USER`S MANUAL
Contents
1. You can also view selected information at a larger size Press the Display button repeatedly to view the elapsed time and the distance you have ped aled the elapsed time and the approximate number of calories you have burned the elapsed time or the approximate number of calories you have burned Press the Display button again to view a workout history of resistance levels and pedaling pace To again view the time distance approximate number of calories burned your power output in watts and pedaling speed press the Display but ton again You can also adjust the contrast of the display First press and hold down the Display button for several seconds until the display is blank Then release the Display button and follow the instruc tions in the display to adjust the contrast 5 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic In addition make sure that your hands are clean To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected your heart rate will be shown in the display For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move you2. to the Pulse Wire 92 and to the Ground Wire Avoid pinching 97 Insert the excess wire into the Upright the wires during this step Tip Avoid pinching the wires during this step See the inset drawing Attach the Console 3 to the Upright 2 with four M4 x 16mm Round Head Screws 95 10 Slide the Lower Handlebar Cover 94 into the slots in the underside of the Console 3 Attach the Lower Handlebar Cover to the Handlebar 90 with two M4 x 16mm Screws 67 11 Attach the Upper Handlebar Cover 93 to the Handlebar 90 with an M4 x 16mm Screw 67 10 12 Identify the Left Handrail 4 which is marked with an L on the underside Then identify the Right Handrail 5 which is marked with an R on the underside Orient the Left and Right Handrails as shown Slide the Left Rail Cover 6 onto the Left Handrail 4 Then slide the Right Rail Cover 7 onto the Right Handrail 5 13 Attach the Right Handrail 5 to the Upright 2 with four M8 x 18mm Patch Screws 62 and four M8 Split Washers 80 Do not tighten the Patch Screws yet Attach the Left Handrail 4 in the same way 11 14 15 16 Attach the Right Handrail 5 to the Frame 1 with three M10 x 19mm Patch Screws 61 and three M10 Split Washers 79 Press the posts on the Right Rail Cover 7 into the holes in the Frame 1 Attach the Left Handrail 4 and the Left Rail Cover 6 in the same way
3. Description Leveling Foot Pulley Frame Cover Eddy Mechanism Pedal Axle Endcap Belt Pedal Axle Bushing Crank Bracket Snap Ring Adjustment Bracket Snap Ring M10 x 19mm Patch Screw M8 x 13mm Patch Screw M8 Nylon Locknut M10 Washer M10 x 49 Hex Bolt M10 Nylon Locknut M4 x 16mm Screw M8 x 25mm Flat Patch Screw M10 x 73mm Button Bolt M8 x 45mm Button Bolt M8 x 19mm Button Screw M6 Nylon Locknut M4 x 64mm Screw M4 x 30mm Screw 22mm x 16mm Wave Washer 23mm x 19mm Wave Washer 39mm x 30mm Wave Washer M6 x 13mm Patch Screw M10 Split Washer M8 Split Washer Upper Wire Harness Lower Wire Harness Power Jack Wire Power Supply Clip Reed Switch Wire Clamp Magnet Outer Pedal Bushing Handlebar Pulse Sensor Handle Pulse Wire Upper Handlebar Cover Lower Handlebar Cover M4 x 16mm Round Head Screw M6 x 32mm Patch Screw Ground Wire 1 Grommet Hex Key Grease Packet User s Manual Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated EXPLODED DRAWING A Model NTCW90907 0 noiosa 25 R0108A EXPLODED DRAWING B Model No NTCW90907 0 26 R0108A EXPLODED DRAWING C Model No NTCW90907 0 27 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist
4. Identify the Right Handlebar 11 which is marked with an R sticker Orient the Right Handlebar as shown Attach the Right Handlebar 11 to the Upright 2 with three M8 x 25mm Flat Patch Screws 68 Then slide a Handlebar Cover 31 onto the Right Handlebar and attach it with three M4 x 16mm Screws 67 Attach the Left Handlebar not shown in the same way See step 2 Tighten the M10 x 19mm Patch Screws 61 See step 13 Tighten the M8 x 18mm Patch Screws 62 Make sure that all parts are properly tightened before you use the elliptical exerciser Note After assem bly is completed some extra parts may be left over Place a mat beneath the elliptical exerciser to protect the floor Plug the power supply into the jack on the frame of the elliptical exerciser see HOW TO PLUG IN THE POWER SUPPLY on page 13 IMPORTANT If the elliptical exerciser has been exposed to cold temper atures allow it to warm to room temperature before plugging in the power cord If you do not do this the console displays or other electronic components may become damaged 12 HOW TO USE THE ELLIPTICAL EXERCISER HOW TO PLUG IN THE POWER SUPPLY Plug one end of the included power supply into the jack on the front of the elliptical exerciser Plug the other end of the power supply into an appropriate out let that is properly installed in accordance with all local codes and ordinances HOW TO MOVE THE ELLIPTICAL EXERCISER Due to the
5. into the underside of the Frame 1 Identify the Frame Cover 54 and orient it as shown Press the Frame Cover posts into the indicated holes in the Frame 1 Avoid pinching the wires during this step Identify the Upright 2 and orient it as shown While a second person holds the Upright near the Frame 1 connect the Upper Wire Harness 81 to the Lower Wire Harness 82 Tip Avoiding pinching the Wire Harnesses 81 82 during this step Insert the Upright 2 into the Frame 1 Attach the Upright with four M10 x 19mm Patch Screws 61 and four M10 Split Washers 79 Do not tighten the Patch Screws yet 3 Identify the Left and Right Upright Covers 20 21 which are marked with L and stickers and orient them as shown Attach the Left and Right Upright Covers 20 21 around the Upright 2 with four M4 x 30mm Screws 74 Insert the Clip 85 into the underside of the Left and Right Upright Covers 20 21 Apply a generous amount of the included grease to the right axle on the Upright 2 Then apply a small amount of grease to a 28mm x 19mm Wave Washer 76 Slide the Wave Washer onto the axle on the Upright Identify the Right Handlebar Leg 13 which is marked with an R sticker and orient it as shown Slide the Right Handlebar Leg onto the axle on the Upright 2 Attach the Right Handlebar Leg with an M10 x 19mm Patch Screw 61 and an M10 Washer 64 Attach the Left Handlebar
6. you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of one 1 year from the date of purchase There is a ten 10 year warranty on the resistance mechanism There is a lifetime warranty on the frame This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or prod
7. 3 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted First remove all of the screws from the left outer and inner side shields there are two sizes of screws in the left outer and inner side shields note which size of screw you remove from each hole Then gently remove the left outer side shield Next locate the Reed Switch 86 Turn the Pulley 53 until a Magnet 88 is aligned with the Reed Switch Loosen but do not remove the indicated M4 x 16mm Screw 67 Slide the Reed Switch slightly clos er to or away from the Magnet and then retighten the Screw Rock the Pulley forward and backward just enough that the Magnet passes the Reed Switch repeatedly Repeat until the console displays correct feedback When the Reed Switch is correctly adjusted reattach the left outer and inner side shields Note If you have questions regarding which screw should be in which hole see EXPLODED DRAWING A on page 25 and the PART LIST on page 24 20 EXERCISE GUIDELINES WARNING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends i
8. Leg 12 in the same way 5 6 Identify the Right Pedal Arm 15 which is marked with an R sticker Attach a Pedal 9 to the Right Pedal Arm with four M6 x 13mm Patch Screws 78 Attach the other Pedal to the Left Pedal Arm not shown in the same way Identify the Left Pedal Arm 14 which is marked with an L sticker and orient it as shown Apply a small amount of grease to the axle of the Left Pedal Arm and to a 28mm x 19mm Wave Washer 76 Slide the 28mm x 19mm Wave Washer 76 onto the Left Pedal Arm 14 Position the Left Handlebar Leg 12 as shown Then insert the Left Pedal Arm into the Left Handlebar Leg Attach the Left Pedal Arm with an M10 x 19mm Patch Screw 61 a Pedal Axle Cover 39 and an M10 Washer 64 Do not overtighten the Patch Screw the Left Pedal Arm must pivot easily Attach the Right Pedal Arm not shown in the same way Tip Avoid pinching the Upper Wire Harness While a second person holds the Console 3 Apply a small amount of grease to the axle of the left Pedal Arm Bracket 43 Attach the left Pedal Leg 8 to the left Pedal Arm Bracket with two M8 x 45mm Button Bolts 70 and two M8 Nylon Locknuts 63 Attach the right Pedal Leg 8 in the same way 81 during this step Attach the Handlebar 90 to the Upright 2 with four M6 x 32mm Patch Screws 96 near the Upright 2 connect the three wires on the console to the Upper Wire Harness 81
9. Model No NTCW90907 0 Serial No Write the serial number in the space above for reference Serial Number Decal under frame QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 888 825 2588 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www nordictrackservice com 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference USER S MANUAL O www nordictrack com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 00 0 e m 2 IMPORTANT PRECAUTIONS spesie iii a e a Ede EERE 3 BEFORE YOU BEGIN cetur a ba dee ee ea wa eel RU RCR awe A eed 4 ASSEMBLY 2 iaa dd ERO AGO ete Tew ede CE EO A See ee od 5 HOW TO USE THE ELLIPTICAL EXERCISER 9 13 MAINTENANCE AND TROUBLESHOOTING 0 0c cee mn 20 EXERCISE GUIDELINES ss cid sia id ina a e EROR A eR Ral CRT RR Reg ae eke 21 PART LIST 2c a debe ac aden e ed dow oe Y aca dee EWG den b bed 24 EXPLODED DRAWING seno oca rav te daa hada RR E e ee Red aa ade
10. age of 35 or persons with pre existing health problems It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions Your elliptical exerciser is intended for home use only Do not use your elliptical exerciser in a commercial rental or institutional set ting Keep your elliptical exerciser indoors away from moisture and dust Place your elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around your elliptical exerciser to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your elliptical exerciser at all times Your elliptical exerciser should not be used by persons weighing more than 250 Ibs 113 kg 10 11 12 13 14 Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on your elliptical exer ciser Always wear athletic shoes for foot protection while exercising Hold the handgrip pulse sensor or the handrails when mounting dismounting or using your elliptical exerciser Keep your back straight while using your elliptical exerciser do not arch your back The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart
11. d Cad Maeda ev RS 25 ORDERING REPLACEMENT PARTS eens Back Cover LIMITED WARRANTY hm hh s ee Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown If the decal is missing or CN illegible call the telephone number on the XX Misuse of this machine may result in serious front cover of this manual and request a free A injury replacement decal Apply the decal in the Prior to use and follow all warnings and location shown Note The decal may not be C L A instructions i 74 f Do not allow children shown at actual size GS on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed AA Nordic Track is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over the
12. dal Push the pedals until they begin to move with a continuous motion Note The pedals can turn in either direction It is recom mended that you turn the pedals in the direction shown by the arrow however for variety you can turn the pedals in the opposite direction To dismount the elliptical exerciser wait until the ped als come to a complete stop Note The elliptical exerciser does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal 14 CONSOLE DIAGRAM pe TIME CALORIES 5 05 640 3 64 97 36 WATTS 19 18 17 REVOLUTIONS RPM jJ 16 15 enit v 9 8 7 6 5 4 3 2 14 13 12 11 1 STEP RESISTANCE 1 STEP RESISTANCE p FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the con sole will provide continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console also offers twenty preset workouts Each workout automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling pace as
13. e manual mode will be selected If you have selected a workout reselect the manual mode by pressing the Workouts button repeatedly until zeros appear in the display 0 00 0 TIME REVOLUTIONS 00 0 0 CALORIES WATTS RPM Press Start or begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing one of the numbered 1 Step Resistance buttons Note After you press the but tons it will take a moment for the pedals to reach the selected resistance level Follow your progress with the display While you pedal the upper left corner of the dis play will show the elapsed time Note During a preset workout the display will show the time remaining in the workout The upper right corner of the display will show the distance total number of revolutions you have pedaled The display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 17 16 5 05 640 REVOLUTIONS 3 64 97 36 CALORIES WATTS RPM The lower left corner of the display will show the approximate number of calories you have burned The lower center of the display will show your power output in watts The lower right corner of the display will show your pedaling speed in revolutions per minute rpm The resistance level of the pedals will appear in the display for a few seconds each time the resis tance level changes
14. e part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles ten dons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your but tocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and
15. egment the resistance level will appear in the display for a few seconds to alert you The resistance of the pedals will then change As you exercise you will be prompted to keep your pedaling pace near the target SPEED OKAY 15 3 TIME pace setting for the cur rent segment When the words SPEED UP appear in the display increase your pace When the words SLOW DOWN appear decrease your pace When the words SPEED OKAY appear maintain your current pace IMPORTANT The target pace settings are intended only to provide motivation Make sure to pedal at a pace that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the 1 Step Resistance buttons However when the current segment ends the pedals will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout press Start or simply resume pedaling The workout will continue until the last segment of the profile flashes and the last seg ment of the workout ends 4 Follow your progress with the display During the workout the display will show the work out profile the time remaining in the workout and the distance you have pedaled To view the profile your pedaling pace and the distance you have pedaled press the Display but ton To v
16. embly is completed In addition to the included hex keys assembly requires a Phillips screwdriver 7 an adjustable wrench and a rubber mallet 3 gt As you assemble the elliptical exerciser use the drawings below to identify small parts The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the parentheses is the quantity needed for assembly Note Some small parts may have been pre assembled If a part is not in the hardware kit check to see if it has been preassembled O M8 Nylon M8 Split M10 Split M10 Washer 23mm x 19mm Locknut 63 4 Washer 80 8 Washer 79 10 64 4 Wave Washer 76 4 si au D i M4 x 16mm M4 x 16mm M4 x 30mm M6 x 13mm M6 x 32mm Patch Round Head Screw 67 9 Screw 74 4 Patch Screw Screw 96 4 Screw 95 4 78 8 Mu M8 x 13mm M8 x 25mm Flat M8 x 45mm Button M10 x 19mm Patch Patch Screw Patch Screw Bolt 70 4 Screw 61 14 62 8 68 6 To make assembly easier read the information on page 5 before you begin assembling the elliptical exerciser Remove the four screws and the four shipping brackets attached to the Frame 1 Discard the screws and the shipping brackets Then tighten four Leveling Feet 52
17. er will begin guiding you through your workout iFIT workouts function in the same way as preset workouts To use the workout see steps 3 to 6 on pages 18 and 19 HOW TO USE THE STEREO SOUND SYSTEM To play music or audio books through the con sole s stereo sound system while you exercise first locate the stereo audio cable in the center of the console above the speak ers Plug the cable into a jack on your player or CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume of the speakers using the volume control on your MP3 player or CD player When not in use insert the stereo audio cable into the storage recess on the console MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately To clean the elliptical exerciser use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console does not display your heart rate when you hold the handgrip pulse sensor or if the displayed heart rate appears to be too high or too low see step 5 on page 17 HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exerciser rocks slightly on your floor during use see HOW TO LEVEL THE ELLIPTICAL EXERCISER on page 1
18. 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 22 NOTES 23 PART LIST Model No NTCW90907 0 Key No Qty OONDAARWBN gt AI DMI NNNNA AS SINNNMNMNININ gt ooo do do do do do do do do da NN AHH Ha a a a Description Frame Upright Console Left Handrail Right Handrail Left Rail Cover Right Rail Cover Pedal Leg Pedal Left Handlebar Right Handlebar Left Handlebar Leg Right Handlebar Leg Left Pedal Arm Right Pedal Arm Left Outer Side Shield Right Outer Side Shield Left Inner Side Shield Right Inner Side Shield Left Upright Cover Right Upright Cover Left Outer Leg Cover Right Outer Leg Cover Left Inner Leg Cover Right Inner Leg Cover Adjustment Arm Cover Adjustment Arm Adjustment Knob Handlebar Endcap M4 x 12mm Screw Handlebar Cover Upright Bushing Pivot Bushing Small Adjustment Bushing Large Adjustment Bushing Pedal Arm Endcap Inner Pedal Bushing Adjustment Spring Pedal Axle Cover Crank Left Crank Bracket Right Crank Bracket Pedal Arm Bracket Crank Bearing Thrust Washer Pedal Arm Roller Crank Spacer Crank Cover Adjustment Pin Crank Bracket Bearing Wheel Key No Qty R0108A
19. iew the time remaining in the workout and the distance pedaled press the Display button Press the Display button again to view the time remain ing and the approximate number of calories burned To view the time remaining distance pedaled approximate number of calories burned your power output in watts and pedaling pace press the Display button again To view the first display again press the Display button again 5 Measure your heart rate if desired See step 5 on page 17 6 Turn on the fan if desired See step 6 on page 17 7 When you are finished exercising the console will turn off automatically See step 7 on page 17 19 HOW TO USE AN IFIT WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Insert an iFIT card and select a workout To use an iFIT workout insert an iFIT card into the iFIT slot make sure that the iFIT card is oriented so the metal contacts are face down and are fac ing the slot When the iFIT card is properly inserted the indicator next to the slot will light and words will appear in the display ait A iFIT Slot iFIT Card Next select the desired workout on the iFIT card by pressing the up and down buttons next to the iFIT slot A moment after you select a workout the voice of a personal train
20. it guides you through an effective workout The console also features the new iFIT Interactive Workout System The iFIT Interactive Workout System enables the console to accept iFIT cards containing workouts designed to help you achieve specific fitness goals For example lose unwanted pounds with the 8 15 week Weight Loss workout iFIT workouts control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts A demo FIT card is included Additional FIT cards are available separately To purchase iFIT cards go to www iFIT com or call the telephone number on the front cover of this manual iFIT cards are also available at select stores You can even connect your MP3 player or CD player to the console s stereo sound system and listen to your favorite music or audio books while you exercise To use the manual mode of the console follow the steps beginning on page 16 To use a preset workout see page 18 To use an iFIT workout see page 19 To use the stereo sound system see page 19 Note If there is a sheet of clear plastic on the face of the console remove the plastic HOW TO USE THE MANUAL MODE 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select the manual mode When you turn on the console th
21. n general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 Y Y 118 110 103 105 95 90 Y 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 21 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohyarate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart ra
22. r hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals to clean the contacts 17 Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the Fan button a second time To select the auto mode press the Fan button again when the auto mode is selected the speed of the fan will auto matically increase or decrease as you increase or decrease your pedaling speed Pivot the fan louvers above the display upward or downward to direct the airflow from the fan To turn off the fan press the Fan button again Note If the pedals are not moved for about thirty seconds the fan will automatically turn off When you are finished exercising the console will turn off automatically If the pedals are not moved for several seconds a series of tones will sound and the console will pause If the pedals are not moved for about five minutes the console will turn off and the display will be reset When you are finished exercising unplug the power supply IMPORTANT If you do not do this the electrical components of the exercise cycle may wear prematurely HOW TO USE A PRESET WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and
23. rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general When you stop exercising allow the pedals to slowly come to a stop If you feel pain or dizziness while exercising stop immediately and cool down Use your elliptical exerciser only as described in this manual BEFORE YOU BEGIN Thank you for selecting the new NordicTrack A C T elliptical exerciser The A C T elliptical exercis er provides a wide array of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical exerciser If you have ques tions after reading this manual please see the front Handgrip Pulse Sensor Handrail cover of this manual To help us assist you note the product model number and serial number before con tacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Speaker Handlebar Water Bottle Holder Stride Adjustment Knob 2 Leveling Foot No water bottle is included ASSEMBLY Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove the packing materials Do not dispose of the packing materials until ass
24. size and weight of the elliptical exerciser moving it requires two persons Stand in front of the elliptical exerciser hold the upright and place one foot against one of the front wheels Pull on the upright and have a second person lift the frame until the elliptical exerciser will roll on the front wheels Carefully move the elliptical exerciser to the desired location and then lower it to the floor HOW TO LEVEL THE ELLIPTICAL EXERCISER If the elliptical exer ciser rocks slightly on your floor during use turn one or both of the leveling feet beneath the front and rear of the Leveling frame until the rock Foot ing motion is eliminated HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL EXERCISER To adjust the stride of the elliptical exerciser turn the adjustment knob clockwise while pulling it outward until the adjustment arm pivots freely Pivot the adjust ment arm until the adjustment knob is aligned with one of the holes in the handlebar leg and gently release the knob Then pivot the adjustment arm back and forth slightly to make sure that the adjustment pin is engaged in one of the holes in the handlebar leg Adjust the other side of the elliptical exerciser in the same way Handlebar Leg Adjustment Pin 13 HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the handlebars and step onto the pedal that is in the lower position Then step onto the other pe
25. te is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyabl
26. the console will be ready for use Select a preset workout To select one of the twenty preset workouts first press the Workouts button A menu of workout profiles will then appear in the display Press the left right up and down arrows to highlight the desired workout profile When a workout profile is highlighted the workout time and the maximum resistance level of the workout will appear in the display To select a high lighted workout press the Enter button When you select a preset workout the workout time and a profile of the resistance levels of the workout will appear in the display Profile 4 20 00 0 TIME REVOLUTIONS 18 Begin pedaling to start the workout Each workout is divided into 20 30 or 45 one minute segments One resistance level and one target pace setting are programmed for each seg ment Note The same resistance level and or target pace setting may be programmed for con secutive segments During the workout the workout profile will show your progress see the drawing to the lower left The flashing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the current segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resistance level is programmed for the next s
27. ucts used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 261136 R0108A Printed in China 2008 ICON IP Inc
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