Sears NTEL08911.0 User's Manual
Contents
1. While you exercise the console will display continu ous exercise feedback You can also measure your heart rate using the handgrip heart rate monitor or the optional chest heart rate monitor see page 21 for information about the optional chest heart rate monitor In addition the console offers twenty six onboard workouts ten calories workouts eight intensity work outs and eight performance workouts Each workout automatically changes the resistance of the pedals and prompts you to vary your pedaling pace as it guides you through an effective workout 15 The console also features an iFit Live mode that enables the console to communicate with your wireless network through an optional iFit Live module With the iFit Live mode you can download personalized work outs create your own workouts track your workout results race against other runners and access many other features To purchase an iFit Live module at any time go to www iFit com or call the telephone number on the front cover of this manual You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To activate the console see page 16 To turn off the console see page 16 To use the manual mode see page 16 To use an onboard workout see page 18 To use an iFit Live workout see page 20 To use the sound system see page 21 To change console settings see pag2. 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 24 NOTES 25 NOTES 26 PART LIST Key No Qty OOAONDARWNDM NOOO k k SH M M B M E _ DI IA M k MM MM HH k k k k k k k ae aH as as k as as as a Pf AH k k k k k k Description Frame Upright Console Left Handrail Right Handrail Left Small Rail Cover Right Small Rail Cover Pedal Leg Right Pedal Left Handlebar Right Handlebar Left Handlebar Leg Right Handlebar Leg Left Pedal Arm Right Pedal Arm Left Outer Shield Right Outer Shield Left Inner Shield Right Inner Shield Left Upright Cover Right Upright Cover Left Outer Leg Cover Right Outer Leg Cover Left Inner Leg Cover Right Inner Leg Cover Adjustment Arm Cover Adjustment Arm Adjustment Knob Handgrip Resistance Motor Handlebar Cover Idler Pivot Bushing Small Adjustment Bushing Large Adjustment Bushing Pedal Arm Cap Pedal Bushing Adjustment Spring Pedal Axle Cover Crank Right Crank Bracket Left Crank Bracket Left Pedal Arm Bracket Crank Bearing Thrust Washer Pedal Arm Roller 27 47 48 49 50 51 52 53 54 Key No Qty 2 NAsAAaAN NOogJNnNno NAO ANAL ANAND sek gt N A SMI p A k k 0 00 Model No NTELO8911 0 RO511A Description Crank Spacer Crank Cov
3. It is the responsibility of the owner to ensure that all users of the elliptical are adequately informed of all precautions The elliptical is intended for home use only Do not use the elliptical in a commercial rental or institutional setting Keep the elliptical indoors away from mois ture and dust Do not put the elliptical in a garage or covered patio or near water Place the elliptical on a level surface with at least 3 ft 0 9 m of clearance in the front and rear of the elliptical and 2 ft 0 6 m on each side To protect the floor or carpet from dam age place a mat under the elliptical Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the elliptical at all times 10 11 12 13 14 15 The elliptical should not be used by persons weighing more than 350 Ibs 159 kg Wear appropriate clothes while exercising do not wear loose clothes that could become caught on the elliptical Always wear athletic shoes for foot protection while exercising Hold the handlebars or the handrails when mounting dismounting or using the elliptical The heart rate monitor is not a medical device Various factors may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general The elliptical does not have a freewheel the pedals will
4. See step 5 on page 17 Turn on the fan if desired See step 6 on page 18 When you are finished exercising the console will turn off automatically See HOW TO TURN OFF THE CONSOLE on page 16 HOW TO USE AN IFIT LIVE WORKOUT You must have an iFit Live module to use an iFit Live workout To purchase an iFit Live module at any time go to www iFit com or call the telephone num ber on the front cover of this manual Note To use an iFit Live module you must have access to a computer with an internet connection anda USB port You will also need an Fit com membership In addition you must have your own wireless net work including an 802 11b router with SSID broadcast enabled hidden networks are not supported 1 Begin pedaling or press any button on the con sole to turn on the console See HOW TO ACTIVATE THE CONSOLE on page 16 2 Make sure that the iFit Live module is inserted in the console To use an iFit Live workout make sure that the iFit Live module is inserted in the console 3 Select the iFit Live mode To select the iFit Live mode press the iFit Live button 4 Select a user If more than one user is registered with your iFit com membership you can switch users in the iFit Live main screen Press the increase and decrease buttons above the Enter button to select a user 5 Select an iFit Live workout To select an iFit Live workout press one of the iFit Live buttons Note Before a workout wi
5. ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all instructions in this manual are not followed if the product is abused or improperly or abnormally used or if the product is used for commercial or rental purposes No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some states do not allow the exclusion or limitation of incidental or
6. and the signal strength If a USB module is connected the display will show the words USB STATUS If the module is not detected the display will show the words NO MODULE DETECTED Press the decrease button next to the Enter button to view the next setting To send and receive workouts workout logs and updates using a wireless iFit Live module press the Enter button When the process is finished the words TRANSFERS DONE will appear in the display To exit the user mode press the Display button THE OPTIONAL CHEST HEART RATE MONITOR The optional chest heart rate monitor provides hands free operation and continuously monitors your heart rate during your workouts To purchase the optional chest heart rate monitor see the front cover of this manual MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical regularly Replace any worn parts immediately To clean the elliptical use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING If the console does not display your heart rate when you hold the handgrip heart rate monitor or if the dis played heart rate appears to be too high or too low see step 5 on page 17 HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use see HOW TO LEVEL THE ELLIPTICAL on page 13 HO
7. as shown Attach the Right Handlebar 11 to the Upright 2 with three M8 x 25mm Flat Screws 68 Then slide a Handlebar Cover 31 onto the Right Handlebar and attach it with three M4 x 16mm Screws 67 Attach the Left Handlebar 10 in the same way 11 12 While a second person holds the Console 3 near the Upright 2 connect the four wires on the Console to the Upper Wire Harness 81 the two Heart Rate Wires 92 116 and the Receiver Wire 109 Insert the excess wire into the Upright Avoid pinching the wires Tip Avoid pinching the wires Attach the Console 3 to the Upright 2 with four M4 x 16mm Screws 67 13 Plug the Power Adapter 84 into the receptacle on the front of the elliptical To plug the Power Adapter into an outlet see HOW TO PLUG IN THE POWER ADAPTER on page 13 14 Make sure that all parts are properly tightened before you use the elliptical Note After assembly is com pleted extra parts may be left over Place a mat beneath the elliptical to protect the floor 12 HOW TO USE THE ELLIPTICAL HOW TO PLUG IN THE POWER ADAPTER IMPORTANT If the elliptical has been exposed to cold temperatures allow it to warm to room tem perature before you plug in the power adapter If you do not do this you may damage the console displays or other electronic components Plug the power adapter into the receptacle on the front of the ellipti cal Then plug the pow
8. can show the following workout information z3 E S a S P Calories Cals This display mode will show the approximate number of calories you have burned Calories per Hour Cals Hr This display mode will show the approximate number of calories you are burning per hour Distance Dist This display mode will show the distance that you have pedaled in miles or kilometers Pulse This display mode will show your heart rate when you use the handgrip heart rate monitor or the optional chest heart rate monitor see step 5 Resistance Resist This display mode will show the resistance level of the pedals for a few seconds each time the resistance level changes RPM This display mode will show your pedaling speed in revolutions per minute rpm Stride This display mode will show the total num ber of strides you have pedaled Time When the manual mode is selected this display mode will show the elapsed time When a workout is selected this display mode will show the time remaining in the workout The matrix offers several display tabs Press the Display button or press the increase and decrease buttons next to the Enter button until the desired tab is shown Speed This tab will show a profile of the speed settings of the workout Anew segment will appear at the end of each minute My Trail This tab will show a track that repre sents 640 revolutions 1 4 mile o
9. consequential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to the customer This warranty provides specific legal rights the customer may have other rights that vary from state to state ICON Health amp Fitness Inc 1500 S 1000 W Logan UT 84321 9813 Part No 314146 RO511A Printed in China 2011 ICON IP Inc
10. 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 Extra parts may be included C C a ai M8 Split M10 Split M4 x 16mm M4 x 30mm Washer 80 8 Washer 79 8 wae vie in Screw 67 10 Screw 74 4 wn i M6 x 12mm M8 x 13mm M8 x 25mm Flat M10 x 20mm Screw 78 12 Screw 62 8 Screw 68 6 Screw 61 18 ASSEMBLY 1 e Assembly requires two persons Place all parts in a cleared area and remove the packing materials Do not dispose of the packing materials until you complete all assembly steps e To identify small parts see page 5 Remove the four screws and the four shipping brackets only one of each is shown from the Frame 1 Discard the screws and the shipping brackets Then tighten the four Leveling Feet 52 only one is shown into the underside of the Frame 1 In addition to the included tool s assembly requires the following tools one Phillips screwdriver EI one rubber mallet Assembly may be easier if you have a socket set or a set of ratchet wrenches To avoid damaging parts do not use power tools lt I shipping Bracket Screw 2 Identify the Frame Cover 54 and orient it as shown S
11. of the Upright See the inset drawing Insert the lower end of the Right Handrail 5 into the opening between the Right Outer Shield 17 and the Right Inner Shield 19 Tip Avoid pinching the Heart Rate Wire 92 Attach the Right Handrail 5 to the Upright 2 with four M8 x 13mm Screws 62 and four M8 Split Washers 80 Do not tighten the Screws yet Attach the Left Handrail 4 in the same way Attach the Right Handrail 5 to the Frame 1 with three M10 x 20mm Screws 61 Do not tighten the Screws yet Attach the Left Handrail 4 in the same way Next attach the Upright 2 with four M10 x 20mm Screws 61 and four M10 Split Washers 79 Do not tighten the Screws yet Avoid pinching the Heart Rate Wires 92 6 Using a small plastic bag to keep your fingers clean apply a generous amount of the included grease to the right axle on the Upright 2 Next identify the Right Handlebar Leg 13 which is marked with an R sticker and orient it as shown Slide the Right Handlebar Leg 13 onto the axle on the Upright 2 Attach the Right Handlebar Leg with an M10 x 20mm Screw 61 and an M10 Washer 64 Attach the Left Handlebar Leg 12 in the same way 7 Identify the Right Pedal Arm 15 the Right Pedal 9 and the Right Pedal Insert 118 which are marked with R stickers Attach the Right Pedal 9 and the Right Pedal Insert 118 to the Right Pedal Arm 15 with
12. six M6 x 12mm Screws 78 Attach the Left Pedal not shown and the Left Pedal Insert not shown to the Left Pedal Arm not shown in the same way 8 Apply a small amount of grease to the axle on the Left Pedal Arm 14 Position the Left Handlebar Leg 12 as shown Then insert the Left Pedal Arm 14 into the Left Handlebar Leg Attach the Left Pedal Arm with an M10 x 20mm Screw 61 a Pedal Axle Cover 39 and an M10 Washer 64 Do not over tighten the Screw the Left Pedal Arm must pivot easily Attach the Right Pedal Arm not shown in the same way 9 Apply a small amount of grease to the axle on the Left Pedal Arm Bracket 43 Attach the left Pedal Leg 8 to the Left Pedal Arm Bracket 43 with two M10 x 20mm Screws 61 and two M10 Split Washers 79 Attach the right Pedal Leg 8 in the same way See step 5 Tighten the M10 x 20mm Screws 61 See step 4 Tighten the M8 x 13mm Screws 62 10 10 Identify the Right Large Rail Cover 93 and orient it as shown Press the Right Large Rail Cover into the Right Outer Shield 17 Next identify the Right Small Rail Cover 7 and orient it as shown Press the Right Small Rail Cover into the Right Large Rail Cover 93 and into the Right Outer Shield 17 Attach the Left Large and Small Rail Covers 90 6 in the same way 11 Identify the Right Handlebar 11 which is marked with an R sticker Orient the Right Handlebar
13. the matrix will show how much of the race you have completed The other lines will show other competitors The end of the matrix represents the end of the race Measure your heart rate if desired See step 5 on page 17 Turn on the fan if desired See step 6 on page 18 10 When you are finished exercising the console will turn off automatically See HOW TO TURN OFF THE CONSOLE on page 16 For more information about the iFit Live mode go to www iFit com 20 HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug the included audio cable into the jack on the console and into a jack on your MP3 player or CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume level using the Volume increase and decrease buttons on the console or the volume control on your MP3 player or CD player HOW TO CHANGE CONSOLE SETTINGS The console features a user mode that keeps track of elliptical information and allows you to personalize console settings To select the user mode hold down the Display button until the user mode information appears in the display The time display will show the total number of hours the elliptical has been used The distance display will show the total distance in miles or kilometers that the pedals have moved The lower section of the display will show
14. until the desired workout appears in the display When you select an onboard workout the display will show the duration of the workout the name of the workout the maximum speed rpm of the workout and the maximum resistance level A profile of the speed settings of the workout will also appear in the matrix If you select a calorie workout the approximate number of calories you will burn will appear in the name of the workout Begin pedaling to start the workout Each workout is divided into one minute segments One resistance level and one target rpm speed is programmed for each segment Note The same resistance level and or target rom may be pro grammed for consecutive segments The resistance level and the target rpm for the first segment will appear in the matrix During the workout the profiles on the speed tab will show your progress The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the target speed for the current segment E E E E E ni E it 5 L Profile At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resis tance level and or target rpm is programmed for the next segment the resistance level and or target rpm will appear in the display for a few seconds to alert you The resistance of the pedals will then cha
15. ARTS 32 LIMITED WARRANTY sisi scien ta iia al ee hie eae RE dled RE oe eek abe kane a Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see AWARNING the front cover of this manual and request a S Misuse of this machine free replacement decal Apply the decal in the i may result in serious injury location shown Note The decal s may not be i a x Read user s manual shown at actual size prior to use and follow y all warnings and S 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 350 pounds Replace label if damaged illegible or removed RA NORDICTRACK is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical before using your elliptical 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 only as described in this manual
16. Nordicilrack A C 4 www nordictrack com Serial No S USER S MANUAL Write the serial number in the space above for reference Serial Number Decal QUESTIONS If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limited warranty on the back cover of this manual before contacting Customer Care CALL TOLL FREE 1 800 TO BE FIT 1 800 862 3348 Mon Fri 6 a m 6 p m MT Sat 8 a m 4 p m MT ON THE WEB www nordictrackservice com 44 CAUTION Read all precautions and instruc WATCH tions in this manual before using O this equipment Keep this manual FREE for future reference WoRKOU ifit com TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS sapii oo circa RL R ARR R R a e Oe una 3 BEFORE YOU BEGIN i i setar add Geared rae dere Fon RR gen aed Pecans ar cai Owed bbw or eee ee 4 PART IDENTIFICATION CHART i620 ropu kreikan ip oiai ae eke igre whee bea ER aera be 5 ASSEMBLY cuu eas oe ere ti Bee Cee ee ee R RR ea ed eee oe ele R eee a 6 HOW TOUSE THE ELLIPTICAL vu ros de Pewee ede Heda eee hE E a 13 MAINTENANCE AND TROUBLESHOOTING Le 22 EXERCISE GUIDELINES cios ada IRE AR LA LA 23 PART LIS Mesina te pitas whet pub ae tena A dated eae a Gon a ee gta ak ei 27 EXPLODED DRAWING 4 26 63 8007 SESE Ra A eee aden ae dae gag a 29 ORDERING REPLACEMENT P
17. W TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted First remove the left large and small rail covers Then remove all of the screws from the left outer and inner shields there are two sizes of screws in the left outer and inner shields note which size of screw you remove from each hole Then gently remove the left outer shield 22 Next locate the Reed Switch 86 Turn the Pulley 53 until a Magnet 88 is aligned with the Reed Switch Loosen but do not remove the indicated M4 x 16mm Screw 67 Slide the Reed Switch 86 slightly closer to or away from the Magnet 88 and then retighten the Screw Then rock the Pulley 53 forward and backward just enough that the Magnet passes the Reed Switch repeatedly Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the left outer and inner shields and the left large and small rail covers Note If you have questions regarding which screw should be in which hole see EXPLODED DRAWING A on page 29 and the PART LIST on page 27 EXERCISE GUIDELINES AWARNING 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 heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate read
18. cations are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 28 Model No NTELO8911 0 RO511A EXPLODED DRAWING A 29 Model No NTELO8911 0 R0511A EXPLODED DRAWING B 30 Model No NTELO8911 0 R0511A EXPLODED DRAWING C 31 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 LIMITED WARRANTY IMPORTANT You must register this product within 30 days of the purchase date to avoid added fees for service needed under warranty Go to www nordictrackservice com registration ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions The frame is warranted for a lifetime Parts are war ranted for two 2 years from the date of purchase Labor is warranted for one 1 year from the date of purchase This warranty extends only to the original purchaser customer
19. continue to move until the fly wheel stops Reduce your pedaling speed in a controlled way Keep your back straight while using the ellip tical 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 BEFORE YOU BEGIN Thank you for selecting the revolutionary NORDICTRACK ACT elliptical The ACT elliptical provides an impressive selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical If you have questions after Length 4 ft 3 in 130 cm Width 2 ft 11 in 89 cm Heart Rate Monitor Handrail Water Bottle Holder Pedal Disc reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Speaker Fan Handlebar Stride Adjustment Knob Wheel Leveling Foot Water bottle is not included PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the
20. e hold the contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected a heart symbol will flash in the display each time your heart beats one or two dashes will appear and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If the display does not show your heart rate make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the contacts tightly For optimal perfor mance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts Turn on the fan if desired The fan has high and low speed set tings Press the Fan increase button repeatedly to turn on or increase the speed of the fan Press the Fan decrease button repeatedly to decrease the speed or turn off the fan Note If the pedals do not move for about thirty seconds the fan will turn off automatically When you are finished exercising the console will turn off automatically See HOW TO TURN OFF THE CONSOLE on page 16 18 HOW TO USE AN ONBOARD WORKOUT Begin pedaling or press any button on the con sole to turn on the console See HOW TO ACTIVATE THE CONSOLE on page 16 Select an onboard workout To select an onboard workout press the Calorie Workouts button the Intensity Workouts button or the Performance Workouts button repeatedly
21. e 21 Note If there is a sheet of plastic on the display remove the plastic HOW TO ACTIVATE THE CONSOLE The included power adapter must be used to operate the elliptical See HOW TO PLUG IN THE POWER ADAPTER on page 13 When the power adapter is plugged in the display will light and the console will be ready for use HOW TO TURN OFF THE CONSOLE If the pedals do not move for several seconds a tone will sound and the console will pause If the pedals do not move for several minutes and the buttons are not pressed the console will turn off and the display will be reset When you are finished exercising unplug the power adapter IMPORTANT If you do not do this the electrical components on the elliptical may wear prematurely HOW TO USE THE MANUAL MODE 1 Begin pedaling or press any button on the con sole to turn on the console See HOW TO ACTIVATE THE CONSOLE above Select the manual mode If you are not using the iFit Live module the manual mode will be selected automatically each time you turn on the console You can also press the Manual button to select the manual mode Change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the Resistance increase and decrease buttons Note After you press the buttons it will take a moment for the pedals to reach the selected resis tance level 16 4 Follow your progress with the display The display
22. ear 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 stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing 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
23. er Adjustment Pin Crank Bracket Bearing Wheel Leveling Foot Pulley Frame Cover Flywheel Pedal Axle Cap Drive Belt Motor Bracket Crank Bracket Snap Ring Adjustment Bracket Snap Ring M10 x 20mm Screw M8 x 13mm Screw Right Pedal Arm Bracket M10 Washer M12 x 55 Hex Bolt M12 Locknut M4 x 16mm Screw M8 x 25mm Flat Screw M10 x 73mm Button Bolt Resistance Arm M8 x 19mm Button Screw Resistance Motor Screw M4 x 64mm Screw M4 x 30mm Screw 27mm x 16mm Wave Washer Resistance Disc Resistance Block M6 x 12mm Screw M10 Split Washer M8 Split Washer Upper Wire Harness Lower Wire Harness Power Jack Wire Power Adapter Clip Reed Switch Wire Clamp Magnet Magnet Bracket Left Large Rail Cover Heart Rate Monitor Handle Right Heart Rate Wire Key No Qty 107 K KM AMMA A R K L A M Description Right Large Rail Cover Handle Bottom M5 x 7mm Screw Magnet Bracket Bolt Pivot Screw M4 x 16mm Bright Screw M3 5 x 12mm Screw MG Locknut MB Jam Nut Motor Bracket Screw Idler Bolt Adjustment Nut Snap Ring Flywheel Axle Belt Adjustment Screw 118 Key No Qty 108 1 109 1 110 1 111 2 112 1 113 4 114 2 115 2 116 1 117 1 4 Description M6 Washer Receiver Wire Extension Wire Roll Pin Left Pedal M4 x 12mm Round Head Screw Aluminum Cover M10 Locknut Left Heart Rate Wire Left Pedal Insert Right Pedal Insert Assembly Tool Grease Packet User s Manual Note Specifi
24. er adapter into an appropriate outlet that is properly installed in accordance with all local codes and ordinances Power Adapter HOW TO MOVE THE ELLIPTICAL Due to the size and weight of the elliptical moving it requires two persons Stand in front of the elliptical hold the upright and place one foot against one of the front wheels Pull on the upright and have a second person lift the frame until the elliptical will roll on the front wheels Carefully move the elliptical to the desired location and then lower it to the floor Pull on the upright Place your foot HOW TO LEVEL THE ELLIPTICAL If the elliptical rocks slightly on your floor during use turn one or both of the leveling feet beneath the rear of the frame until the rocking motion is eliminated Leveling gt Foot HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL To adjust the stride of the elliptical first loosen one of the adjustment knobs and pull it outward until the adjustment arm pivots freely Next pivot the adjust ment arm until the adjustment knob is aligned with one of the holes in the handlebar leg and release the adjustment knob Pivot the adjustment arm back and forth slightly to make sure that the adjustment pin is engaged in one of the holes in the handlebar leg Then tighten the adjustment knob Adjust the other adjust ment knob in the same way Make sure that both adjustment knobs are in the same position Adjus
25. ings The heart rate monitor 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 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 23 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 for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is n
26. lide the Frame Cover onto the Frame 1 and press the posts on the Frame Cover into the indicated holes in the Frame Next orient the Upright 2 as shown While a second person holds the Upright near the Frame 1 connect the Upper Wire Harness 81 to the Lower Wire Harness 82 Avoid pinching Tip Avoid pinching the Wire Harnesses 81 the wires 82 Gently pull the upper end of the Upper Wire Harness 81 to remove any slack while you insert the Upright 2 into the Frame 1 3 Identify the Right Upright Cover 21 which is marked with an R sticker and orient it as shown While a second person holds the Right Upright 4 A Avoid Cover 21 near the Upright 2 tie the indicated CE n J pinching wire tie to the Extension Wire 110 Then pull A N 2 the wires i A the other end of the wire tie upward out of the top of the Upright Tip Avoid pinching the Wires 109 110 Attach the Left and Right Upright Covers 20 21 around the Upright 2 with four M4 x 30mm Screws 74 S Q Y S Then insert the Clip 85 onto the underside of the Left and Right Upright Covers 20 21 4 Identify the Right Handrail 5 which is marked with an R on the underside Orient the Right Handrail as shown While a second person holds the Right Handrail 5 near the Upright 2 tie the indicated wire tie to the Right Heart Rate Wire 92 Then pull the other end of the wire tie upward out of the top
27. ll download you must go to www iFit com and add the workout to your schedule Press the iFit Live button to download the next workout in your schedule Press the My Trainer button the My Maps button the World Tour button or the Event Training button to download the next workout of that type in your schedule Press the Compete button to compete in a race that you have previously scheduled For more information about the iFit Live workouts please see www iFit com When you select an iFit Live workout the display will show the duration of the workout and the approximate number of calories you will burn The display may also show the name of the workout If you select a competition workout the display may count down to the beginning of the race Start the workout See step 3 on page 18 During some workouts the voice of a personal trainer will guide you through your workout You can select an audio setting for your personal trainer see HOW TO CHANGE CONSOLE SETTINGS on page 21 To stop the workout at any time stop pedaling The time will flash in the display To resume the work out simply resume pedaling Follow your progress with the display See step 4 on page 16 The My Trail tab will show a map of the trail you are walking or running or it will show a track and the number of laps you are completing During a competition workout the Competition tab will show your progress in the race As you race the top line in
28. nge As you exercise you will be prompted to keep your pedaling speed near the target rom for the current segment When an upward pointing arrow appears in the display increase your speed When a downward pointing arrow appears decrease your speed When no arrow appears maintain your cur rent speed IMPORTANT The target rpm is intended only to provide motivation Your actual pedaling speed may be slower than the target rpm Make sure to pedal at a speed that is comfortable for you 19 If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons IMPORTANT When the current segment of the workout ends the pedals will automatically adjust to the resistance level programmed for the next segment Note The calorie goal is an estimate of the number of calories that you will burn during the workout The actual number of calories that you burn will depend on your weight In addition if you manually change the resistance level or if your pedaling speed does not match the target rpm during the workout the number of calories you burn will be affected The workout will continue in this way until the last segment ends To stop the workout at any time stop pedaling The time will flash in the display To resume the workout simply resume pedaling Follow your progress with the display See step 4 on page 16 Measure your heart rate if desired
29. part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles 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
30. r 400 meters As you exercise the flashing rectangle will show your progress The My Trail tab will also show the num ber of laps you are completing Calorie This tab will show the approximate amount of calories you have burned The height of each segment represents the amount of calories burned during that segment As you exercise the workout intensity level bar will indicate the approximate intensity level of your exercise INTENSITY Sao ee 17 Press the Home button to exit the manual mode or a workout and return to the default menu see HOW TO CHANGE CONSOLE SETTINGS on page 21 to set the default menu If necessary press the Home button again When a wireless iFit Live mod ule is connected the wireless symbol at the top of the display will show the strength of your wireless signal Four arcs indi cate full signal strength L Sd Change the volume level of the console by pressing the Volume increase and decrease buttons Measure your heart rate if desired You can measure your heart rate using either the handgrip heart rate monitor or an optional chest heart rate monitor see page 21 for information about the optional chest heart rate monitor Note If you use both heart rate monitors at the same time the console will not display your heart rate accurately If there are sheets of plastic on the metal contacts on the handgrip heart rate monitor remove the plastic To measure your heart rat
31. the status of an iFit Live module If a wireless iFit Live module is connected the display will show the words WIFI MODULE If a USB module is connected the display will show the words USB SD MODULE If no module is connected the display will show the words NO IFIT MODULE The matrix will show the selected unit of measure ment To change the unit of measurement press the Enter button repeatedly To view distance in kilome ters select METRIC To view distance in miles select ENGLISH Press the decrease button next to the Enter button The display will show the contrast level of the display Press the Resistance increase and decrease buttons to adjust the contrast level 21 The following settings can be viewed and changed when an iFit Live module is connected Press the decrease button next to the Enter button to view the status of the personal trainer voice To turn on or turn off the voice press the Enter button Press the decrease button next to the Enter button to view the default menu The default menu is the menu that will appear when you turn on the console Press the Enter button repeatedly to select the manual main screen or the iFit Live main screen as the default menu Press the decrease button next to the Enter button to view the next setting Press the Enter button to check the connection status of an iFit Live module If a wireless iFit Live module is connected the dis play will show the words WIFI STATUS
32. tment Arm Adjustment 13 HOW TO EXERCISE ON THE ELLIPTICAL To mount the elliptical hold the handlebars and step onto the pedal that is in the lower position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedals can turn in either direction It is recommended that you turn the pedals in the direction shown by the arrow however for variety you can turn the pedals in the opposite direction To dismount the elliptical wait until the pedals come to a complete stop Note The elliptical does not have a free wheel the pedals will continue to move until the flywheel stops When the pedals are stationary step off the higher pedal first Then step off the lower pedal Handlebars 14 CONSOLE DIAGRAM AAA TTT AAV it Live powered by Google maps RESIST Mur R sth DISPLAY MANUAL gt MW e 9 8 2 Compatible My Trainer My Maps World Tour Event Training Compete x N 7 a A INTENSITY 8 WORHOUTS q PERFORMANCE WORKOUTS RESISTANCE FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button
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