ELLIPTICAL TRAINER USER`S MANUAL - Migros
Contents
1. NO Description Q ty Specification Picture FAN 33 Cover for swing bar 2 8x38 mm NO 50 Carriage bolt for stabilizer 4 M8x50 mm E 51 Washer for stabilizer 4 Y 8x16x1 5 mm O 53 Washer for swing bar 2 Y 8x21x2 mm Bolt for swing bar 8 54 4 M8x18 mm u plate 70 Wave washer for u plate 2 Y 16x25x0 5 mm g 71 Washer for u plate 2 Y 8 5x30x2 mm 87 Allen key wrench 1 5 mm 88 Screw driver 1 10 14 17 mm Assembly Instructions Step 1 Step 3 1 Fasten front stabilizer 2 amp rear stabilizer 3 to main frame 1 with 4 carriage bolts 50 amp washers 51 from the underside of stabilizers Step 2 Unscrew 2 bolts 52 2 bolts 93 2 nuts 69 amp 4 washers 94 from main frame 1 2 Hook stoppage of tension control 13 with box of tension control cable 14 Connect upper computer cable 12 with lower computer cable 15 securely 3 Put handlebar post 4 into main frame 1 Fix it with 2 bolts 52 2 bolts 93 2 nuts 69 amp 6 washers 94 tightly mk 1 Place fix post 5 to metal parts under computer bracket onto handlebar post 4 secure with 1 bolt 85 at either side tightly 2 Connect upper hand pulse sensor wire 17 with lower hand pulse sensor wire 18 at both sides Hide the connection into fix post 5 3 Cover end of fixing post 5 with plastic cover set upper and lower 30 Secure with 1 bolt 57 upside and undersi2. Stretching is also helpful for the prevention of muscle aches Success Even after a short period of regular exercises you will notice that you constantly have to increase the resistance to reach your optimum pulse rate The units will be continuously easier and you will feel a lot fitter during your normal day For this achievement you should motivate yourself to exercise regularly Choose fixed hours for your training session and do not start training too aggressively An old quote amongst sportsmen says The most difficult thing about training is to start it Wish you have a lot of fun and success with your trainer Training Pulse Rate 129 149 126 146 123 143 120 140 118 137 116 134 113 131 110 128 108 125 105 122 HEART RATE CHART 149 168 146 165 143 162 140 159 137 155 134 151 131 148 128 145 125 141 122 139 The HEART RATE CHART is only for the customer reference 10 129 182 126 178 123 175 120 172 118 168 116 164 113 161 110 157 108 153 105 150 160 182 155 178 153 175 150 172 146 168 143 164 140 162 131157 133 153 131 150 Part List No Description Q ty No Description Q ty 1 Main frame 1 46 Steel bearing for crank 2 2 Front
3. 2 26 Plastic cover for handlebar post pair 1 71 Washer for u plate 2 27 Plastic cover for handlebar post 1 72 Screw for main chain cover plastic cover 26 amp 14 28 Plastic cover for front post pair 1 28 29 End cap for upper swing bar 2 73 Screw for plastic cover 28 8 31 4 30 Plastic cover for fix post set 2 74 Belt adjustor set 2 31 Plastic cover for swing bar set 2 75 End cap for front post 1 32 End cap for swing bar 2 76 Washer for flywheel 2 33 Cover for swing bar 2 77 End cap for middle post 1 34 Fastener for swing bar 4 78 Nut for cross bar 2 35 Spring loaded knob 2 79 Screw for cross bar 8 36 Fastener for lower swing bar 2 80 Washer for crank 1 37 Plastic cover for lower swing bar set 2 81 Plastic sleeve for belt wheel 1 38 Plastic cover between swing bar amp pedal 2 82 Washer for belt wheel 2 bar set 83 Bolt for sensor holder 1 39 Plastic cover for pedal bar set 2 84 Nut for flywheel 2 40 Belt wheel 1 85 Bolt for fix post 2 41 Protector for flywheel 2 86 Washer for swing bar 4 42 Belt 1 87 Allen key wrench 1 43 Foam grips for fix post 1 88 Screwdriver 1 44 Foam grips for swing bar 2 89 Sensor holder 1 45 Flywheel 1 90 Screw for plastic cover 38 2 11 No Description Q ty 91 Ring for handlebar post 92 Washer for belt wheel 93 Bolt for handlebar post
4. months that all connecting elements are tight fitting and are in the correct condition Replace defective components immediately and or keep the equipment out of use until repair For repairs use only original spare parts In case of repair please ask your dealer for advice Avoid the use of aggressive detergents when cleaning the trainer Ensure that training starts only after correct assembly and inspection of the item For all adjustable parts be aware of the maximum positions to which they can be adjusted tightened to The home trainer is designed for adults Please ensure that children use it only under the supervision of an adult Ensure that those present are aware of possible hazards e g movable parts during training Consult your physician before starting with any exercise programme He can advise on the kind of training and which impact is suitable Warning incorrect excessive training can cause health injuries Please follow the advice for correct training as detailed in training instructions The load work level can be adjusted by adjusting tension control knob on the handle bar stem Component List No 5 Fixing bar No 26 Plastic cover No 27 Plastic cover No 30 Plastic cover for handlebar post for front post for fixing bar No 39 Plastic cover for pedal bar Hardware Package No 38 Plastic cover for pedal bar Hardware Package
5. stabilizer 1 47 Fastener for pedal bar 4 3 Rear stabilizer 1 48 Fastener for lower swing bar 4 4 Handlebar post 1 49 Magnet 1 5 Fix post 1 50 Carriage bolt for stabilizer 4 6 Swing bar upper right and left 1 51 Washer for stabilizer amp U plate 6 7 Swing bar lower right and left 1 52 Bolt for handlebar post 2 8 U plate for pedal bar 2 53 Washer for swing bar 2 9 Pedal bar left and right 1 54 Bolt for swing bar amp U plate 4 10 Cross bar left and right 1 55 Screw for main chain cover 6 11 Computer 1 56 Screw for hand pulse sensor 2 12 Computer cable upper 1 57 Bolt for plastic cover 30 38 39 8 26 13 13 Tension control 1 58 Bolt for computer 4 14 Tension control cable 1 59 Screw for plastic cover 31 4 15 Sensor wire 1 60 Screw for plastic cover 37 4 16 Hand pulse sensor 2 61 Carriage bolt for pedal 4 17 Upper hand pulse sensor wire pair 1 62 Carriage bolt for pedal 4 18 Lower hand pulse sensor wire 2 63 Washer for pedal 12 19 Washer for belt wheel 1 64 Nut for pedal 4 20 Front stabilizer cap pair 1 65 Carriage bolt for pedal bar 2 21 Rear stabilizer cap pair 1 66 Nut for pedal bar 2 22 Pedal right and left 1 67 Washer for pedal bar 4 23 Main chain cover right and left pair 1 68 Carriage bolt for u plate 2 24 Disk right and left 1 69 Nut for u plate amp handlebar post 4 25 Decorator 2 70 Wave washer for u plate
6. with 1 bolt 57 firmly 2 Do the same to the end of right pedal bar 9 3 Now your machine is ready for using Computer Instructions The things you should know before exercise SLEEP MODE The monitor will entry SLEEP mode LCD off when there is no signal input and no key be pressed after 4 minutes Functions and Features 1 SCAN At the exercise mode press the MODE key until appears the SCAN on the LCD Monitor will display the following function and each function will keep 6 seconds on the main screen TIME SPEED DISTANCE CALORIE RPM PULSE 2 TIME Shows your elapsed workout time in minutes and seconds Your computer will automatically count up from 0 00 to 99 59 in one second intervals If you continue exercising once the time has reached 0 00 the computer will begin beeping and count up from 0 00 3 SPEED Displays your workout speed value in KM MILE per hour from 0 0 to 99 9 4 DISTANCE Displays the accumulative distance traveled during each workout up to a maximum of 99 99KM MILE 5 CALORIES Your computer will estimate the cumulative calories burned at any given time during your workout 6 PULSE Your computer displays your pulse rate in beats per minute during your workout If no pulse signal input then the computer will display 0 on the window 7 RPM Your pedal cadence Key function There are 3 button keys and the function description as follows 1 SET key During the STOP mode press t
7. 94 Washer for handlebar post 95 Washer for tension control 96 Bolt for tension control 12 Exploded Drawing The owner s manual is only for the customer reference
8. ELLIPTICAL TRAINER USER S MANUAL This quality product is designed manufactured tested and certified for enhanced Fitness Training Dear Customer We want to thank you for having chosen an ELLIPTICAL TRAINER Wish you a lot of fun and success during training Please note and follow the enclosed safety and assembly instructions carefully If you have questions please do not hesitate to contact us Table of Content SO TOA OV OO Oe Safety Instructions 0 0 P 2 Component List ceci P33 Hardware Package eec P 4 Assembly Instructions P 5 Computer Instructions oooonoooo ccc P 8 Training Instructions s e P 9 Training Pulse Rate a se P 10 Paris List uni P 11 Exploded Drawing cccccconoccccnccccccccnnnnns P 13 Safety Instructions Before you start training on your ELLIPTICAL TRAINER please read the instructions carefully Be sure to keep the instructions for information in case of repair and for spare part delivery HM 6022 is made for home use only and tested up to a max body weight of 150 kg Follow the steps of the assembly instructions carefully Use only original parts as delivered For assembly use only suitable tools and asks for assistance if necessary Place the trainer on an even non slippery surface Because of possible corrosion the usage of the elliptical trainer in moist areas is not recommended Check before the first training and every 1 2
9. de both sides firmly 1 Plug upper computer cable 12 to jack at back of computer 11 Plug lower hand pulse sensor wire 18 to jack at back of computer 11 2 Attach computer 11 onto bracket at top of handlebar post 4 and secure with 4 bolts 58 firmly Step 4 Step 5 Step 7 1 Attach right upper swing bar 6 to axle of handlebar 1 Loosen and pulled spring loaded knob 35 on upper post 4 and secure with 1 cap 33 washer 53 right swing bar 6 Attach right upper swing bar 6 to bolt 54 amp cover 32 in order right lower swing bar 7 Select desired height and 2 Do the same to left upper swing bar 6 tighten spring loaded knob 35 again 2 Do the same to the left swing bar 6 7 Step 6 Step 8 1 Cover pedal bar 9 with plastic cover 38 and 1 Attach plastic cover 26 front amp rear onto handlebar fix it with 2 bolts 57 amp 1 screw 90 tightly post 4 Secure with 2 bolts 72 and 1 bolt 57 securely Step 9 Step 11 1 Attach the end of right pedal bar 9 with washer 70 1 User can adjust pedal 22 position A or B according to the axle of disc 10 on chain cover and secure with to height 1 bolt 54 amp washer 71 tightly 2 Do the same to the end of left pedal bar 9 Step 10 1 Cover the end of left pedal bar 9 with plastic cover set upper and lower 39 and secure each
10. he key to increase the value of Time Distance and Calories 2 RESET key During the STOP mode press the key to clear the exercising value or setting value to zero 3 MODE key a Press the key can accept these setting values of TIME DISTANCE and CALORIE b During the STOP mode by holding this key for over two seconds then the computer will re power on c During the exercise mode press the key can check the function from SCAN TIME SPEED DIST CAL RPM PULSE for a circle Training Instructions To achieve a considerable improvement of your physical resistance and your health some aspects of how to find the most efficient amount of training should be followed If you have not been physically active for a longer period of time and also to avoid health risks you should consult your general physician before starting to exercise Intensity To achieve maximum results the right intensity has to be chosen The heart rate is used as guideline As a rule of thumb the following formula is commonly used Maximum pulse rate 220 Age While exercising the pulse rate should always be between 60 85 of the maximum pulse rate For your personal training rates please see the attached pulse rate chart on page 10 When starting to exercise you should keep your rate at 60 of your maximum pulse rate in the first couple of weeks With increasing improvement of fitness the pulse rate should be slowly increased t
11. o 85 of your maximum pulse rate Fat burning The body starts to burn fat at approx 60 of the maximum pulse rate To reach an optimum at burning rate it is advisable to keep the pulse rate between 60 70 of the maximum pulse rate The optimum training amount consists of three workouts per week 30 minutes each Example You are 52 years of age and would like to start exercising Maximum pulse rate 220 52 age 168 pulse min Minimum pulse rate 168 x 0 6 101 pulse min Highest pulse rate 168 x 0 7 117 pulse min During the first week it is advisable to start with a pulse rate of 101 Afterwards increase it to 117 With increasing improvement of fitness the training intensity should be increased to 70 85 of your maximum pulse rate Increasing the resistance a higher frequency or longer training periods can do this Training Organization Warm up Before every training you should warm up for 5 10 minutes Training session During the actual training a rate of 70 85 of the maximum pulse rate should be chosen The time length of your training session can be calculated with the following rule of thumb e daily training session approx 10 min per unit e 2 3 x per week approx 30 min per unit e 1 2 x per week approx 60 min per unit Cool down To introduce an effective cool down of muscles and metabolism the intensity should be drastically decreased during the last 5 10 minutes
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