheel
9. Install Flywheel Tension Spring. (Photo 5) To attach the tension spring
onto the base, take the following steps:
a. Remove the rubberband from around the flywheel tension rope
assembly. (The flywheel tension rope assembly is a red rope and was
attached to the hardware kit.)
page 10

b. Locate the tension spring bracket beneath the flywheel at the front of
the ski machine.
c. Hook the spring into the first hole (the hole furthest from the base).
Attaching the spring to the first hole provides two additional settings,
so as the rope stretches, over the course of time, the resistance you
need during your workout can be maintained.
10. Install Flywheel Tension Rope. Feed the rope around the flywheel. Pull up
on the rope and insert the tension adjuster into the keyhole cutouts on the
front of the upright support. Push in and down to lock the adjuster in
place. Photo 5 shows how to install the tension adjuster on the upright
support.
Note: The knob on the tension adjuster should be set to the least resis¬
tance before using the ski machine tor the first time. To make sure the
setting is correct, turn the knob clockwise till it stops.
The Precor 515e Precision Ski Machine is now assembled and ready to use.
page 11

Using the Precor 515e Precision Ski Machine
In addition to providing an excellent cardiovascular, low-impact workout, one of
the advantages of the 515e Precision Ski Machine is that it is simple to use.
With very little time or practice, you can learn how to use it safely and effec¬
tively. This section provides information about the following:
• using the electronic console
• pausing your workout
• setting up a pacer
• ending a workout
At the end of this section, you will find instructions for working out on the 515c
ski machine. These instructions lead you through the process of using the ski
machine, from practicing with the hand pulley system to mastering the kick and
glide motions.
Understanding the Electronic Console
Once you have assembled your 515e ski machine, it is ready to use. No
complex instructions or mandatory programming steps are required to operate
the ski machine—the electronic display is there only for reference. It provides
motivating feedback about your workout to help you monitor your progress and
meet your fitness goals.
Diagram 5
Electronic console
display
The console’s convenient "hands free" feature lets you start and end a workout
without touching any keys. Simply start using the machine to begin your
workout. The displays automatically appearand provide information about your
workout. A description of the seven displays and four keys appears after
Diagram 5 which illustrates the electronic console displays.
Electronic console
displays
The seven displays that appear on the electronic console provide information
about your workout. To select a specific informational display, such as TIME or
MPH, press the MODE key until the desired information appears on the screen.
Each display provides specific information as described below.
TIME— functions like a stopwatch, giving you total exercise time per session,
up to 59 minutes and 59 seconds. The TIME display starts or stops automati¬
cally when you start or stop a workout. You must press the RESET key to reset
the TIME display to 0. Use the TIME display to keep track of how long you have
exercised in a given session.
RPM— shows revolutions per minute, up to 199. The bar graph on the left side
of the display also gives this information, up to 150. Use this display to
determine exercise intensity (how hard you are working out) at any given
moment.

Electronic console
keypad
MPH —displays speed in miles per hour. This display lets you measure exercise
speed at any given moment. (If desired, you can configure the ski machine to
display speed in kilometers per hour. See Configuring MPH orKPH for Speed
Measurement near the end of this manual for instructions.)
MILES— shows distance traveled up to 999.9 miles. With this display, you can
track how far you have travelled during a specific length of time. You can also
use this display to determine the length of your workout; once you have
achieved the distance you want, use the Time display to determine how long it
took you. (If desired, you can configure the ski machine to show distance in
kilometers. See Configuring MPH or KPH for Speed Measurement near the end
of this manual for instructions.)
SCAN— alternates automatically between TIME, MPH, and MILES every five
seconds. The Scan function lets you monitor your workout without constantly
pressing the MODE key to move between the different informational displays.
The ski machine is preset to SCAN when you receive it from the factory.
PACER— appears in the bar graph on the left of the electronic display. It blinks
at a constant rate (up to 150 times per minute), depending on the RPM that you
choose. When you are exercising at the same rate as the pacer, the Pacer
display stops blinking. It sets a tempo for you to follow which provides
motivation and helps you to maintain your exercise intensity.
ODOMETER— indicates the total number of miles accumulated on the ski
machine overtime, up to 999.9 miles. After the ski machine passes the 999.9
mile mark, the odometer resets to zero and begins a new accumulation of miles.
Use this display to track the amount of “mileage" your machine has on it.
Each key on the ski machine's keypad provides specific functions. The following
information explains the different uses of the four keys.
START/STOP— starts or stops a workout session. It is not necessary to press
this key because the displays on the electronic console automatically appear
when you start a workout and freeze when you complete your workout.
However, if you prefer not to include a warm-up period as part of your workout
statistics, press the START/STOP key at the end of your warm-up. The electron¬
ics begin recording statistics specifically about your workout session.
MODE— allows you to specify the information you want displayed. Simply press
the key repeatedly until the desired feature is highlighted. The corresponding
display appears simultaneously.
PACER— sets a pace tempo. The pacer appears in the bar graph on the left side
of the display. To set the pace tempo or change the current pacer setting, press
the PACER key until the desired RPM is highlighted.
RESET— resets the displays on the electronic console to zero. Note that
pressing this key does not reset the Odometer and Pacer displays.
page 13

Pausing Your Workout
The ski machine has an automatic auto-pause feature which lets 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 electronics' unique
screen-saver feature turns off the screen and saves your position. When you
resume working out, the electronics continue counting from the point you left
off, which provides an accurate readout of your total workout time.
Setting Up a Pacer
Setting a pace tempo provides motivation and helps you maintain your exercise
intensity. To set up a pacer, press the PACER key until the highlighted portion
of the bar graph indicates the desired revolution per minute (RPM). Once you
begin your workout, the pacer stops blinking when you move at the same RPM
as the pacer.
Ending a Workout
To end your workout, simply stop performing the kick and glide motion on the
ski machine. You can also press the START/STOP key. In either case, the
displays on the console freeze, allowing you to review your workout statistics.
You can then do one of two things: either press RESET to return the displays to
zero or let them stand, which lets you track total exercise time and miles over
several exercise sessions. The electronics count TIME and MILES cumulatively,
so if you do not press RESET at the end of your workout, the electronics will
continue counting from the point you left off.
With the console’s unique screen-saver feature you do not have to worry about
turning off the console displays. Five minutes after you stop exercising the
screen saver feature causes the displays to disappear.
How to Use the 515e Ski Machine
The movement involved in cross country skiing consists of the kick and the
glide. With a little practice, you can learn the lower-body movements and the
upper body poling technique (which on the 515e ski machine consists of a
pulley system). You can then combine these two motions and in minutes you
will find this rhythmic exercise as easy and natural as walking.
When using the ski machine, follow these general guidelines:
• At the beginning of a workout, take several minutes to bring your heart
rate into your training zone, as shown in Diagram 7 later in this manual.
• After your workout, lower your activity level for several minutes to cool
down your body and lower your pulse rate.
• Protect your knees by keeping them directly over your toes. Keep your feet
parallel to the foot pedals at all times.
• Keep your shoulders and back relaxed.
• Hold your head up—looking at your feet or the floor strains your neck and
back muscles.
• Gently stretch your lower body and back after a workout to help prevent
stiffness or soreness.
CAUTION: Before beginning
any fitness program, you
should have a complete
physical examination by your
physician.

To familiarize yourself with using the 515e ski machine, take the following
steps:
1. Set the arm tension to the lowest setting by turning the T-knob, located
underneath the electronic console, counterclockwise. Once you become
familiar with the ski machine, you can increase the arm tension by turning
the T-knob clockwise.
2. Maintain a level carriage track by placing the rear of the base frame on the
appropriate step elevator setting.
Note: After mounting the rear of the ski machine into the step elevator,
press down on the carriage tracks and base frame to be sure that the
frame is seated properly in the step elevator. Use the step elevator at all
times to prevent damage to the rear pulley system.
Photos 6 and 7
Upper body motion
3. Adjust the support pad so that the lower portion of the pad is parallel to
your pelvis, but does not interfere with the movement of your thighs. See
Photo 6.
To raise or lower the support pad:
a. Place the foot pedals at the rear of the carriage tracks.
b. Stand on the carriage tracks facing forward with your pelvis close to
the support pad.
c. Locate the T-knob on the right side of the upright support.
d. Turn the T-knob counterclockwise and raise or lower the support pad
into a comfortable position.
e. Once the support pad is in an appropriate position, tighten the T-knob
by turning it clockwise
4. To become familiar with the upper body motion, stand on the base frame
facing forward in a position similar to the model in Photo 6.
Important: Be sure the foot pedals are pushed all the way to the back of
the machine as shown in Photo 6.
5. Grab a rope handle with each hand and swing your arms so that constant
tension is maintained on the arm swinging down. Swing arms along your
sides, extending the forward arm as far as comfortable.
See Photos 6 and 7.
6. Once the upper body motion feels comfortable, continue to the next series
of steps to learn the lower body movements.
page 15

Photos 8 and 9
Lower body motion
7. Place the rope handles on the support in front of the support pad. See
Photo 8 and 9.
8. Dismount from the carriage tracks and locate the tension adjustment knob
at the front of the upright support.
9. Set the flywheel resistance at its lowest setting by turning the tension
adjustment knob counterclockwise till it stops. This provides the
maximum amount ot kick and glide with the least resistance. Once you
become familiar with the kick and glide motion and wish to increase the
resistance for a harder workout, turn the tension adjustment knob
clockwise a portion at a time.
10. Mount onto the carriage tracks and place your feet into the toe pieces on
the foot pedals.
Note: The displays on the electronic console will appear once you begin
moving the foot pedals along the carriage track.
11. Until you become familiar with the lower body, kick and glide motion,
grasp the vertical bar that supports the rope pulley system with both
hands (Photo 8).
12. Begin moving using a full walking stride. Place all your weight on one foot
and push/kick back, using short strokes at first then going as far back as
is comfortable. Your heel should lift off the “ski" at the end of the stride.
13. Shift your weight and repeat Step 12 with the other foot while sliding the
first foot toward the front of the machine.
14. Continue the kick and glide motions until you have no hesitation between
strides. Your weight should shift from one foot to the other as it would
while running or walking. See Photos 8 and 9.
page 16

15. After a couple of minutes with the kick and glide motion, try to coordinate
the upper and lower body movements. Simply keep the legs moving, then
add the arms, making sure that the right arm goes forward when the left
leg goes forward. See Photos 10 and 11.
Note: Whenever you start exercising on the ski machine, always start with
your legs in motion, 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 START/STOP key. You should exercise at a level that will allow your
heart rate to reach your training zone within 5 minutes. (Refer to the
section titled How Hard Should I Exercise to learn more about your
appropriate training zone.) To get your heart rate into your training zone,
you might have to adjust the flywheel resistance, arm tension, or elevation.
Note: Use the support pad for balance and support as needed during your
workout. Leaning on the pad while exercising is not necessary and might
hamper your movements.
17. After your initial warm-up period, maintain your heart rate in your training
zone during your aerobic session.
18. When you are through exercising, cool down for 3 to 5 minutes by
gradually reducing your activity level. If you increased the flywheel
resistance, arm tension, or elevation earlier, change the setting(s) to the
lowest setting(s) to help your body cool-down. A proper cool-down helps
to transport excess lactic acid out of the working muscles, allowing them
to recover faster.
19. To end your workout, simply stop performing the kick and glide motion on
the ski machine. You can also press the START/STOP key. In either case,
the displays on the console freeze, allowing you to review your workout
statistics.
20. Either press RESET to return the displays to zero or let them remain on the
screen. If you do not reset the displays, you can track your exercise time
and miles over several sessions. Five minutes after you stop exercising,
the displays automatically disappear from the screen.
For best results, vary your workouts by changing duration, intensity, incline,
and type of work (such as interval training). We recommend that you keep track
of your workouts by writing them down; this way you can monitor your
progress toward your fitness goals and also use the information as a reference
in planning interesting, challenging workouts.
page 17

General Aerobic Training Information
A workout on the Precor 515e Precision Ski Machine provides excellent and
efficient cardiovascular conditioning, while strengthening and toning the
thighs, calves, hips, back, and arms. Darkened areas in Diagram 6 indicate the
muscles improved.
Diagram 6
Muscles exercised during a
cycle workout
1. Trapezius
2. Deltoid
3. Pectorals
4. Rhomboids
5. Triceps
6. Biceps
7. Latissimus Dorsi
8. Forearm Flexors/Extensors
9. Abdominals
10. Erector Spinae
11. Gluteals
12. Hip Flexors
13. Quadriceps
14. Hamstrings
15. Gastrocnemius/Soleus
16. Peroneus Longus/Brevis
To get the most out of each workout, a general understanding of the principles
behind aerobic training is invaluable. The best source of fitness information is
your specialty fitness dealer. In addition to providing information on which
exercise equipment is the best for your individual needs, your specialty fitness
dealer can provide useful advice on training, technique, and exercise physiol¬
ogy. Your dealer can also recommend good books on these subjects.
To help you get started in planning and carrying out your fitness program, this
section provides some basic information on aerobic exercise—such as how
hard you should work out, how long each session should be, and how often you
need to exercise to benefit from a regular program.
How Hard Should I Exercise?
Studies have shown that to achieve the benefits of aerobic exercise, it is
necessary to work out hard enough raise your heart rate to a certain minimum
level, called the “training zone.’’ Your training zone depends on your age and
level of fitness.

Diagram 7
Training zones
Diagram 7 shows your recommended heart rate zone, which is calculated using
your age and your maximum attainable heart rate. The chart is based on a
resting heart rate ot about 72 tor males and 80 for females. Your optimum
training zone is between 65% and 80% of your maximum heart rate. For
efficient aerobic exercise, work only hard enough to keep your heart rate In this
zone. You will obtain the greatest fat-burning benefits when you exercise within
the optimum training zone.
Pushing yourself beyond the recommended range, (that is, exercising so hard
that your heart rate rises above 80% of maximum) can overstress your
muscles. To increase cardiovascular improvement, exercise longer, not harder.
Keep in mind that this zone is an approximation, to be used as a guideline-
individual heart rates vary according to several physiological factors. To
determine your recommended training range, find your age on the chart, and
then find the recommended heart rate between 65% and 80%. For example, if
you are 35 years old, your training zone is between 120 and 148 beats per
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 pulse at a place that you can reach
easily and comfortably while you exercise. Typical locations for measuring heart
rate are directly over the heart on the left side of the chest, on either side of the
neck, over the temple, or on the thumb side of either wrist. Wherever you
measure your pulse, make sure that you use your index and middle fingers—
not your thumb. Your thumb has a strong pulse which can affect your heart rate
reading.
Once you locate your pulse, look at a clock with a second hard and count the
beats for six seconds. Multiply that number by 10 to determine the total number
of 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
with 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 level (and heart rate) by changing the flywheel resis¬
tance, arm tension, rear elevation, and your pace. Remember—your heart rate
is the definitive measure of how hard you are working.
page 19

Regardless ot your fitness level, avoid doing too much too soon. Setting the
resistance level too high, using too high of a rear elevation, or moving at too
fast of a pace are common errors. Give yourself time to become familiar with
your ski machine and improve your fitness level. Then you can gradually
increase your speed and incline to make your workouts more challenging.
How Long Should I Exercise?
The length of each exercise session depends on your fitness level. Exercise
physiologists have determined that, to attain cardiovascular benefits from
exercise, you should maintain your heart rate in the training zone for at least 15
minutes this is in addition to your warm-up time, and does not include cool¬
down. You should always allow several minutes to bring your heart rate into the
training zone, by starting out slowly and gradually increasing the work level.
Similarly, use several minutes ot light exercise after the workout to bring your
heart rate down to near resting level.
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 increase their sessions up to 20 minutes or more.
How Often Should I Exercise?
Research indicates that aerobic sessions of 20 minutes or more should be done
at least 3 to 5 times a week to obtain significant cardiovascular benefits. Most
experts agree that sensible eating habits and regular aerobic exercise are the
keys to weight control and fitness. A recent study, which tracked several
subjects over a period of years, conclusively shows that exercise, not dieting, is
the key factor to successful long-term weight loss.