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C100i
User's Reference Manual
Commercial Adaptive Motion Trainer
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User’s Reference Manual: Important Safety Instructions 1
IMPORTANT SAFETY INSTRUCTIONS
Important Safety Instructions
When using the AMT
TM
100i, always take basic precautions,
including the following:
• Read all instructions before using the AMT. These instructions
are written for your safety and to protect the unit.
• Take time to discuss proper safety and exercise equipment
etiquette with the club or facility manager.
• Before beginning any fitness program, see your physician for a
complete physical examination.
Il est conseillé de subir un examen médical complet avant
d’entreprendre tout programme d’exercise. Si vous avez des
étourdissements ou des faiblesses, arrêtez les exercices
immédiatement.
• Do not allow children or those unfamiliar with its operation on or
near the AMT. Do not leave children unsupervised around the
unit.
• Wear proper exercise clothing and shoes for your workout and
avoid loose clothing. Do not wear shoes with heels or leather
soles. Check the soles of your shoes and remove any dirt and
embedded stones. Tie long hair back.
• Use care when getting on or off the AMT. Stand on the rear
pedestal and then place one foot in the lower foot plate. Grasp
an arm or a stationary handlebar for stability while you step into
the other foot plate.
• The rear pedestal provides an elevated platform for stepping on
and off the AMT. It also indicates the buffer zone that people
must stay clear of when someone is using the AMT.
• Keep your body and head facing forward. Never attempt to turn
around on the AMT.
• For safety, hold on to a stationary handlebar while using
the AMT.
• Do not rock the unit. Do not stand on the handrail(s), display
console, or covers.
• Never place your hands or feet in the path of the foot plates
because injury may occur to you or damage may occur to the
unit.
• Do not overexert yourself or work to exhaustion. If you feel any
pain or abnormal symptoms, stop your workout immediately and
consult your physician.
Obtaining Service
The club owner or facility manager can help you with most
questions regarding the AMT. For additional information about
product operation or exercise routines, refer to the Precor web site
at www.precor.com.
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User’s Reference Manual: Table of Contents 2
Table of Contents
Important Safety Instructions ............................................... 1
Obtaining Service ................................................................................1
AMT Features ............................................................................3
Self-Powered Features ...................................................................... 3
Using the Handrails ............................................................................ 3
Moving Handlebars Support the Total Body Workout ............... 3
Heart Rate Features ................................................................4
Important Use and Safety Information ............................................ 4
Using the Heart Rate
Touch-Sensitive Handlebar Grips ................................................... 5
Using SmartRate ................................................................................. 6
Exercise to Your Target Heart Rate ................................................ 7
Heart Rate Analysis ............................................................................ 7
Display Console ........................................................................8
More Information about the Upper Display ................................... 9
Stride Length Display .......................................................................10
More Information about the Center Display ................................10
More Information about the Lower Display ..................................11
Keypads ...............................................................................................12
Workout Options .................................................................... 16
Choosing QUICKSTART .................................................................17
Selecting a Program .........................................................................18
Storing Workout Statistics ..............................................................19
Setting Display Preferences Before Exercising ..........................20
Cooling Down After a Workout ......................................................21
Pausing During a Workout or the
Cool-Down Period .............................................................................21
Ending a Workout .............................................................................22
Programs .................................................................................. 23
Choosing a Program .........................................................................23
Program Tips ......................................................................................23
Manual Program .................................................................................24
Interval Program .................................................................................24
Basic HRC Program .........................................................................25
Fat Burner Program ..........................................................................26
Exercise Session .................................................................... 27
Changing Programs in Mid-session ..............................................27
Changing the Workout Time ..........................................................28
Adjusting Program Goals ................................................................28
Changing Your Workout Display Options ...................................29
Changing the Units of Measure .....................................................30
Selecting a Language .......................................................................31
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User’s Reference Manual: AMT Features 3
AMT Features
The AMT is equipped with certain items that, when used properly, help
sustain an enjoyable workout. These items include:
• Self-powered features
• Touch-sensitive handlebar grips
• Moving handlebars for a total body workout
Important: Before exercising, review the Important Safety
Instructions found at the beginning of this manual.
Self-Powered Features
The AMT does not require an electrical power connection. It has an
internal battery that is recharged every time you exercise for a
reasonable period of time. Moving the foot plates causes the Precor
banner to appear. You can press QUICKSTART or select a program to
begin exercising. For more information, refer to Workout Options.
If you do not move the foot plates, then a 30-second shutdown
process begins. Dots appear in the center display and all key presses
are ignored. If no foot plate movement is detected, the dots steadily
disappear as the countdown continues.
To resume exercising where you left off, move the foot plates before
the dots disappear from the display.
Using the Handrails
To maintain your balance, always grasp a handrail. Hold on to a
handrail when you step on or off the foot plates and when you use the
keypads.
To learn more about the touch-sensitive handlebar grips, refer to Heart
Rate Features.
Moving Handlebars Support the Total
Body Workout
The handlebars on the AMT provide an upper-body workout which
helps increase cardiovascular fitness. By adding the total body
movement to your cross training workout, you are actually increasing
your work effort and enhancing your overall fitness level.
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User’s Reference Manual: Heart Rate Features 4
Heart Rate Features
Heart rate and SmartRate® features are available when you wear the
chest strap or grasp both touch-sensitive handlebar grips. When a
heartbeat is detected, the HEART RATE display shows your heart rate
and, if your age has been entered, the SmartRate LED pulses and
indicates your target zone.
Important Use and Safety Information
Read the following before using the heart rate or SmartRate features.
• Consult your physician before engaging in any vigorous exercise.
Do not use the heart rate programs until authorized by your
physician.
• Know your heart rate and your physician-recommended heart rate
target zone. Individual heart rates vary according to several
physiological factors and may not correspond directly with
Diagram 1.
• Always face forward on the AMT and use the stationary
handlebars for balance.
• Maintain a consistent stride rate while exercising. Find a
comfortable stride rate above 56 strides per minute. Dropping
below the minimum strides per minute causes the AMT to shut
down.
Diagram 1: Heart rate target zones
• The calculation used for the heart rate target zone is:
(220 minus your age) multiplied by a percent.
For example:
Low range: (220 minus your age) multiplied by 55%
High range: (220 minus your age) multiplied by 85%
Refer to Table 1 in Using SmartRate.
CALORIES
WARMUP FATBURN CARDIO PEAK HIGH
HEART RATE
SmartRate
20 25 30 35 40 45 50 55 60 65 70 75
70
80
90
100
120
130
140
150
160
170
180
190
200
110
Heart Rate Target Zones
Yo u r A g e
Your Heart Rate
Peak
Cardio
Warmup
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User’s Reference Manual: Heart Rate Features 5
• After you put on the chest strap, face the display console for a
minimum of 15 seconds. This allows the receiver in the console to
recognize the signal from the chest strap.
• If three dashes (— — —) appear on the display, the AMT is detecting
a signal, but has not yet determined your heart rate. Make sure the
chest strap is positioned properly around your chest and against
your skin.
• If you prefer to use the touch-sensitive handlebar grips, grasp both
and wait five to ten seconds. Make sure both hands are moist (not
dry).
• When a signal is detected, a number flashes in the HEART RATE
display and indicates your heart rate.
Using the Heart Rate
Touch-Sensitive Handlebar Grips
While exercising, you must grasp both touch-sensitive handlebar grips
for a minimum of five to ten seconds to transmit your heart rate to the
display. Refer to Diagram 2.
Diagram 2: Touch-sensitive handlebar grips
Usually, the concentration of salts in a person’s perspiration provides
enough conductivity to transmit a signal to the receiver inside the
display console. However, some people, because of body chemistry
or erratic heart beats, cannot use the touch-sensitive handlebar grips
on the AMT. A chest strap may provide better results.
Important: While exercising, do not wear a chest strap and grasp the
touch-sensitive handlebar grips at the same time. Using both features
may cause erratic heart rate readings.
Touch-sensitive
handlebar grips
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User’s Reference Manual: Heart Rate Features 6
Using SmartRate
The SmartRate feature helps you monitor and maintain your heart rate
in the target zone best suited to your specific needs. When the AMT
detects a heart rate, a single LED blinks and indicates the zone that
your heart rate is in.
Important: To use the SmartRate feature, you must enter your age
during the setup phase of your exercise session.
The 10 LEDs in the SmartRate display are color-coded. Pulsating
orange LEDs indicate you are exercising outside the recommended
heart rate target zone. Green LEDs indicate when you are exercising
within the recommended fat burn or cardio fitness zones.
Table 1 shows the percents used in calculating the heart rate target
zones. While your heart rate remains within these zones, the
corresponding light blinks and provide a visual cue.
The calculation used to determine your maximum aerobic heart rate is
(220 minus your age). When you multiply it by the percent indicated in
Table 1, you can understand the relationship between the pulsating
LED and your target heart rate.
CAUTION: Your heart rate should never exceed 85% of your
maximum aerobic heart rate or go above PEAK. If it does,
immediately reduce your strides per minute or adjust the
resistance to return your heart rate to your physicianrecommended target zone.
Table 1. Heart rate target zones and SmartRate LEDs
The SmartRate indicator lights do not blink when:
• You do not wear or improperly position the chest strap. Or, you fail
to grasp both touch-sensitive handlebar grips for five to ten
seconds.
• You do not enter your age when prompted after you select a
program.
For example, pressing QUICKSTART at the Precor banner causes
the Manual Program to begin. Your age has not been entered and
is considered a null value. An LED does not blink in the SmartRate
display because the appropriate calculations have not been made.
Note: To remedy this situation after pressing QUICKSTART, press
MANUAL and then OK. Follow the prompts to enter your weight
and age.
Heart Rate Zone
Percent LED Lit LED Blinking Zone Label
Below 50 First Orange WARMUP
50 to 54 Second Orange WARMUP
55 to 59 Third Green FAT BURN
60 to 64 Fourth Green FAT BURN
65 to 69 Fifth Green FAT BURN
70 to 74 Sixth Green CARDIO
75 to 79 Seventh Green CARDIO
80 to 84 Eighth Green CARDIO
85 to 87 Ninth Orange PEAK
Above 87 Tenth Orange HIGH
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User’s Reference Manual: Heart Rate Features 7
Exercise to Your Target Heart Rate
A heart rate receiver is an integral part of the display so you can
monitor your heart rate while exercising. If you wear a chest strap or
grasp both touch-sensitive handlebar grips, your heart rate (beats per
minute) appears on the display.
The Precor web site (www.precor.com) has several suggestions for
workouts with varying levels of intensity. It provides many workout
details that include the appropriate target heart rate.
The AMT includes a heart rate program that lets you exercise based
on a specified target heart rate. As you exercise, the program monitors
your heart rate and automatically maintains it within a few beats per
minute of your selected target. To use this program, press the
PROGRAMS - HEART RATE key. For more information, refer to
Programs.
Heart Rate Analysis
Every time you complete a program using the chest strap or touchsensitive handlebar grips, the display provides a heart rate analysis
after the workout summary.
Your average heart rate appears followed by the maximum heart rate
achieved during your workout. A third display appears, if you entered
your age, and indicates the amount of time your heart rate remained
between the target zones shown.
The heart rate analysis is based on how often your heart rate signal is
received while exercising. If you use the chest strap, the average heart
rate will be more accurate than if you occasionally grasp the touchsensitive handlebar grips.
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User’s Reference Manual: Display Console 8
Display Console
CALORI ES display: The estimated cumulative
number of calories being burned appears.
QUICK
START
STRIDES / MIN
CAL / MIN
OK RESET
UNITS/
LANG.
METRICS
CALORIES
WARMUP FATBURN CARDIO PEAK HIGH
HEART RATE
SmartRate
2007 Precor Incorporated, en
RESISTANCE
PROGRAMS
INTERVAL
MANUAL
FAT BURNER
HEART RATE
STRIDE LENGTH
Upper display: Initially shows the Precor
banner. It changes to the program profile
when you select a program or press
QUICKSTART. A blinking column in the
profile indicates your position.
Number keys: When you begin a
program, you can use the number keys to
answer the setup prompts, such as your
weight and age. During an exercise
session, use the number keys to update
information. If the entertainment option is
attached, the number keys act as TV
channel controls.
QUICKSTART:
Press QUICKSTART to begin your
workout immediately.
Selection keys: Press the key to move
through the information in each column, so
you can choose what you want to display
during your session. Indicator lights appear
next to the item that is displayed.
Navigational keys: These keys let you
display or change exercise information and
end your session. For more information,
refer to Navigational Keypad.
Lower display: While you exercise, three
sets of numbers show information about
your session. For more information, refer
to Lower Display Keypad and the
Selection Keys.
Center display and the PROGRAMS
keypad: When you press a PROGRAMS
key, the program profile appears in the
upper display and the program name
appears in the center display. During your
session, additional information appears in
the center display depending on program
and user selections.
RES ISTANCE arrow keys:
Use the arrow keys to adjust the resistance.
HEART RATE display: If a heart rate is
detected, this area displays your heart rate.
SmartRate display: A blinking LED lights
when you choose a program and enter
your age during the setup prompts.
STRIDE LENGTH display: A lighted
pendulum swings according to your stride
length. The pendulum swings to the left as
y
ou move your left leg and to the right as
y
ou stride forward with your right leg. The
icons indicate which muscle groups are
affected.
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User’s Reference Manual: Display Console 9
More Information about the
Upper Display
The upper display encompasses the CALORIES, HEART RATE,
SmartRate, and a large rectangular program profile display. The
following descriptions explain what appears in the displays.
CALORIES: The estimated cumulative number of calories burned
appears during your exercise session.
HEART RATE: Your heart rate appears if you are using the chest strap
or touch-sensitive handlebar grips. Refer to Heart Rate Features.
SmartRate: A blinking segment indicates the zone your heart rate is in
when you enter your age after choosing a program and hold on to the
touch-sensitive handlebar grips or use a chest strap. Use this display
as a visual aid to keep your heart rate in your preferred zone. Refer to
Using SmartRate.
Program profile display: When you choose a program, the profile
appears during your exercise session. A blinking segment in the profile
indicates your position.
During a workout, the program profile raises or lowers according to
which RESISTANCE arrow key is pressed. The column height
changes according to the settings shown in Diagram 3. In most
programs, the program profile is affected by the RESISTANCE arrow
keys with the exception of the Basic HRC Program.
Diagram 3: Column height in the program profile
CALORIES
WARMUP FATBURN CARDIO PEAK HIGH
HEART RATE
SmartRate
STRIDE LENGTH
1 – 2
3 – 4
5 – 6
7 – 8
9 – 10
11 – 12
13 – 14
19 – 20
17 – 18
15 – 16
Column height
Resistance settings
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User’s Reference Manual: Display Console 10
Stride Length Display
The STRIDE LENGTH display presents a visual representation of the
length of your stride. The lighted pendulum swings to the right as you
stride forward with your right leg and swings to the left as your left leg
moves forward.
The icons indicate which muscle groups are affected by the length of
your stride. To view the actual measurement (inches or centimeters) of
the length of your stride, choose STRIDE LENGTH through the
METRICS key. Refer to Changing Your Workout Display Options.
As you lengthen your stride, the lighted pendulum should consistently
reach the same level on the right as on the left. This indicates that you
are expending the same amount of energy and affecting the same
muscle groups with your right leg as with your left.
More Information about the
Center Display
The center display presents the program name when you select a
program. During an exercise session, the center display becomes a
message bar showing additional information depending on user
selections and program interludes. For more information about the
selections which may appear in this display, refer to Exercise Session.
STRIDE LENGTH
CALORIES
WARMUP FATBURN CARDIO PEAK HIGH
HEART RATE
SmartRate
STRIDE LENGTH
Center Display
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User’s Reference Manual: Display Console 11
More Information about the
Lower Display
The lower display provides information about your workout session.
You can choose the type of information displayed in Column 1 and
Column 3 by pressing the adjacent Selection key. The numbers that
appear over each column of information relate to your workout
statistics and are described below.
Note: If you choose to rest a book or magazine on the display, you can
still view these workout statistics.
Column 1: TIME ELAPSED and TIME REMAINING
TIME ELAPSED—displays workout time in minutes and seconds and
indicates the amount of time you have been exercising. When you
exceed 60 minutes during a single workout, the TIME ELAPSED
display converts to hours and minutes.
Note: The club can place limits on workout time.
TIME REMAINING—shows the amount of time remaining in a
workout. If the selected workout time is less than 60 minutes, the
display shows time in minutes and seconds. If you select a workout
time greater than 60 minutes, the display reflects hours and minutes
until the countdown reaches 60 minutes, at which time the display
reverts to minutes and seconds.
Column 2: RESISTANCE
RESISTANCE—displays the resistance you feel against your stride.
The RESISTANCE arrow keys let you set a resistance level between
1and 20.
STRIDES / MIN
CAL / MIN
RESISTANCE
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User’s Reference Manual: Display Console 12
Column 3: CALORIES/MINUTE, STRIDES/MINUTE
DISTANCE
CAL/ MIN—displays the approximate number of calories burned per
minute.
STRIDES/MIN—displays the number of strides you complete in a
minute up to a maximum value of 510 strides per minute. A stride is an
exaggerated walking movement. If you start in a position with one foot
plate forward, a stride is completed when you move the rear foot plate
all the way forward while the other foot plate moves to the rear. Two
strides create one complete revolution of the flywheel. So, the value
that appears on the display is always an even number between 56 and
510.
DISTANCE—shows linear distance in either miles or kilometers. The
distance is calculated based on your calories per minute. The number
that appears indicates the distance achieved if the same amount of
calories were expended while walking or running.
Keypads
Use the keypads to enter your workout session selections, to affect
what appears on the display, and to establish your stride rate.
Four distinct keypads exist on the display and are discussed in this
section:
• Lower Display keypad and the Selection keys
• Navigational keypad in the center of the display
• PROGRAMS keypad
• Number keypad with the ENTER and CLEAR keys
Lower Display Keypad and the Selection Keys
Diagram 4: Lower Display keypad and the Selection keys
QUICK
START
STRIDES / MIN
CAL / MIN
RESISTANCE
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User’s Reference Manual: Display Console 13
Left selection key: Every time you press this key, the display
reflects either the amount of time elapsed since you began your
exercise session or, it shows the time remaining. An LED lights
and indicates which information is being displayed.
RESISTANCE: Press and hold the RESISTANCE arrow keys
to increase or decrease the force applied against your stride
from 1 to 20.
QUICKSTART: Press QUICKSTART to start your workout
immediately using the Manual Program. Refer to Choosing
QUICKSTART.
Right selection key: Every time you press this key the display
reflects either the calories per minute, the strides per minute, or
the distance travelled since you began your exercise session.
An LED lights and indicates which information is being
displayed.
Navigational Keypad
Diagram 5: Navigational keypad
The navigational keypad provides several ways to change your
exercise session and to display various workout statistics. The OK key,
which allows you to confirm display selections, is also part of the
navigational keypad.
TIME +/–: You can change the workout time, while you are
exercising, by pressing the TIME +/– key. A blinking number
appears in the center display. You can change the number using
the navigational arrow keys or enter a different time using the
number keys. Refer to Changing Your Workout Display
Options.
GOAL: Press the GOAL key to change the goal setting from
time, distance, or calories when using the Manual, Interval, or
Heart Rate Programs. Refer to Adjusting Program Goals.
Note: You cannot change the goal during the warm up phase of
the Heart Rate Program.
OK RESET
UNITS/
LANG.
METRICS
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User’s Reference Manual: Display Console 14
OK: Use the OK key to confirm responses to specific prompts.
Up and Down Arrows: These up and down arrows present the
available selections and affect what appears on the display.
METRICS: The METRICS key provides menu selections that let
you customize the display with specific workout statistics after
you are already engaged in exercising. Refer to Changing Your
Workout Display Options.
UNITS/LANG.: You can change the units of measure or select
one of seven different languages by pressing this key. The
display reflects your selections after you press the OK key. For
more information, refer to Changing the Units of Measure or
Selecting a Language.
RESET: Press this key to end the workout session and view
your workout summary. An exception to this rule exists if you
have entered the 30-second shutdown period. When you press
RESET, the display returns to the Precor banner. Refer to
Pausing During a Workout or the Cool-Down Period or
Self-Powered Features.
PROGRAMS Keypad
Diagram 6: PROGRAMS keypad
The PROGRAMS keypad provides access to all the exercise
programs. Press one of the four keys to access a program. Refer to
Table 2 below. For a description of each program, refer to Programs.
Note: Use the OK key to confirm your selection. For more information,
refer to Workout Options.
Table 2. Available programs
✳ Use of a chest strap or the touch-sensitive handlebar grips is required.
PROGRAMS key
MANUAL
INTERVAL
HEART RATE*
FAT B U R N E R
PROGRAMS
INTERVAL
MANUAL
FAT BURNER
HEART RATE
Page 17
User’s Reference Manual: Display Console 15
Number Keypad
Diagram 7: Number keypad
The number keypad has several functions depending on what is
connected to the AMT.
The CLEAR and ENTER keys provide the following functions:
CLEAR: Use the CLEAR key to remove the last number being
displayed.
ENTER: Use the ENTER key to accept the number being displayed.
Note: The OK and ENTER keys are usually interchangeable and
provide the same function when no peripheral devices are attached to
the AMT. However, when answering prompts that originate from a
CSAFE device or computer connection, use the ENTER key.
Connection Description
Computer
(CSAFE compatible)
If a computer is attached to the CSAFE
connection on the AMT, the number keypad
lets you enter your user ID and answer other
setup prompts.
Entertainment Option If an entertainment option is connected to the
display, the number keypad acts as a remote
control which you use to select the available
channels. You can also enter number values in
answer to exercise session prompts.
Nothing Whether or not peripheral devices are
attached to the unit, the keypad lets you enter
number values in answer to exercise session
prompts. You need to press ENTER or OK to
confirm the selection.
ENTERCLEAR
123
456
789
0
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User’s Reference Manual: Workout Options 16
Workout Options
CAUTION: Before beginning any fitness program, see your
physician for a complete physical examination. Know your
physician-recommended heart rate target zone.
1. Stand on the rear pedestal and face the display.
2. Place one foot in the lower foot plate and grasp an arm or a
stationary handlebar for stability while you step into the other
foot plate.
3. When you are comfortably situated, begin climbing.
CAUTION: Hold on to a handrail to balance yourself.
4. Select one of the following options:
Option... Steps...
To start exercising
immediately
•Use the QUICKSTART key.
• Refer to Choosing QUICKSTART.
To select a program • Press a PROGRAMS key.
• Refer to Selecting a Program.
To enter a user ID • Use the ENTER key.
• Refer to Storing Workout Statistics.
To set display preferences
in units of measure or
language
• Use the UNITS/LANG. key.
• Refer to Setting Display Preferences
Before Exercising.
Page 19
User’s Reference Manual: Workout Options 17
Choosing QUICKSTART
1. While the Precor banner scrolls, press QUICKSTART to begin the
Manual Program.
QUICKSTART applies the following defaults:
2. Use the RESISTANCE arrow keys to change the resistance.
3. Maintain a comfortable and consistent stride rate while exercising.
Note: To use the SmartRate feature, you need to specify your
age. In this case, press the MANUAL key and then press OK.
Enter your weight (1—999) and then your age (1—99) when
prompted.
Prompts Default Value
Program Manual
Time Club setting
Weight 150 lb (68 kg)
Age 0
QUICK
START
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User’s Reference Manual: Workout Options 18
Selecting a Program
1. While the Precor banner scrolls, press one of the PROGRAMS
keys. A portion of the program profile appears in the upper display.
The program name appears in the center display.
2. Choose the program you want by pressing OK. For a description
of each program, refer to Programs.
3. A workout time blinks in the center display. To change the time,
use the number keys or navigational arrow keys. Confirm your
entry by pressing OK.
The maximum allowable time is 240 minutes. To adjust your
workout time while exercising or exercise indefinitely in a program,
refer to Changing the Workout Time.
Note:
A workout time prompt does not appear if you select FAT
BURNER because the program is preset to 28 minutes.
4. Enter your weight (1 – 999) and then your age (1 – 99) when
prompted.
Note:
To change a value (program, workout time, weight, or age)
that you have already entered, press RESET to return to the Precor
banner. Select a program and reenter the appropriate values.
PROGRAMS
INTERVAL
MANUAL
FAT BURNER
HEART RATE
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User’s Reference Manual: Workout Options 19
Storing Workout Statistics
Many clubs connect the AMT to a computer so you can easily retrieve
your workout statistics and determine how well you are meeting your
fitness goals. If you are interested in maintaining workout statistic
information, ask the club personnel to create a user account and a
user ID for you. A user ID entry is required to store your workout
statistics.
Note: If the display is blank, you will need to begin moving the foot
plates to supply power to the unit. If the Precor banner appears, the
AMT is not connected to a computer. Refer to Selecting a Program or
Choosing QUICKSTART.
If the AMT is connected to a computer, the following appears:
CHOOSE QUICKSTART, ENTER, OR A PROGRAM TO BEGIN
To save the workout statistics generated during your exercise session,
take the following steps:
1. Press ENTER.
2. Use the number keypad to specify your 5-digit user ID. If you make
a mistake, use the CLEAR key and reenter the correct number.
3. When your user ID is shown, press ENTER.
A message appears and indicates when the user ID is accepted
by the computer.
4. To begin your exercise session, select a program. Refer to
Selecting a Program.
Note:
To bypass the user ID entry, press ENTER while all five zeros
appear in the user ID field. The workout statistics generated during
your exercise session will not be added to your file.
Page 22
User’s Reference Manual: Workout Options 20
Setting Display Preferences Before
Exercising
While the Precor banner scrolls, you have the opportunity to set units
of measure and language display preferences.
Once you set your display preferences, you have a 5-second window
to select a program. If you do not select a program from the
PROGRAMS menu or press QUICKSTART within the 5-second
window, the preferences return to the club settings. If you press the
RESET key, the club setting is reinstated.
1. As the Precor banner scrolls, press UNITS/LANG. Continue
pressing the key to view the two menu options: UNITS and
LANGUAGE.
2. When you are ready, press OK to select the displayed menu
option.
3. Use the arrow keys on the navigational keypad to display your
preference, and then press OK to select it.
4. Follow the prompts on the display and return to the Precor banner.
Note: The changes that you make prior to a workout reset to the club
settings whenever the exercise session ends and the display returns
to the Precor banner. Changes to your display preferences can also
be made during your exercise session. Refer to Changing Your
Workout Display Options.
Menu Option Preferences Effect
UNITS U.S. or METRIC Determines which units
of measure appear on
the display.
LANGUAGE ENGLISH, DEUTSCH,
ESPANOL, FRANCAIS,
NEDERLANDS, PORTUGUES,
and RUCCKIJJ.
Causes the display
messages and prompts
to appear in the chosen
language.
Page 23
User’s Reference Manual: Workout Options 21
Cooling Down After a Workout
Incorporate a cool-down period into your workout to help lower your
heart rate and minimize muscle stiffness or soreness.
When you complete a program with a time limit or specified goal, you
automatically enter a cool-down period. The resistance is reduced by
20%. To readjust the resistance, press the arrow keys.
Note: The program goal or workout time cannot be changed during
the cool-down period.
A workout summary appears at the end of the cool-down period. Refer
to Ending a Workout.
A cool-down period will not be appended to your workout session if
the following occurs:
• The club allows the NO LIMIT option for a user’s workout time and,
you enter a time goal of zero, essentially setting an unlimited
workout time.
• The club sets a cool-down time of zero, which eliminates the cool-
down phase.
• You exit a program before completing it.
If you specify an unlimited workout time or the club removed the cooldown phase, remember to incorporate a cool-down period at the end
of your workout.
Pausing During a Workout or the
Cool-Down Period
If you stop moving the foot plates anytime during a workout or during
a cool-down period, the AMT begins a 30-second shutdown. You
cannot pause for a longer period of time or change to a different
program unless the club has the optional power adapter attached to
the unit.
When the optional power adapter is attached, you can pause for a
set time, usually two minutes. If you do not resume exercising during
that time, the display returns to the banner.
1. To pause, stop moving the foot plates.
2. To resume exercising from pause mode, begin climbing.
Note: In pause mode, you have the ability to change your program
selection or display options if the optional power adapter is attached.
Refer to Changing Programs in Mid-session and Changing Your
Workout Display Options.
Page 24
User’s Reference Manual: Workout Options 22
Ending a Workout
CAUTION: Hold on to a handrail when you near the end of your
exercise session.
1. To view your workout summary, maintain your stride rate above 56
strides per minute when you complete the cool-down period.
The workout summary appears and shows your cumulative
workout statistics including warm-up and cool-down periods. You
can review your workout statistics as long as you continue to move
the foot plates to maintain power.
2. End your workout by pressing the RESET key and return to the
Precor banner.
3. Stop moving the foot plates.
4. Hold on to a handrail as you step off the AMT.
Note: If the optional power adapter is attached, you do not have to
continue moving the foot plates to view your workout statistics. When
you complete the cool-down period, the workout summary appears.
When you are ready, press RESET to return to the Precor banner.
If you hold onto the touch-sensitive handlebar grips or wear a chest
strap while exercising, a heart rate analysis appears during the
workout summary. Refer to Heart Rate Analysis.
Page 25
User’s Reference Manual: Programs 23
Programs
This section describes the programs available on the AMT. Use this
section as a reference tool to better understand each program’s
purpose.
Choosing a Program
Choosing a program depends on your goals. If you are a beginner or
returning to regular exercise, you can start a cardio-conditioning
program to slowly return your body to a comfortable level of exercise.
If you have been exercising and feel that you have an intermediate or
advanced fitness level, you probably have established goals. The
Precor web site (www.precor.com) can give you many ideas about
fitness routines and advice from the experts.
Most of the exercise choices on the AMT are preprogrammed with the
option to override the suggested levels by using the RESISTANCE
arrow keys. An exception to this rule is the Heart Rate Program.
If your level of exertion becomes too great, reduce your stride rate or
adjust the resistance level by using the RESISTANCE arrow keys to
override each upcoming segment in the program profile. If you use the
arrow keys, the profile changes accordingly.
Program Tips
• While exercising, you need to move the foot plates constantly.
Stopping any movement causes the AMT to shut down to
conserve battery power. START CLIMBING appears on the
display and the AMT displays a 30-second countdown before it
shuts off. If you move the foot plates during the countdown period,
you can resume exercising where you left off.
• Begin at the Precor banner and choose a program by pressing a
PROGRAMS key or QUICKSTART. Refer to Workout Options.
• A blinking column indicates your position as you progress through
a program.
• Prior to choosing a program, you may press the UNITS/LANG. key
to access units of measure or language settings. After pressing
OK to confirm new settings, you must select a program within five
seconds for the changes to become effective. Refer to Setting
Display Preferences Before Exercising.
• To use the SmartRate feature, you need to specify your age and
wear a chest strap or hold on to the touch-sensitive handlebar
grips. For more information, refer to Changing Your Workout
Display Options.
• The club can set limits on workout, pause, and cool-down times.
Check with your club or facility manager to learn if any club limits
are in place that might affect your program selections.
Page 26
User’s Reference Manual: Programs 24
Manual Program
The Manual Program profile, available by pressing the MANUAL key,
begins as a flat line. You control resistance settings using the
RESISTANCE arrow keys. The program profile reflects any changes.
The blinking column indicates your position in the program.
The workout time reflects the club setting. A cool-down period occurs
automatically when you end your workout.
Note: An exception to the cool-down period exists if the club allows it.
Refer to Cooling Down After a Workout for more information.
To change the workout time, press the TIME +/– key. Refer to
Changing the Workout Time. To change to a distance or calorie goal,
press the GOAL key. Refer to Changing Your Workout Display
Options.
Interval Program
The Interval Program, available by pressing the INTERVAL key, is
among the best for conditioning your cardiovascular system. The
program raises and lowers your level of exertion repeatedly for the
specified period of time.
The program lets you choose the rest and work intervals according to
your training regimen.
While exercising, you can vary your stride rate and the resistance. To
change the preset resistance settings, use the RESISTANCE arrow
keys. The settings are repeated throughout the remainder of the
program. The display lets you know when the resistance is about to
change, and indicates the levels of the next interval.
The initial settings for resistance are:
If you prefer to set a calorie or distance goal, use the GOAL key. Refer
to Changing Your Workout Display Options.
MANUAL
Rest interval resistance: 1
Work interval resistance: 4
INTERVAL
Page 27
User’s Reference Manual: Programs 25
Basic HRC Program
The Basic Heart Rate Control Program lets you set a target for your
heart rate. The program adjusts the resistance to maintain your heart
rate within two beats per minute of the target heart rate while you
exercise. To use this program, you must enter your age and wear a
chest strap so your heart rate can be monitored throughout the
session.
Important: Consult your physician to determine the appropriate
target heart rate for your age and fitness level. If your physician
recommends a different target heart rate than the one that appears on
the display, use the navigational arrow keys to change the target heart
rate once you finish the warm-up period. Do not exercise over the
recommended range.
Basic HRC Program Tips
The Basic HRC Program enhances your overall cardiovascular fitness
levels to help you achieve your weight loss and fitness goals. Read
through the following tips before selecting the Basic HRC Program.
These tips provide general information regarding how the program
functions. For more information and exercise suggestions, refer to the
Precor web site at www.precor.com.
Important: Maintain a consistent stride rate above 56 strides per
minute. Automatic adjustments to the resistance cannot take place if
you drop below the minimum power requirements.
• The program provides a 3-minute warm-up period. During this
time, you may change the resistance, but you cannot change the
goal setting.
Note: When your target heart rate is achieved or the 3-minute
period elapses, the warm-up period ends and the program begins
at which point, you may change to a distance or calorie goal.
• The program automatically adjusts the resistance to keep your
heart rate at the selected target. After the warm-up period,
pressing the RESISTANCE arrow keys no longer affects the
resistance levels. Check the SmartRate display to see if you are
maintaining your preferred zone. Check the HEART RATE display
to determine your actual heart rate. For information about
understanding your target heart rate, refer to Heart Rate Features.
HEART
RATE
Page 28
User’s Reference Manual: Programs 26
• You can change the target heart rate, but doing so affects the
unit’s ability to maintain your target heart rate in the preferred zone.
It takes time for the AMT to readjust the resistance so that your
heart rate remains on target.
• The workout time is set to the club limit. To adjust the time, press
the TIME +/– key and use the navigational arrow keys followed by
OK to change the workout time.
• A cool down period is automatically added to the end of the
program.
If you are having difficulty with the heart rate features, talk to your club
or facility manager.
Fat Burner Program
The Fat Burner Program, available by pressing the FAT BURNER key,
is a fairly intense 28-minute program designed to burn fat and
increase your cardiovascular conditioning. Review the program profile
on the display to determine the ascent and descent levels of the
program.
Anytime during a workout, you can override the settings by pressing
the RESISTANCE arrow keys. The changes raise or lower the
columns on the remaining portion of the program profile.
FAT BURNER
Page 29
User’s Reference Manual: Exercise Session 27
Exercise Session
This section describes how to access the following attributes through
the use of the navigational keypad. Any display selections set during
the course of your exercise session are reset to the club settings when
you end your session.
While exercising, you can:
• change the program you are using
• change the workout time
• choose between time-, distance-, or calorie-type goals
• display more workout statistics
• choose between U.S. standard and Metric units of measure
• display messages and prompts in a different language
Note: Prior to selecting a program, you can select preferences for
language and units of measure. Refer to Setting Display Preferences
Before Exercising.
When you enter a navigational key menu such as UNITS/LANG. or
TIME +/–, you have 30 seconds to make your selection. If no
selection is made during those 30 seconds, the display automatically
returns to the program session.
Important: Do not press the RESET key, during those 30 seconds,
in an attempt to return to your program because you will inadvertently
exit your program. A the workout summary appears when you exit the
program.
Changing Programs in Mid-session
You can change programs in the middle of a session by selecting a
new program from the PROGRAMS key menu. All accumulated
workout statistics are transferred to the new program as you continue
exercising.
Note: You cannot select a different program if you stop moving the
foot plates and the AMT begins its 30-second shutdown. Refer to
Pausing During a Workout or the Cool-Down Period.
Certain programs are not available for mid-session transfers due to set
goals and program preferences. If this occurs, a message scrolls
across the center display.
Page 30
User’s Reference Manual: Exercise Session 28
Changing the Workout Time
To change the duration of your program, take the following steps:
1. Press TIME +/–.
2. A workout time blinks in the center display. Use the navigational
arrow keys or the number keys to adjust the time.
3. Press OK.
A message scrolls across the display indicating that the new
workout time has been accepted. If you choose this option, the
automatic cool-down period is eliminated. You will need to
incorporate a cool-down period when you end the program.
The club can limit the duration of exercise sessions and certain
programs have fixed time goals which do not allow adjustments. If your
attempt to change the workout time is not accepted, display
messages scroll and indicate the reasons.
Adjusting Program Goals
To designate a distance, calories, or time goal while exercising take
the following steps:
1. Press GOAL. Continue pressing the key to scroll through the
available options: TIME, DISTANCE or CALORIES.
2. When you are ready, press OK to select the displayed goal.
3. A blinking number appears indicating that the system is ready for
adjustments to the goal. Use the number keys or navigational
arrow keys to change the setting.
4. When you are ready, press OK. If the program you are using
allows changes to goal settings, a prompt scrolls across the
display indicating that your selection has been accepted. The
TIME REMAINING display changes according to the goal being
set.
Selection Description
TIME •
A time-based goal is the setting for all
programs. If you want to exercise for a set
time, select this goal.
DISTANCE • A distance-based goal lets you select a set
distance between 1 and 50 miles or
kilometers (km).
CALORIES • A calories-based goal lets you exercise until
you reach a set calorie amount between 1
and 1000.
Page 31
User’s Reference Manual: Exercise Session 29
Changing Your Workout Display Options
During an exercise session, the center display becomes a message
bar. It can show additional workout statistics depending on user
selections accessed through the METRICS menu.
To display more workout statistics or choose one among them, take
the following steps:
1. Press METRICS.
2. Scroll through all the available workout statistic displays by
continually pressing the METRICS key. Refer to Table 3.
3. When you are ready, press OK to select a displayed metric or
display the entire menu consecutively, by selecting SHOW ALL.
Note:
To remove a scrolling statistic from the message bar, you
need to reenter the METRICS menu and select a different workout
statistic display or select the OFF option.
Table 3. Workout statistics available in the OPTIONS menu
OPTIONS Menu Description
% COMPLETE Shows how much of the program goal you have
completed.
TIME IN ZONE Displays the total time that your heart rate is within
the range of 55% to 84% of your target heart rate.
SEGMENT TIME
REMAINING
Indicates the amount of time, in minutes and
seconds, that remain in the highlighted column of
the profile before the next column begins blinking.
AVERAGE SPEED Displays the average miles or kilometers per hour.
The number that appears is determined by dividing
the total strides by the elapsed time.
CALS/MIN Displays the approximate number of calories
burned per minute.
CALS/HR Displays the approximate number of calories
burned per hour.
WATTS Shows your current energy expenditure level.
METS Shows the metabolic units associated with your
current energy expenditure level, derived from the
calories per minute value and adjusted for your
weight.
Page 32
User’s Reference Manual: Exercise Session 30
Changing the Units of Measure
Display measurements can appear in either Metric or U.S. Standard.
To change this setting, perform the following steps:
1. Press UNITS/LANG. The word UNITS appears on the display.
2. Press OK. UNITS is replaced by the one of two options: U.S. or
METRIC.
3. Toggle between the two options by pressing the ▼ key on the
navigational keypad.
4. When you are ready, press OK to select the displayed unit of
measure. A message scrolls across the display indicating that the
unit of measure has changed.
TARGET HR Shows the current target heart rate setting.
AVG HEART RATE Displays your average heart rate. The number is
based on systematic sampling taken while you are
exercising. A chest strap will give you a more
accurate heart rate average than if you
occasionally use the touch-sensitive handlebar
grips. If no heart rate reading occurred during your
exercise session, 0 BPM or three dashes appear
when you change to this display.
STRIDE LENGTH Shows the current length of your stride in inches
or centimeters.
SHOW ALL Presents all the workout statistics in this menu in
consecutive order.
OFF Stops scrolling the workout statistics, found in this
table, across the message bar.
OPTIONS Menu Description
Page 33
User’s Reference Manual: Exercise Session 31
Selecting a Language
You can choose to display text messages in seven different languages.
To select a different language before or during an exercise session,
take the following steps:
5. Press UNITS/LANG. Press the key a second time and
LANGUAGE appears and scrolls across the display.
Note:
When you press the UNITS/LANG. key a third time, you exit
the menu and return to the Precor banner. The center display
appears blank. To reenter the menu, press UNITS/LANG. again.
6. While LANGUAGE scrolls across the display, press OK to
select it.
7. Continually scroll through the available language options by
pressing the ▼ key on the navigational keypad.
ENGLISH, DEUTSCH, ESPANOL, FRANCAIS, NEDERLANDS,
PORTUGUES, and RUCCKIJJ.
8. When you are ready, press OK to select the displayed language. A
message scrolls across the display indicating that the language
has been changed.
Page 34
User’s Reference Manual: Exercise Session 32
Notes:
Page 35
Page 36
C10 0i U RM 49737-102, en
30 April 2007
Precor, C, CrossRamp, EFX, M, Move Beyond, and SmartRate are registered trademarks of Precor Incorporated.
AMT, Adaptive Motion Trainer, Crosstrainer, QuickStart, and StretchTrainer are trademarks of Precor Incorporated.
Copyright 2007 Precor Incorporated.
Specifications subject to change without notice.
www.precor.com
NOTICE:
Precor is widely recognized for its innovative, award winning designs of exercise equipment. Precor aggressively seeks
U.S. and foreign patents for both the mechanical construction and the visual aspects of its product design. Any
party contemplating the use of Precor’s product designs is hereby forewarned that Precor considers the unauthorized
appropriation of its proprietary rights to be a very serious matter. Precor will vigorously pursue all unauthorized
appropriation of its proprietary rights.
Precor Incorporated
20031 142nd Ave NE
P.O . B ox 7 202
Woodinville, WA USA 98072-4002
C100i Commercial Adaptive Motion Trainer
Produc t Specifications
Product Features
Length 74 in (199 cm)
Width 28 in (72 cm)
Height 69 in (176 cm)
Weight 445 lb (202 kg)
Shipping weight 520 lb (236 kg)
Power Self-powered
Frame Powder-coated steel
Regulatory Approvals FCC, ETL, CE, EN957
CSAFE Compatible
Entertainment Option Available
Heart Rate Telemetry
QuickStart
TM
SmartRate
®
Touch Heart Rate
Progra ms
Manual
Interval
Heart Rate
Basic HRC*
Fat Burner
Electronic Readouts
✳ Use of a chest strap or the touch-sensitive handlebar grips is required.
% Complete Resistance
Average Heart Rate* Segment Time Remaining
Average Speed SmartRate*
Calories Stride Length
Calories Per Minute Strides Per Minute
Calories Per Hour Target Heart Rate
Distance Time
Heart Rate* Time Elapsed
Heart Rate Analysis* Time in Zone*
Language Time Remaining
Maximum Heart Rate* Units
METS Watts
Profile Workout Summary
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