USER`S MANUAL
Contents
1. The advanced console offers a variety of features to help you get the most from your workouts When the manual mode of the console is selected the angle of the ramp and the resistance of the pedals can be changed with a touch of a button As you exercise the program display the training zone display and the three LED displays will provide continuous exercise feedback You can even measure your heart rate using the built in pulse sensor In addition the console offers five preset workout pro grams Each program automatically changes the ramp angle and the resistance of the pedals as it guides you through an effective workout You can even create your own workout programs and store them in memory for future use The console also features revolutionary iFit com tech nology IFit com technology allows the console to play specially designed CD s available separately that automatically control the ramp angle and the resis tance of the pedals as a personal trainer coaches you through every step of your workout High energy music provides added motivation Each CD features two workout programs designed by AFA certified personal trainers For information about iFit com CD s call toll free 1 800 735 0768 or visit our Web site at www iFit com 10 HOW TO USE THE MANUAL MODE 1 Make sure that the power cord is plugged in Refer to page 9 Press any button on the console or move the pedals to turn on the pow2. Always retain proof of purchase such as your bill of sale store operate and maintain the Product as spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 888 825 2588 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for service where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service is covered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or per formance of the product or damages with respect t
3. OUT jack on your CD player Plug your headphones into the PHONES jack Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your CD player Plug your headphones into the other side of the Y adapter PHONES rei Headphones 15 HOW TO CONNECT YOUR PORTABLE STEREO Note If your stereo has an RCA type AUDIO OUT jack see instruction A below If your stereo has a 3 5mm LINE OUT jack see instruction B If your stereo has only a PHONES jack see instruction C A Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into the included adapter Plug the adapter into an AUDIO OUT jack on your stereo AUDIO OUT i RIGHT 0 o Adapter Audio Cable Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into the LINE OUT jack on your stereo Do not use the adapter Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y ad
4. To select a preset program press the SELECT WORKOUT button repeatedly until one of the five preset program indicators lights Preset Program Indicator PROGRAM DISPLAY COASTLINE TRAIL HILLS AND VALES GORGE TRAIL ROLLING WAVES 1000000000 OJ rve wak The graphs below show how the resistance will change during the five preset programs The ramp angle will also change during the programs however the ramp angle settings are not shown on the graphs Note When a program is select ed the program display will show a simplified graph of the program COASTLINE TRAIL 30 HILLS AND VALES 30 GORGE TRAIL 30 ROLLING WAVES 30 Press the START PROGRAM button and begin exercising Each program is divided into several individual segments Each segment is one two three or four minutes long One resistance setting and one ramp angle setting are programmed for each seg ment The resistance setting for the first segment will be shown in the flashing Current Segment column of the program display The resistance 7 settings for the next ten segments will be shown in the ten columns to the right The ramp angle settings are not shown in the program display When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash a series of tones will sound and all resistan
5. above the right LED display will light one to three dashes will appear in the display and then your heart rate will be shown For the most accu rate heart rate reading continue to hold the con tacts for about 15 seconds Note If your heart rate is not shown make sure that your hands are positioned as described above Be careful not to move your hands excessively or squeeze the metal contacts too tightly Note When you use the pulse sensor the right display will show your heart rate for up to two minutes If you continue to hold the pulse sensor the display will show your heart rate along with the number of calories you have burned When you are finished exercising turn off the power To turn off the power simply wait for about ten minutes The console has an auto off feature If the console buttons are not pressed and the pedals are not moved for ten minutes the console will turn off automatically Note If the displays and indicators remain lit after ten minutes the console may be in the demo mode Refer to the instructions on page 18 to turn off the demo mode HOW TO USE PRESET PROGRAMS 1 Make sure that the power cord is plugged in Refer to page 9 Press any button on the console or move the pedals to turn on the power Refer to step 2 on page 10 E Select one of the five preset programs When the power is turned on the manual mode will be selected and the manual indica tor will light
6. energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Each workout should include the following three important parts A warm up consisting of 5 to 10 minutes of stretching and light exercise see SUGGESTED STRETCHES on page 21 A proper warm up increases your body temperature heart rate and circulation in preparation for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent pos
7. A NordicTrack VGR970 Serial No USER S MANUAL Serial Number Decal QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if there are missing parts we will guarantee complete satisfaction through direct assistance from our factory TO AVOID UNNECESSARY DELAYS PLEASE CALL DIRECT TO OUR TOLL FREE CUSTOMER HOT LINE The trained techni cians on our customer hot line will provide immediate assis tance free of charge to you CUSTOMER HOT LINE 1 888 825 2588 Mon Fri 6 a m 6 p m MST A CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual i for future reference new products prizes fitness tips and much more www nordictrack com A NordicTrack VGR970 TABLE OF CONTENTS IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN a Ln PRE ee a ee RE ORA a RCA Ba a 4 ASSEMBLY ic i dt IGE ORE Heeb ORGS eee da ee eee bea ee eae ea 5 HOW TO USE THE ELLIPTICAL CROSSTRAINER Li 9 MAINTENANCE icc cated podi neia Se dR AIRE eee we aa reed Wa aa e 19 CONDITIONING GUIDELINES 20 PART LIST hh ce edhe a el aden oe ae Rae eae 22 EXPLODED DRAWING 23 HOW TO ORDER REPLACEMENT PARTS Li Back Cover LIMITED WARRANTY a ccc ia a ce a tee a aE BR nc ale at a nati ae ae a Back Cover NordicTrack is a registered trademark of ICON Health amp Fitness In
8. The right LED display will show an E for The console features an information mode that keeps English miles or an M HEART RATE track of the total number of hours that the elliptical for metric kilometers crosstrainer has been used and the total number of Press the START PRO miles that the pedals have moved The information GRAM button to change mode also allows you to switch the console from miles the unit of measurement if desired to kilometers In addition the information mode allows you to turn on and turn off the demo mode IMPORTANT Make sure that there is not To select the information mode press RESISTANCE a d in the right dis button 1 and the SELECT WORKOUT button at the play If a d appears in same time The following information will be shown the display the console is in the demo mode This mode is intended to HEART RATE The left LED display will show the total num n be used only when an elliptical crosstrainer is displayed ber of hours that the in a store When the console is in the demo mode the elliptical crosstrainer power cord can be plugged in and the displays and has been used TE RESISTANCE indicators on the console will automatically light in a preset sequence although the buttons on the console will not operate If a d appears in the right disp
9. a moment for the ramp to reach the selected angle 1STEP RAMP ANGLE 10 15 SKI 1STEP RESISTANCE LU 2 3 4 20 WALK 5 6 Watch your progress with the program display the training zone display and the LED displays The program display When the manual mode or the iFit com mode is selected the program dis play will show a track representing 1 4 mile As you exercise the indicators around the track will light in sequence until the entire track is lit A new lap will then begin PROGRAM DISPLAY The training zone display As you exercise the train ing zone display will show the approximate inten sity level of your exercise For example if four five or six indicators in the display are lit refer to the drawing above the display shows that your intensity level is ideal for fat burning 00000000000 TRAINING ZONES FAT BURN ENDURANCE COOL DOWN CA SEG TIME TI SPEED RA The left LED dis play As you TIME SEG TIME exercise the left ia DI display will show IiI I RESISTANCE the elapsed time and the current resistance level The display will change from one number to the other every six seconds as shown by the indica tors around the display Note When a program is selected the left display will show the time remaining in the program the time remaining in the curr
10. achilles ten dons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your but tocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 21 PART LIST Model No NTEL11990 Key No Qty OONDARWND Q Q Q Q Description Frame Upright Left Pedal Arm Right Pedal Arm Incline Ramp Crank Arm Power Cord Large Pulley Frame Bearing Plastic Crank Spacer Flat Delrin Washer Idler Bracket Nut Front Stabilizer Upright Endcap Idler Arm Screw M10 Flat Washer Handlebar Arm Axle Handlebar Endcap Incline Motor 56mm Spacer Incline Reed Switch Side Shield Support Wire Harness M10 Nylon Locknut Reed Switch Lock Belt Incline Axle Incline Axle Screw Incline Bushing Incline Ramp Cap M8 Washer Upright Axle Console Screw Spring Flywheel Flywheel Bearing Flywheel Axle Pedal Disk Left Pedal Right Pedal Pedal Screw Console Washer W
11. ank Arm 6 Side a Plastic Pedal Spacer 85 and the Left Pedal Arm 3 onto the axle on the left Crank Arm 6 Note It may be helpful to use a rubber mallet to tap these parts on Be careful not to confuse the Left Pedal Arm with the Right Pedal Arm not shown look at the position of the round tube to correctly identify the Left Pedal Arm Next tap a 3 4 Axle Cap 61 onto the axle Attach the Right Pedal Arm not shown in the same way 7 Carefully pivot the Upright 2 to the position shown Secure the Upright by tightening the M10 x 24mm Screw 90 with the M10 Flat Washer 89 into the Upright and the Frame 1 8 This step requires the help of a second person Remove the four Console Screws 35 and the four Console Washers 44 from the Console 87 Hold the Console 87 in the position shown and connect the console wire harness to the Upper Wire Harness 51 Remove the rubber band from the Upper Wire Harness and push the Upper Wire Harness and the console wire harness down into the Upright 2 Set the Console on the Upright Make sure that the con sole wire harness is not pinched between the Console and the Upright Hold the Handlebar 18 in the position shown Align the four holes in the Handlebar with the four holes in the plate at the top of the Upright 2 Attach the Handlebar and the Console 87 to the Upright with the four Console Screws 35 and the four Console Washers 44 that you removed pr
12. apter into the PHONES jack on your stereo Plug your headphones into the other side of the Y adapter 3 5mm Y adapter Audio Cable 2 Headphones gt HOW TO CONNECT YOUR HOME STEREO Note If your stereo has an unused LINE OUT jack see instruction A below If the LINE OUT jack is being used see instruction B A Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into the included adapter Plug the adapter into the LINE OUT jack on your stereo B Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into the included adapter Plug the adapter into an RCA Y adapter available at electronics stores Next remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the RCA Y adapter Plug the RCA Y adapter into the LINE OUT jack on your stereo RCA Y adapter Adapter Audio Cable gt Y Wire removed from LINE OUT jack HOW TO CONNECT YOUR COMPUTER Note If your computer has a 3 5mm LINE OUT jack see instruction A If your computer has only a PHONES jack see instruction B A Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end o
13. ay have been pre assembled for shipping If a part is not in the parts bag check to see if it has been pre assembled Of o M8 Split M8 Washer 33 4 Console M10 Flat Washer 58 4 Washer 44 4 Washer 89 1 w A MDMA Incline Axle M10 x 24mm Screw 90 1 Console Screw 35 4 Screw 30 4 sm A eras Pedal Screw 43 6 eres 56mm Spacer 22 2 M10 Nylon 3 4 Axle Cap 61 2 i eee Locknut 26 4 1 Attach the Front Stabilizer 14 to the front of the Slide an M8 Split Washer 58 and an M8 Washer 33 Slide an M8 Split Washer 58 and an M8 Washer 33 Identify the Rear Stabilizer 59 which has Wheels 45 attached to it Attach the Rear Stabilizer 59 to the rear of the Frame 1 with the two Rear Stabilizer Bolts 60 and two M10 Nylon Locknuts 26 Make sure that the Rear Stabilizer is turned so the Wheels are not touching the floor Frame 1 with the two Front Stabilizer Bolts 86 and two M10 Nylon Locknuts 26 onto an Incline Axle Screw 30 Tighten the Incline Axle Screw into one end of an Incline Axle 29 Next apply a small amount of the included grease to the Incline Axle Align the indicated tubes on the Incline Ramp 5 with the tubes on the Base 1 Make sure that the Incline Ramp is turned so the V shaped grooves are on top Insert the Incline Axle 29
14. c 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read the following important precau tions before using the elliptical crosstrainer 1 Read all instructions in this manual before using the elliptical crosstrainer It is the responsibility of the owner to ensure that all users of the elliptical crosstrainer are adequately informed of all precautions Place the elliptical crosstrainer on a level surface with a mat beneath it to protect the floor or carpet Keep the elliptical crosstrain er indoors away from moisture and dust Inspect and tighten all parts regularly Replace any worn parts immediately Keep children under the age of 12 and pets away from the elliptical crosstrainer at all times The elliptical crosstrainer should not be used by persons weighing more than 250 pounds Always hold the handlebar or the pulse han dlebar when mounting dismounting or using the elliptical crosstrainer Wear appropriate exercise clothing when using the elliptical crosstrainer Always wear athletic shoes for foot protection The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general 10 11 12 13 14 When you stop exercising allow the pedals to slowly come to a stop Keep your back straight when using the ellip tical cro
15. ce set tings will move one column to the left The resis tance setting for the second segment will then be shown in the flashing Current Segment column and the resistance of the pedals and the angle of the ramp will automatically adjust to the second settings The program will continue in this way until the resistance setting for the last segment is shown in the Current Segment column and the last segment ends Current Segment PROGRAM DISPLAY ANUAL PE 0000000094 0000000094 000000000 00000000e Note Each time a segment ends and the resis tance settings move to the left if all of the indica tors in the Current Segment column are lit the resistance settings may move downward so that only the highest indicators in the columns will be shown in the program display When the resistance settings move to the left again and not all of the indicators in the Current Segment column are lit the resistance settings will move back up Note You can manually override the resistance setting or the ramp angle setting for the current segment if desired by pressing the RESIS TANCE or RAMP ANGLE buttons However when the next segment of the program begins the resistance of the pedals and the angle of the ramp will automatically adjust to the settings for the next segment Note If you stop exercising for six seconds or longer the program will pause and the left LED display will begin to flash To restart the program simpl
16. ent segment of the program and the cur rent resistance level Note If you stop exercising for six seconds or longer the console will pause and the left LED display will begin to flash The center LED display As you SPEED exercise the cen ICI ter display will LI LI show your current E DISTANCE speed the ramp angle and the dis tance you have traveled The display will change from one number to the next every six seconds as shown by the indicators around the display 1 RAMP Note Speed and distance can be shown in either miles or kilometers To select the desired unit of measurement refer to page 18 The right LED dis play As you exer cise the right dis play will show the approximate num ber of calories you have burned This display will also show your heart rate when the pulse sensor is used see step 7 HEART RATE Measure your heart rate if desired Note If the metal contacts on the top and bot tom of the pulse sensor are covered with clear vinyl strips peel off the strips before using the pulse sensor To measure your heart rate place your hands on the metal contacts on the pulse sensor Your palms must be resting on the upper contacts and your fingers must be touching the lower contacts Avoid moving your hands Contacts When your pulse is detected the heart rate indi cator
17. er When one of the buttons on the console is pressed or the pedals are moved various displays and indicators will light and the left LED display will begin to flash Note If the power cord was just plugged in the power will already be on E Select the manual mode iB When the power is turned on the manual mode will be selected and the manual indica tor will light If you have selected a program or the iFit com mode press the SELECT WORKOUT button repeatedly until the manual indicator lights PROGRAM DISPLAY 000000000d 0080000000 0060000000 Manual 0060000000 Indicator LC0000000 Begin exercising and adjust the resistance of the pedals as desired As you exercise change the resis walk 1STEP RESISTANCE tance of the pedals 2 3 alsle by pressing the AWARNING To reduce the risk of serious inju user s manual all instructions and the warnings before RESISTANCE but tons There are ten resistance levels level 1 is the easiest Note After a RESISTANCE button is pressed it will take a moment for the pedals to reach the selected resistance level Adjust the angle of the ramp as desired SELECT ue WORKOUT STAR To vary your exer cise change the angle of the ramp by pressing the t RAMP ANGLE but tons There are five angles that simulate skiing walking cycling and climbing Note After a RAMP ANGLE button is pressed it will take
18. eviously Note Thread all four Console Screws into the Console before tightening them 9 Make sure that all parts of the elliptical crosstrainer are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the elliptical crosstrainer HOW TO USE THE ELLIPTICAL CROSSTRAINER HOW TO PLUG IN THE POWER CORD Locate the power cord on the elliptical crosstrainer Plug the power cord into an electrical outlet Note Each time the power cord is plugged eee in the resistance sys 1 tem will automatically EME SS TIME calibrate itself cn Calibration will take LITI less than one minute RESISTANCE During calibration the letters CAL will appear in the left LED display and the indicators in the TRAINING ZONE display will light in a rapid sequence After the resistance system calibrates m NE FONANG itself the incline sys i tem may calibrate ES TIME itself During calibra tion two dashes will appear in the center LED display and the indicators in the TRAINING ZONE display will light in a rapid sequence Co SPEED C3 RAMP IH HO DISTANCE EXERCISING ON THE ELLIPTICAL CROSSTRAINER To mount the elliptical crosstrainer hold the handlebar and step onto the pedal that is in the lowest position Next step onto the other pedal Push the pedals unt
19. f the cable into the LINE OUT jack on your computer i O B Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into a 3 5mm Y adapter available at electronics stores Plug the Y adapter into the PHONES jack on your computer Plug your headphones or speakers into the other side of the Y adapter 3 5mm Y adapter Headphones Speakers 16 HOW TO USE IFIT COM CD S IFit com CD s available separately automatically con trol the resistance of the pedals as a personal trainer coaches you through every step of your workout For information about purchasing CD s call toll free 1 800 999 3756 Before using iFit com CD s you must connect the elliptical crosstrainer to your CD player Refer to pages 15 and 16 for connecting instructions Follow the steps below to use iFit com CD s 1 Make sure that the power cord is plugged in Refer to page 9 Press any button on the console or move the pedals to turn on the power Refer to step 2 on page 10 E Select the iFit com mode When the power is turned on the manual mode will be selected and the manual indi cator will light To select the iFit com mode press the IFIT COM button The indicator beside the button will light 1STEP RAMP ANGLE Insert the iFit com CD into your CD player Press the play button on your CD pla
20. he left LED display will begin to flash To restart the program simply resume exercising Press the SELECT WORKOUT button to end the custom program When you have programmed resistance and ramp angle settings for as many segments as desired press the SELECT WORKOUT button The resistance and ramp angle settings that you programmed and the number of completed segments will be stored in memory To use the custom program see HOW TO USE CUSTOM PROGRAMS on page 14 When the program is finished turn off the power Refer to step 8 on page 11 HOW TO USE CUSTOM PROGRAMS Make sure that the power cord is plugged in Refer to page 9 Press any button on the console or move the pedals to turn on the power Refer to step 2 on page 10 Select one of the custom programs When the power is turned on the manual mode will be selected and the manual indica tor will light To select a custom program press the SELECT WORKOUT button repeatedly until one of the two custom program indicators lights Custom Program Indicator PROGRAM DISPLAY MANUAL LEARN 1 LEARN 2 Note When a custom program is selected the program display will show a simplified graph of the program Press the START PROGRAM button and begin exercising When the program is started the resistance of the pedals and the angle of the ramp will adjust to the first settings that you programmed previ ously Each program is divided into seve
21. heel Wheel Bolt Left Side Shield Right Side Shield Console Base Reed Switch Wire Upper Wire Harness Reed Switch Bracket Key No Qty H NMAAAAATNMAANNARAHRAANNANARWONANAHAADWAGHAAHAANAANANNNADAAAAHA RO100A Description Resistance Cable Reed Switch Clamp Magnet C Magnet Stop Bolt M8 Split Washer Rear Stabilizer Rear Stabilizer Bolt 3 4 Axle Cap Front Stabilizer Endcap Pedal Arm Cap Rear Stabilizer Endcap J Bolt Nut J Bolt M10 Nylon Jam Nut Eyebolt M6 Nylon Locknut Adjustment Bracket M4 x 63 5mm Screw M4 x 16mm Screw M5 x 16mm Screw Frame Endcap Left Incline Side Shield Pedal Bushing Pedal Wheel Right Incline Side Shield Pedal Wheel Bolt M8 Nylon Locknut M8 Black Washer Wheel Spacer Flange Bolt Grommet Plastic Pedal Spacer Front Stabilizer Bolt Console M5 x 25mm Screw M10 Flat Washer M10 x 24mm Screw Incline Bolt Incline Washer Incline Spacer Incline Nut Tree Fastener Incline Side Shield Screw 8 x 1 Screw Junction Box Cover Wiring Board Zip Tie 8 x 1 2 Zip Screw Grease Allen Wrench User s Manual Note indicates a non illustrated part Specifications are subject to change without notice 22 R0100A EXPLODED DRAWING Model No NTEL11990 23 HOW TO ORDER REPLACEMENT PARTS To order replacement parts simply call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time e
22. il they begin to move with a continuous motion Note The pedal disks can turn in either direction It is recommended that you move the pedal disks in the direction shown by the arrow above how ever to give variety to your exercise you may turn the pedal disks in the opposite direction To dismount the elliptical crosstrainer wait until the pedals come to a complete stop Note The elliptical crosstrainer does not have a freewheel the ped als will continue to move until the flywheel stops When the pedals are stationary step off the highest pedal first Then step off the lowest pedal DESCRIPTION OF THE CONSOLE PROGRAM DISPLAY 00000000000000 000000000000000 000000000000000 000000000000000 000000000000000 TRAINING ZONES DS sea WARM UP FAT BURN ENDURANCE PERFORMANCE COOLDOWN MANUAL COASTLINE TRAIL HILLS AND VALES GORGE TRAIL ROLLING WAVES RIVER WALK LEARN 1 LEARN 2 E TIME III D iC 1 n U SEG TIME I SPEED RAMP HEART RATE III I LL 1 10 E DISTANCE TO RESISTANCE SELECT D START PROGRAM recono 15 1STEP RESISTANCE 1 WALK CYCLE cumB j 100 AWARNING To reduce the risk of serious injury read and understand the user s manual all instructions and the warnings before use Keep children away 2 3 4 5 6 7
23. lay when the information mode is selected press the The center LED display SELECT WORKOUT button so the d disappears will show the total num PEER MAMP ber of miles that the IIC Di To exit the information mode press RESISTANCE but pedals have moved I ULI ton 1 and the SELECT WORKOUT button at the DISTANCE same time 18 MAINTENANCE For smooth from the incline ramp where the wheels make contact operation of with it Other parts of the elliptical crosstrainer can the elliptical also be cleaned in this manner Never use abrasives crosstrainer or solvents the incline ramp should be Inspect and tighten all parts of the elliptical crosstrainer kept clean regularly Replace any worn parts immediately Using a soft cloth and mild detergent clean dust and other residue 19 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program Remember that proper nutrition and adequate rest are essential for successful results A WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in gene
24. o any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclu sion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 163333 R0100A Printed in USA 2000 ICON Health amp Fitness Inc
25. ral EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 140 130 125 115 Y 145 138 130 125 118 110 103 OY 125 120 115 110 105 95 90 w 20 30 40 50 60 70 80 To find the proper heart rate for you first find your age on the bottom line of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The lowest number is the recommended heart rate for fat burning the middle number is the recom mended heart rate for maximum fat burning the high est number is the recommended heart rate for aerobic exercise To measure your heart rate first exercise for at least four minutes Then measure your heart rate using the pulse sensor see step 7 on page 11 20 Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for
26. ral individual segments One resistance setting and one ramp angle setting are programmed for each segment The resistance setting for the first segment will be shown in the flashing Current Segment column of the program display The resis tance settings for the next ten segments will be shown in the ten columns to the right The ramp angle settings are not shown in the program display Current Segment PROGRAM DISPLAY MANUAL 00000000 00000000 00000000 000000001 LEARN 1 LEARN 2 OO OO OO 00 OO 14 When only three seconds remain in the first seg ment of the program both the Current Segment column and the column to the right will flash a series of tones will sound and all resistance set tings will move one column to the left The resis tance setting for the second segment will then be shown in the flashing Current Segment column and the resistance of the pedals and the angle of the ramp will automatically adjust to the second settings that you programmed previously The program will continue in this way until the resistance setting for the last segment is shown in the Current Segment column and the last seg ment ends Note If the program is too easy or too difficult the resistance or ramp angle setting for the current segment can be adjusted with the RESISTANCE or RAMP ANGLE buttons Adjustments will not be stored in memory To reprogram the resistance or ramp angle setting for the cur
27. rent segment press the RECORD button The indicator beside the but ton will light Resistance and ramp angle settings can be programmed only when the indicator is lit Adjust the resistance or ramp angle setting for the current segment with the RESISTANCE or RAMP ANGLE buttons After the segment is com pleted press the RECORD button again The new setting will be stored in memory Note If you stop exercising for six seconds or longer the program will pause and the left LED display will begin to flash To restart the program simply resume exercising Watch your progress with the training zone display and the LED displays Refer to step 6 on page 11 6 Measure your heart rate if desired Refer to step 7 on page 11 When the program is finished turn off the power Refer to step 8 on page 11 HOW TO CONNECT YOUR CD PLAYER TO THE ELLIPTICAL CROSSTRAINER To use iFit com CD s available separately the ellipti cal crosstrainer must be connected to your portable CD player portable stereo home stereo or computer with CD player Refer to this page and page 16 for connecting instructions HOW TO CONNECT YOUR PORTABLE CD PLAYER Note If your CD player has separate LINE OUT and PHONES jacks see instruction A below If your CD player has only one jack see instruction B A Plug one end of the audio cable into the jack beneath the console of the elliptical crosstrainer Plug the other end of the cable into the LINE
28. ro grammed for each segment The Current Segment resistance setting PROGRAM DISPLAY for the first seg sa ment will be LEARN 1 shown in the LEARN 2 flashing Current Segment column of the program display The ramp angle settings are not shown in the program display To program 13 7 the desired resistance and ramp angle settings for the first segment simply adjust the resistance of the pedals and the angle of the ramp as desired with the RESISTANCE and RAMP ANGLE buttons As the resistance setting is increased additional indicators will light in the Current Segment column of the program display Note While you are creating a custom program the program display will show a maximum of five lit indicators even if you program a higher resis tance setting When the first segment of the program is com pleted the current resistance setting and the cur rent ramp angle setting will be stored in memory All columns in the program display will then move one column to the left and the resistance setting for the second segment will be shown in the flashing Current Segment column Program resis tance and ramp angle settings for the second segment as described above Repeat this procedure until you have programmed resistance and ramp angle settings for as many segments as desired custom programs can have up to forty segments Note If you stop exercising for six seconds or longer the program will pause and t
29. s manual carefully before you use the NordicTrack VGR970 If you have addi tional questions please call our Customer Service Department toll free at 1 888 825 2588 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please note the product model number and serial number before calling The model number is NTEL11990 The serial number can be found on a decal attached to the elliptical crosstrainer see the front cover of this man ual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below Water Bottle Holder Book Rack Handlebar Pulse Handlebar Pedal Arm Pedal Disk Incline Ramp RIGHT SIDE No water bottle is included ASSEMBLY Assembly requires two people Place all parts of the elliptical crosstrainer in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included allen wrenches assembly requires a phillips screwdriver an adjustable wrench and a rubber mallet As you assemble the elliptical crosstrainer use the drawings below to identify the small parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 22 The second number refers to the quantity used in assembly Note Some small parts m
30. sstrainer do not arch your back If you feel pain or dizziness at any time while exercising stop immediately and begin cooling down The elliptical crosstrainer is intended for in home use only Do not use the elliptical crosstrainer in a commercial rental or insti tutional setting The decal shown below has been placed on the elliptical crosstrainer If the decal is missing or illegible please call our Customer Service Department toll free at 1 888 825 2588 to order a free replacement decal Apply the decal in the location shown A WARNING Keep hands and feet away from ramp while in operation A WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health prob lems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Congratulations for selecting the new NordicTrack VGR970 elliptical crosstrainer The NordicTrack VGR970 is an incredibly smooth exerciser that moves your feet in a natural elliptical path minimizing the impact on your knees and ankles And the unique NordicTrack VGR970 features adjustable resistance and incline to help you get the most from your exercise Welcome to a whole new world of natural elliptical motion exercise from NordicTrack For your benefit read thi
31. t exercise problems To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired The key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown below Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves
32. through the Incline Ramp and the Base Note It may be helpful to tap the Incline Axle with a rubber mallet to insert it Slide an M8 Split Washer 58 and an M8 Washer 33 onto another Incline Axle Screw 30 Tighten the Incline Axle Screw into the open end of the Incline Axle 29 onto an Incline Axle Screw 30 Tighten the Incline Axle Screw into one end of the other Incline Axle 29 Next apply a small amount of grease to the Incline Axle Raise the Incline Ramp 5 Insert the Incline Axle 29 through one side of the Incline Ramp through a 56mm Spacer 22 through the end of the motor screw through another 56mm Spacer 22 and then through the other side of the Incline Ramp Slide an M8 Split Washer 58 and an M8 Washer 33 a Grease onto another Incline Axle Screw 30 Tighten the Incline Axle Screw into the open end of the Incline Axle 29 6 5 Identify the Left Pedal Arm 3 which has an L sticker attached to it Next identify the Left Pedal 41 which has the letter L molded onto the bottom Turn over the Left Pedal Arm 3 as shown Insert the three plastic posts on the Left Pedal 41 into the three indicated holes in the Left Pedal Arm Make sure that the Left Pedal is turned as shown Attach the Left Pedal with three Pedal Screws 43 Attach the Right Pedal not shown to the Right Pedal Arm not shown in the same way 6 Apply a small amount of grease to the axle on the left Cr
33. xcluding holidays To help us assist you please be prepared to give the following information when calling The MODEL NUMBER of the product NTEL11990 The NAME of the product NordicTrack VGR970 elliptical crosstrainer The SERIAL NUMBER of the product see the front cover of this manual The KEY NUMBER and DESCRIPTION of the part s see page 22 of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack VGR970 elliptical crosstrainer Product is warranted to be free of all defects in material and workmanship WHO IS COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IS IT COVERED ICON Health amp Fitness Inc ICON warrants the product for two years after the date of purchase Labor is covered for two years WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS NOT COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assem bly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO
34. y resume exercising Watch your progress with the training zone display and the LED displays Refer to step 6 on page 11 Measure your heart rate if desired Refer to step 7 on page 11 When the program is finished turn off the power Refer to step 8 on page 11 HOW TO CREATE A CUSTOM PROGRAM 1 Make sure that the power cord is plugged in Refer to page 9 Press any button on the console or move the pedals to turn on the power Refer to step 2 on page 10 E Select one of the custom programs When the power is turned on the Custom Program Indicator manual mode will PROGRAM DISPLAY MANUAL a be selected and the manual indica KN A oa tor will light To uan 000000000000 select a custom program press the SELECT WORKOUT button repeatedly until one of the two custom program indicators lights 4 Press the START PROGRAM button and begin exercising Press the RECORD button and program the desired resistance and ramp angle settings When the RECORD button is pressed the indica tor beside the button will light Resistance and ramp angle settings can be programmed only when the indicator is lit Note When the indica tor beside the RECORD button is lit the left LED display will show the elapsed time instead of the time remaining in the program Refer to the program display Each custom pro gram is divided into one minute segments One resistance setting and one ramp angle setting can be p
35. yer to start the program A moment after the play button is pressed your personal trainer will begin guiding you through your workout Simply follow your personal trainer s instructions 17 During the CD program the resistance of the pedals and the angle of the ramp will automatically change according to the settings of the program An electronic chirping sound will alert you when the resistance and or ramp angle is about to change If the resistance or ramp angle setting is too high or too low you can manually override the setting at any time by pressing the RESIS TANCE or RAMP ANGLE buttons on the console However when the next chirp is heard the resistance and or ramp angle will change to the next setting for the program Note If the resistance of the pedals and or the angle of the ramp does not change when a chirp is heard e make sure that the indicator on the IFIT COM button is lit adjust the volume of your CD player If the volume is too high or too low the console may not detect the program signals make sure that the audio cable is properly connected and that it is fully plugged in Watch your progress with the program display the training zone display and the LED displays Refer to step 6 on page 11 Measure your heart rate if desired Refer to step 7 on page 11 When the program is finished turn off the power Refer to step 8 on page 11 THE INFORMATION MODE DEMO MODE
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