User Manual - Sweatband.com
Contents
1. Users Nanual SAFETY HINTS WARNING Read all instructions before using this appliance Do not operate elliptical on deeply padded plush shag carpet Damage to both carpet and elliptical may result Keep children away from the elliptical There are obvious pinch points and other caution areas that can cause harm Keep hands away from all moving parts Never operate the elliptical if it has a damaged cord or plug If the elliptical is not working properly call your dealer Keep the cord away from heated surfaces Do not operate where aerosol spray products are being used or where oxygen is being administered Sparks from the motor may ignite a highly gaseous environment E Never drop or insert any object into any openings Do not use outdoors E To disconnect turn all controls to the off position then remove the plug from the outlet Do not attempt to use your elliptical for any purpose other than for the purpose it is intended The pulse sensors not medical devices Various factors including the user s movement may affect the accuracy of heart rate readings The pulse sensors are intended only as exercise aids in determining heart rate trends in general Wear proper shoes High heels dress shoes sandals or bare feet are not suitable for use on your elliptical Ouality athletic shoes are recommended to avoid leg fatigue SAVE THESE INSTRUCTIONS THINK SAFETY CAU2. Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program The factory setting is level seven Adjust the level and then press enter Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen If you want to increase or decrease the work load at any time during the program press the Up or Down key This will only affect the workload for the present position in the profile When the profile changes to the next column it will return to the preset work level During the Cardio program you will be able to scroll through the data in the message window by pressing the adjacent Display key switch between the profile display and a quarter mile track by pressing the Display key adjacent to the matrix use the heart rate monitoring features and can switch to heart rate Auto Pilot mode See Heart Rate section for details of this feature When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the message window Strength The Strength program is designed to increase muscular strength in your lower body This program will s
3. Phillips Head Screw 84 by using the Phillips Head Screw Driver 126 Then match the Front Console Cover 159 with Rear Console Cover 160 and install them onto the Console Mast 12 with the 2pcs of M5x12m m Phillips Head Screws 84 and 2pcs of 3 5x 12m m Sheet Metal Screws 107 by using the Phillips Head Screw Driver 126 Install the Front Handle Bar Cover L 157 and Rear Handle Bar Cover L 157 1 onto the Swing Arm L 10 with the 4pcs of 3 5x12m m Sheet Metal Screws 107 by using the Phillips Head Screw Driver 126 Repeat the step 6 to install the Front Handle Bar Cover R 158 and Rear Handle Bar Cover R 158 1 onto the Swing Arm R 11 Install the 2pcs of Slide Wheel Covers 64 above the Slide Wheel Urethane 47 and Pedal Arms L R 6 7 with 4 pcs of the M5x12m m Phillips Head Screws 84 Secure the 2pcs of Sliding Wheel Covers 64 by using the 4pcs of M5x12 m m Philips Head Screws 84 Tighten 2pcs of Rear L Plate 149 on rear stabilizer of the Rail Assembly 2 with 4pcs of M5x12 Phillips Head Screws 84 by using Phillips Head Screw Driver 126 Install the Rear Stabilizer Cover A B 116 117 on the Rear Stabilizer of the Main Frame 1 with the 2pcs of M5x12m m Phillips Head Screws 84 by using the Phillips Head Screw Driver 126 PEDAL CONNECTING ARM ASSEMBLY Align the hole in the end of the Connecting Arms L amp R 8 amp 9 pivoting rod end with the hole in the bracket of the Swing Arms L a
4. are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue The next setting is Time You may adjust the Time and press enter to continue Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen 6 The program automatically starts you at level one This is the easiest level and it is a good idea to stay at level one for a while to warm up If you want to increase the work load at any time press the Up key the Down key will decrease the workload 7 During the Manual program you will be able to scroll through the data in the message window by pressing the adjacent Display key You may also switch between the profile display and a guarter mile track by pressing the Display key adjacent to the dot matrix display 8 When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the message window AE Preset Programs The Elliptical has five different programs that have been designed for a variety of workout goals These five programs have factory preset profiles for achieving t
5. level During the User 1 or User 2 program you will be able to scroll through the data in the message window by pressing the adjacent Display key switch between the profile display and a quarter mile track by pressing the Display key adjacent to the matrix use the heart rate monitoring features and can switch to heart rate Auto Pilot mode See Heart Rate section for details of this feature 19 PROFILE Manual Mode Strength Program Hill Program Interval Program Fatburn Program 11 Cardio Program HRC1 20 Programmable Operation of Your Treadmill The old motto no pain no gain is a myth that has been overpowered by the benefits of exercising comfortably A great deal of this success has been promoted by the use of heart rate monitors With the proper use of a heart rate monitor many people find that their choice of exercise intensity is either too high or too low and exercise is much more enjoyable by maintaining their heart rate in the desired benefit range To determine the benefit range in TA
6. m Phillips Head Screws 84 by using the Phillips Head Screw Driver 126 CONSOLE MAST ASSEMBLY Locate the Console Mast 12 and Console Mast Cover 49 and slide the Cover 49 onto the Mast 12 as far as it will go Make sure the Console Mast Cover 49 is facing the correct way At the top opening of the Main Frame 1 of the elliptical is a Computer Cable 39 Unravel and straighten out the Computer Cable 39 and feed it into the bottom of the Console Mast Tube 12 and out of the top opening Install the Console Mast 12 into the receiving bracket in the top of Main Frame 1 NOTE there is one bolt already installed in the receiving bracket that will engage with the slot at the bottom of the Console Mast 12 This needs to be tightened at the end along with the three other console mast bolts Put the 1 pc of 3 8 x2T Split Washer 128 onto the 1 pc of 3 8 x2 1 4 Hex Head Bolt 75 and the 2pcs of 3 8 x23x2T Curved Washers 104 onto the 2pcs of 3 8 x3 4 Hex Head Bolts 76 Install and hand tighten the 3 8 2 1 4 Hex Head Bolt 75 through the left side of the receiving bracket into the Console Mast 12 NOTE There is an Computer Cable 39 running through the Console Mast Tube 12 Be careful not to damage or pinch this Computer Cable 39 during this procedure Damage to the Console Assembly 32 could result Install and hand tighten the 2pcs of 3 8 x2 4 Hex Head Bolts 76 through the front of the receiving bracket into
7. press the Start key to begin This will initiate the Quick Start mode In Quick Start the Time will count up from zero all workout data will start to accrue and the workload may be adjusted manually by pressing the Up or Down buttons The dot matrix display will show only the bottom row lit at first As you increase the workload more rows will light indicating a harder workout The elliptical will get harder to pedal as the rows increase The dot matrix has 24 columns of lights and each column represents 1 minute At the end of the 24 column or 24 minutes of work the display will wrap around and start at the first column again There are 40 levels of resistance available for plenty of variety The first 10 levels are very easy workloads and the changes between levels are set to a good progression for de conditioned users Levels 10 20 are more challenging but the increases from one level to the next remain small Levels 20 30 start getting tough as the levels jump more dramatically Levels 30 40 are extremely hard and are good for short interval peaks and elite athletic training Basic information The Dot Matrix or Profile window has two display modes When you begin a program the dot matrix will display the workout Profile To the left of the dot matrix there is a button labeled Display Pressing this button once will switch the display to show a quarter mile track If the Display button is pressed again the dot matrix will switch back and forth be
8. the numeric key pad then press enter to continue 4 Next is Time You may adjust the Time and press enter to continue 5 Now you are asked to adjust the Heart rate Level This is the heart rate level you will experience during the program Adjust the level and then press enter 6 Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen 7 If you want to increase or decrease the work load at any time during the program press the Up or Down key This will allow you to change your target heart rate at any time during the program 8 During the HR 1 or HR 2 programs you will be able to scroll through the data in the message window by pressing the adjacent Display key 9 When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the message window Auto pilot The Auto pilot feature is a unigue heart rate program This program allows you to enter the Heart Rate Control program on the fly At any time during any program you can press the Auto pilot button and the console will switch to heart rate control mode The console will maintain your heart rate at the current level
9. the Console Mast 12 Use the 13 14 m m Wrench 124 and Consolidating M6 Allen Wrench amp Phillips Head Screw Driver 125 to tighten the three bolts together with the preinstalled bolt firmly These bolts should be tightened as much as you possibly can Match the Console Mast Cover 49 with Side Cases L amp R 50 and 51 There are two electrical wire connectors at the top opening of the Console Mast 12 one Handpulse W Cable Assembly 44 one Computer Cable 39 Connect these to the corresponding connectors on the back of the Console Assembly 32 The connectors are keyed so you cannot plug them in the wrong way so do not force them Store the excess wire back into the Console Mast 12 and carefully install the Console Assembly 32 onto the mounting plate of Console Mast 12 and secure with using the 4pcs of M5x12 m m Philips Head Screws 84 by using Phillips Head Screw Driver 126 10 5 3 1 2 3 10 STEP 4 HANDLE BAR ASSEMBLY Install the 4pcs of O 25 Wave Washers 102 onto both sides of Handlebar axle of the Console Mast 12 Slide the Left and Right Swing Arms 10 11 onto the appropriate side of the axle Put the 2pcs of 3 8 x30x2 0T Flat Washers 131 onto the 2pcs of 3 8 x3 4 Hex Head Bolts 76 and install tighten them by using the 13 14m m Wrench 124 in the threaded holes in the ends of the axle Install the Front Console Cover 159 on the Console Mast 12 with the of M5x12m m
10. 2m m Sheet Metal Screws 107 by using the Phillips Head Screw Driver 126 Repeat step 4 for the Swing Arm R 11 Secure the Rear End Covers B 148 under the Aluminum Track 112 from the hole in the middle with the 2pcs of 5 16 x3 4 Hex Head Bolts 80 by using 12 m m Wrench 129 11 7 Take apart the 8pcs of M5x12 m m Philips Head Screws 84 of the Front Cover Top L and R 152 and 153 and Left Shroud 150 by using Phillips Head Screw Driver 126 8 Locate the Left Shroud 150 with the opening facing forward onto the left side of the Rail Assembly 2 and slide the Sliding Wheels into it Secure the Left Shroud 150 onto 2pcs of the Rear L Plate 149 and Rear End Cover B 148 by tightening with the screws back on Locate the Retaining Bracket Aluminum Track 24 under the left rails of the Rail Assembly 2 put the Rear End Cover A 147 on top and secure together with 5 16 x3 4 Hex Head Bolt 80 by using 12m m wrench 129 Secure the Rear End L by tightening M5x12m m Philips Head Screws 84 9 Repeat step 8 for Right Shroud 151 10 Then match and secure the Front Cover Top L and R 152 and 153 back with the Shroud L and R 150 and 151 respectively 11 Install the Rail Support Assembly 3 between the Shroud L and R 150 and 151 and secure 2pcs of 5 16 x3 4 Hex Head Bolts 80 onto the rear stabilizer of the Rail Assembly 2 by using 12m m Wrench 129 PLEASE LOCK ALL
11. COMPONENTS UP AFTER THE ACCESSSORIES HAVE BEEN ASSEMBLED 12 Transport The elliptical is eguipped with two transport wheels which are engaged when rear of it is lifted 13 COMPUTER OPERATION INSTRUCTIONS Fan Dot matrix Display view Heart rate indicator Heart rate bar graph Program buttons eo Control keys Fan power switch Display view Message window CIE Power on The Elliptical has a built in generator for power and does not need to be plugged into an AC outlet To power up the Elliptical simply start to pedal the console will turn on automatically When initially powered on the console will perform an internal self test During this time all the lights will turn on for a short time When the lights go off the dot matrix display will show a software version i e VER 1 0 and the message window will display an odometer reading The odometer reading displays how many hours the elliptical has been used and how many virtual miles the elliptical has gone The display shows ODO 123 MI 123 HRS The odometer will remain displayed for only a few seconds then the console will go to the start up display The dot matrix display will be scrolling through the different profiles showing the programs and the message window will be scrolling the start up message You may now begin to use the console 14 Console Operation Quick Start This is the quickest way to start a workout After the console powers up you just
12. Cover R Front Stabilizer Cover Pedal L Pedal R Slide Wheel Cover 032 1 8T Button Head Plug Pedal End Cover Connecting Arm Cover A R Connecting Arm Cover A L Connecting Arm Cover B R Connecting Arm Cover B L 5 16 x 15m m Hex Head Bolt 3 8 x 2 1 4 Hex Head Bolt 3 8 x 3 4 Hex Head Bolt 3 8 x 3 3 4 Hex Head Bolt 3 8 x 2 1 4 Socket Head Cap Bolt 5 16 x 1 1 4 Hex Head Bolt 5 16 x 3 4 Hex Head Bolt 5 16 x 2 Button Head Socket Bolt 1 4 x 3 4 _Hex Head Bolt 5 x 12m m_Phillips Head Screw 5 x 10m m_Phillips Head Screw 025 Ring 017 C Ring M8 x 9T_Nyloc Nut 1 4 _Nyloc Nut 5 16 x 7T_Nyloc Nut 3 8 x 7T_Nut M12 Nut 28 Q NIN amp RP PRP HH DD DD Nenne amp H n Not E ra N ne 96 98 99 100 101 102 103 104 105 106 107 108 109 111 112 113 114 116 117 118 119 124 125 126 128 129 131 133 1 134 136 137 140 141 143 145 146 147 148 149 150 151 152 153 156 157 157 1 158 158 1 159 DESCRIPTION 3 8 x 19 x 1 5T_Flat Washer 5 16 x 35 1 5T Flat Washer 5 16 23 1 5T Flat Washer 5 16 x 18 1 5T Flat Washer 8 x 170m m_J Bolt 025 Wave Washer 0017 Wave Washer 3 8 x 23 x 2T Curved Washer 5 x 16m m_Tapping Screw 4 15m m_Sheet Metal Screw 53 5 x 12m m_Sheet Metal Screw 4 19m m Sh
13. Hard 17 Very hard 18 Very hard 19 Very very hard 20 Maximal You can get an approximate heart rate level for each rating by simply adding a zero to each rating For example a rating of 12 will result in an approximate heart rate of 120 beats per minute Your RPE will vary depending up the factors discussed earlier That is the major benefit of this type of training If your body is strong and rested you will feel strong and your pace will feel easier When your body is in this condition you are able to train harder and the RPE will support this If you are feeling tired and sluggish itis because your body needs a break In this condition your pace will feel harder Again this will show up in your RPE and you will train at the proper level for that day 22 Using a Heart Rate Transmitter How to wear your wireless chest strap transmitter 1 Attach the transmitter to the elastic strap using the locking parts 2 Adjust the strap as tightly as possible as long as the strap is not too tight to remain comfortable 3 Position the transmitter with the centered in the middle of your body facing away from your chest some people must position the transmitter slightly left of center Attach the final end of the elastic strap by inserting the round end and using the locking parts secure the transmitter and strap around your chest 4 Position the transmitter immediately below the pectoral muscles 5 Sweat is the best conductor to measure v
14. RGET HEART RATE TRAINING CHART which you wish to train you must first determine your Maximum Heart Rate This can be accomplished by using the following formula 220 User s Age Maximum Heart Rate 15 If you enter your age during 14 programming of the console the 13 console will perform this calculation 12 automatically This is used for the HR control programs and also for i Heart rate bar graph After calculating 2 5 ke o 2 a D by I your Maximum Heart Rate you can 20 25 30 35 40 45 50 55 60 65 1 1 decide upon which goal you would beis enen Age of User like to pursue The two most popular reasons for or goals of exercise are cardiovascular fitness training for the heart and lungs and weight control The black columns on the chart above represent the Maximum Heart Rate for a person whose age is listed at the bottom of each column The heart rate training zone for either cardiovascular fitness or weight loss is represented by two different lines which cut diagonally through the chart A definition of the lines goal is in the bottom left hand corner of the chart If your goal is cardiovascular fitness or if it is weight loss it can be achieved by training at 80 or 60 respectively of your Maximum Heart Rate on a schedule approved by your physician Consult your physician before participating in any exercise progra
15. TION Please be careful when opening this unit XE860 A272_1008B Fan Console Handpulse Beverage Holder Handle Bar Console Mast Console Mast Cover Front Stabilizer Cover Connecting Arm Pedal Arm Rear Shroud Cushion Foot Pad Step 1 ASSEMBLY PACK CHECK LIST 104 3 8 x 23 x 2 T Curved Washer 4pcs 2222 Ll 84 MS x 12m m 75 3 8 x 2 1 4 Phillips Head Screw 2pcs Hex Head Bolt 2pcs 77 3 8 x 3 3 4 Hex Head Bolt 4pcs o 84 MS x 12m m 128 3 8 x 2T a SE x23x2T Phillips Head Screw 4pcs Split Washer 1pc asher 2pcs Step 2 gt m BIN NN ge 3 8 3 4 75 3 8 x 2 1 4 x Head Bolt 2pcs Hex Head Bolt 1pc ASSEMBLY PACK LIST o Self Metal Screw 10pcs Washer 4pcs Step 3 84 M5 12m m Phillips Head Screw 17pcs Step 4 107 3 5 12m m Self Metal Screw 8pcs 100 5 16 x 18 x 1 5T Flat Washer 2pcs 79 5 16 x 1 1 4 Hex Head Bolt 2pcs o 131 3 8 x 30 x 2 0T Flat Washer 2pcs 8 76 3 8 x 3 4 Hex Head Bolt 2pcs 91 5 16 x 7 Nyloc Nut 2pcs 84 M5 x 12m m Phillips Head Screw 14pcs a 80 5 16 3 4 Hex Head Bolt 8pcs ASSEMBLY PACK LIST Tools 126 Phillips Head Screw Driver 125 Combination M6 Allen Wrench 1 pc amp Phillips Head Scre
16. e numeric key pad then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue Next is Time You may adjust the Time and press enter to continue Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program The factory setting is level seven Adjust the level and then press enter Now the first column will be blinking and you are asked to adjust the level for the first segment of the workout When you finish adjusting the first segment or if you don t want to change then press enter to continue to the next segment The next segment will show the same level as the previously adjusted segment Repeat the same process as the last segment then press enter Continue this process until all twenty segments have been set The message window will then tell you to press enter to save the program After saving the program the message window says New program saved then will give you the option to Start or modify the program Pressing Stop will exit to the start up screen If you want to increase or decrease the work load at any time during the program press the Up or Down key This will only affect the workload for the present position in the profile When the profile changes to the next column it will return to the preset work
17. eet Metal Screw 5 16m m Tapping Screw Bushing Aluminum Track 03 x 20m m Tapping Screw Rubber Foot Pad Rear Stabilizer Cover A Rear Stabilizer Cover B M8 x 30m m Socket Head Cap Bolt 1 4 x 19m m Flat Washer 13 14m m Wrench Combination M6 Allen Wrench amp Phillips Head Screw Phillips Head Screw Driver 3 8 x 2T Split Washer 12m m Wrench 3 8 x 30 x 2 0T Flat Washer Drink Bottle 017 23 5 IT Washer Oval End 5 19m m_Tapping Screw 1 4 x 13 x IT Flat Washer 1 4 Split Washer M6 x 15m m Phillips Head Screw 3 5 x 16m m Tapping Screw Wire Tie Mount Rear End Cover Rear End Cover B Rear L Plate Left Shroud Right Shroud Front Cover Top L Front Cover Top R 38 Button Head Plug Front Handle Bar Cover L Rear Handle Bar Cover L Front Handle Bar Cover R Rear Handle Bar Cover R Front Console Cover 29 O TY E E E HA HAH amp w O A N E DO H E ANE Ser _ HL Fb Se 160 161 162 182 DESCRIPTION Rear Console Cover 25 Nylon Wave Washer 3 8 x 11T_Nyloc Nut 5 x 10m m_Phillips Head Screw 30 NIN
18. erratus Anterior Biceps Abdominal Latissimus Dorsi Gluteals Hamstrings Gastrocnemius 24 Quadriceps Stretch With one hand against a wall for balance reach behind you and pull your right foot up Bring your heel as close to your buttocks as possible Hold for 15 counts and repeat with left foot up Inner Thigh Stretch Sit with the soles of your feet together with your knees pointing outward Pull your feet as close into your groin as possible Gently push your knees towards the floor Hold for 10 counts Toe Touches Slowly bend forward from your waist letting you back and shoulders relax as you stretch toward your toes Reach down as far as you can and hold for 15 counts Hamstring Stretches Sit with your right leg extended Rest the sole of your left foot against your right inner thigh Stretch toward your toe as far as possible Hold for 15 counts Relax and then repeat with left leg extended 25 o TU lt o 26 2 2 N a e DP Lab ra Y U YN IN N b2 b2 N NN UR bai Fa 2 A dA UU N ba SS o ua HAIDA Lu 32 1 32 2 32 3 32 5 32 6 32 7 32 8 32 9 32 10 32 11 32 13 32 14 32 15 32 16 32 17 35 36 37 38 39 DESCRIPTION Main Frame Rail Assembly Rail Support Assembly Cross Bar Bushing Housing Pedal Arm Pedal Arm L Pedal Arm R Connecting Arm L Connecting Arm R Swing Arm L Swing Arm R Console Mast Id
19. ery minute heart beat electrical signals However plain water can also be used to pre wet the electrodes 2 black square areas on the reverse side of the belt and either side of transmitter It s also recommended that you wear the transmitter strap a few minutes before your work out Some users because of body chemistry have a more difficult time in achieving a strong steady signal at the beginning After warming up this problem lessens As noted wearing clothing over the transmitter strap doesn t affect performance 6 Your workout must be within range distance between transmitter receiver to achieve a strong steady signal The length of range may vary somewhat but generally stay close enough to the console to maintain good strong reliable readings Wearing the transmitter immediately against bare skin assures you of proper operation If you wish you may wear the transmitter over a shirt To do so moisten the areas of the shirt that the electrodes will rest upon Note The transmitter is automatically activated when it detects activity from the user s heart Additionally it automatically deactivates when it does not receive any activity Although the transmitter is water resistant moisture can have the effect of creating false signals so you should take precautions to completely dry the transmitter after use to prolong battery life estimated transmitter battery life is 2500 hours The replacement battery is Panasonic CR2032 Erra
20. essing a User key and following the instructions in the message window Custom User Defined Programs There are two customizable User programs that allow you to build and save your own workout The two programs User 1 and User 2 operate exactly the same way so there is no reason to describe them separately You can build your own custom program by following the instructions below or you can save any other preset program you complete as a custom program Both programs allow you to further personalize it by adding your name 1 2 10 11 Press the User 1 or User 2 key The message window will show a welcome message If you had previously saved a program the message will contain your name Then press the Enter key to begin programming When you press enter the message window will show Name A if there is no name saved If the name David had been previously saved the message window will show Name David and the D will be blinking If there is a name saved you can change it or you may press the Stop key to keep the name and continue to the next step If you want to enter a name use the Up and or the Down key to change the first letter then press Enter to save the first letter and continue to the next letter When you have finished entering the name press the Stop key to save the name and continue to the next step The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or th
21. follow the instructions below or just press the Fat Burn button then the Enter button and follow the directions in the message window Press the Fat Burn key then press the Enter key The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue Next is Time You may adjust the Time and press enter to continue Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program The factory setting is level five Adjust the level and then press enter Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen If you want to increase or decrease the work load at any time during the program press the Up or Down key This will only affect the workload for the present position in the profile When the profile changes to the next column it will return to the preset work level During the Fat Burn program you will be able to scroll through the data in the message window by pressing the adjacent Display
22. hese different goals The initial built in level of difficulty for each program is set to a relatively easy level You may adjust the level of difficulty Max level for each program before beginning by following the instructions in the message window after selecting your program 16 The Programs HILL The Hill program simulates going up and down a hill The resistance in the pedals will steadily increase and then decrease during the program To start the Hill program follow the instructions below or just press the Hill button then the Enter button and follow the directions in the message window 1 HE Press the Hill key then press the Enter key The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue Next is Time You may adjust the Time and press enter to continue Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program at the top of the hill The factory setting is level seven Adjust the level and then press enter Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Ente
23. ht You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue Next is Time You may adjust the Time and press enter to continue Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program The factory setting is level seven Adjust the level and then press enter Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen If you want to increase or decrease the work load at any time during the program press the Up or Down key This will only affect the workload for the present position in the profile When the profile changes to the next column it will return to the preset work level During the Interval program you will be able to scroll through the data in the message window by pressing the adjacent Display key switch between the profile display and a quarter mile track by pressing the Display key adjacent to the matrix use the heart rate monitoring features and can switch to heart rate Auto Pilot mode See Heart Rate section for details of this feature When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pr
24. key switch between the profile display and a quarter mile track by pressing the Display key adjacent to the matrix use the heart rate monitoring features and can switch to heart rate Auto Pilot mode See Heart Rate section for details of this feature When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the message window 17 Cardio The Cardio program is designed to increase your Cardio vascular function This is simply said exercise for your heart and lungs It will build up your heart muscle and increase blood flow and lung capacity This is achieved by incorporating a higher level of exertion with slight fluctuations in work To start the Cardio program follow the instructions below or just press the Cardio button then the Enter button and follow the directions in the message window 1 SUR Press the Cardio key then press the Enter key The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue Next is Time You may adjust the Time and press enter to continue
25. ler Wheel Assembly Crank Axle Bearing For Crank Axle Bearing For Idler Wheel Rod End Bearing WFM 2528 21_Bushing 031 x 025 5 x 19 x 16 3T_Bushing Rod End Sleeve 019 015 10 L x 5 16 _ Carriage Bolt Retaining Bracket Aluminum Track Bearing Slide Wheel Belt Drive Pulley Flywheel Magnet Woodruff Key Console Assembly Console Top Cover Console Bottom Cover Badge Console Deflector Fan Grill Fan Grill Anchor Fan Fan Power Switch Face Plate Lens Cover Rubber Key Pad A Rubber Key Pad G Receiver HR Interface Board Console Display Board Console Key Board 300m m _W Receiver HR On Off Switch Controller 1000m m_Wire Brake Coil Harness AC Generator 1400m m Computer Cable 27 Q ba ba ii A D Ys PM Db Oh HH RP RP RP a ne 40 41 42 43 44 44 1 44 2 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 62 63 64 65 70 71 71 1 72 72 1 74 75 76 77 78 79 80 81 83 84 85 86 87 88 90 91 94 95 DESCRIPTION 187 x 187 x 10cm Connecting Wire M4 x 12m m Phillips Head Screw Sensor W Cable 187 x 20cm Ground Wire 850mm Handpulse W Cable Assembly Handpulse Top Cover Handpulse Bottom Cover 3 8 x 2 Flat Head Socket Bolt Transportation Wheel Slide Wheel Urethane Rubber Foot Console Mast Cover Side Case L Side Case R Round Disk Round Disk Cover Handgrip Foam Isolator x ST Nyloc Nut Pedal Arm Cover L Pedal Arm
26. m With all Heart Rate Control treadmills you may use the heart rate monitor feature without using the Heart Rate Control program This function can be used during manual mode or during any of the nine different programs The Heart Rate Control program automatically controls incline CAUTION The target value used in 1 and H 2 programs is a suggestion only for normal healthy individuals Do not exceed your limits You may not be able to obtain your chosen target If in question enter a higher age value that will set a lower target goal 21 Rate of Perceived Exertion Heart rate is important but listening to your body also has a lot of advantages There are more variables involved in how hard you should workout than just heart rate Your stress level physical health emotional health temperature humidity the time of day the last time you ate and what you ate all contribute to the intensity at which you should workout If you listen to your body it will tell you all of these things The rate of perceived exertion RPE also know as the Borg scale was developed by Swedish physiologist G A V Borg This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception of your effort The scale is as follows Rating Perception of Effort 6 Minimal 7 Very very light 8 Very very light 9 Very light 10 Very light 11 Fairly light 12 Comfortable 13 Somewhat hard 14 Somewhat hard 15 Hard 16
27. mp R 10 amp 11 The rod end should be inside of the Swing Arms L amp R 10 amp 11 bracket Take 2pcs of 5 16 x1 1 4 Hex Head Bolts 79 and install it through the Swing Arms L amp R 10 amp 11 bracket and the rod end Install 2pcs of 5 16 x8x1 5T Flat Washers 100 5 16 x7T Nyloc Nuts 91 and Rod End Sleeve 22 on the 5 16 x1 1 4 Hex Head Bolt 79 and tighten firmly by using 12m m Wrench 129 and 13 14 m m Wrench 124 on the 5 16 x7T Nyloc Nut 91 and on the 5 16 x1 1 4 Hex Head Bolt 79 Match Connecting Arm Cover B R 72 with Connecting Arm Cover B L 72 1 which is on the right connecting arm and Connecting Arm Cover B L 72 1 with Connecting Arm Cover B R 72 which is on left connecting arm then use 2pcs of M5x12m m Phillips Head Screws 84 and 4pcs of 3 5x12m m Sheet Metal Screws 107 to secure them Again match Connecting Arm Cover A R 71 with Connecting Arm Cover A L 71 1 on Swing Arm L 10 then use 2pcs of M5x12m m Phillips Head Screws 84 and 2pcs of 3 5x12mm Sheet Metal Screws 107 to secure them by using Combination M6 Allen Wrench amp Phillips Head Screw Driver 125 and Phillips Head Screw Drive 126 Follow the same procedure for the right side Repeat step 2 for the Connecting Arm R 9 Match the Connecting Arm Cover A R 71 with Connecting Arm Cover A L 71 1 onto the Swing Arm L 10 and secure the covers with 2pcs of M5x12m m Phillips Head Screws 84 and 2pcs of 3 5x1
28. r key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen If you want to increase or decrease the work load at any time during the program press the Up or Down key This will only affect the workload for the present position in the profile When the profile changes to the next column it will return to the preset work level During the Hill program you will be able to scroll through the data in the message window by pressing the adjacent Display key switch between the profile display and a quarter mile track by pressing the Display key adjacent to the matrix use the heart rate monitoring features and can switch to heart rate Auto Pilot mode See Heart Rate section for details of this feature When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the message window Fat Burn The Fat Burn program is designed as the name implies to maximize the burning of fat There are many schools of thought on the best way to burn fat but most experts agree that a lower exertion level which stays steady 18 the best The absolute best way to burn fat is to keep your heart rate at around 60 to 70 of it s maximum potential This program does not use heart rate but simulates a lower steady exertion workout To start the Fat Burn program
29. ss the programming of data and take you directly to the start of your workout If you want to change the personal settings then Just follow the instructions in the message window If you start a program without changing the settings the default or pre saved settings will be used The default computer settings are Age 35 Weight 70 kg Time 30 00 Max Level each program has a different maximum work level Hill 5 Fatburn 5 Cardio 7 Strength 5 Interval 6 NOTE Changing Age and Weight settings will also change these settings in all other programs except the User 1 amp 2 programs The last Age and Weight entered will be saved as the new default settings If you enter your Age and Weight the first time you use the Elliptical you will not have to enter it every time you work out unless either your Age or Weight changes or someone else enters a different Age and Weight Manual The Manual program works as the name implies manually This means that you control the workload yourself and not the computer To start the Manual program follow the instructions below or just press the Manual button then the Enter button and follow the directions in the message window 1 Press the Manual key then press the Enter key 2 The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen 3 You
30. t column it will return to the preset work level During the Strength program you will be able to scroll through the data in the message window by pressing the adjacent Display key switch between the profile display and a guarter mile track by pressing the Display key adjacent to the matrix use the heart rate monitoring features and can switch to heart rate Auto Pilot mode See Heart Rate section for details of this feature When the program ends you may press Start to begin the same program again or Stop to exit the program or you can save the program you just completed as a custom user program by pressing a User key and following the instructions in the message window 18 Interval The Interval program takes you through high levels of intensity followed by periods of low intensity This program increases your endurance by depleting your oxygen level followed by periods of recovery to replenish oxygen Your cardio vascular system gets programmed to use oxygen more efficiently this way To start the Interval program follow the instructions below or just press the Interval button then the Enter button and follow the directions in the message window 1 Press the Interval key then press the Enter key The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weig
31. teadily increase in resistance to a high level and then keeps you there This is designed to strengthen and tone your legs and gluteus To start the Strength program follow the instructions below or just press the Strength button then the Enter button and follow the directions in the message window 1 hd Press the Strength key then press the Enter key The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or the numeric key pad then press enter to continue Next is Time You may adjust the Time and press enter to continue Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program The factory setting is level eight Adjust the level and then press enter Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Enter key NOTE At any time during the editing of Data you can press the Stop key to go back one level or screen If you want to increase or decrease the work load at any time during the program press the Up or Down key This will only affect the workload for the present position in the profile When the profile changes to the nex
32. tic Operation Caution Do not use this elliptical for Heart Rate Control unless a steady solid Actual Heart Rate value is being displayed High wild random numbers being displayed indicate a problem Areas to look for interference which may cause erratic heart rate 1 Microwave ovens T V s small appliances etc 2 Fluorescent lights 3 Some household security systems 4 Perimeter fence for a pet 5 Some people have problems with the transmitter picking up a signal from their skin If you have problems try wearing the transmitter upside down Normally the transmitter will be oriented so the is right side up 6 If you continue to experience problems contact your dealer Heart Rate Control Program 1 amp 2 HR 1 HR 2 operation Both programs operate the same the only difference is that HR 1 is set to 60 and HR 2 is set to 80 of maximum heart rate They both are programmed the same way To start the HR 1 or HR 2 programs follow the instructions below or just press the HR 1 or HR 2 button then the Enter button and follow the directions in the message window 1 Press the HR 1 or HR 2 key then press the Enter key 2 The message window will ask you to enter your Age You may enter your Age using the Up and Down keys or the numeric key pad then press the Enter key to accept the new number and proceed on to the next screen 3 You are now asked to enter your Weight You may adjust the Weight number using the Up and Down keys or
33. tton actually has several functions Pressing the Stop Reset key once during a program will Pause the program for 5 minutes If you need to get a drink answer the phone or any of the many things that could interrupt your workout this is a great feature To resume your workout during Pause just press the Start key If the Stop Reset button is pressed twice during a workout the program will end and the console will return to the start up screen If the Stop Reset key is held down for 3 seconds the console will perform a complete Reset During data entry for a program the Stop Reset key performs a Previous Screen function This allows you to go back one step in the programming each time you press the Stop Reset key The Program Keys are used to preview each program When you first turn the console on you may press each program key to preview what the program profile looks like If you decide that you want to try a program press the corresponding program key and then press the Enter key to select the program and enter into the data setting mode The program keys also act as aNumber Key Pad when you are in the data setting mode Under each program key is a number If you are setting new data such as Age weight etc you can use these keys to enter the numbers quickly The consoles include a built in fan to help keep you cool To turn the fan on flip the switch on the right side of the console case Programming the console Each of the programs can be c
34. tween Track and Profile mode every few seconds To turn off the scan mode press the Display key again This will return you to the profile display mode The Message Window will initially be displaying Time and Distance information On the bottom left of the message window is a button labeled Display Each time this Display button is pressed the next set of information will appear four windows in all In order Time and Distance Pulse and Calories Speed in RPM and MPH Work Level and Watts If the Display button is pressed during the Level and Watts display the Scan light will come on and the message window will show each set of data for four seconds then switch to the next set of data in a continuous loop Pressing the Display button again will bring you back to the beginning To the right of the Dot matrix display is a Heart Icon and a Bar Graph The Elliptical has a built in heart rate monitoring system Simply grasping the hand pulse sensors on the stationary handle bars or wearing a chest strap heart rate transmitter will start the Heart Icon blinking this may take a few seconds The Message Window will display your heart rate or Pulse in beats per minute The Bar Graph represents the percentage of your maximum heart rate you are currently achieving NOTE You must enter your age for the Bar Graph to be accurate Refer to Heart Rate section for details about these features and how they can help you work out more efficiently The Stop Reset bu
35. ustomized with your personal information and changed to suit your needs Some of the information asked for is necessary to ensure the readouts are correct You will be asked for your Age and Weight Entering your Age ensures that the Heart Rate bar graph shows the correct number Your Age is also necessary during the Heart Rate control programs to ensure the correct settings are in the program for your Age Otherwise the work settings could be too high or low for you Entering your Weight aides in calculating a more correct Calorie reading Although we cannot provide an exact calorie count we do want to be as close as possible 15 A message about Calories Calorie readings on every piece of exercise equipment whether it is ina gym or athome are not accurate and tend to vary widely They are meant only as a guide to monitor your progress from workout to workout The only way to measure your calorie burn accurately is in a clinical setting connected to a host of machines This is because every person is different and burns calories at a different rate Some good news is that you will continue to burn calories at about the same rate as during exercise for 20 30 minutes after you have finished exercising Entering Changing Settings When you enter a program by pressing a program key then enter key you have the option of entering your own personal settings If you want to workout without entering new settings then just press the Start key This will bypa
36. w Driver 1 pc 8129 12m m Wrench a pc 124 13 14m m Wrench 1 ASSEMBLY DRAWING Step 1 ASSEMBLY DRAWING Step 2 ASSEMBLY DRAWING Step 3 Step 4 Assembly UNPACKING THE UNIT 1 Using a razor knife Box Cutter cut the outside bottom edge of box along the dotted Line Lift Box over the unit and unpack 2 Carefully remove all parts from carton and inspect for any damage or missing parts If damaged parts are found or parts are missing contact your dealer immediately 3 Locate the hardware package The hardware is separated into four steps Remove the tools first Remove the hardware for each step as needed to avoid confusion The numbers in the instructions that are in parenthesis are the item number from the assembly drawing for reference STEP 1 1 2 55 Put the 2pcs of 3 8 x19x1 5T Flat Washers 96 on the 2pcs of 3 8 x2 1 4 Hex Head Bolts 75 and hand tighten them through the Top of the Rear Stabilizer Tube Marin Frame into the Rear Rail Assembly 2 by using the 13 14 m m Wrench 124 Put the 4pcs of 3 8 x23x2T Curved Washer 104 on the 4pcs of 3 8 x3 3 4 Hex Head Bolts 77 and hand tighten them through the Front of the Rear Stabilizer Tube Main Frame into the Rear Rail Assembly 2 by using 13 14 m m Wrench 124 Then install Front Stabilizer Cover 59 with 2 of M5x12 m
37. when you press the Auto pilot button For instance If you are in the Manual mode and your heart rate is at 150 beats per minute pressing the Auto pilot button will switch the console to heart rate control and keep your heart rate at 150 beats per minute automatically 23 AEROBIC EXERCISE Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs Aerobic exercise improves the fitness of your lungs and heart your body s most important muscle Aerobic exercise fitness is promoted by any activity that uses your large muscle arms legs or buttock for example Your heart beats quickly and you breathe deeply An aerobic exercise should be part of your entire exercise routine WEIGHT TRAINING Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store weight training is an essential part of the exercise routine process Weight training helps tone build and strengthen muscle If you are working above your target zone you may want to do a less amount of reps And as always consult your physician before beginning any exercise program MUSCLE CHART CYCLE The exercise routine that is performed on the cycle will develop the lower body muscle group as well as condition the circulatory system and provide a good aerobic workout These muscle groups are highlighted on the muscle chart below Trapezius Trapezius Anterior Pectoralis Major S
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