USER`S MANUAL
Contents
1. Select a custom workout To select a custom workout press the CUSTOM 1 or the CUSTOM 2 button When you select a cus tom workout the words CUSTOM 1 or CUSTOM 2 will appear in the display for a few seconds and a profile of the resistance levels of the workout will scroll across the matrix WATTS METS CALS RESIST DIST 18 Begin pedaling to start the workout and program the desired settings Each custom workout is divided into 40 one minute segments You can program one resistance level and one target pace setting for each seg ment To program a resistance level for the first segment simply adjust the resistance of the pedals by pressing the Resistance buttons To program a tar get pace for the first segment simply pedal at the desired pace At the end of the first segment the workout will store the current resistance level and your current pace in memory Program a resistance level and a target pace for the second segment as described above Continue exercising for up to forty minutes Stop pedaling when you are finished with your workout The workout you created will then be stored in memory Note If your workout is less than forty minutes long any remaining segments in the workout will be stored with the default resistance level and target pace When the workout is finished the console will turn off automatically See step 7 on page 14 HOW TO USE A CUSTOM2. When the workout is completed the display will show a time of 0 00 If you continue to pedal after 16 the workout is completed the display will continue to show exercise feedback however the display will not show the elapsed time until you select the manual mode or a new workout Follow your progress with the display See step 4 on page 13 Measure your heart rate if desired See step 5 on page 14 Turn on the fan if desired See step 6 on page 14 When you are finished exercising the console will turn off automatically See step 7 on page 14 HOW TO USE AN INTENSITY CONTROL WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select an intensity control workout To select an intensity control workout press the Quick Intensity Control Workouts button that has the profile of the desired workout once for a shorter workout or twice for a longer workout When you select an intensity control workout the name of the workout will appear in the display for a few seconds and a profile of the resistance lev els of the workout will scroll across the matrix QUICK INTENSITY CONTROL WORKOUTS Profile stili J ALT START ESE E E E RAMP RPM PULSE WATTS METS CALS RESIST DIST Be
3. Lift Bracket Hand Pulse Grip Wire Pedal Arm Endcap Small Axle Cover Medium Axle Cover Lift Motor Stop Bearing Pivot Spacer Hand Grip 5 16 x 1 5 Button Bolt 6 x 375 Screw 1 2 Hairpin M8 x 18mm Button Screw M6 Nylon Locknut 8 x 3 4 Screw 10 x 1 2 Screw 10 Fender Washer 5 16 x 1 Patch Screw 3 8 x 1 Flange Screw M8 x 20mm Button Screw M10 x 20mm Button Screw 3 8 Nylon Locknut 1 2 x 1 3 4 Pin M12 x 25mm Button Screw 5 16 x 2 1 2 Button Screw Pedal Arm Bushing Snap Ring 8 x 1 2 Screw 3 8 Washer 5 16 x 1 2 Button Screw Large Axle Cover Key No Qty RONANMNABRHNPY Description 3 8 x 3 4 Button Screw 3 8 x 2 1 2 Button Screw Upper Wire Harness M8 x 35mm Button Screw M8 Nylon Locknut 3 8 x 1 Patch Screw M12 Fender Washer 5 8 Wave Washer 3 4 Wave Washer 5 16 Washer 5 16 Split Washer Key No Qty A F F F FOE O Description 5 16 Nylon Locknut 10 Ground Wire 14 White Jumper Wire F F 14 Black Jumper Wire F F 60 Wire Harness 60 Jumper Wire Harness 70 Wire Harness Lift Motor Reed Switch Wire User s Manual Hex Key Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 25 EXPLODED DRAWING A Model No NTEL16907 0 n 207a 26 R1207A EXPLODED DRAWING B Model No NTEL16907 0 VA D
4. WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select a custom workout To select a custom workout press the CUSTOM 1 or the CUSTOM 2 button When you select a cus tom workout the words CUSTOM 1 or CUSTOM 2 will appear in the display for a few seconds and a profile of the resistance levels of the workout will scroll across the matrix Note If only the first row of indicators in the matrix is lit see HOW TO CREATE A CUSTOM WORKOUT on page 18 ALT DEl RAMP RPM PULSE WATTS METS CALS RESIST DIST Begin pedaling to start the workout Each custom workout can have up to 40 one minute segments One resistance level and one target pace setting are programmed for each seg ment Note The same resistance level and or tar get pace setting may be programmed for consecu tive segments During the workout the workout profile will show your progress The flashing segment of the profile see the drawing above represents the current segment of the workout The height of the flashing 6 segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a differ 7 ent resista
5. memory To change the target pace for the current seg ment simply change your pedaling pace At the end of the current segment your pace will be stored in memory You can continue exercising and changing the workout for up to forty minutes Follow your progress with the display See step 4 on page 13 Measure your heart rate if desired See step 5 on page 14 Turn on the fan if desired See step 6 on page 14 When you are finished exercising the console will turn off automatically See step 7 on page 14 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately To clean the elliptical exerciser use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console does not turn on make sure that the power cord is fully plugged in If the console does not display your heart rate when you hold the handgrip pulse sensor or if the displayed heart rate appears to be too high or too low see step 5 on page 14 HOW TO CALIBRATE THE RAMP If the ramp is not functioning properly the ramp may need to be calibrated To calibrate the ramp hold down the Start button and the Resistance increase button for about 5 seconds until the display on the console changes Next press the Start button once and then pr
6. the Upper Wire Harness 97 Then connect the console pulse wire to the Hand Pulse Wire 65 Insert the excess wire downward into the Upright Tip Avoid pinching the wires during this step Attach the Console 60 to the Upright 6 with four 8 x 3 4 Screws 78 Identify the Right Handlebar 31 which is marked with a Right sticker and orient it as shown Attach the Right Handlebar to the right Upper Body Arm 12 with two 5 16 x 1 5 Button Bolts 73 and two 5 16 Nylon Locknuts 106 Make sure that the Nylon Locknuts are in the hexagonal holes Repeat this step to attach the Left Handlebar 7 to the left Upper Body Arm 12 Plug the Power Cord 55 into the power socket at the rear of the elliptical exerciser see HOW TO PLUG IN THE POWER CORD on page 10 IMPORTANT If the elliptical exerciser has been exposed to cold temperatures allow it to warm to room temperature before plug ging in the power cord If you do not do this the console displays or other electronic components may become damaged The ramp will calibrate automatically when the elliptical exerciser is plugged in for the first time Make sure that all parts of the elliptical exerciser are properly tightened Note Some hardware may be a lt lt SE N Za o lt 3 SI A Avoid pinching the wires during this step Pulse Wire Hexagonal left over after assembly is completed To protect the floor or carpet from damage place
7. to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle out let box covers are not grounded Contact a quali fied electrician to determine if the outlet box cover is grounded before using an adapter HOW TO MOVE THE ELLIPTICAL EXERCISER Due to the size and weight of the elliptical exer ciser moving it requires two persons Stand in front of the elliptical exerciser hold the upright and place one foot against one of the front wheels Pull on the upright and have a second person lift the handle on the rear of the frame until the elliptical exerciser will roll on the front wheels Carefully move the elliptical exerciser to the desired location and then lower it to the floor A Place your foot HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated 10 HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the handlebars and step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The crank arms can turn in either direction It is recommended that you turn the crank arms in the direc
8. your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 22 NOTES 23 PART LIST Model No NTEL16907 0 Key No Qty OONDAARWN 2320 A POM Ha HAH INNI AH RH HH aH ld BH do do SB do SB SB da yy HH ANNA N CE ld do aH aH do do do do AA Description Frame Front Stabilizer Rear Stabilizer Ramp Right Ramp Cover Upright Left Handlebar Right Pedal Arm Left Pedal Arm Right Link Arm Left Link Arm Upper Body Arm Left Lift Arm Crank Arm Crank Hub Hub Spacer Large Pulley Crank Bearing Set Crank Spacer Crank Eddy Mechanism Right Lift Arm Lift Motor Lift Axle Lift Pin Transformer Control Board Control Box Control Box Cover Left Ramp Cover Right Handlebar Ramp Wheel Pivot Axle Ramp Axle Bushing Lift Axle Bushing Power Inlet Right Side Shield Left Side Shield Pedal Disc Disc Cover Left Ramp Axle Cover Right Ramp Axle Cover Front Ramp Cover Rear Ramp Cover Pivot Bushing Reed Switch Wire 24 Key No Qty BPONAANDAARA DR ARANM ARBAB ABABA AANA lt a a A ooo ORRONMNARONMH_NNAWlPD R1207A Description Stabilizer Endcap Leveling Foot Foot Wheel Left Pivot Cover Right Pivot Cover Lower Wire Harness Power Cord Left Pedal Assembly Belt Clamp E Clip Console Bottle Holder Right Pedal Assembly Upper Body Arm Bushing
9. Color Exercise Intensity Pink Low Blue Low Green Medium Yellow Medium Orange High Red High QUICK TARGET TONING WORKOUTS N e RESISTANCE EJ J You will also be prompted to keep your pedaling pace near the target pace setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear decrease your pace When no words appear maintain your current pace IMPORTANT The target pace set tings are intended only to provide motivation Make sure to pedal at a pace that is comfort able for you WATTS METS CALS RESIST DIST If the resistance level or the ramp incline level for the current segment is too high or too low you can manually override the setting by pressing the Resistance or the Ramp buttons However when the current segment ends the pedals will automat ically adjust to the resistance level for the next segment and the ramp incline will automatically adjust to the incline level for the next segment Note You can also use the and buttons next to the matrix to adjust the resistance settings during an intensity control workout If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends
10. EMENT PARTS Back Cover LIMITED WARRANTY gccnesc ceca eee Gea a tena a dae ee das eee eee aa ee a ee ae Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown If the decal AWARNING is missing or illegible call the telephone i e Misuse of this machine number on the front cover of this manual may result in serious and request a free replacement decal injury i i Read user s manual Apply the decal in the location shown e lo Note The decal may not be shown at actual all warnings and size instructions i Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury e Reduce pedal speed in a controlled manner User weight must not exceed 350 pounds Replace label if damaged illegible or removed AA NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing healt
11. Nordicirack OMMERCIAL 71300 Model No NTEL16907 0 Serial No USER S MANUAL Write the serial number in the space above for reference QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 866 362 4490 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www nordictrackservice com 44 CAUTION Read all precautions and instruc GI tions in this manual before using www nordictrack com this equipment Keep this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS cupra e RE A O da 3 BEFORE YOU BEGIN juar a a a rae e pant a da AA AR ra AA 4 ASSEMBLY per rasna pre rra e RE E dhe RA E bebe dee di e a 5 HOW TO USE THE ELLIPTICAL EXERCISER eee 10 MAINTENANCE AND TROUBLESHOOTING 0 000 tees 20 EXERCISE GUIDELINES cosa rari ed ee ue wae aan dada Mania E darwin E a e ii 21 PARI LIST cvs iscde reas a eee ae bene HE eee needed Eade eee eer dda eee e tea eed 24 EXPLODED DRAWING sec esc oa tae eae aes A nk RU RE a ae ROE eee AE Rn I NE 26 ORDERING REPLAC
12. WORKOUTS Profile BS ds E press _ CUSTOM 1 WATTS METS CALS RESIST DIST Begin pedaling to start the workout Each workout is divided into 30 one minute seg ments One resistance level one ramp incline level and one target pace setting are programmed for each segment Note The same resistance level ramp incline level and or target pace setting may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a differ ent resistance level or ramp incline level is pro grammed for the next segment the resistance level or the ramp incline level will appear in the display for a few seconds to alert you The resis tance of the pedals or the ramp incline level will then change 15 As you exercise the console will display a variety of exercise instructions For example the console may instruct you to pedal backwards or to use only your upper body during certain segments of the workout In addition the colors on the lit muscle display will indicate your exercise intensity
13. a mat under the elliptical exerciser HOW TO USE THE ELLIPTICAL EXERCISER HOW TO PLUG IN THE POWER CORD This product must be grounded If it should mal function or break down grounding provides a path of least resistance for electric current to reduce the risk of electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug Plug the power cord into an appro priate outlet that is properly installed and grounded in accordance with all local codes and ordinances This product is for use on a nominal 120 volt circuit IMPORTANT The elliptical exer ciser is not compatible with GFCl equipped out lets A DANGER Improper connection of the equipment grounding conductor can result in an increased risk of electric shock Check with a qualified electrician or service man if you are in doubt as to whether the product is properly grounded Do not modify the plug provided with the product if it will not fit the outlet have a proper outlet installed by a qualified electrician A temporary adapter may be used to connect the power cord to a 2 pole receptacle as shown at the right if a prop erly grounded outlet is not available The temporary adapter should be used only until a prop erly grounded outlet can be installed by a qualified electrician Grounded Outlet Box Metal Screw The green colored rigid ear lug or the like extending from the adapter must be connected
14. aling and change the resistance of the pedals and the incline of the ramp as desired As you pedal change the resistance of the pedals by pressing the Resistance increase and decrease buttons Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level To vary the motion of the pedals you can change the incline of the ramp To change the incline press the Ramp increase and decrease buttons Note After you press the buttons it will take a moment for the ramp to reach the selected incline level 13 Follow your progress with the display RAMP RPM PULSE The far left section of the display This section of the display will show your pedaling pace in revolutions per minute and the ramp incline level for a few seconds each time the ramp incline level changes This section of the display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 14 The center left section of the display This sec tion of the display will show the elapsed time Note During a workout except for a custom work out the display will show the time remaining in the workout The center right section of the display Mm ELI This section of the display o 313 can show your power out MER eee put in watts your exercise intensity in mets and the approximate number of calories you have burned Press the ALT button repeatedly t
15. cise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 Y Y 118 110 103 105 95 90 Y 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 21 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy 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 number in your training zone For ma
16. ess the Ramp increase button The ramp will move upward and downward as it calibrates Then two dashes and the word RAMP will appear in the display The ramp is now calibrated HOW TO ADJUST THE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the belt may need to be adjusted To adjust the belt first carefully pry off the right Disc Cover 41 using a flat screwdriver Next remove the four screws not shown from the center of the right Pedal Disc 40 Gently rotate the Disc away from the elliptical exerciser Loosen but do not remove the three indicated screws A Insert the shaft of a screwdriver downward between the Idler B and the Idler Pulley C Pull the top of the screwdriver toward the front of the elliptical exerciser until the Belt 57 is tight Then tighten the three screws Reattach the right disc with the four screws and then reattach the right disc cover 20 EXERCISE GUIDELINES 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 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 determin ing heart rate trends in general These guidelines will help you to plan your exer
17. f el 27 ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of ninety 90 days from the date of pur chase There is a lifetime warranty on the frame This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing 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 If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge 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 b
18. gin pedaling to start the workout Each workout is divided into 20 30 45 or 67 5 one minute segments One resistance level and one target pace setting are programmed for each segment Note The same resistance level and or target pace setting may be programmed for con secutive segments During the workout the workout profile will show your progress see the drawing to the left The flashing segment of the profile represents the cur rent segment of the workout The height of the flashing segment indicates the resistance level for the current segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resistance level is programmed for the next segment the resistance level will appear in the display for a few seconds to alert you The resistance of the pedals will then change 17 To increase or decrease the overall intensity of the workout press the and buttons next to the matrix The resistance levels of all remaining seg ments in the workout will then increase or decrease proportionately As you exercise you will be prompted to keep your pedaling pace near the target pace setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear decrease your pace When no words appear maintain your current pace IMPORTANT The tar get pace settings are intended
19. h problems It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions Your elliptical exerciser is intended for home use only Do not use your elliptical exerciser in a commercial rental or institu tional setting Keep your elliptical exerciser indoors away from moisture and dust Place your elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around your elliptical exerciser to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your elliptical exerciser at all times Your elliptical exerciser should not be used by persons weighing more than 350 Ibs 159 kg 10 11 12 13 14 Wear appropriate exercise clothes when exercising do not wear loose clothes that could become caught on your elliptical exer ciser Always wear athletic shoes for foot protection Hold the handgrip pulse sensor or the han dlebars when mounting dismounting or using your elliptical exerciser Keep your back straight while using your elliptical exerciser do not arch your back The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an e
20. he correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of
21. mp 12 The console also offers sixteen intensity control work outs Each intensity control workout automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling pace as it guides you through an effective workout In addition the console offers two custom workouts that allow you to create your own workouts and store them in memory for future use To use the manual mode of the console follow the steps beginning on page 13 To use a target toning workout see page 15 To use an intensity control workout see page 17 To create a custom workout see page 18 To use a custom workout see page 19 HOW TO USE THE MANUAL MODE Note If there is a sheet of clear plastic on the face of the console remove the plastic 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select the manual mode When you turn on the console the manual mode will be selected If you have selected a workout reselect the manual mode by pressing any of the Quick Intensity Control Workouts or Quick Target Toning Workouts buttons repeatedly until a track appears in the matrix q QUICK INTENSITY CONTROL WORKOUTS Workouts Buttons CUSTOM 1 RAMP RPM PULSE eWATTS METS CALS RESIST DIST Begin ped
22. nce level is programmed for the next segment the resistance level will appear in the display for a few seconds to alert you The resis tance of the pedals will then change 8 19 As you exercise you will be prompted to keep your pedaling pace near the target pace setting for the current segment When the words PEDAL FASTER appear in the display increase your pace When the words PEDAL SLOWER appear decrease your pace When no words appear maintain your current pace IMPORTANT The target pace settings are intended only to pro vide motivation Make sure to pedal at a pace that is comfortable for you OL i WATTS METS CALS RESIST DIST If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons However when the current segment ends the pedals will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends Change the workout if desired If desired you can change the workout while using it To change the resistance level for the current segment simply press the Resistance buttons At the end of the current segment the new resistance level will be stored in
23. ntify the Right Pedal Assembly 62 which is located in a package marked with a Right sticker Attach the Right Pedal Assembly to the Right Pedal Arm 8 with five 10 x 1 2 Screws 79 and five 10 Fender Washers 80 Tip To avoid damaging the Pedal do not over tighten the Screws Repeat this step for the Left Pedal Assembly 56 Identify the Right Link Arm 10 which is marked with a Right sticker Apply a small amount of grease to the axles on the Right Link Arm and to two 5 8 Wave Washers 102 Then slide a Pivot Spacer 71 and a Wave Washer onto each axle At the same time slide the Right Link Arm 10 into the right Upper Body Arm 12 and into the Right Pedal Arm 8 Attach the Right Link Arm 10 to the right Upper Body Arm 12 with a 5 16 x 1 Patch Screw 81 a Large Axle Cover 94 and a 5 16 Washer 104 Then attach the Right Link Arm 10 to the Right Pedal Arm 8 with a 5 16 x 1 Patch Screw 81 a Small Axle Cover 67 and a 5 16 Washer 104 Tip If you have a hard time working the Link Arms 10 11 all the way into the Upper Body Arms 12 and the Pedal Arms 8 9 try working them in halfway and then tight Grease ening the 5 16 x 1 Patch Screws 81 to pull them the rest of the way in Repeat this step for the other side of the elliptical exerciser 10 While a second person holds the Console 60 near the Upright 6 connect the console wire to
24. o clean the contacts 14 Turn on the fan if desired The fan has high and low speed settings Press the Fan button repeatedly to select a fan speed or to turn off the fan Pivot the fan louvers above the display upward or downward to direct the airflow from the fan Note If the pedals do not move for about thirty seconds the fan will turn off automatically When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound and the console will pause If the pedals do not move for about five minutes the console will turn off and the display will be reset When you are finished exercising unplug the power cord IMPORTANT If you do not do this the electrical components of the elliptical exer ciser may wear prematurely HOW TO USE A TARGET TONING WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select a target toning workout To select a target toning workout press the Quick Target Toning Workouts button that has the name of the desired workout When you select a target toning workout the name of the workout will appear in the display for a few seconds and a profile of the resistance lev els of the workout will scroll across the matrix QUICK INTENSITY CONTROL
25. o view the desired exercise information The far right section of the display This section of the display will show the distance you have pedaled in miles and the resistance level of the ped als for a few seconds each time the resistance level changes METS CALS RESIST DIST The matrix The matrix will show a track repre senting 1 4 mile As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in suc cession 5 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic In addition make sure that your hands are clean To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected two or three dashes will appear in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds 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 tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals t
26. only to provide motivation Make sure to pedal at a pace that is comfortable for you WATTS METS CALS RESIST DIST If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons However when the current segment ends the pedals will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends When the workout is completed the display will show a time of 0 00 If you continue to pedal after the workout is completed the display will continue to show exercise feedback however the display will not show the elapsed time until you select the manual mode or a new workout Follow your progress with the display See step 4 on page 13 Measure your heart rate if desired See step 5 on page 14 Turn on the fan if desired See step 6 on page 14 When you are finished exercising the console will turn off automatically See step 7 on page 14 HOW TO CREATE A CUSTOM WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use
27. ools and your own Phillips screwdriver 3 adjustable wrench aA and rubber mallet As you assemble the elliptical exerciser use the drawings below to identify small parts The number in parenthe ses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the parentheses is the quantity needed for assembly Note Some small parts may have been preassembled If a part is not in the parts bag check to see if it has been preassembled MO O 5 16 Nylon 5 16 Split 10 Fender 5 16 Washer 5 8 HA Pivot Spacer Locknut 106 4 Washer 105 4 Washer 80 10 104 6 Washer 102 71 4 en qo RA 8 x 3 4 10 x 1 2 5 16 x 1 5 Button 5 16 x 1 Patch Screw 78 4 Screw 79 10 Bolt 73 4 Screw 81 10 A 5 16 x 2 1 2 Button Screw 88 8 To make assembly easier read the information on page 5 before you begin assembling the elliptical exerciser With the help of another person place two foam inserts from the packing material under the rear of the Frame 1 so that the Frame is lifted off the floor Have another person hold the ellip tical exerciser to prevent it from moving from side to side until this step is com pleted Attach the Rear Stabilizer 3 to the Frame 1 with four 5 16 x 2 1 2 Button Screws 88 Then remove the foam inserts and lower the Rear S
28. tabilizer With the help of another person place two foam inserts from the packing material under the Frame 1 so that the Frame is lifted off the floor Have another person hold the elliptical exerciser to prevent it from moving from side to side until this step is completed Attach the Front Stabilizer 2 to the Frame 1 with four 5 16 x 2 1 2 Button Screws 88 Then remove the foam inserts and lower the Front Stabilizer 3 Tip Be careful not to pinch the Wire Harnesses 97 54 during this step Start all screws before tightening any of them While a second person holds the Upright 6 near the Frame 1 connect the Upper Wire Harness 97 to the Lower Wire Harness 54 Attach the Upright 6 to the Frame 1 with four Avoid pinching the 5 16 x 1 Patch Screws 81 and four 5 16 Wire Harnesses 97 Split Washers 105 54 during this step 4 Apply a generous amount of the included grease to the Pivot Axle 33 and to two 5 8 Wave Washers 102 Tip Avoid pinching or damaging the Upper Wire Harness 97 Insert the Pivot Axle 33 through the Upright 6 Then slide a 5 8 Wave Washer 102 onto each end of the Pivot Axle Slide an Upper Body Arm 12 onto the left side of the Pivot Axle 33 Attach the Upper Body Arm with a 5 16 x 1 Patch Screw 81 a Large Axle Cover 94 and a 5 16 Washer 104 Attach the other Upper Body Arm 12 in the same way 5 Ide
29. tion shown by the arrow at the right however for variety you can turn the crank arms in the opposite direction To dismount the elliptical exerciser wait until the ped als come to a complete stop Note The elliptical exerciser does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal 11 CONSOLE DIAGRAM QUICK INTENSITY CONTROL WORKOUTS CUSTOM 1 NS 0 II 7 3 uUi q I RAMP RPM PULSE WATTS METS CALS RESIST DIST QUICK TARGET TONING WORKOUTS S a 7 RESISTANCE is FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the resistance of the pedals and the incline of the ramp with the touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console features six target toning workouts designed to work specific areas of the body The con sole guides you through each workout with a variety of exercise instructions while automatically changing the resistance of the pedals and the incline of the ra
30. xercise aid in determining heart rate trends in general When you stop exercising allow the pedals to slowly come to a stop If you feel pain or dizziness while exercis ing stop immediately and cool down Use your elliptical exerciser only as described in this manual BEFORE YOU BEGIN Congratulations for purchasing the revolutionary NordicTrack Commercial 1300 elliptical exerciser The NordicTrack Commercial 1300 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical exerciser If you have ques tions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before con tacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Fan Handlebar Console Pulse Sensor Water Bottle Holder Pedal Disc No water bottle is included ASSEMBLY Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included t
31. ximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES T
32. y an ICON authorized service center products used for commercial or rental purposes or 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 con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states 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 merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states 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 state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 259370 R1207A Printed in USA O 2007 ICON IP Inc
Download Pdf Manuals
Related Search