164174535US Service Manual - English
Contents
1. Pedal arm Rear Stabilizer Cushion Foot pad Features Incline Adjustment The elliptical has an exciting electronic incline feature that will increase the variety of your workouts When the incline is at its lowest position you get a traditional elliptical workout As the incline increases you will feel your knees rise higher with each step which changes the emphasis of the muscles being used The power incline is controlled by keys on the console and also automatically during the built in workout programs CUSTOMER SERVICE 1 888 707 1880 6 Dyaco Canada Inc 2014 Assembly Pack Checklist Hardware Ste 0 1 not shown at actual size INT MM iI HM ANH AA ON 104 3 8 x3 3 4 Hex Head Bolt 2 pcs TT MI MINI HH 102 5 16 x 15 Hex Head Bolt 6 pcs TN 105 3 8 x 3 NI 115 M5 x 10mm Carriage Bolt 2 pc cote pes Phillips Head Screw O O 143 5 16 x 20 x 1 5T 146 3 8 x 2 147 5 16 x 23 x 2 Flat Washer 4 pcs Split Washer 2 pc Curved Washer 2 pcs 4 pcs KI 148 3 8 x 23x 1 5 Curved Washer 4 pcs o 102 5 16 x 15mm 113 5 16 x 15mm 122 98 5 x 26 x 2 0 Hex Head Bolt Button Head Socket Flat Washer 4 pcs 2 pcs Bolt 2 pcs CUSTOMER SERVICE 1 888 707 1880 7 Dyaco Canada Inc 2014 Hardware Step 3 T o j 109 5 16 x 1 3 4 128 5 16 x 7 147 5 16 x 23 x 2 Hex Head Bolt Nyloc Nut 6 pcs Curved Washer 6 pcs 4 pcs2. Hardware Step 4 oan 117 M5 x 15mm 112 3 5 x 12mm Phillips Head Screw Sheet Metal Screw 4 pcs 155 13 14mm Wrench a 157 Combination M5 Allen 158 Phillips Head Screwdriver Wrench amp Phillips Head Screw Driver 2 pcs CUSTOMER SERVICE 1 888 707 1880 8 Dyaco Canada Inc 2014 Assembly Instructions Rear Rail Console Mast amp Console 1 CUSTOMER SERVICE 1 888 707 1880 9 Connect the Front Stabilizer 17 to the main frame with two Carriage Bolts 105 two Curved Washers 148 and two Cap Nuts 106 Tighten with the Wrench 156 Connect the Rear Stabilizer 15 to the main frame with two Hex Head Bolts 104 two Split Washers 146 and two Curved Washers 148 Tighten with the Wrench 155 Slide the Console Mast Cover 76 onto the bottom of the Console Mast 10 Take the wire tie that exits the bottom of the Console Mast and wrap it around the end of the Computer Cable 41 that is rolled up in the frame bracket Slowly pull the wire tie up through the top of the Mast 10 and insert the bottom of the Mast 10 into the frame bracket Secure the Mast 10 with four Hex Head Bolts 102 and four Flat Washers 143 to the sides of the Mast and two Hex Head Bolts 102 and two Curved Washers 147 to the front of the Mast Tighten all bolts with the Wrench 155 Set the Console Mast Cover 76 into place over the Frame Covers Plug the Computer Cable 41 and theHand Pulse Sensor Wires 44 in
3. The dot matrix display will show the Resistance profile If you press the Start key during a pro gram the dot matrix will switch to the Incline profile Pressing the Start key again will switch to a Lap track Pressing the Enter key will switch the data displayed in the Message Window Initially the Mes sage Window shows the program name Each time the Enter key is pressed the data will change to the following INCLINE LEVEL SPEED WATTS LAPS Altitude elevation gain Current Level Max Level Scan and repeat sequence To the left of the dot matrix is a number that indicates your Resistance or Incline level Data Displayed NM Calories show an accumulation of calories burned Kcal This is an estimate that takes into account the type of exercise the resistance level the pace and body weight Time shows elapsed time if counting up from zero or time remaining if counting down seg Time counts down the time left in the current segment column of the profile Pulse indicates your heart rate if you are grasping the hand pulse sensors RPM displays your pedaling speed in revolutions per minute Speed shows your speed in miles per hour or kilometers per hour if Km is displayed Incline Ramp Shows incline level from 1 to 20 Distance displays accumulated mileage The elliptical has a built in Heart Rate Monitoring System Simply grasping the hand pulse sensors on the stationary handlebars or by wearing the chest strap will start the
4. with two Phillips Head Screws 117 Tighten with the Screwdriver 158 Repeat this step on the right side with Slide Wheel Cover 86 3 Line up the Rear Bar Cover 95 to the holes in the rear of the Incline Rail Assembly and snap into place 4 Use Phillips head screw driver to secure the Drink Bottle Holder 35 on the console mast with two Phillips head screws 117 Your unit is now fully assembled Ensure all nuts and bolts are firmly tightened prior to use CUSTOMER SERVICE 1 888 707 1880 13 Dyaco Canada Inc 2014 Operation of Your Console Console Integrated Speakers for ES MP3 Player _ i Swivel Fan to keep mr STNO Z a o O poo 5 SAA je zo A ou coo H z z 2 o e rd gt gt m h A a a aan k Paas ad Hin KI Pr FAA a _ J _ n a SEK a x LET PE E A AAA 4 A gt rerrna al Tel ONT Ya ng c3 1 NT 11 EINE II Large LCD with gom scrolling feedback and Y S scrolling message t center Convenient cargo compartment for hone or MP3 player Audio Input Jack for p play customized listening Easy Touch Control Buttons Power Up Power the elliptical on by plugging it into an appropriate wall outlet When power is connected to the elliptical and the switch is on the console will automatically power up If there is no input to the console for 30 minutes the console will go to st
5. 3 If squeaks or other noises persist check that the unit is properly leveled before calling the service department Elliptical Noises Your new elliptical is engineered and manufactured to the strictest industry standards and tolerances All ellipti cal trainers no matter who the manufacturer have a multitude of moving linkages and parts Be aware that even with the tightest mechanical tolerances there still could be a slight amount of play between some parts This inherent play can result in slight noises during use such as clicks and small thumps Please expect that the elliptical will not be completely silent Engineering Mode The console has built in maintenance diagnostic software The software will allow you to make changes to the console settings such as changing units from English to Metric or turning off the console beeps if they are wak ng your family during your early morning workouts To enter the Maintenance Menu may be called Engineering Mode depending on version press and hold down the Start Stop and Enter keys Keep holding the keys down for about five seconds and the message window will display Engineering Mode Press the Enter key to access the menu below Press the Level A V keys to navigate the menu a Key Test Allows you to test all the keys to make sure they are functioning b LCD Test Tests all the display functions c Functions Press Enter to access settings use Level A W keys to navigate Sleep M
6. 31 17453531 HandgripFoam 2 O 32 17453532 DriveBelt 14 33 17453533 Magnet ss A 35 17453535 Drink Bottle Holder 1 40 17453540 Console Assembly o 1 gt 17453541 1150m m_ComputerCable 1 42 17453542 Gear Motor S 0043 17453543 500m m Sensor W Cabe 1 00044 17453544 850m m Handpulse W Cable Assembly 2 2 45 17453545 PowerCord SSS 48 17453548 AC Electronic Module 1 49 17453549 300m m Connecting Wire Controller Red 2 50 17453550 200m m_GroundWire 1 51 17453551 Incline Controller 1 52 17453552 Incline Adaptor 1 58 17453553 Incline Motor o SS o 14 y 54 17453554 500m m_ComputerCable________ 1 55 17453555 400m m_AudioCable 1 CUSTOMER SERVICE 1 888 707 1880 27 Dyaco Canada Inc 2014 KEY NO PARTNO 56 17453556 80m m Connecting Wire White 2 2 58 17453558 025 4x2 0T RoundCap_ 8 59 17453559 82x25T RoundCap 2 60 17453560 32x2 0T_RoundCap 2 9 61 17453561 60_RoundEndCap 2 62 17453562 278 Slide Wheel Urethane 2 63 17453563 60 Transportation Wheel 2 64 17453564 025 x 25mm Rubber Foot Pad 1 65 17453565 038 x 034 x 026 x 44 16T Bushing 2 66 17453566 0330 Drive Pulley lt 1 68 17453568 040 x 080 OvalEndcapp 2 69 17453569 W32 1 8T Button Head Plug 80 17453580 Round Disk Cover 2 9 81 17453581 56x O19 x 15L_Bushing Flat 2
7. Enter key The Message Window will ask you to enter your age Adjust the age setting using the Level A V keys Press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your weight Adjust the weight setting using the Level A V keys Press Enter to continue Next is Time Adjust the Time setting using the Level A V keys Press Enter to continue Now you are asked to adjust the Max Level This is the peak exertion level you will experience during the program work level at the top of the hill Adjust the level and then press Enter Use the Incline A V keys to adjust the Max Incline for the program and then press Enter Now you are finished editing the settings and can begin your workout by pressing the Start Key lf you want to increase or decrease the workload at any time during the program press the Level A V keys This will change only the work level during the current segment During the program you will be able to switch the data displayed by pressing the Enter key When the program ends the message window will show a summary of your workout The summary will be displayed for a short time before the console returns to the start up display CUSTOMER SERVICE 1 888 707 1880 17 Dyaco Canada Inc 2014 Preset Programs The elliptical has seven different programs that have been designed to provide a variety of workouts These programs have factory preset profiles for achieving different
8. being used and to the energy source involved CUSTOMER SERVICE 1 888 707 1880 33 Dyaco Canada Inc 2014 There is little transfer of the effects of exercise e from strength training to cardiovascular fitness That is why it is important to have an exercise program tailored to your specific needs Reversibility lf you stop exercising or do not do your program often enough you will lose the benefits you have gained Regular workouts are the key to success Warm Up Every exercise program should start with a warm up where the body is prepared for the effort to come It should be gentle and preferably use the muscles to be involved later Stretching should be included in both your warm up and cool down and should be performed after 3 5 minutes of low intensity aerobic activity or callisthenic type exercise Warm Down or Cool Down This involves a gradual decrease in the intensity of the exercise session Following exercise a large supply of blood remains in the working muscles If it is not returned promptly o the central circulation pooling of blood may occur in the muscles Heart Rate As you exercise so the rate at which your heart beat also increases This is often used as a measure of the required intensity of exercise You need to exercise hard enough to condition your circulatory system and increase your pulse rate but not enough to strain your heart Your initial level of fitness is important in developing an exercise program for
9. goals Ascent Incline Profile Fat Burn Incline Profile Blast Incline Profile TTTTTTTITITTTIITIIIITTIT Work Profile 1111111 E IILIIIlI Mili IILIIIl MAO Il NENANEM ami A Work Profile Work Profile PT TTT TTT TTT TTT TTT Adventure Incline Profile CUSTOMER SERVICE 1 888 707 1880 18 Dyaco Canada Inc 2014 Xtreme Incline Profile Work Profile DEM Mi NM X UN S NM V K HM ee Se T 0 1 TTTTTTT7T7T777T777T7T7T7 TTTTTTTTTT eal ee ee ee MM MUH a 11111 AKI KI KI OE A KK 0003 ME Interval Incline Profile X Country Incline Profile Work Profile CUSTOMER SERVICE 1 888 707 1880 19 Dyaco Canada Inc 2014 User Programs The User Programs allow you to build and save your own workout You can build your own custom program by following the instructions below 1 Select the User Program User 1 or User 2 using the Program A V arrows then press Enter The mes sage will ask Run Program if there is already a program stored Use the Level A V key to change between Yes or NO If you want to run the program as it is go to Yes and press Enter or Start to begin stored program If No is selected you have the option to cancel the stored program and create your own program Press Enter to cancel and create your own If you cancel the stored program or there isn t a program stored the letter A will be flashing Use the Level A V keys to select the first
10. letter of your name Press Enter Repeat this process until the last letter of your name is flashing Press Stop to accept your User name The message window will ask you to enter your age Enter your age using the Level A V keys Press the Enter key to accept the new number and proceed on to the next screen You are now asked to enter your weight Adjust the weight setting using the Level A V keys Press Enter to continue Next is Time Adjust the total program time using the Level A V keys Press Enter to continue Now you are asked to adjust the TOP level This is the peak exertion level you will experience during the program Adjust the level and then press Enter Now the message window will ask you to adjust the first segment level for Resistance use the Level A V keys to adjust When you finish adjusting the first segment or if you don t want to change it then press Enter to continue to the next segment The next segment will show the same level as the previously adjusted segment Repeat the same process as the last segment then press Enter Continue this process until all twenty segments have been sel Repeat the same process for Incline segments For the Incline segments you will us the Incline A V keys The message window will ask you to press Enter to save the program After saving the program press Start to begin If you want to adjust the Resistance or Incline at any time during the program press the Level or Incline A V keys
11. modify the plug provided with the product if it will not fit the outlet have a proper outlet installed by a qualified electrician This product is for use on a nominal 120 volt circuit and has a grounding plug that looks like the plug illustrated below A temporary adapter that looks like the adapter illustrated below may be used to connect this plug to a 2 pole receptacle as shown below if a properly grounded outlet is not available The temporary adapter should be used only until a properly grounded outlet below can be installed by a qualified electrician The green colored rigid ear lug or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Figure 1 Gr ounding methods GROUNDED ADAPTER LN ME M G Ko Hi 1 1 ni GROUNDED Y OUTLET BOX onowone TAB FOR PIN A B GROUNDING SCREW AA 200 POWER CONNECTOR FRONT LEFT SIDE OF UNIT CUSTOMER SERVICE 1 888 707 1880 5 Dyaco Canada Inc 2014 HOW THE ELLIPTICAL WORKS The elliptical allows your feet to move in a natural elliptical path minimzing the impact on your knees and ankles Dual Action Handles for total body workout Stationary handlebar for stability Console Handlebar Handpulse Water bottle holder Console Mast Console Mast Cover Transportation Wheels Connecting Arm
12. that could become entangled with the moving parts of your elliptical Do not walk or jog barefoot in stocking feet or loose fitting shoes or slippers 21 Always hold on to a handlebar while making control changes 22 Use caution while participating in other activities while using your elliptical such as watching television reading etc These distractions may cause you to lose balance resulting in serious injury 23 The decal shown below has been placed ons the elliptical If the decal is missing or illegible please call our Customer Service Department toll free at 1 888 707 1880 to order a replacement decal Apply the decal in the location shown gt WARNING AVERTISSEMENT Model Mod le PR Serial Num ro de s rie For consumer use only VON Max user weight limit Ibs kgs CAUTION SMALL CHILDREN AND PERSONS PHYSICALLY HANDICAPPED SHOULD NOT USE ANY EXERCISE EQUIPMENT WITHOUTA QUALIFIED PERSON IN ATTENDANCE WARNING KEEP CHILDREN AWAY FROM THE ELLIPTICAL KEEP BODY AND CLOTHING FREE AND CLEAR OF ALL MOVING PARTS THE POSSIBILITY OF SERIOUS INJURIES OR DEATH IF CAUTION IS NOT USED READ ALL WARNINGS AND INSTRUCTIONS PRIOR TO USE REPLACE LABELIF DAMAGED ILLEGIBLE OR REMOVED MADE IN TAIWAN Usage a des fins personnelles seulement poids maximum de l utilisateur lbs kgs ATTENTION LES ENFANTS ET LES PERSONNES AYANT UN HANDICAP PHYSIQUE NE DOIVENT UTILISER AUCUNAPPAREIL DEXE
13. the training zone would be ka 108 to 144 beats per minute k 1 90 If you enter your age during programming the ca he ah kay dE A e da e console will perform this calculation automatically ccccccccs mmmmmm Kaja ol lar After calculating your MHR you can decide upon A AA which goal you would like to pursue oe 5 i o a Kd O o a jevi oe t y et ska The two most popular reasons for or goals of exercise are cardiovascular fitness training for the heart and lungs and weight control The black columns on the chart above represent the MHR for a person whose age is listed at the bottom of each column The training heart rate for either cardiovascular fitness or weight loss is represented by two different lines that cut diagonally through the chart A definition of the lines goal is in the bottom left hand corner of the chart If your goal is cardiovascular fitness or if it is weight loss it can be achieved by training at 80 or 60 respectively of your MHR on a schedule approved by your physician Consult your physician before participating in any exercise program CUSTOMER SERVICE 1 888 707 1880 21 Dyaco Canada Inc 2014 Rate of Perceived Exertion Heart rate is important but listening to your body also has a lot of advantages There are more variables involved in how hard you should workout than just heart rate Your stress level physical health emotional health temperature humidity the time o
14. you lf you are starting off you can get a good training effect with a heart rate of 110 120 beats per minute BPM If you are fitter you will need a higher threshold of stimulation To begin with you should exercise at a level that elevates your heart rate to about 65 to 70 of your maximum If you find this is too easy you may want to increase it but it is better to lean on the conservative side As a rule of thumb the maximum heart rate is 220 minus your age As you increase in age so your heart like other muscles loses some of its efficiency Some of its natural loss is won back as fitness improves The following table is a guide to those who are starting fitness Age 25 30 35 40 45 50 55 60 65 Target heart Rate 10 Second Count 23 22 22 21 20 19 19 18 18 Beats per Minute 138 132 132 126 120 114 114 108 108 Pulse Count The pulse count on your wrist or carotid artery in the neck taken with two index fingers is done for ten seconds taken a few seconds after you stop exercising This is for two reasons a 10 seconds is long enough for accuracy b the pulse count is to approximate your BPM rate at the time you are exercising Since heart rate slows as you recover a longer count isn t as accurate The target is not a magic number but a general guide If you re above average fitness you may work quite comfortably a little above that suggested for your age group The following table is a guide to those who are keeping
15. 150 M8x20m m_Carriage Bolt 151 174535151 M5 x 5m m Slotted SetScrew_________ 2 155 174535155 13 14m m_ Wrench 1 CUSTOMER SERVICE 1 888 707 1880 29 Dyaco Canada Inc 2014 KEY NO PARTNO 2 156 174535156 12 14m m Wrench 174535157 Combination M5 Allen Wrench 8 Phillips Head 0 158 174535158 Phillips Head Screw Driver CUSTOMER SERVICE 1 888 707 1880 30 Dyaco Canada Inc 2014 Getting on off your elliptical IMPORTANT The elliptical comes with two Dual Action Handles and a Stationary Handlebar Always hold the Stationary Handlebar when getting on and off the elliptical First time users should familiarize themselves with using the elliptical by using the Stationary Handlebar first and then progressing to the Dual Action Handles Once you have familiarized yourself with using the elliptical you can progress to using the Dual Action Handles to provide a total body workout Hands can be positioned on the Dual Action Handles at the most appropriate position for your height and arm length Caution should always be taken when getting on and off any exercise machine Please follow the safety steps below Ensure the left Foot Pedal is in the lowest position and grasp the Stationary Handlebar with both hands Place your left foot on the left Foot Pedal and get secure Lift your right foot over machine and place on right Foot Pedal Get balanced and begin your workout Important To get off come to a co
16. 174535116 M5 x 10m m Phillips Head Screw 8 118 174535118 5x 19m m_TappingScrew 20 119 174535119 3 5 x 16m m_SheetMetalScrew 7 120 174535120 4 8 x 38m m Sheet Metal Screw 1 121 174535121 5x 16m m_TappingScrew 12 122 174535122 285x26x20TFlatWashr 123 174535123 03x 20m m_TappingScrew 124 174535124 3 5x 16m m_TappingScrew 2 125 174535125 017 CRing doo 126 174535126 M4x5T NylocNut 2 128 174535128 5 16 x 7T_Nyloc Nut SI ae 129 174535129 M8x 7T NylocNut 4 130 174535130 M8x9T_NylocNut 134 174535131 8 8 x7T_NylocNut 4 132 174535132 M10x8T NylocNut 1 133 174535133 M8x6STNU O Z o Z o o 4 o 134 174535134 8 8 UNF26x4T Nut 1 135 174535135 8 8 UNF26x6T_Nut 136 174535136 3 8 UNF26x11T Nut 2 o 137 174535137 8 8 x71 Nut _ o O 8B 138 174535138 917x23 5x1T_FlatWasher____ 2 139 174535139 3 8 x19x1 5T_FlatWasher 7 140 174535140 5 16 x 35 x 1 5T Flat Washer 14 174535141 5 16 x 35x 2 0T FlatWasher 142 174535142 5 16 x 23 x 1 57 Flat Washer 8 143 174535143 5 16 x 20 x 1 5T Flat Washer 144 174535144 1 4 x 19m m_FlatWasher B 145 174535145 017 Wave Washer 2 146 174535146 3 8 x 2T SplitWasher 00147 174535147 5 16 x 23 x 2T Curved Washer 00006 148 174535148 3 8 x23x 1 5T CurvedWasher 4 149 174535149 M8x170m mJBott_ 1 150 174535
17. 82 17453582 O56 x O19 x 21L_Bushing Curved 2 83 17453583 Pedal l o oo 14 2 84 17453584 Pedal R _ OOO 85 17453585 SlideWheelCover l ________________ 1 86 17453586 Slide WheelCover R _______________ 1 89 17453589 Front Handle BarCover R _____________ 1 90 17453590 RearHandle Bar Cover R lt 41 sa 17453591 42 x 19 x 15L_Bushing Flat 6 92 17453592 O42 x 19 x21L_Bushing Curved 2 93 17453593 J4FM i719 09 Bushing 12 94 17453594 InclineCover___________ 4 95 17453595 RearBarCover_________ 1 96 17453596 End Cap Stopper OOO 4 100 174535100 Woodruffkey _ _ 2 101 174535101 1 4 x 3 4 Hex Head Bolt 102 174535102 5 16 x 15m m Hex Head Bolt 103 174535103 5 16 x 25m m Hex Head Bolt 104 174535104 3 8 x 3 3 4 Hex Head Bolt 105 174535105 3 8 x 3 Carriage Bolt 106 174535106 3 8 _CapNut o Z o Z o 2 CUSTOMER SERVICE 1 888 707 1880 28 Dyaco Canada Inc 2014 KEY NO PARTNO 108 174535108 3 8 x 2 1 2 Hex Head Bolt 109 174535109 5 16 x 1 3 4 Hex Head Bolt e 00110 174535110 M8 x 35m m_SocketHeadCapBolt 2 0111 174535111 3 8 x 2 Flat Head Socket Bolt 112 174535112 23 5x12m mSheetMetalScrew 8 0413 174535113 5 16 x 15m m Button Head Socket Bolt 000114 174535114 M4 x 12m m Phillips Head Screw 2 115 174535115 M5 x 10m m Phillips Head Screw 4 116
18. 880 16 Dyaco Canada Inc 2014 Manual Program The Manual program allows you to adjust your workload throughout the workout to meet your personal fitness needs 1 2 3 Press the Program a v key until the message window shows MANUAL Press the Enter key to continue The message window will ask you to enter your Age Adjust the Age setting using the Level A V keys Press Enter to continue The message window will ask you to enter your weight Adjust the weight setting using the Level a v keys Press the Enter key to accept the new number and proceed on to the next screen Next is the Time Adjust the Time and press Enter to continue Now you are finished editing the settings and can begin your workout by pressing the Start key Once the program starts the elliptical will be set to level one for both Incline and Resistance If you want to increase the work load at any time press the Level A key on the console the Level v key will decrease the workload You can also change the Incline at any time by pressing the Incline A v keys on the console During the Manual program you will be able to switch data displayed in the message window by pressing the Enter key When the program ends the message window will show a summary of your workout The summary will be displayed for a short time before the console returns to the start up display Programme Preset Programs Using the Program A V keys select the desired program then press the
19. Canada Inc 2014 IMPORTANT SAFETY INFORMATION THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY READ ALL INSTRUCTIONS BEFORE USING THIS ELLIPTICAL Thank you for purchasing our product Even though we go to great efforts to ensure the quality of each product we produce occasional errors and or omissions do occur In any event should you find this product to have either a defective or a missing part please contact us for a replacement This product has been designed for home use only Product liability and guarantee conditions will not be applicable to products being subjected to professional use or products being used in a gym center This exercise equipment was designed and built for optimum safety However certain precautions apply whenever you operate a piece of exercise equipment Be sure to read the entire manual before assembly and operation of this machine Also please note the following safety precautions A WARNING It is the responsibility of the owner to ensure that all users of this elliptical are adequately informed of all warnings and precautions Read the OWNER S OPERATING MANUAL and all warnings posted on the elliptical and follow it carefully before using your elliptical Review all warnings labels that affixed to the elliptical Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully tightened before each use Functional and 1 Functional and visual inspection of the equipment shal
20. OWNER S MANUAL MODEL NO 164174535US e Assembly Operation e Trouble Shooting o Parts o Warranty A CAUTION You must read and understand this owners manual before operating unit Keep this manual for future reference Serial number Write the serial number in the space above for reference Serial number can be found at the front bottom section of the elliptical Manufacture s Limited Warranty Dyaco Canada Inc warrants all its home use elliptical parts for a period of time listed below from the date of retail sale as determined by a sales receipt or in the absence of a sales receipt Dyaco Canada Inc s responsibilities include providing new or remanufactured parts at Dyaco Canada Inc s option and technical support to our independent dealers and servicing organizations In the absence of a dealer or service organization these warranties will be administered by Dyaco Canada Inc directly to a consumer The warranty period applies to the following components Home Use Limited WARRANTY Frame Lifetime All Other Components 2 Years Labour 1 Year This warranty is not transferable and is extended only to the original owner The warranty shall not apply to exercise units which are 1 used for commercial or other income producing purposes or 2 subject to misuse neglect accident or unauthorized repair and alterations This warranty provided herein is lieu of all other express warranties any implied w
21. RCICE SANS LA SURVEILLANCE DUNE PERSONNE QUAUFI E EMENT GARDER LES ENFANTS L CART DE L APPAREIL ELUPTIQUE GARDER LE CORPS ET LES V TEMENTS ELOIGNES DE TOUTE PIECE MOBILE LE DEFAUT DE VIGILANCE DANS L UTILISATION DE CET APPAPREIL POURRAIT ENTRAINER DE GRAVES BLESSURES ET MEME LAMORT LIRE TOUS LES AVERTISSEMENTS ET TOUTES LES DIRECTIVES AVANT UTILISATION REMPLAGER TOUTE ETIQUETTE ENDOMMAGEE ILLISIBLE OU MA JANTE NOUANTE FABRIQUE A TAIWAN Dyaco Canada Inc 6050 Don Murie St Niagara Falls Ontario L2G 0B3 Customer Service Service a la client le 1 888 707 1880 WARNING Before beginning any exercise program consult your physician This is especially important for individuals over the age of 35 or persons with pre existing health problems Read all instructions before using any fitness equipment We assume no responsibility from personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS CUSTOMER SERVICE 1 888 707 1880 3 Dyaco Canada I
22. When the program ends the message window will show a summary of your workout The summary will be displayed for a short time then the console will return to the start up display Heart Rate Programs Note You must grasp the contact heart rate grips with both hands or use the telemetric heart rate strap when using these programs Both programs operate the same The only difference is that HR1 is set to 60 and HR2 is set to 80 of your maximum heart rate To start a Heart Rate Program follow the instructions below 1 9 3 4 5 Press the Program A V keys until message window displays HR1 or HR2 Press Enter to select The message window will ask you to enter your age Enter your age using the Level A V keys then press the Enter key to accept the new number and proceed You are now asked to enter your weight Adjust the weight setting using the Level A V keys Next is time Adjust the Time setting using the Level A V keys Press Enter to continue You are now asked to select the Target Heart Rate Level Adjust the target level and then press Enter During the workout the product will adjust resistance to keep you near this heart rate Now you are finished editing the settings and can begin your workout by pressing the Start key You can also go back and modify your settings by pressing the Stop key to go back one level or screen If you want to increase or decrease the target heart rate at any time during the program press the Level A V key
23. a licensed electrician for proper testing e NEVER expose this elliptical to rain or moisture This product is NOT designed for use outdoors near a pool or spa or in any other high humidity environment Maximum environmental ratings are 40 120 degrees Fahrenheit 95 humidity non condensing no water droplets forming on surfaces e NEVER use your elliptical during an electrical storm Surges may occur in your household power supply that could damage elliptical components Failure to follow all guidelines may compromise the effectiveness of the exercise experience expose yourself and possibly others to injury and reduce the longevity of the equipment SAVE THESE INSTRUCTIONS THINK SAFETY CUSTOMER SERVICE 1 888 707 1880 4 Dyaco Canada Inc 2014 Grounding Instructions This product must be grounded If it should malfunction or breakdown grounding provides a path of least resistance for electric current to reduce the risk of electric shock This product is equipped with a cord having an equipment grounding conductor and a grounding plug The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with all local codes and ordinances See diagram below for grounding methods Improper connection of the equipment grounding conductor can result in a risk of electric shock Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded Do not
24. and by mode to save energy To turn the console on press any key When initially powered on the console will perform an internal self test During this time all the lights will turn on When the lights go off the dot matrix display will show a software version i e VER 1 0 and the time and distance windows will display an odometer reading The odometer reading displays how many hours the elliptical has been used and how many virtual miles the elliptical has gone The odometer will remain displayed for only a few seconds then the console will go to the start up display The dot matrix display will be scrolling through the different workout profiles of the programs and operating instructions You may now begin to use the console NEVER operate this elliptical without reading and completely understanding the results of any operational change you request from the computer Understand that changes in resistance do not occur immediately Set your desired level on the computer console and release the adjustment key The computer will obey the command gradually CUSTOMER SERVICE 1 888 707 1880 14 Dyaco Canada Inc 2014 Console Operation Quick Start Mode This is the quickest way to start a workout After the console powers up press the Start key to begin In Quick Start the time will count up from zero and the Resistance and Incline may be adjusted manually by pressing the Level a vand Incline a v keys Basic Information and Functions Display
25. arranties including any implied warranties of merchantability of fitness for particular purpose are limited in duration to the first 12 months from date of purchase All other obligations or liabilities including liability for consequential damages are hereby excluded REPAIR PARTS AND SERVICE All of the parts for the elliptical shown in figure can be ordered from Dyaco Canada Inc 6050 DON MURIE STREET NIAGARA FALLS ONTARIO L2G 0B3 When ordering parts the parts will be sent and billed at the current prices Prices may be subject to change without notice Check or money order must accompany all orders Standard hardware items are available at your local hardware store To ensure prompt and correct handling of any errors or to answer any questions please call our Toll Free number 1 888 707 1880 or local number 1 905 353 8955 or fax 1 905 353 8968 or email customerservice dyaco ca You can visit us at www dyaco ca Office hours are from 8 30 AM to 5 00 PM Monday to Friday Eastern Standard Time Always include the following information when ordering parts e Model number e Name of each part e Part number of each part TABLE OF CONTENTS WARRANTY 1 MAINTENANCE 24 25 SAFETY PRECAUTIONS 2 3 PARTS LIST amp DIAGRAM 26 30 IMPORTANT SAFETY INSTRUCTIONS 4 5 USER DIRECTION 31 32 ASSEMBLY PACK CHECKLIST 7 8 TRAINING GUIDELINE 33 35 ASSEMBLY INSTRUCTION 9 13 STRETCHING 36 37 COMPUTER INSTRUCTIONS 14 23 CUSTOMER SERVICE 1 888 707 1880 1 Dyaco
26. each down as far as you can and hold for 15 counts CALF ACHILLES STRETCH Lean against a wall with your left leg in front of the right and your arms forward Keep toward your toe as far your right leg straight and the left foot on the floor then bend the left leg and lean forward by moving your hips toward the wall Hold then repeat on the other side for 15 counts 37 Dyaco Canada Inc 2014
27. eakers Breathing during Exercise Do not hold your breath while exercising Breathe normally as much as possible Remember breathing involves the intake and distribution of oxygen which feeds the working muscles Rest periods Once you start your exercise program you should continue through to the end Do not break off halfway through and then restart at the same place later on without going through the warm up stage again The rest period required between strength training exercises may vary from person to person This will depend mostly on your level of fitness and the program you have chosen Rest between exercises by all means but do not allow this to exceed two minutes Most people manage with half minute to one minute rest periods CUSTOMER SERVICE 1 888 707 1880 35 Dyaco Canada Inc 2014 STRETCHING Stretching should be included in both your warm up and cool down and should be performed after 3 5 minutes of low intensity aerobic activity or callisthenic type exercise Movements should be performed slowly and smoothly with no bouncing or jerking Move into the stretch until slight tension not pain is felt in the muscle and hold for 20 30 seconds Breathing should be slow rhythmical and under control making sure never to hold your breath HEAD ROLLS Rotate your head to the right for one count feeling the stretch up the left side of your neck Next rotate your head back for one count stretching your chin to the ceiling a
28. f day the last time you ate and what you ate all contribute to the intensity at which you should workout If you listen to your body it will tell you all of these things The rate of perceived exertion RPE also known as the Borg scale was developed by swedish physiologist G A V Borg This scale rates exercise intensity from 6 to 20 depending upon how you feel or the perception of your effort The scale is as follows Rating Perception of Effort 6 Minimal 7 Very very light 8 Very very light 9 Very light 10 Very light 11 Fairly light 12 Comfortable 13 Somewhat hard 14 Somewhat hard 15 Hard 16 Hard 17 Very hard 18 Very hard 19 Very very hard 20 Maximal You can get an approximate heart rate level for each rating by simply adding a zero to each rating For example a rating of 12 will result in an approximate heart rate of 120 beats per minute Your RPE will vary depending on the factors discussed earlier If your body is strong and rested you will feel strong and your pace will feel comfortable When your body is in this condition you are able to train harder and the RPE will support this If you are feeling tired and sluggish it is because your body needs a break In this condition your pace will feel difficult Again this will show up in your RPE and you will train at the proper level for that day CUSTOMER SERVICE 1 888 707 1880 22 Dyaco Canada Inc 2014 Using A Heart Rate Transmitter ormona How t
29. factors in the overall health of an individual Listed among its benefits are Increased capacity for physical work strength endurance Increased cardiovascular heart and arteries veins and respiratory efficiency Decreased risk of coronary heart disease Changes in body metabolism e g losing weight Delaying the physiological effects of age Physiological effects e g reduction in stress increase in self confidence etc Basic Components of Physical Fitness There are four all encompassing components of physical fitness and we need to briefly define each and clarify its role Strength is the capacity of a muscle to exert a force against resistance Strength contributes to power and speed and is of great importance to a majority of sports people Muscular Endurance is the capacity to exert a force repeatedly over a period of time e g it is the capacity of your legs to carry you 10 Km without stopping Flexibility is the range of motion about a joint Improving flexibility involves the stretching of muscles and tendons to maintain or increase suppleness and provides increased resistance to muscle injury or soreness Cardio Respiratory Endurance is the most essential component of physical fitness It is the efficient functioning of the heart and lungs Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake MVo2 This is often referred to as your aerobic capacit
30. fit Here we are working at about 80 of maximum Age 25 30 35 40 45 50 59 60 65 Target heart Rate 10 Second Count 26 26 25 24 23 22 22 21 20 Beats per Minute 156 156 150 144 138 132 132 126 120 Don t push yourself too hard to reach the figures on this table lt can be very uncomfortable if you overdo it Let it happen naturally as you work through your program Remember the target is a guide not a rule a little above or below is just fine Two final comments 1 don t be concerned with day to day variations in your pulse rate being under pressure or not enough sleep can affect it 2 your pulse rate is a guide don t become a slave to it CUSTOMER SERVICE 1 888 707 1880 34 Dyaco Canada Inc 2014 Endurance Circuit Training Cardiovascular endurance muscle strength flexibility and coordination are all necessary for maximum fitness The principle behind circuit training is to give a person all the essentials at one time by going through your exercise program moving as fast as possible between each exercise This increases the heart rate and sustains it which improves the fitness level Do not introduce this circuit training effect until you have reached an advanced program stage Body Building Is often used synonymously with strength training The fundamental principal here is OVERLOAD Here the muscle works against greater loads than usual This can be done by increasing the load you are working against Patronization This i
31. heart icon blinking this may take a few seconds The Pulse Display Window will display your heart rate or pulse in beats per minute Pause Reset Functions The Stop Reset key actually has several functions Pressing the Stop Reset key once during a program will pause the program for five minutes If you need to get a drink answer the phone or any of the many things that could interrupt your workout this is a great feature To resume your workout after pausing just press the Start key If the Stop Reset key is pressed twice during a workout the program will end and a summary of your workout will be displayed If the Stop Reset key is held down for three seconds the console will perform a complete reset Audio System There is an Audio Input Jack on the front of the console and built in soeakers You may plug any low level audio source signal into this port Audio sources include MP3 player iPod portable radio CD player or even a TV or computer CUSTOMER SERVICE 1 888 707 1880 15 Dyaco Canada Inc 2014 Programming The Console Each of the programs can be customized with your personal information and changed to suit your needs Some of the information asked for during programming is necessary to ensure the readouts are correct You will be asked for your age and weight Entering your age is necessary during the Heart Rate Program to ensure the correct settings are entered in the program Entering your Weight helps calculate a more acc
32. l be made after assembling your elliptical 2 Never operate the elliptical if it is not working properly if it has been dropped damaged or exposed to water 3 Setup and operate the elliptical on a solid level surface Do not use outdoors or near water Do not place the unit on a loose rug or uneven surface It is recommended to use an equipment mat to prevent the unit from moving while it is being used which could possibly scratch or damage the surface of your floor It is recommended to have a minimum of 3 metres safe clearance on all sides of the elliptical while in use 4 Keep the elliptical indoors away from moisture and dust Do not put the elliptical in a garage covered patio or near water Do not operate the elliptical where aerosol products are used or where oxygen is being administered Do not insert any objects into any openings Inspect and properly tighten all parts of the elliptical regularly Keep children and pets away from this equipment at all times and while exercising Handicapped individuals should have medical approval and close supervision when using this elliptical 10 Do not place hands or feet under the elliptical Always keep hands and legs off of the elliptical when others are using it 11 Always hold the handlebars when mounting dismounting or using the elliptical Keep your back straight when using your elliptical do not arch your back When you stop exercising allow the pedals to slowly come to a c
33. mplete stop and reverse the procedure Always wear rubber soled shoes such as tennis shoes It is recommended that you keep at least one hand on the Stationary Handlebar at all times especially when getting on or off If you are performing a walking action with your arms or doing upper body strength training exercises ensure you are well balanced All equipment should be set up and operated on solid level surfaces CUSTOMER SERVICE 1 888 707 1880 31 Dyaco Canada Inc 2014 Correct Position Your body should be in an upright position so that your back is straight Keep your head up to minimize neck and upper back strain Always try and use the elliptical in a rhythmical and smooth motion If you find yourself feeling uncomfortable or experience a surging type feeling there is probably too much tension The elliptical can be used in forward or reverse notion When going in reverse bend your knees slightly more More emphasis is on the buttocks and hamstrings in the reverse motion MOVING YOUR ELLIPTICAL The elliptical can be easily moved from room to room 1 Move to the front of the machine and ensure swing arms are even one foot pedal at top of Elliptical Disk and other at bottom 2 Grasp both Dual Action Handles together and pulling back on handles tip machine towards you CUSTOMER SERVICE 1 888 707 1880 32 Dyaco Canada Inc 2014 TRAINING GUIDELINES Exercise Exercise is one of the most important
34. nc 2014 Important Safety Instructions When using an electrical appliance basic precautions should always be followed including the following Read all instructions before using this appliance A WARNING To reduce the risk of burns fire electric shock or injury to persons An appliance should never be left unattended when plugged in Unplug from outlet when not in use and before repairing or cleaning Never operate this appliance if it has a damaged cord or plug if itis not working properly if it has been dropped or damaged or dropped into water Return the appliance to a service center for examination and repair Do not carry this appliance by supply cord or use cord as a hanale Keep the cord away from heated surfaces or flames Never operate the appliance with the air openings blocked Keep the air openings free of lint hair and things alike Connect this appliance to a properly grounded outlet only The use of an extension cord with this product is not recommended If an extension cord is needed use a short less than 10 feet heavy gauge 14 gauge or better extension cord with a three prong grounded plug and receptacle e NEVER remove any cover without first disconnecting AC power supply If A C voltage varies by ten percent 10 or more the performance of your elliptical may be affected Such conditions are not covered under your warranty If you suspect the voltage is low contact your local power company or
35. nd letting your mouth open Rotate your head to the left for one count and finally drop your head to your chest for one count SIDE STRETCHES Open your arms to the side and continue lifting them until they are over your head Reach your right arm as far upward toward the ceiling as you can for one count Feel the stretch up your right side Repeat this action with your left arm K CUSTOMER SERVICE 1 888 707 1880 SHOULDER LIFTS Lift your right shoulder up toward your ear for one count Then lift your left shoulder up for one count as you lower your right shoulder QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull your right foot up Bring your heel as close to your buttocks as possible Hold for 15 counts and repeat with left foot up 36 Dyaco Canada Inc 2014 INNER THIGH STRETCH Sit with the soles of your feet together with your knees pointing outward Pull your feet as close Into your groin as possible Gently push your knees towards the floor Hold for 15 counts HAMSTRING STRETCHES Sit with your right leg extended Rest the sole of your left foot against your right inner thigh Stretch as possible Hold for 15 counts Relax and then repeat with left leg extended sr CUSTOMER SERVICE 1 888 707 1880 TOUCHES Slowly bend forward from your waist letting your back and shoulders relax as you stretch toward your toes R
36. o wear your wireless chest strap transmitter 1 Attach the transmitter to the elastic strap using the locking parts 2 Adjust the strap as tightly as possible as long as the strap is not too tight to remain comfortable 3 Position the transmitter with the logo centered in the middle of your body facing away from your chest some people must position the transmitter slightly left of center Attach the final end of the elastic strap by inserting the round end and using the locking parts secure the transmitter and strap around your chest 4 Position the transmitter immediately below the pectoral muscles 5 Sweat is the best conductor to measure very minute heart beat electrical signals However plain water can also be used to pre wet the electrodes 2 ribbed oval areas on the reverse side of the belt and both sides of the transmitter It s also recommended that you wear the transmitter strap a few minutes before your work out Some users because of body chemistry have a more difficult time in achieving a strong steady signal at the beginning After warming up this problem lessens As noted wearing clothing over the transmitter strap doesn t affect performance 6 Your workout must be within range distance between transmitter receiver to achieve a strong steady signal The length of range may vary somewhat but generally stay close enough to the console to maintain good strong reliable readings Wearing the transmitter immedia
37. ode On when turned on the console will darken after 30 minutes of no use When turned off the console will remain lit as long as the power is on li Motor Test Continually runs the tensioning gear motor lil Manual Allows stepping of the gear motor iv Key Tone Turns off the speaker so no beeping sound is heard v Units Set to English or Metric display readings vi Odometer Reset Reset the odometer vii Pause mode On when turned off pressing Stop once ends the program when turned on the console retains data for five minutes before switching to the startup screen vill Safety Off when turned on the machine automatically goes to Level 20 of Resistance to prevent unauthorized use by a child d Security Allows you to lock the keypad so no unauthorized use is allowed When the child lock is enabled the console will not allow the keypad to operate unless you press and hold the Start and Enter keys for three seconds to unlock the console e Factory Set f Exit Select to exit engineering mode Incline Calibration If there is a problem with the incline try running the calibration Press the Incline A key and the Start key at the same time Hold them down for five seconds and the Incline calibration will start and run automatically If the problem persists contact Fitness service department CUSTOMER SERVICE 1 888 707 1880 24 Dyaco Canada Inc 2014 s Elliptical Lubrication 1 Pour 2c c of the lubricant on the top su
38. omplete stop The elliptical does not have a free wheel the pedals will continue to move until the flywheel stops 12 To disconnect turn all controls to the off position then remove plug from outlet 13 Use the elliptical only for its intended use as described in this manual Do not use any attachments that are not recommended by the manufacturer 14 User weight should not exceed 325lbs 147 kgs 15 Never allow more than one person on the elliptical at once 16 Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward This allows your heart rate to gradually increase and decrease and will help prevent straining muscles ud 1 CUSTOMER SERVICE 1 888 707 1880 2 Dyaco Canada Inc 2014 17 Never hold your breath while exercising Breathing should remain at a normal rate in conjunction with the level of exercise being performed If dizziness nausea chest pains or any other abnormal symptoms are experienced while using this equipment STOP the workout at once CONSULT A PHYSICIAN IMMEDIATELY 18 The pulse sensor is not a medical device Various factors including the user s movement may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general 19 Start your program slowly and very gradually increase your speed and distance 20 Always wear suitable clothing and footwear while exercising Do not wear loose fitting clothing
39. other Individual wearing a transmitter within 3 of your machine s console A ui If you continue to experience problems contact your dealer CUSTOMER SERVICE 1 888 707 1880 23 Dyaco Canada Inc 2014 General Maintenance and Troubleshooting 1 Wipe down all areas in the sweat path with a damp cloth after each workout 2 Ita squeak thump clicking or rough feeling develops the main cause is most likely one of two reasons i The hardware was not sufficiently tightened during assembly All bolts that were installed during assembly need to be tightened as much as possible It may be necessary to use a larger wrench than the one provided if you cannot tighten the bolts sufficiently The majority of calls to the service department for noise issues can be traced to loose hardware or the rear rails being dirty ii Dirt build up on the rear rails and polyurethane wheels are also a source of noise Noise from build up on the rails can cause a thumping sound that you would swear is coming from inside the main body of the machine because noise travels and is amplified in the tubing of the frame Clean the rails and wheels with a lint free cloth and rubbing alcohol Stubborn build up can be removed with your thumbnail or a non metallic scraper like the back edge of a plastic knife After cleaning apply a small amount of lubricant on the rails with your fingers or a lint free cloth You only need a thin coat of lubrication wipe off any excess
40. rface of the rail You must be lubricate the rails every three months 2 If you feel the exercise is not smooth or you hear noise during your exercise lubricate the middle rail with 2 c c of the lubricant CUSTOMER SERVICE 1 888 707 1880 25 Dyaco Canada Inc 2014 Exploded View Diagram N gi j 00 v v sj Z E Z L COv LOG 61 07 y CUSTOMER SERVICE 1 888 707 1880 26 Dyaco Canada Inc 2014 Parts List 1 17453501 MainFrame 2 17453502 PedalArm l o Z oo 14 03 17453503 PedalArm R 14 4 17453504 LowerHandieBar l 1 5 17453505 LowerHandleBar R 1 6 17453506 RearRail Assembly 1 7 17453507 ConnectingArm L 14 8 17453508 ConnectingArm R ____________ 1 9 17453509 GrossBar 2 10 17453510 Console Mast 1 00011 17453511 Idler Wheel Assembly 12 17453512 CrankAxle 414 13 17453513 LeftHandgripr Upper 1 14 17453514 Right Handgrip Upper 1 15 17453515 Inclinable Rail Assembly 1 16 17453516 Locking Tube Assembly 1 17 17453517 Front Stabilizer o 1 18 17453518 Rod EndShat 2 20 17453520 Controller Back Pate 1 21 17453521 Axle Stopper o ooo o 1 28 17453523 Rod EndSleeve 414 25 17453525 6005 Bearing 2 9 26 17453526 6203 Bearing 2 oo 27 17453527 6003 Bearing 4 29 17453529 Flywheel o 30 17453530 Steel Cabe _______________ 1
41. s CUSTOMER SERVICE 1 888 707 1880 20 Dyaco Canada Inc 2014 Heart Rate The old motto no pain no gain is a myth that has been overpowered by the benefits of exercising comfortably A great deal of this success has been promoted by the use of heart rate monitors With the proper use of a heart rate monitor many people find that their usual choice of exercise intensity was either too high or too low and exercise is much more enjoyable by maintaining their heart rate in the desired benefit range To determine the benefit range in which you wish to train you must first determine your predicted Maximum Heart Rate This can be accomplished by using the following formula 220 minus your age This will give you the predicted Maximum Heart Rate MHR for someone of your age To de termine the effective heart rate range for specific goals you simply calculate a percentage of your MHR Your heart rate training zone is 50 to 90 of your maximum heart rate 60 of your MHR is the zone that burns fat while 80 is for strengthening the cardio vascular system This 60 to 80 is the zone to stay in for maximum benefit For someone who is 40 years old their predicted target heart rate zone is calculated 190 TARGET HEART RATE TRAINING CHART 180 220 40 180 maximum heart rate Mar 170 axi 180 x 6 108 beats per minute 160 pal 60 of maximum pat lo 180 X 8 144 beats per minute 80 of maximum 1 1 So for a 40 year old
42. s the term used to vary your exercise program for both physiological and psychological benefits In your overall program you should vary the workload frequency and intensity The body responds better to variety and so do you In addition when you feel yourself getting stale bring in periods of lighter exercise to allow the body to recuperate and restore its reserves You will enjoy your program more and feel better for it Muscle Soreness For the first week or so this may be the only indication you have that you are on an exercise program This of course does depend on your overall fitness level A confirmation that you are on the correct program is a very slight soreness in most major muscle groups This is quite normal and will disappear in a matter of days lf you experience major discomfort you may be on a program that is too advanced or you have increased your program too rapidly If you experience PAIN during or after exercise your body is telling you something Stop exercising and consult your doctor What to Wear Wear clothing that will not restrict your movement in any way while exercising Clothes should be light enough to allow the body to cool Excessive clothing that causes you to perspire more than you normally would while exercising gives you no advantage The extra weight you lose is body fluid and will be replaced with the next glass of water you drink It is advisable to wear a pair of gym or running shoes or sn
43. tely against bare skin assures you of proper operation If you wish you may wear the transmitter over a shirt To do so moisten the areas of the shirt that the electrodes will rest upon Note The transmitter is automatically activated when it detects activity from the user s heart Additionally it automatically deactivates when it does not receive any activity Although the transmitter is water resistant moisture can have the effect of creating false signals so you should take precautions to completely dry the transmitter after use to prolong battery life estimated transmitter battery life is 2500 hours The replacement battery is Panasonic CR2032 Erratic Operation Caution Do not use this elliptical for Heart Rate Control unless a steady solid Actual Heart Rate value is being displayed High wild random numbers being displayed indicate a problem Areas to look for interference which may cause erratic heart rate Microwave ovens TV s small appliances etc Fluorescent lights some household security systems Perimeter fence for a pet Some people have problems with the transmitter picking up a signal from their skin If you have problems try wearing the transmitter upside down Normally the transmitter will be oriented so the logo is right side up The antenna that picks up your heart rate is very sensitive If there is an outside noise source turning the whole machine 90 degrees may de tune the interference 7 An
44. to the back side of Computer Console Attach the Computer Console to the Mast with four Screws 115 Tighten with the Screwdriver 158 Hardware Step 1 102 5 16 x 15 Hex Head Bolt 6 pcs 104 3 8 x3 3 4 Hex Head Bolt 2 pcs 105 3 8 x 3 Carriage Bolt 2 pc 106 3 8 Cap Nut 2 pcs 115 M5 x 10mm Phillips Head Screw 4 pcs 143 5 16 x 20 x 1 5T Flat Washer 4 pcs 146 3 8 x 2T Split Washer 2 pc 147 5 16 x 23 x 2T Curved Washer 2 pcs 148 3 8 x 23 x 1 5 Curved Washer 4 pcs Dyaco Canada Inc 2014 1 Rear Rail Console Mast 8 Console CUSTOMER SERVICE 1 888 707 1880 10 Dyaco Canada Inc 2014 Connecting amp Lower Swing Arms as 102 5 16 x 15mm Hex Head Bolt 2 pcs 113 5 16 x 15mm Button Head Socket Bolt 2 pcs 122 8 5 x 26 x 2 0 Flat Washer 4 pcs 1 Slide the Lower Handle Bars L and R 4 and 5 onto each side of the Console Mast Axle Secure each side with a Flat Washer 122 anda Hex Head Bolt 102 Tighten with the Wrench 156 2 Insert the shaft of the left Connection Arm 7 through the bushing of the left Pedal Arm 2 and secure with a Flat Washer 122 and Button Head Bolt 113 Tighten with the M5 Allen Wrench 157 Repeat this step on the right side 3 With the M5 Wench Allen 157 and the Screwdriver 158 remove the Rod End Shaft 18 from the Connecting Arm 7 held with two Hex Head Bolts 102 and two flat
45. urate calorie reading although we cannot provide an exact calorie count we do want to be as close as possible Calorie Note Calorie readings on every piece of exercise equipment whether it is in a gym or at home are estimates They are meant only as a guide to monitor your progress from workout to workout The only way to measure your calorie burn accurately is in a Clinical setting This is because each individual is different and burns calories at a different rate Entering a Program Changing Settings Press the program keys to scroll through the program selections The profile for each program will be displayed in the dot matrix window Press the Enter key to select a program and begin customizing the settings If you want to workout without entering new settings press the Start key This will bypass the programming of data and take you directly to the start of your workout If you want to change the personal settings follow the instructions in the message window If you start a program without changing the settings the default settings will be used Note Age and Weight default settings will change when you enter a new number The last age and weight entered will be saved as the new default settings If you enter an age and weight the first time you use the elliptical you will not have to enter it every time you work out unless either your age or weight changes or someone else enters a different age and weight CUSTOMER SERVICE 1 888 707 1
46. washers 142 Slide the bushing of the Lower Handle Bar 4 into the bracket end of the Connecting Arm 7 Secure in place with the Rod End Shaft 18 Washer and Screw that was removed earlier in this step Tighten with the M5 Allen Wrench 157 and Screwdriver 158 Repeat this step on the right side CUSTOMER SERVICE 1 888 707 1880 11 Dyaco Canada Inc 2014 109 5 16 x 1 3 4 Hex Head Bolt 6 pcs 128 5 16 x 7 Nyloc Nut 6 pcs 147 5 16 x 23 x2 Curved Washer 4 pcs 1 Connect the left and right Upper Hand Grips 13 and 14 to the left and right Lower Handle Bars 4 and 5 Secure with two Hex Head Bolts 109 and two Nyloc Nuts 128 to the front of each arm Secure with one Hex Head Bolts 109 Curved Washer 147 and one Nyloc Nut 128 to the side of each arm Tighten all nuts with the Wrenches 155 and 156 CUSTOMER SERVICE 1 888 707 1880 12 Dyaco Canada Inc 2014 Plastic Covers Hardware Step 4 117 M5 x 15mm Phillips Head Screw 6 pcs 112 3 5 x 12mm Sheet Metal Screw 4 pcs Note Use the Phillips Head Screw Driver 158 to tighten the hardware in this step 1 Bring the front 87 and rear 88 Handle Bar Covers together on the left Lower Handle Bar shaft and secure using two Sheet Metal Screws 112 and a Screwdriver 158 Repeat this step on the right side with the front 89 and rear 90 Handle Bar Covers 2 Attach the Slide Wheel Cover 85 to the left Pedal Arm 2
47. y The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the working muscles Regular vigorous exercise produces a training effect that can increase your aerobic capacity by as much as 20 to 30 An increased MVO2 indicates an increased ability of the heart to pump blood of the lungs to ventilate oxygen and of the muscles to take up oxygen Anaerobic Training This means without oxygen and is the output of energy when the oxygen supply is insufficient to meet the body s long term energy demands For example 100 meter sprint The Training Threshold This is the minimum level of exercise which is required to produce significant improvements in any physical fitness parameter Progression As your become fitter a higher intensity of exercise is required to create an overload and therefore provide continued improvement Overload This is where you exercise at a level above that which can be carried out comfortably The intensity duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands As your fitness level improves so the training threshold should be raised Working through your program and gradually increasing the overload factor is important Specificity Different forms of exercise produce different results The type of exercise that is carried out is specific both to the muscle groups
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