USER`S MANUAL
Contents
1. A to wrap the other section of the Arm Cord cord B around the Pulley d Feed the end of cord B from right to left through the left Small Pulley 28 Pull cord B until the end of the Arm Cord is even with cord A With an Arm Cord end in each hand work the arm exerciser back and forth until the Arm Cord lies smoothly e To reattach each handgrip thread the arm cord through the hole in the handgrip from top to inside N Slip a 1 4 washer onto the arm cord and tie a figure 2 2 eight knot as shown at the right near the arm cord 4 0 end y Note The arm cord length can be adjusted by retying the knots inside the handgrips For greater adjustments in the cord length one loop of cord can be added to or removed from the pulley See page 6 Proper arm cord length allows your arms to extend just beyond your hips PROBLEM The arm cord assembly is chattering or making a screeching sound or the arm resistance knob loosens SOLUTION a Check the order of the pulley assembly Confirm that all parts are present The assembly from the pulley to the knob should be as follows 3 8 washer thrust washer 3 8 washer spring and resistance knob 11 PROBLEM SOLUTION PROBLEM SOLUTION PROBLEM SOLUTION b Roughen the surface of the resistance pad with 100 grit sandpaper Oil the leather resistance pad with one or two drops of light household oil Spread the oil over the resistance pad2. Nordiclrack Classic Pro Model No NTXC80181 QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are missing or damaged 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 technicians on our customer hot line will pro vide immediate assistance 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 Sees S E USER S MANUAL TABLE OF CONTENTS IMPORTANT PRECAUTIONS ooo 2 BEFORE YOU BEGIN amieu raai Be ee e a ew ater Da 3 ASSEMBLY ups os ot coi occ D to sy A eats acento leat 4 HOW TO ADJUST THE SKI EXERCISER o srera piteni ney eee 6 HOW TO USE THE SKI EXERCISER oc aiude aoe ic ee oe be ae ee be ee 8 MAINTENANCE AND STORAGE coco 9 TROUBLE SHOOTING ais bu A Lae eee eh ee E tte Se 11 CONDITIONING GUIDELINES 1 2 0 0 00 13 PARTISTI sir a Boateng ttt cede decae Ph a die Soar ica 14 EXPLODED DRAWING s ssi miid ioaad a ee eee bd ede a eae eee A e a 15 HOW TO ORDER REPLACEMENT PARTS i recese Biatan iada de e eee eae Back Cover EIMITEDWARRANTY ocre e ie e A Back Cover IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all precautions and ins
3. To move the ski exerciser use the handlebar to pull it back on its wheels and roll it to the desired location 10 TROUBLE SHOOTING Most ski exerciser problems can be solved by following the steps below Find the problem that applies and follow the steps listed If further assistance is needed please call our Customer Service Department PROBLEM The console does not function properly SOLUTION a Make sure the console wire is fully plugged in on both ends see step 6 on page 5 b If the console does not function properly or if the display becomes faint the batteries should be replaced See assembly step 5 on page 5 for installation instructions PROBLEM The arm cords are tangled A WARNING The pulley will get hot during use Avoid direct contact with the pul ley immediately after use SOLUTION a Detach the handgrips by untying the knot and removing the 1 4 washer inside the handgrips see page 6 Take the Arm Cord 23 out of the Small Pulleys 28 and unwind it from the Pulley 35 Notice how it goes into the Pulley Drape both ends of the Arm Cord over the hip pad Make sure the ends of the Arm Cords are even b Locate cord A Wrap it counterclockwise around the Pulley until you have no more Arm Cord to wind Do not be concerned if it looks tangled it will smooth out later c Pass the end of cord A from left to right through the right Small Pulley 28 Pull cord
4. mode the pulse monitor must be worn Plug the pulse monitor into the jack on the bottom of the console Rub your left ear lobe several times with your thumb and index fin ger and then clip the pulse monitor onto your ear lobe Slide the metal clothes clip onto your collar When your pulse is detected after approximately four seconds the small heart in the right hand cor ner of the pulse display will flash and your pulse will be displayed A WARNING The pulse monitor is not a medical device Various factors including the user s movement may affect the accuracy of heart rate readings The pulse monitor is intended only as an exercise aid in determining heart rate trends in general If your pulse does not appear after four seconds make sure that the pulse monitor is plugged into the console In addition make sure that the pulse moni tor is attached properly It may be necessary to reposition the pulse monitor a few times to find the best position The pulse monitor is more accurate when used on your left ear lobe and when you are standing still 4 To turn off the power simply wait for about five min utes If the ski exerciser is not used and the con sole button is not pressed the power will turn off automatically 3 To reset the display press the reset button HOW TO USE THE SKI EXERCISER Resistance Clamp Resistance Strap START WITH THE LEG MOTION ONLY Note S
5. of plastic underneath the ski exerciser to protect your floor 2 Put a drop of light household oil on each side of each roller and then spin each roller STORAGE Loosen the resistance completely and remove any accessories before folding and storing your ski exer ciser For long term storage of more than 30 days we recommend the following 1 Remove the batteries from the console 2 Slide the resistance strap off the flywheel 3 Lightly coat the groove of the flywheel with a light household oil to protect the metal from corrosion IMPORTANT Never place oil on the resistance strap Only the flywheel should be oiled and then cleaned before the resistance strap is reat tached Do not place the resistance strap onto the oiled flywheel 4 Loosen the two adjustment knobs on the hip pad 5 Move the hip pad slide so the tip is about seven inches below the top of the upright Retighten both the adjustment knobs and pivot the hip pad upward 6 Support the upper body arm with one hand Use the other hand to depress the two snap buttons on either side of the arm Lower the upper body arm until it rests against the upright 7 Hold the upright with one hand Loosen and remove the upright knob from the upright Lower the upright until it rests on the base The hip pad should just touch the top of the skis Upon removal from storage clean the flywheel with rubbing alcohol Slide the resistance strap back onto the flywheel
6. C PRO cross country ski exerciser The KEY NUMBER and DESCRIPTION of the part s from page 14 of this manual LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack CLASSIC PRO cross country ski exerciser 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 one year after the date of purchase Labor is covered for one year WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or com ponent providing 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 improp er assembly or installation alterations modifications without our written authorization or by failure on your part to use oper ate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as specified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instructed return any defected part for repla
7. TANCE PAD The leather resistance pad on your arm exerciser has been oiled to allow for quiet smooth braking action However the pad will require re oiling if it dries due to its surroundings We recommend inspecting the resis tance pad every three months 1 Place a cloth or a piece of plastic underneath the ski exerciser to protect your floor 2 See the inset drawing Inspect the Thrust Washer 37 Lightly oil the Thrust Washer if it is not greasy Fully loosen but do not remove the Resistance Knob 39 Lift the Pulley 35 and roughen the surface of the leather Resistance Pad 32 with 100 grit sandpaper or a file 3 Spread one or two drops of light household oil on the Resistance Pad DO NOT OVER OIL Excess oil may spray out when the Pulley is spinning Place a pencil between the Pulley and the Resistance Pad and let the oil absorb overnight 4 Wipe any excess oil away from the area around the Resistance Pad Tighten the Resistance Knob Inspect the bottom of the Pulley If the resistance disk located above the Resistance Pad has grooves worn into it it may be necessary to replace it See the back of this manual for instructions on how to order replace ment parts CARE FOR THE RESISTANCE STRAP AND FLYWHEEL Resistance strap and flywheel maintenance should be performed once a month at the same time Follow the steps below 1 Place a cloth or a piece of plastic underneath the ski exercise
8. at all times to hold back your forward motion If you feel like you are sliding away from the hip pad increase the leg resistance Resistance is felt only as you push your feet back ward not as you pull forward Always keep the weight of your body on the ski you are pushing backward Avoid leaning forward Keep your weight over your feet your shoulders back and your head up Find a focal point this will help you keep your head up and your back straight MAINTENANCE AND STORAGE Inspect and tighten all parts each time you use the ski exerciser CLEANING THE SKI EXERCISER Wipe your ski exerciser with a clean dry cloth after each workout to remove perspiration and dirt Any household window cleaner may be used to clean the chrome and black metal surfaces after each use Wipe the wood with a clean dry cloth to remove per spiration and dirt after each use Use any wood furni ture polish or wax to protect the wood finish and pre vent drying The bottoms of the skis may become marked from contact with the drive rollers Wipe them with a clean dry cloth Mineral spirits will lift stubborn marks For a smooth glide while skiing carefully rub paraffin wax only on the sides of the skis NEVER polish or wax the undersides of the skis The skid plates built into the sides of the skis are designed to wear down and leave a light coating on the sides of the wood These plates do not need to be replaced LUBRICATION OF THE RESIS
9. c Oil the 3 8 washers and the thrust washer if needed The flywheel and or the resistance strap offers no resistance a Check the routing of the resistance strap b Make sure the flywheel is tight Remove the U bolt cover from the flywheel see page 9 Evenly tighten the two 1 4 nuts located on the right side of the flywheel The skis are slipping a Wipe off any excess oil b Clean the bottom of the skis with a dry cloth or a small amount of mineral spirits or paint thinner c Make sure that the flywheel is tight Remove the U bolt cover from the flywheel see page 9 Evenly tighten the two 1 4 nuts located on the right side of the flywheel The rollers are squeaking or sticking See GENERAL LUBRICATION on page 10 12 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 program consult your physician This is especially important for individuals over the age of 35 or individuals with pre existing health problems 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 fo
10. cement 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 carton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or problem 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 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 installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of incidental or consequential damages Accordingly the abo
11. e this ski exerciser in any commercial rental or institutional setting 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 problems Read all instructions before using this product ICON assumes no responsibility for per sonal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS NordicTrack is a registered trademark of ICON Health amp Fitness Inc 2 BEFORE YOU BEGIN Thank you for selecting the innovative NordicTrack CLASSIC PRO cross country ski exerciser Cross country skiing is one of the most effective exercises for increasing cardiovascular fitness building endurance and toning the muscles The NordicTrack CLASSIC PRO cross country ski exerciser features ultra smooth skiing pedals convenient upper body arm cords and adjustable resistance to let you enjoy this dynamic exercise in the convenience of your home For your benefit read this manual carefully before you use the NordicTrack CLASSIC PRO cross couniry ski exerciser If you have questions after reading the manual 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 before calling The model number is NTXC80181 Before read
12. ee page 6 for steps 1 2 and 3 1 Set the leg resistance and adjust the elevation Beginners may prefer to start with the ski exerciser in its lowest possible elevated position Note Make sure the flywheel is not touching the floor Adjust the hip pad to hip level The hip pad should rest about one inch below your navel It should be high enough that it does not restrict leg movement and low enough that it does not press against your abdomen Make sure the hip pad adjustment knobs are tight the hip pad is designed for you to push against Do not lean over it There may be some movement to the upright Hold the handlebars or hip pad for balance Do not lean forward Keep your weight on your feet and your back straight Increase the leg resistance if you slide away from the hip pad Begin to ski Push your right foot back then your left do not pull your right foot forward until the left is pushing back Do not bring either foot in front of your body Continue to move both feet in a smooth walking motion Start with short smooth strides You will feel the leg resistance as you move your foot backward Let your heel rise naturally at the back of your stride Keep the balls of your feet on the skis at all times Note There is no defined range of motion for your stride Increase the leg resistance if you slide away from the hip pad As you exercise you may want to increase or decrease your stride depending on your comfo
13. eg Pin goes complete ly through the holes Rotate the bent end of the Leg Pin to secure it in place Slide an Incline Clamp 92 onto the stud and into the slots on the Leg Bracket 2 Slide an Incline Washer 94 and tighten an Incline Knob 93 onto the stud Attach the other Leg 76 in the same manner 3 Lift the Upper Body Arm 27 slightly so it does not catch on the Front Frame 1 as you raise the Upright 16 Lift the Upright 16 and lower it into the Front Frame 1 The Upright will snap into place when it is positioned cor rectly Tighten the Upright Knobs 17 Note The Upright Knobs 17 work like a wrench Turn the knob clockwise pull it away from the upright turn it counter clockwise and then push it toward the upright and turn it clockwise Repeat this proceedure until the knob is tight 4 Lift the Upper body Arm 27 into position as shown Be sure the Snap Buttons 40 are fully extended and locked into position on both sides of the Hip Pad Slide 42 5 The Console 66 requires two AA batteries not includ ed Alkaline batteries are recommended Refer to the inset drawing Locate the Battery Door 89 on the back of the Console Slide the Battery Door to the left and open it as shown Press two batteries into the battery compartment with the negative ends of t
14. he batteries touching the springs Close the Battery Door and slide it to the right Attach the Console 66 to the Upper Body Arm 27 by simply pressing it into place 6 Plug the Console Wire 47 and the Pulse Monitor 49 into the jacks on the bottom of the Console 66 as shown Plug the Console Wire 47 into the jack on the Upright 16 7 Make sure that all parts are tightened before you use the ski exerciser To protect the floor from damage place a mat beneath the ski exerciser HOW TO ADJUST THE SKI EXERCISER HOW TO ADJUST THE RESISTANCE OF THE SKIS To vary the intensity of your exercise the amount of leg resistance can easily be adjusted by moving the resistance clamp on the upright CAUTION Always dismount the ski exerciser before adjusting the resistance of the skis To increase the resistance of the skis raise the Resistance Clamp 85 Decrease the resistance by lowering the Resistance Clamp The intensity of your exer cise can also be varied by using the arm cords see the section below or by changing the pace of your exercise HOW TO ADJUST THE ARM CORD RESISTANCE The resistance of the Arm Cord 23 can be adjusted by turning the Resistance Knob 39 on top of the Pulley 35 Turn the Knob clockwise to increase the resistance Turn the Knob counterclockwise to decrease the resistance Note As you tur
15. i19saqg v9 9 Z9 19 09 6S 8S ZS 9S GS vs ES oS LS 0S 6p 8r LV 9y SV vv ev cv Lv Ov 6 8 Ze 9 GE ve Y TT TNA TT TT TOA ANNAN SNA rrr rN ere ere TT NO Tet AiO ON 9y ped a9ue sisay jeyoeig 99UB SIS9Y ayxy lNd quid 9 e ind ews wuy pog Jaddn despuy lubudn J YSEM dubpuey p109 WIV MOJ9S 29 X 8 J04981g YOUMS pasy SJIMW U9IMS p9sy yog abeweg 9 Z X 94 9 INN YSNd 9L S qouy juBudn lyBudn 19 10 ped 19m M S ST X OLH M S 8 G X OL ald PINS 29914 0L eld 1004 MS peog doy J9QUIS N SSOID pueog apis 1ubly pueog apis 497 owes Jeoy jeyoelg 697 ewes UOJ uondi19saq ce LE 0 6z 8z Ze 9z Ge ve Ec co or N N 777 _OANNANNANAS00SNAS m m gt gt NS gt OQNATSO0NN TamTMOnoarENeseecee AO ON 9y L8SLOSOXLN MO MELO 14 EXPLODED DRAWING MODEL NO NTXC80181 le AL 83 ze 6z N EE HOW TO ORDER REPLACEMENT PARTS To order replacement parts 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 Please mention the following information when calling e The MODEL NUMBER of the product NTXC80181 The NAME of the product NordicTrack CLASSI
16. ind the best time of day for your workouts and then stick with it Remember the key to success is to make exercise a regular and enjoyable part of your everyday life sued juawage das unapo noqe UONeWOJU 10 enuew siy JO 19409 YOR ay 89S aonou moyjm aBueyo o joalqns aye suoneaoads Hed paje sn 1 uou e sejeo1pul S10N enuen sasn JOO YOUSJNA Fld J ySEM au 9u qouy euljou dule 9 auljou MOINS 2 1 X OL Sulysng azuolg Joog leneg 2999 9 e9s a9ue sisoy dug weoy Buds aoue sisey dwe 5 9Jue sisay dens aoue sisoy INN X8H v L yog aBeneo Sh X v h 99UYM yog ebewed SZL X 91 S INN buel 94 9 Og pe H X H Z X 91 G 1004 Jeqqny 694 despuy ajenbs uld 627 M S X9H 8 G X 8 E JOYSeM 8 INN Bunpoeg 119S 9 Xy 491104 J9oeds uojAN jews M S GG X ZL INN w b g OSuOD 109 N h t uondi19s9q V lt 060 TFHrHNADTTNANUNNANUNANKDAOANANNrT KKH NT KH Ne N N Nre ere O N KO ON Aoy JBAOD 109 N M S 199 M dwe ax y MODS 18S 014 Buveeg M 1 04 SALIG Jaoeds uoj n 96187 J9YSEM 6L L X v9 joubey 194981g auben Bune g jaeumAly alxy 99ymA y 99ym 4 ped diH 19409 ped yeyoeig ped Jadung JOJUO N SSINH MOIS LX Z LH 9JIM B OSUOD 109 SL X p L INN Wer v L yog ebewed 3 1 X 94 9 despuy punoy 9PIIS Ped dIH qouy juewisnipy suong deus qouy a9Ue sIsoy Bunds J9YSEM 1SNJY J9YSEM 8 E elind 2SIQ 9UB SISOY MOINS 29 X OF uond
17. ing further please review the drawing below and familiarize yourself with the parts that are labeled Resistance Knob Arm Cord Console Handgrip Pulley Upper Body Arm Handlebar Console Wire Upright Upright Knobs Incline Knob A Leg Pin Leg Hip Pad Pulse Monitor Clothes Clip Resistance Clamp Resistance Strap Flywheel Ski Kick Pad Roller ASSEMBLY Place all parts of the ski exerciser in a cleared area and remove the packing materials do not dispose of the packing materials until assembly is completed Assembly requires only the included flat wrench tool 1 Align the holes in the Leg Bracket 2 with the holes in the Front Frame 1 The ends of the Leg Bracket should angle away from the Front Frame and the indicated hole should be positioned as shown Using the included flat wrench tool attach the Leg Bracket 2 to the Front Frame 1 with two 3 8 x 5 8 Hex Screws 73 and two 3 8 Washers 72 2 Slide a Leg 76 into the square opening in one end of either Leg Bracket 2 Align the second hole from the bottom of the Leg with the hole in the Leg Bracket Insert the straight end of a Leg Pin 74 completely through the holes in the Leg 76 and Leg Bracket 2 The bent end of the Leg Pin should point toward the floor as shown Make sure that the L
18. l ten There is an increase of about two degrees per hole To adjust the elevation loosen the Incline Knob 93 insert the straight end of a Leg Pin 74 completely through the holes in the Leg 76 and Leg Bracket 2 The bent end of the Leg Pin should point toward the floor as shown Make sure that the Leg Pin goes completely through the holes Rotate the bent end of the Leg Pin to secure it in place Tighten the Incline Knob Repeat this process on the other Leg not shown DESCRIPTION OF THE CONSOLE The console has five independent displays to provide continuous exercise feedback The displays are described below MEN MEE MEE e Time This mode displays the amount of time that you have exercised e Speed This mode displays your pace in miles per hour e Distance This mode displays the total number of strides you have completed in miles per hour e Calories This mode displays the approximate number of calories you have burned e Pulse This mode displays your pulse in beats per minute when the pulse monitor is worn BATTERY INSTALLATION Before the console can be operated two AA batter ies must be installed If you have not installed batter ies see assembly step 5 on page 5 HOW TO OPERATE THE CONSOLE If there is a thin sheet of clear plastic on the face of the console remove it 1 To turn on the power press the reset button or sim ply begin striding 2 To use the pulse
19. mounts 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 three important parts a warm up training zone exercise and a cool down Warming up Begin each workout with 5 to 10 min utes of stretching and light exercise A proper warm up increases your body temperature heart rate and circu lation in preparation for exercise Training zone exercise After warming up increase the intensity of your exercise until your heart rate is in your training zone for 20 to 30 minutes During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Cooling down Finish each workout with 5 to 10 min utes of stretching This will increase your flexibility and will help to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition plan three workouts each week with at least one day of rest between workouts Five minutes of exercise four times a day may be sufficient when you begin an exercise program Slowly increase your workout time as your fitness level improves After a few months of regular exercise you may complete up to five work outs each week if desired F
20. n the Resistance Knob to increase the resistance the numbered Resistance Scale Decal 88 will protrude through the Knob to show the resistance settings A WARNING the Puttey 35 will get hot during use Avoid direct contact with the Pulley immediately after use ADJUST THE ARM CORD LENGTH The proper Arm Cord 23 length should allow your arms to extend just beyond your hips The arm cord length can be adjusted by retying the knots inside the Handgrips 24 For greater adjustments in the cord length one loop of the cord can be added to or removed from the pul ley as shown at the right HOW TO ADJUST THE POSITION OF THE HIP PAD Loosen the Adjustment Knobs 41 on each side of the Hip Pad Slide 42 Move the Hip Pad Slide to the desired position The Hip Pad 53 should rest at hip level about one inch below your navel The Hip Pad should be high enough so it does not restrict leg movement and low enough so it does not press against your abdomen Tighten the Adjustment Knobs 41 to hold the Hip Pad 53 in position Make sure both Knobs are secure HOW TO ADJUST THE ELEVATION OF THE SKI EXERCISER Increasing the elevation and the leg resistance will simulate skiing uphill This will further develop the quadriceps muscle group in the front of your thighs elevate your heart rate more quickly and provide you with an even more intense workout You may select an elevation up to leve
21. r fat burning maximum fat burn ing and cardiovascular aerobic exercise 40 50 60 70 80 AEROBIC MAX FAT FAT BURN FAT BURN To find the proper heart rate for you first find your age at the top of the chart ages are rounded off to the nearest ten years Next find the three numbers below 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 heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise Burning Fat 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 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 13 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 exercise is activity that requires large a
22. r to protect your floor 2 Set the ski resistance to the lowest setting 3 Slide the resistance strap off the side of the fly wheel 4 Wipe the surface of the flywheel with a clean cloth dampened with rubbing alcohol 5 Check the groove of the flywheel for any rust or corrosion 6 Use fine to very fine steel wool to spot rub any rust or corrosion Clean the entire flywheel with steel wool if necessary 7 Wipe the flywheel with a clean dry cloth to remove any residue NEVER place oil between the resis tance strap and flywheel This will damage the resistance strap 8 Slide the U Bolt Cover 64 to the right to check the tightness of the 1 4 Nuts 67 on the right side of the Flywheel 54 Tighten the Nuts even ly with a wrench if necessary CAUTION Do not overtight en the 1 4 Nuts this can break the U Bolt 9 Slide the resistance strap back onto the flywheel Note If the resistance strap is frayed on both sides it may be necessary to replace it See the back cover of this manual for information on how to order replacement parts GENERAL LUBRICATION If the front and rear Rollers 15 begin to squeak a drop of light household oil may occasionally be needed on the Roller Axles 70 However the drive rollers located near the flywheel are internally lubricated and should NOT be oiled Follow the instructions below to apply the oil Flywheel 1 Place a cloth or a piece
23. rt level Once this motion feels comfortable move on ADD ARM SWINGS TO THE LEG MOTION 1 Continue your leg motion Keep one hand on the handlebar or the hip pad for balance Swing the other arm at your side when your left leg is for ward your left arm should swing back Repeat this same process with your other hand Try swinging both arms when you are comfortable swinging each arm separately Swing both arms naturally A full arm swing motion allows your hands to extend just beyond your hips Practice this motion until it feels comfortable COMBINE THE ARM AND LEG MOTIONS 1 Set the arm resistance to a comfortable level Grasp the handgrips Continue your leg motion Pull the handgrips through your natural arm swing When your right leg is forward your right hand should be back and when your left leg is forward your left hand should be back Practice this motion until it feels comfortable to you Below are some tips to help you coordinate the cross country skiing motion 1 If coordinating the arm and leg motion is difficult concentrate on the leg motion only Incorporate the arm motion once you feel comfortable with the leg motion Do not bring your feet in front of your body until you are comfortable with the motion When you incorporate the arm motion try to swing your arms naturally Allow one arm to pull the other forward Keep the arm cord taught Keep your waist in contact with the hip pad
24. tructions in this manual before using the ski exerciser 1 Read all instructions in this manual before using the ski exerciser Use the ski exercis er only as described in this manual become caught on the ski exerciser Always wear athletic shoes for foot protection 8 The pulse monitor is not a medical device 2 It is the responsibility of the owner to ensure Various factors including the user s move that all users of the ski exerciser are ade ment may affect the accuracy of heart rate quately informed of all precautions readings The pulse monitor is intended only as an exercise aid in determining heart 3 Use the ski exerciser indoors away from rate trends in general moisture and dust Place the ski exerciser on a level surface with a mat beneath it to 9 Keep hands and feet away from moving protect the floor or carpet from damage parts 4 Inspect and tighten all parts regularly 10 Always dismount the ski exerciser before Replace any worn parts immediaiely adjusting the resistance of the ski pedals 5 Keep children under the age of 12 and pets 11 If you feel pain or dizziness at any time away from the ski exerciser at all times while exercising stop immediately and begin cooling down 6 The ski exerciser should not be used by persons weighing more than 250 pounds 12 This ski exerciser is intended for in home 7 Wear appropriate clothing when exercising do not wear loose clothing that could use only Do not us
25. ve 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 lim itations 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 187220 RO902A Printed in USA 2002 ICON Health and Fitness Inc
Download Pdf Manuals
Related Search