Weider SM5 User's Manual
Contents
1. 2 N WEIDER is committed to providing you complete customer satisfaction If you have any questions concerning the assembly of this product find damaged or missing parts we guarantee you direct assistance AVOID THE HASSLE OF CONTACTING THE STORE FOR PARTS OR RETURNING THE PRODUCT Call our Customer Assistance Line for immediate assistance with parts and information by calling our toll free number 1 800 225 0653 Mon Fri 8 am 5 pm CST IMPORTANT Read all safety precautions and instructions in this manual carefully before using this equipment Save this manual for future reference WEIDER HEALTH AND FITNESS 2100 ERWIN STREET WOODLAND HILLS CA 91367 USA Specifications are subject to change without STEPMASTER 5 5 BEFORE YOU BEGIN Thank you for selecting the STEPMASTER 5 5 stepper The STEPMASTER SM5 blends advanced engineering with innovative design to provide you with an effective low impact cardiovascular workout in the comfort and privacy of your home To make your exercise more enjoyable the STEPMASTER 5 5 gives you such features as muhi function electronic monitor easy resistance adjustment and moving handlebars to include upper body exercise in your workout Electronic Monitor xX Handlebars RIGHT SIDE Pedals LEFT SIDE IMPORTANT SAFETY PRECAUTIONS 1 Position the stepper a level surface The Electronic monitor must be out of direct sunlight or2. th d of exercise and the total work time Functions ILLUSTRATED EXAMPLES OF OPERATING PROCEDURES COUNT 2 5 T 5 ic CALORIE gt AN AUDIBLE SOUND SIGNAL ACCORDING TO USER S STEPPING SPEED AN AUDIBLE SOUND SIGNAL EVERY STOP 2 5 SECOND PERIOD EXERCISE TO COMPUTE UP EXERCISE FREQUENCY maintain or improve your condition you must work out 2 3 times per week following the pattern described above A day of rest between workoufs Is recommended After several months of exercise the number of workouts can be increased to 4 5 per week The key to a successful program is REGULAR exercise SUGGESTED STRETCHES The following stretches provide a good warm up or cool down Move slowly as you stretch never bounce HAMSTRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you resting it against the extended legs inner thigh Stretch toward your toe as far as possible hold for 15 counts then relax Repeat three times for both legs Stretches Hamstrings lower back and groin INNER THIGH STRETCH Sit with the_soles of your feet together and knees pointing outward Pull your as close into the groin area a ossible Hold for 15 counts then relax Repeat three imes Stretches Quadriceps hip muscles TOE TOUCHES aud with your knees bent slightly oon bend forward from the hips A
3. 4 first pull the backing off the adhesive side Align the MAGNET 32 with REED SWITCH 33 on MAIN FRAME 1 and apply approximately 1 8 away from top edge of ROCKER ARM 4 It may be necessary to move the magnet left or right to obtain optimum functioning Also the distance from the pick up is important Simply pull the MAGNET 32 off and re affix it at the proper position to restore correct functioning All Electronic Monitors have been tested before leaving the factory but should you find your monitor is not functioning or counting on only one step follow the re positioning instructions above ELECTRONIC MONITOR OPERATION See the electronic monitor operation guide accompanying this manual MAINTENANCE AND TROUBLE SHOOTING This stepper is designed to be virtually maintenance free Inspect and tighten all parts periodically Outside surfaces can be cleaned using a soft cloth and mild non abrasive detergent Do not allow liquids to come in contact with the electronic monitor If the electronic monitor does not function properly test the monitor using new batteries Most problems the result of weak batteries This monitor does not have a shut off it is designed to automatically turn itsell off afler a short period Remove the whan ctarina tha elennar for axtended periods of time CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal filness program Remember that
4. adequate rest and good nutrition are also essential to the success of any filness program BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN EXERCISE INTENSITY To maximize the benefits from exercising your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue The proper level of exertion can be determined using the heart rale as a guide For effective aerobic exercise the heart must be maintained at a level between 70 and 85 of your maximum heart rate This is your Training Zone You can determine your Training Zone by consulting the table below __ Training Zones are listed for both conditioned and unconditioned persons according to age Use the column that is appropriate for AGE UNCONDITIONED TRAINING ZONE BEATS MIN 20 138 167 25 30 CONDITIONED TRAINING ZONE BEATS MIN BEATS MIN 55 127 155 122 149 Les 0 70 123 150 75 80 UNCONDITIONED TRAINING ZONE CONDITIONED AGE TRAINING ZONE BEATS MIN 133 162 136 166 132 160 135 164 130 158 40 132 461 O 127 155 45 __50 131 159 125 153 129 156 124 150 Uunng ihe first iew weeks program you should keep your heart rate near the low end of vour Training Zone Over the course of a few months gradually increase your heart rate until it reaches the high end of your Training Zone As
5. cap Pivot Rod with 5 8 I D TUBE CAP 24 Bolt lower end of RESISTANCE CYLINDER 7 to MOUNTING BRACKET 16 using 5 16 X 1 1 2 HEX HEAD BOLT 37 and 5 16 NYLON LOCK NUT 29 Align FOOT PAD 11 in FOOT PEDAL 5 or 6 and press into place by removing the backing from the double sided tape O0 QO O Apply RUBBER BUMPER 42 under FOOT PEDAL 5 6 using 3 16 X 1 2 SELF TAPPING SCREW 31 STEP 3 HANDLEBAR ASSEMBLY _ Press 1 1 D SQUARE END BUSHING 20 into both ends HANDLEBAR 8 tube 1 Assemble HANDLEBAR 8 onto PIVOT TUBE 17 and follow up with 1 1 0 TUBE CAP 22 and fastening with SELF TAPPING SCREW 31 _ Press 1 1 47 ROUND PLASTIC CAP 28 into end of HANDLEBAR 8 and slide on FOAM GRIP 15 Assembly of the Foam Grip is easier it a smati amount of liquid dish delergentis applied to the Handle end 1 Assemble CONNECTOR BAR 9 to brackets on HANDLEBAR 8 and PEDALS 5 and 6 using 5 16 X 3 4 HEX HEAD BOLT 43 5 16 NYLON WASHER 48 and 5 16 NYLON LOCK NUT 29 STEP 4 ELECTRONICS ASSEMBLY C insert ELECTRONICS CONNECTOR PLUG 35 into SENSOR WIRE FITTING 34 to connect ELECTRONICS MONITOR 10 C Position Monitor atop MAIN FRAME 1 and attach Monitor using two 3 16 X 1 2 SELF TAPPING SCREW 31 ADJUSTING STEPPER RESISTANCE To adjust the Step Resistance of your stepper move cylinder forward on the Foot Pedal to decrease resistance and rearwards to increase r
6. teeth face the PIVOT outside and the Ring fils snugly against the Pedal PLASTIC RETAINER TUBE CAP RING 3 HANDLE BARS _ PLASTIC BETAINER CAP RING TUBE Assemble the Handle Bars onto the Pivot Tube C Using the 1 Plastic Cap as a driver push the Retainer Ring onto the Pivot Tube making sure the teeth face the outside and the Ring fits snugly against the Handle Bar NOTE The Retainer Ring elimates the use of the 3 16 Self Tapping Screw in the 1 Round Plastic Cap therefore the 3 16 Self Tapping Screws for this step have been elimated from the Hardware Bag RIN 2 HH 54 2 _ RING HH CJR Dame Apung ea aaa A toe Stepper Cyhaders to the Masu after asren bling che 5 0 Spacer and the Cylinder to the Mestdiivea SVE LD Spring Faytenercver the Pn Using ine BO Capto 150107 driving the Spring Fagrener aod the YE Cap should be fully fitead against the Cylinder i Afiscirserting the Stopper an the Pivot Tube drive 7 D Spring Fastener aver che Pivot Tube agan usitg tie 17 Cover Drive Cap ang Sp ing Fastener on ughtiy J runing wens dia aro bars follow the sane procedure asir Paragraph 2 assemiiting handle Cats tothe Piver Tube HANDLE BAR PIVOT TUBE RESISTANCE CYLINDER I
7. your condition improves a greater workload will be required in order lo raise your heart rate to your Training Zone TS The easiest way to measure your heart rate 15 to stop exercising and place two fingers on your wrist where you feel a pulse Carefully take a six second heart beat count A six second count is used because your heart rate will drop rapidly after you stop exercising Add a 0 to the result 2 to find your h art rate Compare your heart rate to your Training Zone If 27 your heart rate 15 too low increase your level of exertion If your heart rate is too high decrease your level of exertion WORKOUT PATTERN Each workout should consist of 5 basic parts 1 AT REST 2 pega aa 3 TRAINING ZONE EXERCISE 4 COOLING DOWN 5 ST Warming up is an important part of every workout Warming up prepares the body for more strenuous exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature This can be done by stretching for 5 10 minutes prior to exercising Aller warming up begin exercising al a low intensity level for few minutes Then increase the intensily to raise your heart rate to your Training Zone for a period of 20 30 minutes Cooling down after vigorous exercise is important in aiding circulation and preventing soreness 5 10 minutes of stretching or light exercise will allow the body to cool down ELECTRONIC MONITOR OPERATING GUIDE FUNCTIONAL BUT
8. 53 O 34 _ 35 ELECTRONICS __ _________1 ____ 5355 __ _____36 _____ 5 16 __ ___________ 4 527 ______37 _____ 56 1 1 2 ___ 2 _ __ 5 2 RESISTANCE SCALE DECAL _ 2 DEMS _____40 ____ ___ _____________ _ __ ___ 183 __ 2 1 2 SQUARE PLASTIC 42 RUBBER BUMPER ___2 __ ___ 8145 ps 43 ____ 5 16 3 4 _____ ____ 4 _______ 5245 __ ______44 ____ ______ ____________1 ___ 25 23 _ _____458 _____ ADJUSTMENTBRACKET RIGHT _______ 1 __ ___ 6925 23 L SLIDE ADJUSTMENT 1 C6926 E23 _____ 46 ____ 3 8 4 1 2 ___________ 2 ___ 586 __ _____ 5 16 3 4 _ ________ _ gt 2 5245 ___ 48 _____ 5 16 _______________4 8147 __ _____________ 1 ______ 5905 23 _ _____________ Manuae O O OO O O o OOO Oa __ ____ 1 9 O
9. TONS MODE Functions selaction key OO000000 To set up the values of COUNT TIMER TEMPO O V To set down the values of COUNT TIMER TEMPO START STOP To start or stop functions of TIMER and TEMPO RESET reset the value of COUNT TIMER TEMPO CALORIC to zero AUTO POWER ON OFF 1 Power source will automatically turn on by pressing any button of using your machine 2 Power will automatically shut of when your machine stops the TIMER function stops for over 256 seconds The Electric Monitor has five Function Modes to help you achleve the most from your workout Please read the operating Instructions thoroughly before using the monitor Save this gulde for future reference MONITOR FUNCTION MODES SCAN Automatically scans functions of count timer tempo and calories in a repeating sequence COUNT Count accumulates the number of steps taken from 0 to 9999 Count Down counts backwards from pre set number to O TIMER Count Up Measures elapsed time from 00 00 to 99 59 ninety nine minutes and filty nine seconds Count Down measures time remaining from pre set time TEMPO When set 0 a beep signal will sound each time you step To use as pacer for your workout you can adjust the rate of beep from 0 125 seconds to 9 875 seconds CALORIE Gives an average calculation of calories consumed within the exercise period Caicuiaiion is based
10. YN Iua STEPPER PEDAL PIVOT TUBE Bie igs 29 5 4 ie 1 ae tet rice SIB SFRING FASTENER 5 Pa l q 7 lf 5421 AA Sree ae 4 fg OY E a ee Y we 1 ep 7s nt SPRING FASTENER noinen rane 5423 1 FRAME ASSEMBLY Begin by pressing 1 1 2 X 3 RUBBER FOOT 14 onto ends of BASE 2 Bolt MAIN FRAME 1 to BASE T 2 using three 5 16 X 1 3 4 HEX HEAD BOLTS 26 and 5 16 NYLON LOCK NUTS 29 LJ Press 1 1 2 X 3 RUBBER FOOT 14 onto ends of REAR BASE TUBE 3 and assemble to BASE T 2 with two 5 16 X 3 1 2 HEX HEAD BOLTS 25 5 16 FLAT WASHERS 36 5 16 NYLON LOCK NUTS 29 Bolt NYLON WHEELS 19 to PEDAL ROCKER ARM 4 using 3 8 X 4 1 2 HEX HEAD BOLTS 46 and 3 8 HEX JAM NUTS 30 Note the placement of the NYLON WHEELS 19 The top end of the PEDAL ROCKER ARM 4 has two bolt hole patterns spaced closely together In the top bolt hole the NYLON WHEEL 19 is bolted to the right side of the PEDAL ROCKER ARM 4 In the bottom bolt hole the NYLON WHEEL 19 is bolted to the left side of the PEDAL ROCKER ARM 4 S
11. _______ COB23 E50 Oo u ____ __ ______________ _ 2 8134 ___ _____12 ____ _____________ 2 HAST _____13 _____ 11 2 _____ _____ _ 2 __ 130 _ 14 _____1 1 2 __________ 4 __ ___ 135 _____15 ___ __ 0___ ___________ 2 0447 50 16 RESISTANCE CYLINDER MOUNTING BRACKET _ 2 __ __ 6924 23 _____17 _____ __ __________ 2 UR ESO 18 RESISTANCE CYLINDER PIVOT TUBE ______ _ 1 BP ESQ _____1 ____ WHEELS __________ 2 AAI _____20 _____1 1 0 __ ______ _8 _____ 137 ___ _____22 ____ 171 0 ______ _ _____ _____ 5348 __ _____23 _____ 5 8 1 0 5 __ __________ 2 8139 Y _____24 _____ 5 8 1 0 ___________ 2 _ ___ 5357 ______25 516 1 2 HEX HEAD BOLT __2 5294 26 5 16 X 13 4 HEX HEAD BOLT 3 HH 5301 HH 5349 _____28 _____1 1 4 ____ ________ 2 Aasow 29 546 NYLONLOCKNUT ________________11 __ ___ 5 12 _ _____30 _____ 3 8 __ _____________3 __ ____ 5356 __ _____ 35 ____ 36 1 2 SELF ______ 8 __ ___322 ___ __________________ ___ __ ______ 5352 __ _____33 ____ ___________________ __ ____ 53
12. ee Illustration Bolt PEDAL ROCKER ARM 4 to Rocker Post on MAIN FRAME 1 using 3 8 X 3 3 4 HEX HEAD BOLT 27 and 3 8 HEX JAM NUT 30 NOTE Pedal Rocker Arm must be assembled so it is securely attached but loose enough that it can pivot on Rocker Post Placement of MAGNET 32 is noted in the Electronic Monitor Trouble Shooting Instructions STEP 2 PEDAL amp RESISTANCE CYLINDER ASSEMBLY _ Press 1 1 2 X 3 PLASTIC INSERT 13 into ends of FOOT PEDALS 5 amp 6 NOTE For reference the side of the Foot Pedal that is slotted and fitted with the sliding resistance mechanism will be refered to as the inside of the Pedal the inside and outside of each FOOT PEDAL 5 4 6 press ina large 1 1 0 SQUARE END BUSHING 20 Remove 316 X 1 2 SELF TAPPING SCREW 31 thal was pre assembled into PEDAL PIVOT TUBE 17 al the factory gp Assemble FOOT PEDAL 5 onto PEDAL PIVOT TUBE 17 CAUTION MAKE CERTAIN THAT THE RESISTANCE MECHANISM IS MOUNTED TO THE INSIDE CLOSEST TO THE CENTER OF THE UNIT FOOT PEDALS SHOULD BE SEATED ON TOP OF THE ROCKER ARM 4 SUPPORT WHEELS 19 Press 1 0 TUBE CAP 22 on the and of the Pivot Tube and secure with 16 X 1 2 SELF TAPPING SCREW 31 Press 5 8 FLAIR END BUSHING 23 and 5 8 SPACER 38 onto RESISTANCE CYLINDER PIVOT ROD 18 Place upper end of RESISTANCE CYLINDER 7 onto RESISTANCE CYLINDER PIVOT ROD 18 and
13. esistance Adjust by removing TENSION KNOB 12 move to desired resistance selting 1 Ihrough 7 and re lightening knob 1 being the least easiest resistance and 7 being the greatest hardest NOTE CHECK TIGHTNESS OF FACTORY ASSEMBLIES TO BE CERTAIN THAT PROPER ASSEMBLY HAS BEEN DONE Apply RESISTANCE SCALE DECALS 39 onto outside edge of PEDALS 5 and 6 aligning numbers with resistance holes The Number 1 of the decal is positioned toward the front with the Number 7 toward the back 5252 4 19 a OPERATION AND ADJUSTMENT Rest your hands on the handlebars with an overhand grip Press the right pedal down to the lowest position and place your right foot on the pedal Place your left foot on the raised left pedal To exercise alternately press the right and left pedals down with a smooth rhythmic motion While exercising do not allow rear of pedal to bottom out in order to avoid creating a stop point You can emphasize the muscles of the upper legs by keeping your feet flat on the pedals as you step or rise on your toes to focus on the calf muscles Stand erect as you exercise or lean forward slightly always keeping your back straight to avoid injury For the best aerobic workout exercise physiologists recommend taking relatively rapid sieps ai iuw fesisiancs 566 ADJUSTING STEPPER RESISTANCE below ELECTRONIC MONITOR APPLICATION amp TROUBLE SHOOTING To apply the MAGNET 32 to the ROCKER ARM
14. llow your back and shoulders to relax as you stretch down toward your toes Go as far as can and hold for 15 counts then relax Repeat three imes Stretches Hamstrings back of knees back QUADRICEPS STRETCH With one hand against a wall for balance reach behind ou and pull up your foot Bring your heel as close to your buttocks as possible Hold for 15 counts Repeat Stretches Quadriceps Hip Muscles CALF ACHILLES STRETCH With one leg in front of the other and arms oul lean against the wall yout back leg and back foot flat on the ground then bend front eg and lean forward by moving your hips toward the wall Hold then repeat the other side cause even further of the Achilles tendons slightly bend back leg as well Stretches Calves Achilles Tendons and Ankles D NOTES 1 Push A or butlon and the desired value will be changed at a faster speed 2 One step will be accompanied by one sound signal except when the TEMPO function 19 activated 3 When the symbol S s appears on the it means that the TIMER and TEMPO functions are stopped and new values can be set up into the Electronic read out Starting stopping the TIMER and TEMPO functions can be made even in other functions are running 4 When the symbol appears the LCD It denotes that the TEMPO has been set up and ready to start work HOW TO REMOVE THE BATTERIES 1 The upper case of this com
15. puter easily separates from the bottom case Simply pry open using coin see illustration 2 Replace the button battery alkaline manganese battery 76 AG13 LR44 with a new one 3 Bo sure the battery is inserted with the positive side toward you 4 Removing the battery will erase all functional data 5 STORAGE PERIOD OF BATTERY Approximately 1 year under normal conditions BEFORE CALLING THE 800 NUMBER IN ORDER TO RECEIVE SERVICE ON THIS PRODUCT YOU WILL HAVE TO FIRST SEND IN YOUR WARRANTY CARD CUSTOMER SERVICE 1 800 225 0653 ALL OF THE PARTS FOR THE STEPPER CAN BE ORDERED FROM WEIDER HEALTH AND FITNESS PARTS SERVICE DEPT 900 WEST ST JOHN ST OLNEY IL 62450 WHEN ORDERING PARTS WILL BE SENT AND BILLED AT THE CURRENT PRICES PRICES MAY BE SUBJECT TO CHANGE WITHOUT NOTICE STANDARD HARDWARE ITEMS ARE AVAILABLE AT LOCAL HARDWARE STORES ALWAYS INCLUDE THE FOLLOWING INFORMATION WHEN ORDERING PARTS MODEL NO NAME OF PART ORDERING NUMBER SUPPLEMENT TO ASSEMBLE THE RETAINER RING SM5 4 SM6 STEPPER RESISTANCE CYLINDER RETAINER RING Assemble the 5 8 Plastic Spacer onto the Pivot Tube Assemble the Resistance Cylinder onto the Pivot Tube Oo PIVOT Using the 5 8 Plastic Cap as a driver push the Retainer OA ey Ring onto the Pivot Tube making sure the teeth face to the outside and the Ring fits snugly against the Cylinder PLASTIC TUBE CAP STEPPER PEDALS Assemble the S
16. tepper Pedals onto the Pivot Tube Using the 1 Plastic Cap as a driver push the Retainer g p PIVOT Ring onto the Pivot Tube making sure the teeth face the outside and the Ring fits snugly against the Pedal PLASTIC RETAINER TUBE CAP RING HANDLE BARS g gt Assemble the Handie Bars onto the Pivot Tube J Using the 1 Plastic Cap as a driver push the Retainer Ring onto the Pivot Tube making sure the teeth face the outside and the Ring fits snugly against the Handie Bar PLASTIC RETAINER pivoT CAP RING TUBE NOTE The Retainer Ring elimates the use of the 3 16 Self Tapping Screw in the 1 Round Plastic Cap therefore the 3 16 Self Tapping Screws for this step have been elimated from the Hardware Bag Fein HH SJR J RETAINER RING HHU C42 PART LIST 5 5 PART 2191 23 ____2 __ 2192 223 O _____ 3 ____ __ ____________ 1 62193 23 _____4 ______ _______ O 1 2194 223 _ _ 5 ____ _ __ ______________ _ 1 _ CAER O a ___ _____ _1__ _ _ 2196 23 _________ 2 200002 ______ _____ __ 1 CO ED _ HANDLEBAR LEFT i 1 C6810E23 ____ _____ ______________ 2 C6mER ____1 ____ __ ______
17. the LCD display may be damaged 2 Make sure that all the parts are tightened securely before each use 3 Wear appropriale workout attre Including running aerobic shoes when using the stepper 4 Always hold the handlebars when exercising on the stepper 5 Keep small children away from the stepper during use 6 Do not louch the resistance cylinder after exercising The cylinders may reach high temperatures during use 7 Use the stepper only as described in this manual WARNING Before beginning this of any exercise program consult your physician This ts especially Important for Individuals over the age of 35 persons with pre existing health problems Read all instructlons before using Welder assumes no responsibility for personal Injury property damage sustalned by through the use of this Weider product SUPPLEMENT TO ASSEMBLE THE RETAINER RING 5 5 amp SM6 1 STEPPER RESISTANCE CYLINDER RETAINER RING C Assemble the 5 8 Plastic Spacer onto the Pivot Tube C Assemble the Resistance Cylinder onto the Pivot Tube C Using the 5 8 Plastic Cap as a driver push the Retainer Ring onto the Pivot Tube making sure the teeth face to the PIVOT outside and the Ring fits snugly against the Cylinder PLASTIC TUBE CAP 2 STEPPER PEDALS Assemble the Stepper Pedals onto the Pivot Tube Using 1 Plastic as a push the Retainer Ring onto the Pivot Tube making sure the
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