Owner`s Manual - Sweatband.com
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1. eee 27 Introduction Congratulations You ve made a very smart investment Your Executive Trainer elliptical is a high quality fitness tool that will give you years and years of fitness benefits One of the great things about your new ElliptiMill is that it uniquely monitors your workout intensity in treadmill terms Meaning if your speed readout displays 7 mph you are exerting the same energy as running 7 mph Regardless of the application unpleasant weather is not an obstacle Cold windy wet days will never discourage you again nor will the heat and humidity of the summer months If you re the type of person that likes to do two things at once now you can watch your favorite program on TV or keep an eye on your kids and take care of your health at the same time Your ElliptiMill was a smart purchase but you already knew that so let s move on and get started BEFORE YOU BEGIN Following are some things you should do before you start to exercise on your elliptical INSTRUCTION MANUAL Be sure to familiarize yourself with this manual Look it over carefully Be sure you understand the control panel operation before using the elliptical WARRANTY INFORMATION Fill out your warranty registration card and mail it in today Landice backs your elliptical with a strong warranty For the factory to respond to any problems y2. 8 44 b FER E ga Ei DISTANCE 0 50 EET p CALORIES 54 z 35 08153 585 3 510 HAM 166444464 he E IE sl PACE 12 20 I ix ono SA 20 30 0 60 70 80 30 x bo SL TARE 107 121 Zonet c 3 D Maca NEM Go in zone 23 USER mE D 2 The Executive Trainer stores up to five individual clients Users can store personal fa information gender weight target pulse etc and elliptical limits effort to ensure an efficient safe and effective workouts every time AUTOMATED WORKOUT CALENDAR The Executive Trainer records all user activity over the last 30 days Clients can access their calendar and review previous workouts For further analysis they can also view a personal 30 Day Progress Report m mM tea UNIQUE PROGRAMMING PRU e EIL 5 Built in Programs and 5 User Programs 100 fully customizable fet 4 77 7 e 4 Heart Rate Control Programs 2 Built In and 2 User 6 Fitness Tests Protocols Balke Firefighter ARMY NAVY USMC USAF MLE E Uh gen Specific Goal Programs designed around workout s goal distance time 2 mo p or calories 5 Body Specific Programs Race Mode Beat your best 1 2 Mile 1 Mile 2 Mile 5K or 10K time in a head to head race against a virtual pacer Getting Started Make sure you have read and understand this owner s manual Now you are ready to begin SET
3. Sesment Time Ea 2 m SEGMENT 1 To end program set 0 00 time SEGMENT Press BACK to preview program f Sesment ad Time x E m 7 tf D ph Target i i PREVIOUS NEXT SEGMENT To end program set 0 00 time SEGMENT Press BACK to preview program I Sesment 2223 Time ae _ uz 7 AZ 42 VP 98 SEGMENT 4 fF 7 SEGMENT To end program set 0 00 time f Press BACK to preview program When you have completed editing your User HRC Program press BACK to view the Program Preview with the updated changes that you have made pr 2 m i AJ Tarset EP Tj Heart Rate 99 Gs Press Menu gt Programs gt PROGRAMS After selecting the User Program you want to edit press EDIT to enter EDIT MODE In this screen you can adjust the program s effort level To adjust the length of your program and target heart rate press the EDIT PROFILE key From this screen you will see a detailed view of the 1st segment of the User HRC Program Using the designated keys or the numeric keypad you can modify the 1st segment s time and target heart rate Press NEXT SEGMENT to view the 2nd segment in detail To view other segments use the designated NEXT PREVIOUS SEGMENT keys to navigate through the entire 3 segment program When you finish modifying your User Program press BACK t
4. Press them down until they click in place Connect the 2 heart rate cables to the 2 side by side 3 pin connectors on the small PC board on the far side of the membrane Carefully place the membrane in the control panel Pod don t scratch plastic edges tilting it towards you so you can make all connections Install the rear step with 2 phillips screws L Press membrane into set position f you need free the membrane use a long screw driver op it out from back using the access hole Connect the upper harness from the upright to the edge connector and the accessory harness coming from the POD to the 3 pin connector Check stability of unit by verifying that all leveling feet are pressing against the floor Features ENECURIVE UNE The Executive Trainer elliptical combines a versatile liquid crystal display LCD with a variety of program options to achieve your fitness goals SELECTABLE SCREENS At any point during your workout the Executive Trainer allows you to view one of its 5 motivational screens Each of these screens help you visualize your workout in a unique way while providing statistical information for up to the second updates VERTICAL SITUATION INDICATOR VSI D OF LIBERTY E ALTIMETER 1 2 07 126 2 LAP TIME PULSE gt ad Miles 0 11 Pace 12 00 Ps 2 Cals 14 Cal Hr 124 MANUAL pU T Reset Laps I I
5. Rate Control HRC Programs the keypad can be used to enter the program s maximum effort target heart rate and program time n the User Heart Rate Control Programs the keypad can be used to enter the program s maximum speed program time and the target heart rate for each individual segment This will be explained in more detail under the HEART RATE sections of this manual n the Fitness Tests Protocols the keypad can be used to enter your age and gender n Data Input the keypad can be used to enter age and weight Built in Programs Programs have been added to the Executive Trainer so you can add some variety to your workouts You can choose from one of 5 Built in Programs which will run you through a pre selected effort When choosing a program you select a maximum effort and a time from 10 to 99 minutes Once set the elliptical will not go above the maximum number unless you manually override it Each program is divided into 20 segments of equal time beginning with 3 warm up segments and ending with 2 cool down segments For example a 40 minute program will contain 20 two minute segments F USER k PROGRAMS p m gt gt Ai E ON I go gt 1 sspectacty 8 procrans 0 The following figures represent the 5 Built in Programs in the Executive Trainer FAI BURN The overall goal of this program is to elevate your heart rate maintain the elevated heart rate for most of the
6. Run for two miles as fast as you can Effort keys are inactive Effort levels automatically shift to maximize your speed Upon selecting the fitness protocol of your choice you will be prompted to the fitness test Setup Screen Use the designated keys or the numeric keypad to adjust your age and gender Note If you feel discomfort at any point during the fitness test stop the test Press START to begin the test During the protocol effort will be deactivated but you will retain manual speed control The elliptical will automatically shift effort level based on speed As you pedal faster effort will automatically increase yielding a faster running speed You ll also notice that the Road and Track Screens have an added statistic Projected Score Projected Score is the score you would receive if you were to complete the rest of the protocol at your current pace Upon completion you will receive a fitness assessment based on your performance versus your demographics Navy EXCELLENT 1 Mile Test 290 40 49 GOOD 32 39 AVERAGE RATING 2 Mile Test 50 58 EXCELLENT 40 49 GOOD 32 39 AVERAGE s Army EXCELLENT 2 Mile Test 40 49 GOOD 32 39 AVERAGE LOW RATING Marine Corp 3 Mile Test Client Mode Creating a Client Client mode allows five different users to personalize the elliptical settings to their liking Once a user sets up a client programming will automat
7. Steps 2 and 3 need to jiggle spin it to make it to the bottom connecting to the green relay board Install the control panel pod As you place the Mount the Pod to the plate using the 4 bolts Install the contact handgrips First feed the pod on top pull the top of the upper harness with flat washers N from beneath 2 at cables through then mount the grips using the through prior to bolting it down each end of the plate 4 bolts G with flat washers N from beneath Install the Stride Arms Set in place using 2 Install the Crank Arm Top using a socket head Connect each Crank Arm Bottom to the crank bolts B lock washers P and flat washers cap screw C spring washer Q and flat using 4 socket head cap screw D O Tighten both bolts simultaneously washer R Once set press the finishing cap E7 E950 Assembly Instructions Install the Knuckle Covers Use 2 phillips screws K to secure both sets of covers Install the Foot Pedals Use a socket head cap screw F spring washer Q flat washer N and nylon lock nut M for each pedal Install the Front Cover using 12 phillips screws Install the Upright Mount Covers Screw the outer and inner pieces together trapping the upright and slide them down until they click Za Install the Base Endcaps using 4 phillips screws 1 for each If installing an LVS optional go to those instructions now Install the Crank Arm Bottom Covers
8. TET To use the Wireless Chest Strap follow these steps SECURE THE CHEST STRAP Center the transmitter on the chest as high under the pectoral muscles breasts as possible Tighten the strap so that the belt is as tight as possible without being uncomfortable ELECTRODES APPLY CARDIO GEL TO THE ELECTRODES A tube of Landice Cardio Gel was shipped with your ElliptiMill Pull the belt away from your chest and apply a small dab to each electrode This will ensure a strong electrical contact between the transmitter and your chest The Heart Rate Transmitter works best against bare skin Since sweat saltwater is an electrical conductor the transmitter will work over a T shirt if the shirt is wet with sweat If you are having trouble getting an accurate pulse reading try wearing the belt against bare skin CARE AND MAINTENANCE The transmitter activates when the belt is properly wetted In order to conserve battery life wipe the electrodes dry when not in use Clean monthly with mild soap and water and wipe dry Do not use abrasives in cleaning as they can cause permanent damage to the electrodes Do not bend or stretch the electrode strips especially when storing the belt transmitter 27 e 111 Canfield Avenue Randolph NJ 07869 1 800 LANDICE Tel 973 927 9010 Fax 973 927 0630 www landice com
9. VO Max Score What is VO Max A person s fitness level can be measured by the amount of oxygen his or her body can consume while exercising at maximum capacity VO Max 15 a measurement of the maximum amount of oxygen in milliliters an individual can use in one minute per kilogram of body weight For years only fitness trainers and doctors had access to this intricate fitness calculation Fortunately the Executive Trainer not only takes care of all the complex Max calculations but also gives you a simple evaluation anyone can understand Scores may vary due to different line voltages component tolerances and individual s affinity towards each test s parameters For a more accurate VO Max calculation take the average of the two scores Balke and Firefighter Fitness Test Fitness Protocols NAVY 1 Test Army 2 Mile Test Air Force 2 Mile Test Marine Corps 3 Mile Test Description These are hands free complete as fast as you fitness assessment runs Fitness Protocols come equipped with Automatic Transmission software As you pedal faster to increase your speed the elliptical will automatically increase the effort level yielding a faster running MPH speed Vice versa when you slow down the elliptical will automatically decrease effort level yielding a slower running MPH speed Upon completion you will receive an assessment score 0 100 or superlative Taking a Fitness Test re NE KAT SA
10. YOUR STRIDE Prior to your workout check to see what stride setting the elliptical is currently set at The current stride setting is the number 17 19 21 or 23 that is located directly behind the positional loop To change it loosen the knob and t handle Loosen the knob until it releases allowing you to pull it back While pulling back on the knob slide the stride adjustment to the desired setting Once set tighten the knob and t handle Start by standing on the rear step and stepping onto each foot pedal Press the button The displays will power up and the effort level will default to Level 1 The center display will show one of the three motivational road screens You are now in Manual Mode where you control the speed and effort level at your discretion You can access all of your elliptical s options by pressing at any time Amal Time 5 01 Miles 0 13 Pulse 82 Pace 36 05 After 12 seconds a weight prompt will appear Adjust the weight value using the designated keys or numeric keypad Note Weight prompt can be deactivated in Setup Also it s bypassed if you log on as a Client ENTER YOUR AGE Press DATA help you select the appropriate target heart rate based on your age in the Zone Timer Screen see Manual Mode Understanding the Displays The main color LCD screen displays different content relating to your workout that you can customize in a variety of ways nd use the numeric
11. automatically default back into Manual Mode Body Specific Programs These specialty programs are designed to target different areas of your body by prompting you to change pedal direction foot position and hand location through out the program The Executive Trainer s color LCD screen will clearly guide you through each custom segment like your own personal trainer run a body specific program 27 ZA up S GE fod f aif les 3 I pm 4 A E i m IT Effort TOTAL BODY TIME 20 00 Calves Glutes Fixed Grip FOCUS ANDS Heels Off Back Bend Knees 0 aca DIR POSTURE SS SS 31 SEGMENT TOTAL BODY H m lt r 20 de Bodu Push Pull FOCLIS t b POSTURE i DE ADIR SEGMENT TOTAL BODY 4 Press MENU gt PROGRAMS gt SPECIALTY PROGRAMS gt BODY SPECIFIC Select one of the five programs that targets the area of your body you would like to focus your workout around You have to option to START if you are happy with the program s parameters or EDIT them to your liking You can edit the program s time and maximum effort level As soon as you begin the program you will see a special program progress screen In addition to total program and segment time remaining the body specific program progress screen will also display the correct pedal direction foot p
12. to adjust your Weight Target Pulse and Maximum Effort Effort dod 2 __ adjust and or manually override these values during setup or while 4 i g i PER put UY VA The values that you select as your Fitness Profile will be the default values for all programs to expedite setup time However you can running the program Press MENU when you have correctly adjusted all the values You have successfully created your own personal client Notice that the Menu Screen now displays your client name across the top This is an indication that you are in Client Mode Whenever you turn on the machine it will default to manual default settings To log on as your client in the Menu Screen select the designated Client key and select your designated client Note If you haven t set the correct time and date on your Executive Trainer it s highly recommendedthat you do so now so 20 that all of your activity is logged accurately see System Setup Client Mode Fitness Calendar Client Mode offers a Fitness Calendar that monitors all client elliptical usage over the past eight weeks To view the Fitness Calendar After logging on as a client from the Menu Screen press the designated Calendar key You are now in your personal Fitness a Calendar Screen je om 120 gel gles 24 gees The red triangle means that you worked out on your Executive ss Ee d
13. workout then gradually bring your heart rate down via the last three cool down segments INTERMEDIATE The overall goal of this program is to vary your heart rate by elevating and lowering it several times providing you with a challenging cardiovascular workout ADVANCED The overall goal of this program is to raise your heart rate with high effort levels for an advanced cardiovascular workout INTERVALS The overall goal of this program is to vary your workout load taking you from peak level to recovery eight times throughout your workout ENDURO The overall goal of this program is to increase intensity toward a peak without recovery until the cooldown Running Built in Programs From the Menu screen select PROGRAMS to view all programming options e EE n r FAT BURN Ji Client i 07 ADVANCED Statistics wf Programs f le USER PRocRaMS r m r gt mereme m KG HRC va SPECIALTY Setup 4 fe MANUAL E i PROGRAMS M PROGRAMS 7 Effort BURN TIME 20 00 r e p 7 1 27 77 20 00 i C en REF f Maximum 1 Effort f This screen allows you to customize the program s parameters Use the designated keys or the numeric keypad to adjust dam gt 1 the Program Time and Maximum Effort CZ A VEL i poeem uu FA
14. 1 gt EDIT You are now prompted with the option to EDIT or AUTO PROGRAM Select AUTO PROGRAM to begin Auto Program As soon as you begin Auto Program you ll notice that it reads NEW SEGMENT This is an indication that you are creating a new segment the Ist segment During the first 10 seconds you can adjust the effort level settings for this segment After 10 seconds the segment settings will lock in and the banner will change to AUTO PROGRAM This is an indication that any future effort level changes will trigger the creation of a new segment You can create up to 20 segments each up to 99 minutes long Whenever you want to create a new segment just change the effort level to the desired settings The NEW SEGMENT banner will indicate that you are creating a new segment To finish the Auto Program press the designated Finish Prog key at any time The User Program will now be saved exactly as you ran it during Auto Program 11 12 User HRC Programs The Executive Trainer has storage capacity for four User HRC Programs which you can create and change The treadmill will remember these programs even if you unplug it from the wall A User HRC Program looks and runs exactly the same as a Built In Program The primary difference between Built In Programs and User HRC Programs is customization Unlike the Built in Programs User HRC Programs allow you to manually edit individual segments To Edit a User HRC Program
15. Executive Trainer Owner s Manual GLANDIGE PART NUMBER 92004 Worldwide Excellence For Over 40 Years EXECUTIVE TRAINE Guide To start the elliptical Pressing START powers up the elliptical and lights up the displays The starting effort level is set to Level 1 To pause the elliptical PIN E 3 3 Pressing PAUSE will stop your workout clock but all statistical information will be preserved When you are ready to continue press START to resume your workout To turn off the elliptical Pressing OFF will shut down the elliptical All current statistical information will be cleared To change effort level Hold EFFORT key down to increase effort level Hold EFFORT key down to decrease effort level To view your speed in different units Press the units to select MPH Km hr and Revolutions per Minute To enter your age Press AGE to enter your age This will help you calculate a recommended target heart rate based on your age in the Zone Timer Screen see Heart Rate Monitoring To enter your weight Press WEIGHT to enter your weight for more accurate calorie and running speed calculations To view different display screens during your workout Press NEXT BACK at any time to choose the display screen that best suits your workout Press MENU at any time to return to the main menu Important Safety Instructions WARNING Failure to observe the followin
16. T BURN E J Once you are content with your modifications you have the option to START or PREVIEW your changes in the Program Preview before starting As soon as you start the program the Program Progress Screen becomes available as one of the selectable displays You can press NEXT or BACK to view the other motivational screens Features Progress Bar Total Time Remaining Current Segment Total Segments Segment Time Remaining 0 32 15 32 B Designated Exit Program key TL secment FAT BURN Once the program is complete or you choose to prematurely terminate it by selecting the featured Exit Program key the elliptical will automatically default back into Manual Mode 10 User Programs Edit Mode The Executive Trainer has storage capacity for five User Programs which you can create and change The elliptical will remember these programs even if you unplug it from the wall The five User Programs will be pre loaded as 20 minute 3 segment program A User Program looks and runs exactly the same as a Built in Program The primary difference between Built in Programs and User Programs is customization Unlike the Built in Programs User Programs allow you to manually edit individual segments To Edit a User Program Create a new User Program as you Workout Any changes and time of changes will be saved as your new to your desired settings prior to your w
17. TT To take a Fitness Test From the Menu Screen select PROGRAMS gt SPECIALTY PROGRAMS In ca ore MALE Mal Gender Femal i X e me MALE A the Specialty Programs screen you can select one of the 2 fitness tests that the Executive Trainer has to offer Remember both of these tests are heart rate controlled Upon selecting the fitness test of your choice you will be prompted to the fitness test Setup Screen Use the designated keys or the numeric keypad to adjust your age and gender Press CONTINUE x SC Note Before pressing start you will be prompted with the heart rate that Pressins Effort Pause ffi the fitness test will target This heart rate calculation is derived from statistical or failing to maintain heart rate capacity averages see Heart Rate Monitoring If you are invalidate the fitness test A Chest Strap or Contact uncomfortable with the target heart rate displayed or feel discomfort at any Pulse is required for uuu point during the fitness test stop the test Fitness Test terminates uhen heart rate mercure teram stabilizes at 130 Bem Press START to begin the test Press START to besin Cancel You must hold onto the contact grips or wear your heart rate transmitter strap during the entire test If the elliptical loses a heart rate signal for more than 30 seconds the test will be invalidated and terminated The HRC fitness tests are
18. The 8 Week Fitness Analysis summarizes all of your elliptical activity Time 58 minutes Calories calories over the last 8 weeks Speed 5 0 moh e 7 2 fad 5 T JEL dA if ee Pil Press BACK TO CALENDAR to return to your fitness calendar ash I ret Fa EET a 21 Accessories Every ElliptiMill comes standard with speakers and fan TARGET HEART RATE MAA 2 133 IN ZONE SPEAKERS use the speakers connect to one of 2 available inputs 3 5 mm head phone plug compatible with any audio source with a standard headphone jack and the iPod9 docking connector Speakers only operate when the ElliptiMill is ON Once you connect your personal player you ll be able to turn on off and adjust the different levels by pressing the keys to the right of the fan vent FAN Fan will only operate when the unit is ON You ll be able to turn on off and adjust the different levels by pressing the keys to the left of the fan vent Note The accessories keypad has a small power LED light on the bottom left corner This is a diagnostic light which will remain lit as an indicator that the accessories are being adequately powered 22 System Settings You can enter the system settings at any time from the Menu Screen by pressing SETUP DEFAULT SETTINGS 24 e T 7 qe Total Miles Total Calories System T
19. User Program press BACK to preview your modified program EXAMPLE If you want to modify your user program to be more than a 3 segment program 4 20 follow these steps make a 4 Segment User Program 1 After modifying segments 1 2 and 3 to your liking advance to Segment 4 2 Now that you are in Segment 4 set a Segment Time Notice that END has disappeared and the NEXT SEGMENT key has appeared 3 Press BACK to preview your 4 Segment User Program and press START to begin When you have completed editing your User Program press START to view the Program Preview with the updated changes that you have made If you are content with your changes press START to begin the User Program Your newly modified User Program will be permanently stored in Executive Trainer s memory even if the elliptical is unplugged User Programs Auto Program The Executve Trainer comes equipped with Auto Program It is a unique feature that allows you to write a User Program as you workout All manual changes to speed and grade including the time of those changes will be stored as the new User Program Note Running Auto program will erase existing User Program and write a new one from scratch To run Auto Program Create a new User Program as you Workout Any changes and time of changes will be saved as your new dio 07 9 57 Press Menu gt Programs gt USER PROGRAMS gt USER
20. atically decrease effort level yielding a slower running MPH speed To run a Race Press MENU gt PROGRAMS gt SPECIALTY PROGRAMS gt RACE to enter the Race Setup screen Use the designated keys to select your desired distance Mile 1 Mile 2 Mile 5K 10 After selecting your distance use the designated keys or the numeric keypad to dial in your pacer s speed Notice that your personal best and previous times for this distance are posted at the top of the setup screen Distance 1 MILE SETAT mene 6 154 Run against I pacer for 1 mie Pacer runs at 9 6 mph e Start for 6 15 minutes RACE SETUP E Press START to begin the race gt As soon as you begin you will default to the Road Screen During Race the Road Screen will display both you and the pacer the pacer is always the opposite gender The pacer will finish the race distance exactly at the time you selected in setup Since you are manual speed control throughout the race E tee you control your own finish time FE Your runner will always remain in the center If the pacer is to the right of you he she is winning If the pacer is to the left of you you are winning The statistics at the bottom also display the up to the second distance between both two runners NOTE The Effort Level control is disabled during race mode It will automatically in
21. ay Test Once the Self Diagnostics completes all of the tests it will read one Speed Sensor Test H AG S et 55 T Brake Controller Test oof these messages along the bottom No Errors Detected or Error Brake Calibration Test Pa 7 Detected Contact Service Provider TEST COMPLETE No Errors Detected Note You can also manually initiate the self diagnostics From the Menu Screen press SETUP gt SYSTEM gt DIAGNOSTICS Heart Rate Monitoring The Executive Trainer elliptical comes standard with a wireless heart rate monitoring device and contact grips see AccuTrack Heart Rate Monitoring System to give you feedback on how your body is affected by your workout We will take a look at a few basic concepts of heart rate monitoring so you can better understand how it all works and how to maximize its use to allow you to reach the fitness level you desire What is exercise intensity Exercise intensity is simply a measure of how hard you are working at a given time during exercise The American College of Sports Medicine ACSM the world s leading medical and scientific authority on sports medicine and fitness recommends that every individual involved in an exercise program know how hard his her body is working during exercise Your heart provides key information for determining how intensely you are working during exercise Your heart rate how many times your heart beats per minute is really an efficien
22. change speed and effort enter user settings and configure programs Whenever you are prompted with a numeric entry you have the option of using the designated keys or the numeric keypad If there are multiple numeric prompts displayed at once look for the red triangle The numeric keypad will only modify the line that has the red triangle To activate another line simply press ENTER or use the designated keys to activate another prompt 20 004 7 UIT Ferm 20 00 MA I re E zn zit 1 f r pL L Em ms gt gt Maximum Effort BE r y eurn When to use the numeric keypad n program setups you will be asked different information based on that particular program s parameters This information can be dialed in using the keys or the numeric keypad n the 5 Built in Programs the keypad can be used to enter the program s maximum time and effort n the Specific Goal Programs the keypad can be used to enter a variety of different information Time Goal Time Distance Goal Distance Calorie Goal Calories n the 5 User Programs the keypad can be used to enter the program s maximum time It can also be used to set the speed and elevation for each individual segment This will be explained in more detail under the USER PROGRAM section of this manual n the Heart
23. crease decrease based on pedal speed keeping you at an optimal RPM k 4 21 194 TIME PULSE The Track Screen also displays Race Mode Miles 1 36 Pace 5 56 mulum Ahead by 152 Feet RACE Fitness Tests Protocols Overview The Executive Trainer includes 2 fitness tests and 4 fitness protocols Based on your specific age gender and performance they calculate your fitness level The Balke and the Firefighter Fitness Tests are heart rate controlled Balke Fitness Test HRC must use AccuTrack or Wireless Chest Strap Test Parameters e Maximum Speed 55 RPM Maximum Heart Rate 80 of Maximum Heart Rate see Heart Rate Monitoring Description ts a heart rate controlled walking pace variable effort fitness test The test increases in difficulty in an effort to raise your heart rate to a target Upon reaching your target heart rate the test will terminate and calculate a fitness assessment based on your performance VO Max Score Firefighter Gerkin Fitness Test HRC must use AccuTrack or Wireless Chest Strap e Test Parameters Maximum Speed 60 RPM Maximum Heart Rate 85 of Maximum Heart Rate see Heart Rate Monitoring Description ts a heart rate controlled variable speed and effort fitness test The test increases in difficulty in an effort to raise your heart rate to a target Upon reaching your target heart rate the test will terminate and calculate a fitness level based on your performance
24. cy rating for your entire body The number of times your heart beats during each minute of exercise is a measurement of the intensity of the exercise If your heart rate is low exercise intensity is low if your heart rate is high your exercise intensity is high What is maximum heart rate Maximum Heart Rate MHR is the maximum attainable heart rate your body can reach before total exhaustion True maximum heart rate is measured during a fatigue or stress test This test must be done in a clinical setting and is not practical or accessible for most people Fortunately your maximum heart rate can be established with a high degree of accuracy using the following simple formula If John is 35 years old what is his estimated maximum heart rate John s Estimated Maximum Heart Rate WARNING The use of this formula assumes no underlying heart or respiratory disease or other condition which could be adversely affected by exercise Consult your doctor before using this chart 185 beats per minute is the estimated maximum number of times John s heart can beat before his body would fatigue or max out This number is extremely helpful because it tells us the absolute highest exercise intensity John can handle before his body wears out The ACSM says that during exercise John should keep his heart rate below his maximum so that he will not become exhausted and have to quit In fact the ACSM gives John a specific percentage range of h
25. e I ENERO FR US RN E ES 5 Manual Mode dept o reme PS EPIO NGS NTN 6 Key PAG cn ee tue EADEM Pa UNE VPE OE NEUE 7 Programs Ponen een ae ee E EN ee E EE E 8 K Bait M Proti ae 9 User EG La ose trip EnEn Und EPA eR TES NE RTE SREE PE AR 10 User Procrdins aua ues eboiid vua factus deb dba db Fe eda didi add ag bd dd ends 11 Uor ARG NN m P m 12 HEC Hear Rate Control serria ses ues eeuneg 13 Specialty Programs body Specie PRODI 000 0 NE NS EN quU MET 14 sje Go EN DE 15 Race MO otc a a4 en aan ones 16 Fitness Tests Protocols OVERVIEW PR 17 TR NNN 18 Ed Dee 0 EEE EEE EEE EE EE SE EEE 19 Client Mode Gr GE EE EE EN EE REPERI ERI E EE 20 Ge REE EE EE ER EE ses 21 Accessories EG ENE EE 22 Setup Shc isles EE ENER NE NN EEE NN 23 nic Vag BIEL EE EE NE NE ENE ES 24 Heart Rate Monitoring ada oc Goo ee oo TREE TEXTU 25
26. e 2 Close supervision is necessary when this unit is used by or near children or disabled persons 3 Use this elliptical only for its intended use as described in this manual 4 Never operate this elliptical if it has a damaged cord or plug if it is not working properly or if it has been damaged Call your selling dealer immediately for examination and repair 5 Keep the power cord away from heated surfaces Be sure the line cord has plenty of slack and does not get pinched underneath the elliptical Never drop or insert any object into any opening Be sure no objects are near or underneath the elliptical Do not use outdoors 6 7 8 Donot operate where aerosol spray products are being used or where oxygen is being administered 9 Connect this appliance to a properly grounded dedicated outlet only 10 10 To disconnect press the OFF button and unplug the unit from the wall outlet GROUNDING INSTRUCTIONS This product must be grounded If it should malfunction or break down grounding provides a path of least resistance for electric current to reduce risk of electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug The plug must be plugged into an outlet that is properly installed and grounded in accordance with all local codes and ordinances 110 250 50 60HZ ELLIPTICALS This elliptical is configured to operate between 110 250 50 60hz circuits Th
27. e internal transformer will automatically adjust to any circuit configuration within these parameters The line cord supplied with ellipticals marked 120 VAC are intended for use in a nominal 120 volt circuit with a grounding plug Make sure the product is connected to an outlet having the same configuration as the plug No adapter should be used with this product Ellipticals marked 200 250 VAC are intended for use on a circuit having a nominal rating more than 120V and are factory equipped with a specific cord and plug to permit connection to a proper electric circuit Make sure the product is connected to an outlet having the same configuration as the plug No adapter should be used with this product If the product must be reconnected for use on a different type of electric circuit qualified service personnel should make the reconnection DANGER Improper connection of the equipment grounding connector can result in a risk of electric shock Check with a qualified electrician or serviceman 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 in the outlet have a proper outlet installed by a qualified electrician SAVE THESE INSTRUCTIONS Table of Contents Basics O Oea eA arentes ene eave EEEE 1 NTN 2 PCA c t DP rr 4 SAT oe ope et E VES kan
28. er 2 za 30 1 iue m TI EIUS i Trainer on that particular day View Stats M M i 4 ACTIVITY ON THAT DATE F Today s date is listed at the top of the screen and highlighted in the ee p e cm calendar in bigger bold font MM is MONDAY APRIL 26 2010 Note If the current day at the top of the screen is incorrect see e Er ru mam TIME System Setup to adjust to the correct date Use the designated Select and Select to move the red box from Li Hi day to day ji 1 pa F ba 25 82 i 7 1004 E ee NIIT Move the red box over any date that you want to view in detail 5 ACTIVITY THAT DATE View Stats 7 h s Se gt E E gt I NE Hie 1 Press the designated View Stats key 8 MILES Y e 24 You can now see your workout in detail for that particular day Lae amp You can move from day to day in this detailed view by pressing the 415 CALORIES REN designated Previous Day and Next Day keys La Ja a Previous Dau Press BACK TO CALENDAR to return to the fitness calendar see your 8 Week Fitness Analysis press the designated Aetivitu s Inactivity cd See 8 Week key Activitd Rate B ORE AVERSA GES gt
29. ercise to accomplish this How do determine my Target Heart Rc Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute of exercise The American College if Sports Medicine ACSM recommends that all individuals should work within a Target Heart Rate Zone of 6096 to 85 of Maximum Heart Rate This means that your heart rate during exercise should not fall below 6096 or rise above 8596 of your maximum heart rate Let s look at John from our earlier example John is 35 years old so his estimated maximum heart rate is 220 minus 35 or 185 beats per minute bpm The ACSM says that John should exercise between 6096 and 8596 of 185 beats per minute to stay in his THRZ Let s determine John s THRZ John s Estimated Maximum Heart Rate 185 bpm Lower Target Limit 185 bpm mhr x 0 6 111 bpm Upper Target Limit185 bpm mhr x 0 85 157 bpm John s Target Heart Rate Zone 111 157 bpm 111 157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve his goals If John is a beginning exerciser he ll want to stay at the low end of his THRZ If John is a more advanced exerciser he may want to work at the higher end of his THRZ to challenge himself more Different Intensity Levels within a Target Heart Rate Zone Beginner 6096 of MHR Weight Loss 7596 of MHR Aerobic 85 of MHR What is a heart monitor A monitor consist
30. fully automated and will increase in difficulty from segment to segment until the user achieves the target heart rate Balke 80 of Max HR Firefighter 85 of Max HR Once you reach the target pulse a countdown will begin to ensure that your pulse has indeed stabilized at the target Any keystrokes during the test other than BACK MENU or NEXT will invalidate and terminate the test Balke Fitness Test Firefighter Fitness Test Upon completion you will receive a Max score and fitness assessment based on your performance versus your demographics Upon completion you will receive a VO Max score and fitness assessment Men based on your performance versus general population Men Women lt 37 lt 35 lt 32 lt 28 lt 26 lt 24 lt 22 LOW AGE lt 20 2029 30 39 40 49 50 39 60 69 29 RATING 238 ost gt s1 ur SUPERIOR _ ow gt Taking a Fitness Protocol To take a Fitness Protocol From the Menu Screen select Programs gt Specialty Programs In the Specialty Programs screen you can select one of the 4 fitness protocols that the Executive Trainer has to offer These tests are not heart rate controlled Best 5 Previous f 4 Time 0 00 7 Time 0 00 ag L 3 E f m gt g aw WWE 2 er 7 VA 1 E lt lt lt mom zn ER 7 Male red m Za ji sender MALE
31. g operating instructions can result in serious injury To reduce the risk of electric shock or injury to persons 1 Ifyou are suffering from any illness condition or disability which affects your ability to run walk or exercise do not use this product without consulting your doctor first 2 Ifyou are suffering from any illness condition or disability which affects your ability to run walk or exercise do not use this product without supervision present Failure to do so can result in serious injury should you fall while the machine is in motion 3 Failure to leave ample clearance around the elliptical could result in the user becoming trapped between the mechanism and a wall resulting in serious injury Allow a minimum clearance of 6 inches on each side of the elliptical Allow a minimum clearance of 1 foot at the rear of the elliptical 4 Be sure to familiarize yourself with this manual Look it over carefully Be sure you understand the control panel operation before using the elliptical When using an electrical appliance basic precautions should always be followed Read all instructions before using DANGER Always unplug the elliptical before cleaning or removing any shrouds To reduce the risk of electric shock in the event of an electrical storm always unplug the elliptical from the electrical outlet immediately after using 1 An appliance should never be left unattended when plugged in Unplug from outlet when not in us
32. he bottom designated keys or the numeric keypad Time 10 99 Minutes Distance 0 1 99 9 Miles Calories 10 9999 Calories H vii lt gt Siti r gt Press START to begin As soon as you begin you ll notice that goal progress will be displayed in the different motivational screens The goal statistic will be displayed in a red font and updated instantaneously with any speed effort changes you make and count down to zero until you reach your goal NR TT TT Once the program is complete or you choose to prematurely terminate it by selecting the designated Exit Program key the elliptical will as 1 gt P Jn n LM if een att lon lt M rehear i ana a end automatically default back into Manual Mode 16 Race Mode Race mode is a unique feature exclusive to the Landice Executive Trainer Race is a manually controlled distance based program that monitors your progress versus a virtual pacer The virtual pacer can be your previous best recorded time or manually dialed in during set up There are five different preset race distances Mile 1 Mile 2 Mile 5 K and 10 K Race Mode comes equipped with Automatic Transmission software As you pedal faster to increase your speed the elliptical will automatically increase the effort level yielding a faster running MPH speed Vice versa when you slow down the elliptical will autom
33. ically scale to his preset restrictions Fitness Tests Protocols will remember the user s best and a last recorded scores and all other elliptical activity will automatically recorded in a personal fitness calendar To create a client Press MENU and select the designated Client key You are now in the Client Select Screen Press the designated New key to create a new client Note This will also be your Login Page after you have created your client 7 You are now in the Name Edit Screen Use the designated A Z d A Z Cursor and Clear keys to adjust your client s name Gender MALE A Toggle your client s gender by using the designated bottom AT Gender key Press RETURN when you have finished po p JE i 4 E T ba p 4 4 gt e 2 Rrico ssETUP ES J You are now in the Client Setup Screen This screen allows you to 4 zi delete the user reset your stats and select the system s units miles vs Edit Name Gb 57 be FL Delete User ie kilometers You can also access the Edit Name System Menu and i i Total Calories your Fitness Profile Screen Total Hours Reset Stats Miles per Hour i zu By lt Press PROFILE to enter the Fitness Profile Screen Use the designated keys or the numeric keypad
34. is maximum heart rate to exercise in known as his Target Heart Rate Zone THRZ 25 Heart Rate Monitoring 26 Why should I monitor exercise intensity Your heart is the most important muscle in your body and like all muscles must be exercised regularly to remain strong and efficient According to fitness experts exercise is more effective when you work out in a specific heart rate range or zone This is referred to as your Target Heart Rate Zone THRZ and is reflected by the number of beats per minute your heart pumps This zone can vary greatly depending on your age fitness level and various other factors If your heart rate is too low during exercise your body reaps little or no benefit This means youre not likely to see the results you want like weight loss or increased endurance If your heart rate is too high during exercise you may tire too quickly and become frustrated or even run the risk of injury In this case you re likely to quit exercising because it s simply too difficult Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals In fact the American College of Sports Medicine recommends that in order to get the most benefit from your cardiovascular exercise you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout 3 to 5 times per week Knowing your exercise intensity heart rate will allow you to work at the right level of ex
35. keypad or the center keys to dial in your age Entering your age will The rest of the manual will detail all of the features that you can access using this screen The side blue LCD screens constantly display your Effort Level 1 20 and Speed RPM MPH or Km hr Use the keys beneath these readouts to adjust the elliptical to your liking Speed and distance are calculated using an advanced metabolic running equivalent algorithm Your pedal speed and effort level will yield a running speed with the equivalent energy consuming intensity Manual Mode Upon start up the elliptical defaults to Manual Mode In Manual Mode you and only you can change the speed and effort as well as view one of the 5 motivational screens Press NEXT or BACK to rotate through the selectable motivational screens Motivational Screens c t Time 5 01 Miles 0 13 Pulse 82 Pace 36 05 1 2 07 1eep LAP TIME PULSE Miles 0 11 Pace 12 00 F Reset Laps Cals 14 Cal Hr 124 MANUAL VERIICAL e INDICATOR VS1 GF LIBERTY Heart Rate in BPM Keep in Target Zone 9 5 5 2 B E TIME 8 44 DISTANCE 0 50 CALORIES o4 COLORIS HR 565 PACE S0 PULSE 136 METS 8 29 TIME IN ZONE 0 57 PACE CALS DIST V TIME AL TIMETER 21663 E sil lt 3NOZ SLAW 119 Displayed Statistics Time Distance Heart Rate Calories Scrolling Statistics Calories per hour Alti
36. o preview your modified program EXAMPLE If you want to modify your user program to be more than 3 segments up to 20 follow these steps To make a 3 Segment User Program 4 segments 1 After modifying segments 1 2 and 3 to your liking advance to Segment 4 2 Notice that the time is set to END This is an indication that this segment is inactive because the time has been set to 0 00 3 To activate the segment simply set a time along with a desired target heart rate for that segment If you are content with your changes press START to begin the User HRC Program Your newly modified User HRC Program will be permanently stored in Executive Trainer s memory even if the treadmill is unplugged HRC Heart Rate Control Programs The Executive Trainer is equipped with both Contact Heart Rate and Wireless Heart Rate transmitter strap Heart Rate Control programs require the use one of them The Executive Trainer has the ability not only to display your heart rate but also to automatically vary the effort based upon your heart rate via its Heart Rate Control HRC programs HRC training allows you to maximize your workout performance while minimizing your workout time There are 2 different 20 segment heart rate control programs HRC and Interval HRC e HRC keeps the user s heart rate at the target heart rate for the duration of the workout 70 80 90 Alternating 100 amp 80 90 80 Interval HRC targets differen
37. orkout FA Auto Program Sesment 3 4l Time EE 7 25 i 577 AA 7 Segment Effort 1 Va zo TOUS s t P4 T aai m i i i Al E P ud m SEGMENT 1 end prosram set 0 00 time SEGMENT Press BACK to preview program fi ay T Y F mem 17 00 220 2 aie JR s Sesment effort 10 j mE c E P EI tef eet SEOMENT 2 E SEGMENT To end program set 0 00 time Press BACK to preview prosram fag r END 4 A i I EST Segment 1 4 Effort i 7 I f 1 I PREUIDUS SEGMENT To end program set 0 00 time f Press BACK to preview program f Press MENU gt PROGRAM gt USER PROGRAMS gt USER 1 gt EDIT You will be prompted with the option to EDIT or AUTO PROGRAM Select EDIT to enter EDIT MODE When you first enter EDIT MODE you default to a detailed view of the 1st segment of the User Program Using the designated keys of the numeric keypad you can modify the 1st segment s length and effort Press NEXT SEGMENT to view the 2nd segment in detail To view other segments use the designated NEXT PREVIOUS SEGMENT keys to navigate through the entire program When you finish modifying your
38. osition body posture hand location and focus zone for that specific segment During segment changes these four screens will change to a different set of screens depending on the workout you have selected Note You can take your time setting yourself to the correct position between segments The program clock will automatically halt if you stop pedaling so you won t cheat your total workout time Once the program is complete or you choose to prematurely terminate it by selecting the designated Exit Program key the elliptical will automatically default back into Manual Mode 14 Specific Goal Programs These specialty programs have been designed to monitor and achieve a specific goal you may have every time you get on your Executive Trainer Whether you want to go for a 3 mile run burn 1 000 calories or simply exercise for 15 minutes the goal progress will be updated automatically as you make it through your workout During these programs you will retain full manual control Using Specific Goal Programs SP Press MENU gt PROGRAMS gt SPECIALTY PROGRAMS gt SPECIFIC ers GOAL SETUP 44 5 X GOAL to view the Specific Goal Setup Screen Use the top designated DAHIN TUR gee keys to select your workout s goal TIME DISTANCE or CALORIES CALORIES E 200 cas J Manually controlled speed and grade FT T IRI After selecting your goal define its parameter using t
39. otal Hours rif 1 Miles Hour Profile Set Date ZUM Return we JA Minute In the Setup Screen you can toggle between Miles and Kilometers by pressing the designated Units key Press the designated System key to view the System Menu Screen In the System Menu you have access to Brightness Setup Time Date Setup and Diagnostics To set the Time and Date select the designated Set Date key In the Time Setup Screen use any of the necessary designated keys to correctly set the time and date Once set the Executive Trainer will maintain the current time and date even when you turn it off However unplugging the elliptical will deactivate the internal clock calendar Next time you reconnect your treadmill your clock and calendar will reset back to the time and date before you unplugged it Press the designated RETURN key to return to the system menu 23 24 Self Diagnostics The Executive Trainer is equipped with onboard self diagnostics If the elliptical experiences any errors during operation the elliptical will display the error message and the option to further investigate by commencing self diagnostics software Self Diagnostics will systematically test all of the individual components of the elliptical During some of its tests it will prompt you with simple Yes or No questions to assist with the diagnosis Upper Displ
40. ou may have we need your warranty information on file Do it today Landice will send you a complimentary Landice T shirt upon receipt of your warranty registration card SELECTING A LOCATION Place the elliptical in a climate controlled room Failure to do so may effect warranty Allow a minimum clearance of 6 inches on each side of the elliptical Allow a minimum clearance of 1 foot at the rear of the elliptical Failure to leave ample clearance around the elliptical could result in the user becoming trapped between the mechanism and the wall should the user accidentally trip and fall while exercising Be sure the line cord has plenty of slack and does not get pinched underneath the elliptical Make sure the elliptical is plugged into a dedicated line E7 E950 Assembly Instructions Cut straps and open box Place upright on Lightly set the 4 bolts A with flat washers NF Mount the Side Hand Rails Slide the side base frame mounts Use the alignment pins to by hand you will tighten them later handrail into position and lightly tighten the rail help you correctly set the upright down up top with 2 button head cap screws J Firmly tighten at the base of the Side Hand Feed the upright harness down the upright and Exit through access hole and clip the harness Rail with 3 bolts E with spring washers Q catch it at the bottom of the base You may to the 2 harness clips along the frame finally Go back and tighten bolts from
41. s of two parts a transmitter and a receiver Each time your heart beats the electrodes detect the beat and send the information to the receiver on the elliptical Your current heart rate bpm is visible on the elliptical s display Heart Rate Monitors Every ElliptiMill comes with AccuTrack Contact Heart Rate Grips that can be used in place of the wireless chest strap CONTACT GRIPS shown on right To use the Contact Grips follow these steps Grab the contact grips The center display will start flashing to communicate that the system is active and acquiring a signal After about 5 10 seconds your heart rate will be displayed and remain displayed as long as you hold on to the grips Once you release them the display will automatically revert to the statistic displayed prior to grabbing the grips Note If you are wearing the wireless chest strap the AccuTrack Contact Heart Rate Grips will override the wireless signal while your hands are on the grips Once you release the grips the elliptical will default back to the wireless signal The contact grips are designed to reliably operate up to approximately 70 RPM Higher speeds can cause the user s hands to shift and hinder the heart rate signal acquisition For the most reliable results use the wireless chest strap WIRELESS HEART RATE CHEST STRAP TRANSMITTER shown below am ai gt gt enl ps _ ED E 7E DN i 1 T
42. t heart rates It alternates between the target and 8096 of the target Run an HRC program Training Press MENU gt Programs gt HRC PROGRAMS to display the HRC Programs Selection Screen Select HRC or Interval HRC If the default HRC Program displayed in the program preview suits HR Max HR Min your needs press START to begin If you would like to modify it n 7 j 7 n TARGET 120 bem 20 00 b n 20 004 op EE This screen allows you to customize the program s parameters Use perm s 1 the designated keys or the numeric keypad to adjust the Program Time Maximum Effort and Target Pulse m Turset 1 4 E smil 21 Once you content with your modifications press START to begin a I re B or PREVIEW to view the updated changes you have made As soon as you start the program the Program Progress Screen becomes available as one of the motivational screens You can press NEXT or BACK to view the other motivational screens The Program Progress Screen displays program time and heart rate Your heart rate black line will slowly graph itself during the program attempting to stay between the Max Heart Rate red dashed line and the Min Heart Rate green dashed line Once the program is complete or you choose to prematurely terminate it by selecting the designated Exit Program key the elliptical will
43. tude Climbed Climbing Rate And Zone Timer and Pace Selectable Road Screen Canyon Mountain Island City Displayed Statistics Time Lap Counter Distance Pace Pulse Calories and Calories per hour e Mile Track A virtual runner displays progress around a 7 mile track Displayed Statistics Altimeter Climbing Rate Trips to Top e Climbing Progress A virtual runner displays climbing progress up a famous landmark Selectable Landmark Press the designated LANDMARK key to scroll though different famous landmarks of various heights Reset Press the designated RESET key to reset your accumulated altitude Displayed Statistics Time in Heart Rate Zone Heart Rate Target Heart Rate and Age vs Zone Graph Heart Zone Shift Press the designated ZONE and ZONE to decrease and increase your heart rate zone RHRZ Recommended Heart Rate Zone Press the RHRZ key to display your recommended heart rate zone base on your age Displayed Statistics Time Distance Calories Calories per hour Pace Heart Rate Time in Zone Accumulated Altitude and Climb Rate Selectable Statistics Press the designated statistic keys to view a featured statistic or ALL to view them all at once Using the Numeric Keypad The Executive Trainer is equipped with a numeric keypad which serves multiple functions to make the elliptical easier to control It can be used to
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