USER`S MANUAL
Contents
1. Ei LOW HIGH PROGRAM SELECT FAN v ER qP FA 60 70 dr de dr STEPSPERMINUTE 80 90 Note If there is a sheet of clear plastic on the face of the console remove it before using the console FEATURES OF THE CONSOLE The advanced console offers a selection of features designed to make your workouts more enjoyable and effective When the manual mode of the console is selected the stepping speed can be changed with the touch of a button As you exercise the console will display continuous exercise feedback You can even measure your heart rate using the handgrip pulse sen sor or the optional chest pulse sensor see page 15 The console also offers four preset workout programs Each program automatically changes the stepping speed as it guides you through an effective workout The console also features new iFIT com interactive technology Having iFIT com technology is like having a personal trainer in your home Using the included audio cable you can connect the stepper to your home stereo portable stereo or computer and play special iFIT com CD programs iFIT com CD s are available separately IFIT com CD programs automatically con trol the stepping speed as a personal trainer coaches you through every step of your workout High energy music provides added2. AY Nordiclrack MIN 740 USER S MANUAL Model No NTCCM58020 Serial No Serial Number Decal on frame QUESTIONS As a manufacturer we are committed to complete customer satisfaction If you have ques tions or if there are missing parts we will guarantee com plete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 888 936 4266 Mon Fri 8 a m 6 30 p m Eastern Standard Time exclud ing holidays ACAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference A www nordictrack com TABLE OF CONTENTS IMPORTANT PRECAUTIONS coco 2 BEFORE YOU BEGIN ciones daragi ata pd ae ira A a a ened A ROS A qua me a 3 ASSEMBLY siii ae e e a p ee ede 4 HOW TO OPERATE THE STEPPER sucio ace da yuku a eke Vee ee ei Pia aa 8 TROUBLESHOOTING AND MAINTENANCE 16 EXERGISE GUIDELINES sais siea cats a Pa RR a 17 PART LIST errore A Gace datas aid ee aca ae el ee Gl age ee eet Pa es Die aes 18 EXPLODED DRAWING iii a ee ig mc Ran Salata I ad Baa boas e Ob we 19 HOW TO ORDER REPLACEMENT PARTS Back Cover LIMITEDWARRANTN cela ao le eras i af Sea eae cs Back Cover NordicTrack is a registered trademark of ICON IP INC IMPORTAN
3. HOW TO USE IFIT COM CD PROGRAMS To use iFIT com CD programs the stepper must be connected to your portable CD player portable stereo home stereo or computer with CD player See HOW TO CONNECT THE STEPPER TO YOUR CD PLAY ER OR COMPUTER on pages 12 and 13 For infor mation about the availability of iFIT com CD s call 1 888 936 4266 Follow the steps below to use an iFIT com CD program El Begin stepping to activate the console See step 1 on page 9 A Select the iFIT com mode When the con sole is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator above the button will light Insert an iFIT com CD into your CD player and press the play button A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions 14 The program will function in almost the same way as a workout program see step 3 on page 11 However an electronic chirping sound will alert you when the stepping speed is about to change Note If the stepping speed does not change when a chirp is heard e Make sure that the indicator above the iFIT com button is lit e Adjust the volume of your CD player If the volume is too high or too low the console may not detect the program signals e Make sure that the audio cable is properly connected and that it
4. program or the iFIT com mode select the manual mode by pressing the Program Select button repeatedly until a staircase appears in the matrix and the indicator above the iFIT com button is not lit Begin stepping and change the stepping speed as desired While you are stepping change the stepping speed by pressing the Slower or Faster button When the Slower button is pressed the resistance of the pedals will increase and your stepping speed will decrease when the Faster button is pressed the resistance will decrease and you will have to increase your stepping speed to prevent both pedals from sinking to the floor The stepping speed can be decreased or increased in incre ments of 5 steps per minute To change the step ping speed quickly press one of the Steps Per Minute buttons SPEED HEART RATE Co FAT E CALORIES AO I Note After the Slower Faster or Steps Per Minute buttons are pressed it will take a moment for the stepper to reach the selected setting Make sure to continue stepping while changing the stepping speed Monitor your progress with the matrix the Training Zone bar and the two displays The matrix When the manual mode or the iFIT com mode is selected the matrix will display a stair case As you exer cise the indicators in the staircase will light one at a time until the entire staircase is lit This cycle
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6. 26 and the two M10 Nylon Locknuts not shown Then remove the two M4 x 38mm Screws 64 and the three M4 x 25mm Screws 65 Carefully slide the Right Side Shield 8 off the stepper 16 Turn the Flywheel 46 until the Magnet 32 is aligned with the Reed Switch 56 refer to the inset drawing Loosen the indicated Screw 52 Slide the Reed Switch slightly closer to the Flywheel and retighten the Screw Make sure that the Magnet will not hit the Reed Switch when the Flywheel turns Repeat until the console displays correct feedback Carefully slide the Right Side Shield 8 back onto the stepper Reattach the three M4 x 38mm Screws 64 and the two M4 x 25mm Screws 65 Reattach the Pedal Bracket 13 HOW TO LEVEL THE STEPPER If the stepper rocks slightly during use turn one or both of the Feet 15 under the Stabilizer 2 until the stepper is level EXERCISE GUIDELINES 44 WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for individuals over the age of 35 or individuals with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in deter mining heart rate trends in general The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are es
7. is fully plugged in Monitor your progress with the two displays B Measure your heart rate if desired See step 4 on page 9 See step 5 on page 10 6 Turn on the fan if desired See step 6 on page 10 When the program is finished the console will automatically turn off 7 See step 7 on page 10 HOW TO USE PROGRAMS DIRECTLY FROM OUR WEB SITE Our Web site at www iFIT com allows you to play FIT com programs directly from the internet To use programs from our Web site the stepper must be con nected to your home computer See HOW TO CON NECT YOUR COMPUTER on page 13 In addition you must have an internet connection and an internet service provider A list of specific system requirements is found on our Web site Follow the steps below to use a program from our Web site El Begin stepping to activate the console See step 1 on page 9 P Select the iFIT com mode When the console is turned on the manual mode will be selected To select the iFIT com mode press the iFIT com button The indicator above the button will light ASTER Go to your computer and start an internet connection Start your Web browser if necessary and go to our Web site at www iFIT com Follow the desired links on our Web site to select a program Read and follow the on line instructions for using a program Follow the on line instructions to start the program When you start the program an
8. metal contacts using a soft cloth never use alcohol abrasives or chemicals 10 6 Turn on the fan if desired To turn on the fan at low speed press the Fan button Pivot the fan to the desired angle To turn on the fan at high speed press the Fan button a second time To turn off the fan press the Fan button a third time 7 When you are finished exercising the console will automatically turn off If the pedals are not moved for several seconds a tone will sound the console will pause and the left display will begin to flash If the pedals are not moved for about one minute the console will turn off but the displays will not be reset lf the pedals are not moved for about five minutes the console will turn off and the dis plays will be reset Note The console features an information mode that keeps track of the total number of hours that the step per has been used and the total number of steps that have been completed To view this information hold down the Program Select button for about EX TIME SEGMENT TIME three seconds The left display will show the total number of hours EU LI ESSTEPS VERTICAL FEET that the stepper has E been used Press the iFIT com but ESTIME SEGMENT TIME ton The left display will then show the total number of steps com TE Fl J It e2STEPS r VERTICAL FEET pleted divided by
9. more than 250 pounds trends in general A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health prob lems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new NordicTrack MTN 740 stepper Stepping is one of the most effec tive exercises for increasing cardiovascular fitness building endurance and toning the entire body The NordicTrack MTN 740 stepper blends advanced engi neering with innovative styling to let you enjoy this exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the stepper If you have additional ques tions please call our Customer Service Department Fan Handlebar Water Bottle Holder Side Shield Wheel LEFT SIDE No water bottle is included toll free at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m Eastern Standard Time excluding holidays To help us assist you please note the prod uct model number and serial number before calling The model number is NTCCM58020 The serial num ber can be found on a decal attached to the stepper see the front cover of this manual for the location of the decal Before reading further pl
10. motivation Each CD features two programs designed by certified personal trainers For information about the availability of iFIT com CD s call toll free 1 888 936 4266 With the stepper connected to your computer you can also go to our Web site and access programs directly from the internet Explore www iFIT com for details HOW TO EXERCISE ON THE STEPPER Hold the handle bars and step onto the pedals Begin stepping with a smooth continu ous motion Because the ped als move indepen dently of each other you must maintain a continu ous motion or both pedals will sink to the floor Change the stepping speed see step 3 on page 9 until you can comfortably maintain a continu ous motion As you step you can exercise your upper leg muscles by keeping your feet flat on the pedals To focus on your calf muscles rise on your toes as you step Stand erect or lean forward slightly as you exercise Always keep your back straight to avoid injury HOW TO USE THE MANUAL MODE Begin stepping to activate the console The stepper requires no batteries or external power source Power is supplied to the step per by a generator while you are stepping To activate the console begin stepping After a few seconds the console displays will light A tone will then sound and the console will be ready for use Select the manual mode When the power is turned on the manual mode will be selected If you have selected a
11. will then repeat The Training Zone bar The Training H Zone bar will show the approximate intensity level of your exercise For example if three or four indicators in the bar are lit the bar shows that the intensity level is ideal for fat burning AL FEET FAT EI E e A COOLDOWN FAT BURN ENDURANCE PERFORMANCH TRAINING ZONES The left display The left display will show the elapsed time the total num ber of steps you have completed and the approxi mate number of vertical feet that you have stepped The display will change from one number to the next every few seconds as shown by the indicators around the display Note When a pro gram is selected the display will show the time remaining in the program and the time remaining in the current segment of the program instead of the elapsed time TIME SEGMENT TIME II El I tt Lt COSTEPS E VERTICAL FEET 1 E El The right display The right display See will show your step I fa ping speed and the I I approximate num SSIS bers of fat calories and calories you have burned see FAT BURNING on page 17 The display will change from one number to the next every few seconds as shown by the indica tors around the display The display will also show your heart rate when you use the handgrip pulse sensor or the optional chest pu
12. 100 E HT For example if the num ber 750 appears 75 000 steps have been completed Press the Program Select button again to exit the information mode HOW TO USE PRESET WORKOUT PROGRAMS Begin stepping to activate the console See step 1 on page 9 Select one of the four workout programs When the power is turned on the manual mode will H j be selected To select a workout program press the Program Select button repeatedly until a P 1 P 2 P 3 or P 4 appears in the right display r SPEED HEART RATE E FAT EU CALORIES i When a workout program is selected the matrix will show the first seven stepping speed settings of the program The left display will snow how long the program will last Begin stepping to start the program Each program is divided into several time seg ments of different lengths The left display will show the time remaining in the program and the time remaining in the current segment of the pro gram One stepping speed is programmed for each segment The same stepping speed may be programmed for two or more consecutive seg ments The stepping speed setting for the first segment will be shown in the flashing Current Segment column of the matrix The step ping speed settings for the next several segments will be shown in the columns to the right Current Segment
13. T PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the stepper 1 Read all instructions in this manual before 8 Always wear suitable exercise clothing using the stepper when using the stepper Wear athletic shoes for foot protection 2 Use the stepper only as described in this manual 9 Always hold the handlebars when mounting dismounting or using the stepper 3 It is the responsibility of the owner to ensure that all users of the stepper are adequately 10 Keep your back straight when using the informed of all precautions stepper do not arch your back 4 Place the stepper on a level surface Cover 11 If you feel pain or dizziness while exercis the floor beneath the stepper to protect the ing stop immediately and cool down floor or carpet Keep the stepper indoors away from moisture and dust 12 The stepper is intended for in home use only Do not use the stepper in a commer 5 Inspect and properly tighten all parts regu cial rental or institutional setting larly Replace any worn parts immediately 13 The pulse sensor is not a medical device 6 Keep children under the age of 12 and pets Various factors including the user s move away from the stepper at all times ment may affect the accuracy of heart rate readings The pulse sensor is intended only 7 The stepper should not be used by persons as an exercise aid in determining heart rate weighing
14. ease familiarize yourself with the parts that are labeled in the drawing below Book Rack Console Pulse Sensor Adjustable Foot ASSEMBLY Assembly requires two people Place all parts of the stepper in a cleared area and remove the packing mate rials Do not dispose of the packing materials until assembly is completed In addition to the included allen wrenches assembly requires an adjustable wrench A and a rubber mallet BS a As you assemble the stepper use the drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 18 The second number refers to the quantity used in assembly Note Some small parts may have been pre assem bled for shipping If a part is not in the parts bag check to see if it has been pre assembled Of Of M8 Nylon y M8 Split M10 Split Locknut 28 4 Locknut 27 4 Washer 54 4 Washer 30 6 WW Console M10 x 75mm Button Screw 57 4 Screw 92 2 do do M10 x 25mm Button M10 x 82mm Button Screw 29 4 Bolt 26 4 my A M8 x 35mm Button Bolt 24 4 M1 LE Le 1 While another person lifts and holds the indicated end of the Frame 1 attach the Front Stabilizer 95 to the Frame with two M10 x 75mm Button Screws 92 Make sure that the Front Stabilizer is turned so the Wheels 67 are not touching the fl
15. ever nature Some provinces do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantabili ty or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some provinces do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from province to province ICON OF CANADA INC 900 de l Industrie St Jer me QC J7Y 4B8 Part No 218032 RO804A Printed in Canada 2004 ICON IP INC
16. lebar Hold two Handlebar Bushings 66 around the rectan gular tube on the left side of the Upright 3 Slide the Left Handlebar 6 onto the Handlebar Bushings and the tube on the Upright be careful not to damage the the Handgrip Pulse Wire 70 or the Pulse Extension La Wire 98 Attach the Left Handlebar with two M8 x gt a Be careful 35mm Button Bolts 24 two M8 Split Washers 54 i 0 to avoid and two M8 Nylon Locknuts 28 be careful not to pinching the damage the Wires as you insert the Button Bolts Wires 70 Firmly tighten the Nylon Locknuts 98 during this step Attach the Right Handlebar 5 in the same way 6 While another person holds the Console 4 near the Upright 3 connect Extension Wire Harness 77 the Pulse Extension Wire 98 and the ground wires to the corresponding wires on the Console Insert any slack wire up into the Console and down into the Upright Attach the Console 4 to the Upright 3 with four Console Screws 57 Make sure that the wires are not pinched Snap the bookrack onto the Console 4 in the location shown Be careful to avoid pinching the wires during this step 7 Make sure that all parts of the stepper are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the stepper INSTALLING THE RECEIVER FOR THE OPTIONAL CHEST PULSE SENSOR If you purchase the optional chest p
17. lse sensor Note Each time the stepping speed changes the dis play will show the stepping speed Ea J B Measure your heart rate if desired Note If you hold the handgrip pulse sensor and wear the optional chest pulse sensor at the same time the console may not display your heart rate accurately If there are thin sheets of plastic on the metal con tacts on the handgrip pulse sensor peel off the plastic To measure your heart rate hold the con tacts your palms must be resting on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands When your pulse is detected the Heart Rate indica tor above the right display will begin to flash one or two dashes will appear in the right display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 sec onds Co SPEED HEART RATE I II I JC FAT CALORIES El bl J Note If you continue to hold the pulse sensor the right display will show your heart rate for up to 30 seconds The display will then show your heart rate along with the other modes If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move your hands excessively or to squeeze the metal contacts too tightly For opti mal performance clean the
18. lug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into the included adapter Plug the adapter into the LINE OUT jack on your stereo B Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at elec tronics stores Next remove the wire that is cur rently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the RCA Y adapter Plug the RCA Y adapter into the LINE OUT jack on your stereo Adapter pea Wire removed from LINE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into the LINE OUT jack on your computer De B Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your head phones or speakers into the other side of the Y adapter Headphones Speakers gt 13
19. n n n as El moc Fir Ir Imam mam U EC When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash a series of tones will sound and all stepping speed settings will move one column to the left The 11 7 stepping speed setting for the second segment will then be shown in the flashing Current Segment column and the stepping speed will automatically change Note If all of the indicators in the Current Segment column are lit after the stepping speed settings have moved to the left the settings will move downward so that only the highest indicators appear in the matrix The program will continue until the stepping speed setting for the last segment is shown in the Current Segment column of the matrix and no time remains in the program Note During the program you can override the stepping speed for the current segment if desired by pressing the Steps Per Minute but tons However when the next segment begins the stepping speed will automatically change if a different stepping speed is programmed for the next segment If you stop stepping for several seconds a tone will sound the program will pause and the left display will begin to flash To restart the program simply resume stepping Monitor your progress with the two displays See step 4 on page 9 Measure your heart rate if desired See step 5 on
20. o give the following information e The MODEL NUMBER of the product NTCCM58020 e The NAME of the product NordicTrack MTN 740 stepper e The KEY NUMBER and DESCRIPTION of the part s see page 18 of this manual LIMITED WARRANTY ICON OF CANADA INC ICON warrants this product to be free from defects in workmanship and mate rial under normal use and service conditions for a period of one 1 year from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replac ing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for com mercial or rental purposes or to products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in connec tion with the use or performance of the product or damages with respect to any economic loss loss of prop erty loss of revenues or profits loss of enjoyment or use costs of removal installation or other conse quential damages of whatso
21. on screen count down will begin Return to the stepper and begin stepping When the on screen countdown ends the pro gram will begin The program will function in almost the same way as a workout program see step 3 on page 11 However an electronic chirp ing sound will alert you when the stepping speed is about to change E Monitor your progress with the two displays See step 4 on page 9 E Measure your heart rate if desired See step 5 on page 10 108 on the fan if desired See step 6 on page 10 When you are finished exercising the console will automatically turn off See step 7 on page 11 THE OPTIONAL CHEST PULSE SENSOR The optional chest pulse sensor provides hands free operation and continuously monitors your heart rate during your workouts To purchase the optional chest pulse sensor call 1 888 936 4266 15 TROUBLESHOOTING AND MAINTENANCE Inspect and tighten all parts of the stepper regularly The stepper can be cleaned with a soft cloth and a small amount of mild non abrasive detergent Keep liquids away from the console HOW TO ADJUST THE REED SWITCH For the console to display correct feedback the pedals must move at least five inches with each step If the console displays incorrect feedback when the pedals are moved five inches or more the Reed Switch 56 should be adjusted ENE J EA E Sid ani Remove the right Pedal Bracket 13 by removing the two M10 x 82mm Button Bolts
22. oor 2 While another person lifts and holds the indicated end of the Frame 1 insert the Stabilizer 2 into the Frame Attach the Stabilizer with four M10 x 25mm Button Screws 29 and four M10 Split Washers 30 3 Slide one of the Pedal Brackets 13 onto the end of the Right Pedal Leg 10 Align the lower hole in the Pedal Bracket with the hole in the Lower Pedal Leg 12 Insert an M10 x 82mm Button Bolt 26 into the Pedal Bracket and the Lower Pedal Leg Next align the upper hole in the Pedal Bracket 13 with the hole in the Right Pedal Leg 10 Insert an M10 x 82mm Button Bolt 26 into the Pedal Bracket and the Right Pedal Leg Tighten an M10 Nylon Locknut 27 onto each of the Button Bolts Attach the other Pedal Bracket 13 in the same way 4 While another person holds the Upright 3 near the Frame 1 connect the Extension Wire Harness 77 to the Wire Harness 39 lt ay Be careful N i to avoid Gently pull the upper end of the Extension Wire I pinching the Harness 77 out of the top of the Upright 3 to g lt Wire Harnesses remove any slack Then carefully insert the Upright 39 77 during into the Frame 1 Attach the Upright with two M10 x this step 91mm Button Screws 63 and two M10 Split Washers 30 5 While another person holds the Left Handlebar 6 near the Upright 3 connect the Handgrip Pulse Wire 70 to the Pulse Extension Wire 98 Insert the excess wiring into the Left Hand
23. page 10 Turn on the fan if desired See step 6 on page 10 When the program is finished the console will automatically turn off If the pedals are not moved for several seconds a tone will sound the console will pause and the left display will begin to flash If the pedals are not moved for about one minute the console will turn off but the displays will not be reset If the pedals are not moved for about five minutes the console will turn off and the dis plays will be reset HOW TO CONNECT THE STEPPER TO YOUR CD PLAYER OR COMPUTER To use FIT com CD s the stepper must be connect ed to your portable CD player portable stereo home stereo or computer with CD player See pages 12 and 13 for connecting instructions To use iFIT com programs directly from our Web site the stepper must be connected to your home computer See page 13 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only one jack see instruction B A Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into the LINE OUT jack on your CD player Plug your headphones into the PHONES jack li Head phones B Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into a 3 5mm Y adapte
24. r available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your head phones into the other side of the Y adapter Audio Cable Y adapter Headphones gt HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into the included adapter Plug the adapter into an AUDIO OUT jack on your stereo AUDIO OUT B Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into the LINE OUT jack on your stereo Do not use the adapter C Plug one end of the audio cable into the jack beneath the console of the stepper Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your stereo Plug your head phones into the other side of the Y adapter 3 5mm Y adapter Headphones HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A P
25. sential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burn ing and cardiovascular aerobic exercise 165 155 145 140 130 125 145 138 130 125 118 110 125 120 115 110 105 95 20 30 40 50 60 70 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age the three numbers are your training zone The lowest number is the recommended heart rate for fat burning the middle number is the recommended heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 17 Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber or the middle number in your training zone as yo
26. u exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone During the first few weeks of your exercise pro gram do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three work outs each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to five workouts each week if desired The key to success is make exercise a regu lar and enjoyable part of your everyday life
27. uIeH aM 9 qe9 yuewysnipy J9YSEM 9IN Aging Buuds Jadung uondii5s q 89 29 99 S9 v9 9 c9 19 09 6S 8S ZS 9S SS vs ES oS LS os 67 8r lv 9v Sr vv Er ov Ly OV 6 38 LE 9 GE Q N N MPP N N N GQ N O G GN Mo ON 9y M9J9S WWI9L X GIN jUNOW 9 XY 1eay joubey Jeay 199 1269H JayseM HIAS OLN MaJ49S uolng WWGZ X OLIN inux907 UOJ N 8IN inux907 UOIAN OLN yog uong WwZ8 x OLN M S uong WWI9Z X BIN yog uong WWE x 81N JO04981g og yunon 499 Jedung jews Sulysng L 8 Bury deus wwezg Bulysng WWEL Sulysng wug Le Buly deus wwg ogz 1004 deopu4 JazI IQeIS 12 4 1949219 epad 597 epad Jamo7 6 7 eped 497 697 epad 1UBIY sjepad pl lus apis 1UBIH PI9IYS apis 497 Jeqa pueH 191 1eq lpueH JUbly ajosuo luBuidn 19Z11181S owe uondii5s q ve ee ce LE 0 66 84 Le 9g Ge ve Ec oo N Q Q Q GN sf o GN G N to io O N AS O _ NN rFUOTWONOOGIEFNQILOELA NO ON 9y OZ08SINOI LN ON ISPOIN LSIT LH VA 18 R0804A EXPLODED DRAWING Model No NTCCM58020 HOW TO ORDER REPLACEMENT PARTS To order replacement parts call our Customer Service Department toll free at 1 888 936 4266 Monday through Friday 8 a m until 6 30 p m Eastern Standard Time excluding holidays To help us assist you please be pre pared t
28. ulse sensor see page 15 follow the steps below to install the receiver included with the chest pulse sensor 1 Look under the Console 4 and locate the left water bottle holder Insert the tip of a flat bladed screwdriver between the side of the water bottle holder and the Console in the location shown by arrow A Gently pry the indicated tab out of the small slot in the side of the water bottle holder Firmly push up on the bottom of the water bottle holder until the tab remains outside of the slot when the screwdriver is removed Next insert the tip of the screwdriver between the opposite side of the water bottle holder and the Console 4 in the location shown by arrow B Gently pry the side of the water bottle holder away from the Console and push the water bottle holder out of the Console Remove the right water bottle holder in the same way Next locate the round audio cable jack If there is a sil ver ring around the jack remove the silver ring by turn ing it counterclockwise with the screwdriver 2 Remove the four recessed screws not shown from the underside of the Console 4 Do not remove the screws attaching the Console to the Upright 3 Hold the fan and the top of the Console 4 in the loca tions shown at the right Carefully lift the fan and the top of the Console do not let the fan slide out of the top of the Console 3 While another person holds the top of the Console 4 and the fan in a
29. vertical position slide the receiver onto the indicated plastic pin on the Console make sure that the receiver is oriented exactly as shown Locate the two small screws included with the chest gn TE A Recea pulse sensor Attach the receiver to the Console with p y the two screws as shown i Connect the wire on the receiver to the indicated wire on the Console 4 Note The other wires included with the chest pulse sensor may be discarded 4 Refer to step 2 above Lower the top of the Console 4 and the fan Make sure that no wires are pinched Reattach the top of the Console with the four screws removed in step 2 Refer to step 1 above Press the water bottle holders back into the Console If you removed a silver ring from the audio cable jack reattach the silver ring HOW TO OPERATE THE STEPPER Left Display Training Zone Bar TIME SEGMENT TIME Programs a SPEED HEART RATE Weight Loss CHALLENGER S TREK 1 ULTIMATE RIVAL 2 II al EPT Aerobic OUTER LIMITS 3 r A WARNING To reduce risk of A V Serious injury read and understand the I I I user s manual all instructions and the warnings before use Keep children away EXTREME RISE 4 STEPS VERTICAL FEET FAT Ta CALORIES AL EL EZ m er e E e WARM UP COOL DOWN FAT BURN ENDURANCE PERFORMANCE TRAINING ZONES
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