USER`S MANUAL - Icon Heath & Fitness
Contents
1. FAT CALS PULSE SPEED USER PRGM 4 Follow your progress with the display The console has seven displays that show the fol lowing workout information Speed This display shows your pedaling speed in revolutions per minute rpm Time This display shows the elapsed time Note When a smart program is selected the dis play will show the time remaining in the program instead of the elapsed time Distance This display shows the distance you have pedaled in total revolutions Calories This display shows the approximate number of calories you have burned Fat Calories This display shows the approxi mate number of fat calories you have burned see Burning Fat on page 16 Pulse This display shows your heart rate when you use the handgrip pulse sensor Scan When you select this display option the upper section of the display will show both time and distance information and the lower left sec tion of the display will show calories and fat calories information When you turn the power on the scan display will be selected auto matically An indicator will appear below the word SCAN to show that the scan display is selected Indicator TIME DIST __ __ FAT CALS PULSE SPEED USER PRGM 12 As you exercise the upper section of the display will alternately show the elapsed time and the distance that you have pedaled the lower left section of the display will altern2. Repeat this step to assemble the Right Upper Body Arm 8 and the other Upper Body Leg 5 Identify the Left Pedal Arm 11 which is marked with a Left sticker Attach a Pedal 13 to the Left Pedal Arm 11 with two M6 x 48mm Flat Head Screws 36 Attach the other Pedal not shown to the Right Pedal Arm not shown in the same way 8 Apply a small amount of grease to the axle on the left Disc Crossbar 16 Slide the Left Pedal Arm 11 onto the axle and then slide a Wave Washer 58 onto the end of the axle Next slide an M10 Washer 35 onto an M10 x 25mm Patch Screw 22 and tighten the Patch Screw into the axle Apply grease to a Pedal Arm Bolt Set 40 Hold the lower end of the left Upper Body Leg 5 inside the bracket on the Left Pedal Arm 11 Attach the Left Pedal Arm to the left Upper Body Leg with the Pedal Arm Bolt Set 40 Do not overtighten the Bolt Set the Upper Body Leg must pivot freely Attach the Right Pedal Arm not shown to the right side of the elliptical exerciser in the same way See step 5 Tighten the M10 x 68mm Button Bolts 48 See step 6 Tighten the M6 x 36mm Button Bolts 50 9 Make sure that all parts of the elliptical exerciser 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 exerciser HOW TO USE THE ELLIPTICAL EXERCISER HOW TO E
3. M6 x 36mm Button Bolt M6 x 48mm Flat Head Screw 36 4 Screw 43 4 50 4 Li M10 x ic Screw Pedal Arm Bolt Set 40 2 do Y a g M10 x 68mm Button Bolt 48 2 M10 x 70mm Carriage Bolt 34 4 To make assembly easier read the information on page 5 before you begin Identify the Front Stabilizer 10 which is nar rower than the Rear Stabilizer not shown While another person lifts the front of the Frame 1 attach the Front Stabilizer 10 to the Frame with two M10 x 70mm Carriage Bolts 34 and two M10 Locknuts 33 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 28 to the Frame with two M10 x 70mm Carriage Bolts 34 and two M10 Locknuts 33 The Console 23 can use four AA batteries not included alkaline batteries are recommended IMPORTANT If the Console has been exposed to cold temperatures allow it to warm to room temperature before inserting batteries Otherwise you may damage the console displays or other electronic compo nents Remove the battery cover insert the batteries into the battery compartment and reattach the battery cover Make sure to orient the batteries as shown by the diagram inside the battery compartment Batteries While another person holds the Console 23 near the Upright 2 connect the console wire to the Upper Wire 44 Then insert the wires into the Upright
4. console you can change the resistance of the pedals with the touch of a button As you pedal the console will provide continuous exercise feedback You can even measure your heart rate using the built in handgrip pulse sensor The console also offers four smart programs that auto matically change the resistance of the pedals and prompt you to vary your pedaling pace while guiding you through an effective workout Before using the console make sure that batteries are installed see assembly step 3 on page 6 If there is a sheet of clear plastic on the display remove the plastic 11 HOW TO USE THE MANUAL MODE 1 Turn on the console To turn on the console press the On Reset button or begin pedaling The entire display will light for a moment the console will then be ready for use Select the manual mode When you turn on the console the manual mode will be selected If you have selected a program reselect the manual mode by pressing the Smart Programs button repeatedly until zeros appear in the display TIME DIST EH __ FAT CALS PULSE SPEED USER PRGM Change the resistance of the pedals as desired As you pedal change the resis tance of the pedals by press ing the Resistance increase and decrease buttons There are ten resistance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resis tance level 6 952 STA __
5. AM 1 Turn on the console See step 1 on page 11 Select a smart program To select a smart program press the Smart Programs button repeatedly until P1 P2 P3 or P4 appears in the display A few sec onds after you select a smart program the display will show the length of the program TIME DIST Pi FAT CALS PULSE SPEED USER PRGM Begin pedaling to start the program The smart programs consist of 20 or 30 one minute segments One resistance level and one target pace are programmed for each segment Whenever the resistance is about to change the resistance level will flash in the display for a few seconds The resistance of the pedals will then automatically change to the resistance level pro grammed for the next segment Note You can manually override the programmed resistance level by pressing the Resistance increase and decrease buttons However when the current seg ment ends the resistance will automatically change to the resistance level programmed for the next segment The target pace settings for the program will be shown by the tar get pace meter in the display The pace meter will show your actual pedaling pace Target Pace Meter SCAN TIME DIST i __ FAT CALS PULSE SPEED USER PRGM Pace Meter 14 As the target pace meter changes in height during the program adjust your pedaling pace so that the same number of bars appears in both meters If your pedal
6. Carriage Bolt M10 Washer M6 x 48mm Flat Head Screw Pedal Arm Bushing M8 Locknut M10 Small Washer Pedal Arm Bolt Set M8 x 22mm Flat Head Screw M4 x 16mm Screw M6 x 12mm Screw Upper Wire M4 x 12mm Screws Upper Body Arm Cap Upper Body Arm Spacer M10 x 68mm Button Bolt Small Upper Body Arm Bushing M6 x 36mm Button Bolt M4 x 30mm Button Screw M4 Washer Reed Switch Wire Cable Clamp Inner Pedal Arm Bushing M4 x 25mm Screw M10 Flat Head Bolt Wave Washer M10 Split Washer Large Upper Body Arm Bushing 5 16 x 25 4mm Hex Bolt M10 x 60mm Bolt Lower Wire Grease Packet Assembly Tool User s Manual Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 18 EXPLODED DRAWING Model No AEVEL19008 0 R1009A 19 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist 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 Part No 276523 R1009A Printed in China 2009 ICON IP Inc
7. Tip Avoid pinching the wires Attach the Console 23 to the Upright 2 with four M6 x 12mm Screws 48 While another person holds the Upright 2 near the Frame 1 connect the Upper Wire 44 to the Lower Wire 63 Insert the excess wire downward into the Frame 1 Tip Avoid pinching the wires Slide the Upright 2 onto the Frame 1 Attach the Upright 2 with two M10 x 68mm Button Bolts 48 two M10 Split Washers 59 and two M10 Locknuts 33 Do not tighten the Button Bolts yet Console Wire Avoid pinching the wires Avoid pinching the wires 6 Identify the Left Upper Body Arm 6 which is marked with a Left sticker Insert the Left Upper Body Arm 6 into one of the Upper Body Legs 5 make sure that the hexagonal holes are on the indicated side Attach the Left Upper Body Arm 6 to the Upper Body Leg 5 with two M6 x 36mm Button Bolts 50 and two M6 Locknuts 27 Make sure that the Locknuts are inside the hexagonal holes Do not tighten the Button Bolts yet Apply a small amount of the included grease to the left axle on the Upright 2 Make sure that there are two Small Upper Body Arm Bushings 49 in the Left Upper Body Arm 6 Slide an Upper Body Arm Spacer 47 and the Left Upper Body Arm 6 onto the left axle on the Upright 2 Make sure that the Upper Body Arm Spacer is turned so that the curved side faces the Upright Then press an Axle Cap 14 onto the axle
8. XERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the upper body arms and step onto the pedal that is in the lowest position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedal discs can turn in either direction It is recommended that you move the pedal discs in the direction shown by the arrow however for variety you may turn the pedal discs in the opposite direction Upper Body Arms The upper body arms are designed to add upper body exercise to your workouts As you exercise push and pull the upper body arms to work your arms shoulders and back To focus on lower body exercise hold the upper body arms but do not push or pull them as you exercise 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 highest pedal first Then step off the lower pedal 10 CONSOLE DIAGRAM TIME DIST FAT CALS PULSE SPEED USER PRGM DISPLAY l SMART ON RESET E Co LPB El Ba Ae As PROGRAMS 2 PA X RESISTANCE N FEATURES OF THE CONSOLE The console offers a selection of features designed to make your workouts more effective When you use the manual mode of the
9. ars E200 Model No AEVEL19008 0 Serial No Write the serial number in the space above for sala U S E R S MAN UAL Serial Number Decal QUESTIONS If you have questions or if there are missing parts please contact us Call 08457 089 009 From Ireland 053 92 36102 Website www iconsupport eu E mail Visit www iconsupport eu Write ICON Health amp Fitness Ltd c o HI Group PLC Express Way Whitwood West Yorkshire WF10 5QJ UK 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual year warranty for future reference TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PREGAUTIONS cui anta preted paia eek eda LT e a 3 BEFORE YOU BEGIN lucia a cea epee eee nee a e a aaa 4 ASSEMBLY tests cia i dead eid bee ai ae ei Rated bebe ee Ei 5 HOW TO USE THE ELLIPTICAL EXERCISER 20 0 eens 10 MAINTENANCE AND TROUBLESHOOTING Le 15 EXERCISE GUIDELINES 16 PART LIST susi tara dl a a bee Raed garter we Le haere ee ae 18 EXPLODED DRAWING sie keti siensa vpete dean nii gd ipia Eee Peo eee RE AP eee ES 19 ORDERING REPLACEMENT PARTS Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing i AWARNING or illegible see the front cover of this ii A Misuse of this machine manual and request a free replacement 7 may result in serious injury decal Apply the decal
10. ately show the number of calories you have burned and the number of fat calories you have burned The lower right section of the display will show your pedaling speed SCAN TIME DIST 425 35 SF FAT CALS PULSE SPEED USER PRGM In addition the pace meter on the right side of the display will pro vide a visual representation of your pedaling pace As you increase or decrease your pace bars will appear or disappear in the pace meter SCAN TIME DIST M25 852 SHE FAT CALS PULSE SPEED USER PRGM Pace Meter To cancel the scan mode press the Display but ton The indicator below the word SCAN will disappear The upper section of the display will then show only the elapsed time and the lower left section of the display will show only the num ber of calories you have burned If you press the Display button again the upper section of the display will show only the distance pedaled and the lower left section of the display will show only the number of fat calories you have burned To select the scan mode again press the Display button repeatedly until an indicator appears below the word SCAN To reset the display press the On Reset button To pause the console stop pedaling When the con sole is paused the time will flash in the display To continue your workout simply resume pedaling 5 Measure your heart rate if desired Note If there are sheets of clear plastic on the m
11. atteries To replace the batteries see assembly step 3 on page 6 HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must remove the Left Pedal Arm 11 and the Left Shield 3 Remove the Pedal Arm Bolt Set 40 the M10 x 25mm Patch Screw 22 the M10 Washer 35 and the Wave Washer 58 from the Left Pedal Arm 11 Remove the Left Pedal Arm 11 Next remove the two M4 x 25mm Screws 56 and the four M4 x 16mm Screws 42 from the Left Shield 3 Then remove the Left Shield Locate the Reed Switch 53 Loosen but do not remove the indicated M4 x 16mm Screw 42 Slide the Reed Switch 53 slightly toward or away from the Magnet 26 on the Flywheel 17 Then retighten the Screw Turn the left Pedal Disc 15 for a moment Repeat until the console displays correct feedback When the reed switch is correctly adjusted reattach the left shield and the left pedal arm HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even when the resistance is adjusted to the highest setting the drive belt may need to be adjusted To adjust the Drive Belt 19 you must first remove the left shield See HOW TO ADJUST THE REED SWITCH at the left and remove the left shield Next loosen the M8 x 22mm Flat Head Screw 41 and turn the M10 x 60mm Bolt 62 until the Drive Belt 19 is tight When
12. atures 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 Upper Body Arm Pedal Disc 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 Pulse Sensor Pedal Arm 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 assembly is completed In addition to the included tool s assembly requires an adjustable wrench a Phillips screwdriver 3 a rubber mallet SS and pliers Da Use the drawings below to identify the small parts used for assembly 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 key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled i d C M6 Locknut Mo Lasi di ocknu i 27 4 BALE M10 ae ve M10 Washer 85 2 ie M6 x 12mm
13. e heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 16 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 carbohydrate calories tor 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 rate 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 e
14. eg 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 tendons 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 buttocks 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 17 PART LIST Model No AEVEL19008 0 Key No Qty Key No Qty OONDARWNDN Y ANNDN HH HH NH NPHHIHHH_NNONN HHHNHHHN _ Ha Aa Description Frame Upright Left Shield Right Shield Upper Body Leg Left Upper Body Arm Idler Assembly Right Upper Body Arm Disc Cover Front Stabilizer Left Pedal Arm Right Pedal Arm Pedal Axle Cap Pedal Disc Disc Crossbar Flywheel Incline Motor Drive Belt Resistance Cable Stabilizer Cap M10 x 25mm Patch Screw Console Grip M6 x 16mm Bolt Magnet M6 Locknut Rear Stabilizer Flywheel Bearing Large Snap Ring Large Bearing Pedal Axle M10 Locknut pPp NBENNANN2Bpb0BbANDNNA2 pO0ONN ANA2ANDN AS gt R1009A Description M10 x 70mm
15. etal contacts of the handgrip pulse sensor remove the plas tic 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 the heart shaped indi cator in the display will flash each time your heart beats and two dashes will appear After a moment your heart rate will be shown in the dis play SCAN TIME DIST 105 135 SOE FAT CALS PULSE SPEED USER PRGM 13 For the most accurate heart rate reading continue to hold the handgrips for about 15 seconds Note If you continue to hold the handgrip pulse sensor the display will show your heart rate for up to 30 seconds The display will then show your heart rate along with the other modes If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move your hand excessively or to squeeze the metal contacts too tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals to clean the contacts When you are finished exercising the console will turn off automatically If the pedals do not move for a few seconds the time will flash in the display and the console will pause If the pedals do not move for a few minutes the console will turn off and the display will be reset HOW TO USE A SMART PROGR
16. in the location Read user s manual shown Note The decal s may not be LSP pl aa r shown at actual size instructions Do not allow children 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 RA IMPORTANT PRECAUTIONS AWARNING 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 age 35 or per sons with pre existing health problems Use the elliptical exerciser only as described in this manual It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions The elliptical exerciser is intended for home use only Do not use the elliptical exerciser in a commercial rental or institutional set ting Keep the elliptical exerciser indoors away from moisture and dust Place the elliptical exerciser on a stable and level surface with a mat beneath it to protect the floor or car pe
17. ing pace is slower than the current tar get pace setting an arrow will appear next to the pace meter to prompt you to increase your pace if your pace is faster than the target pace an arrow will prompt you to decrease your pace IMPORTANT The target pace settings for the program are intended only to provide a goal Your actual pace may be slower than the target pace settings especially during the first few months of your exercise program Make sure to exercise at a pace that is comfortable for you The display will show the time remaining in the program If you stop pedaling for a few seconds the program will pause and the time will flash in the display To restart the program simply resume pedaling Follow your progress with the display See step 4 on page 12 Measure your heart rate if desired See step 5 on page 13 When you are finished exercising the console will turn off automatically See step 6 on page 13 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 Keep liq uids away from the console and keep the console out of direct sunlight During storage remove the batteries from the console BATTERY REPLACEMENT If the console display becomes dim the batteries should be replaced most console problems are the result of low b
18. t Make sure that there is at least 3 ft 0 9 m of clearance in the front and rear of your elliptical exerciser and 2 ft 0 6 m on each side Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical exerciser at all times 10 11 12 13 14 15 The elliptical exerciser should not be used by persons weighing more than 250 Ibs 113 kg Wear appropriate exercise clothes while using the elliptical exerciser Always wear athletic shoes for foot protection while exer cising Hold the upper body arms when mounting dismounting or using the elliptical exerciser The elliptical exerciser is not a medical device and is not suitable for therapeutic use 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 Keep your back straight while using the ellip tical exerciser do not arch your back Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down When you stop exercising allow the pedals to slowly come to a stop BEFORE YOU BEGIN Thank you for selecting the new CUP S X POWER E200 elliptical exerciser The X POWER E200 elliptical exerciser provides a selection of fe
19. the Drive Belt is tight tighten the Flat Head Screw Then reattach the left shield EXERCISE GUIDELINES A WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons over age 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 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 O 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 th
20. xercise 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 enjoyable 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 l
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