New Balance 8.0e User's Manual
Contents
1. PROGRAM 4 CARDIO PLATEAU crc CIC 0 1 1 I PROGRAM 6 SUPER SLOW INCLINE ee NEN NEN NNI NE OOOO COC PROGRAM 7 RANDOM ENERGY ee 1D 73 ooo PROGRAM 9 PEAKS AND VALLEYS a 1 LCNNEEN Ee mm PROGRAM 10 OVER THE HIL2. 144 145 140 140 a 140 136 Attainable d 1 3 3 Cds 131 Heart Rate 130 127 85 119 B T t 120 115 arge m 119 Zone 112 108 110 105 101 98 70 100 Target 20 25 30 35 40 45 50 55 60 65 70 75 80 Zone AGE YRS TABLE 2 Exercise Warm Up THR Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk Per Wk 1 amp 2 5 min 60 65 8 5 min 17 min 3 51 min 3 amp 4 5 min 65 70 10 5 min 20 min 3 60 min 5 amp 6 5 min 70 75 15 5 min 25 min 3 75 min 7 amp 8 5 min 70 80 20 5 min 30 min 3 90 min 9 amp 10 5 min 70 85 25 5 min 35 min 3 105 min 11 amp 12 5 min 70 85 25 5 min 35 min 3 105 min WARM UP amp COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion like elliptical striding 10 to 12 minutes of daily stretching is recommended This can be done when warming up or cooling down When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel slight tension not pain in the muscle and hold the stretch for 20 to 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both sides of your body 1 Quadriceps Stretch Stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposi
3. For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OwNER S MANUAL BEFORE USING YOUR NEW BALANCE 8 0 ELLIPTICAL TRAINER TABLE OF CONTENTS Important Safety n d tih ra 2 Unit Warning Leisure prier rarus Kran Kia 3 Specifications o 3 mrt 4 Assembly 5 8 Getinge T 9 Using Your New Balance 8 0e Elliptical Trainer 9 10 Operating The Electronics uini reet otra 11 13 Exercise GUICGIINGS ixi ri caa deti 14 KNOWING The BASICS asses pb eid 14 A Complete Exercise PIOQFOY ueteres 14 15 Aerobic Exercise How Much How Often 15 WS TO ES A 15 Measuring Your Heart Rate sssrin 15 16 16 Tips to Keep You 16 Heart Rate Target Zone itr rro Ete 17 Warm amp Cool Down Stretches 18 19 Care amp Storage of Your New Balance 8 0 20 Workout Progress rresia decr Pane 21 22 Exercise DATA t 23 24 New Balance Fitness Equipment 2004 Fitness Questo Inc All rights reserved Made in Taiwan Fitness Quest Inc d b a New Balance Fitness Equipment Orbital Linkage Systemw is a trademark of Fitness Quest Inc U S Patent
4. Caps Left Foot Tube 9 Shroud e Front Rollers Foot Platform WARNING LABEL 1 aoe AC Adapter Receptacle INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR NEW BALANCE 8 0e ELLIPTICAL TRAINER With this product in your home you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body This is vital for all of us regardless of age sex or fitness level and regardless of whether your primary goal is toning health maintenance or more energy for daily activities Proper exercise including a low fat diet strength training and aerobic exercise tones and conditions the muscles we use every day to stand walk lift and turn It can actually transform our body composition by reducing body fat and increasing the proportion of lean muscle in our bodies Using the Elliptical Trainer will help in reducing body fat and increasing cardiovascular endurance Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your New Balance 8 0e Elliptical Trainer Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of the New Balance 8 0e Elliptical Trainer We re sure that you will be completely satisfied with the product and we invite your comments so that we can hear about your success Please write or
5. M8 x 15mm allen bolts 8 spring washers and 8 curved washers for stationary bar M8 carage bolls Me Washers Tools Required included ggg for Um Combination Wrench Screwariver M8 x 15mm allen bolts 9 E Q CG 8 spring washers and Allen Wrenches 8 curved washers for vertical column g g g g g g M6 x 20mm phillips bolts and 6 washers for foot platforms tool for removing wheel c e e d wrench screwdriver x 20mm phillips screws for rear caps amp front rollers allen wrenches e Fastener Pack vertical column tube STEP 1 Vertical Column Assembly Lift up the Vertical Column Tube and insert into Base Frame Assembly When lifting the Vertical Column Tube be sure you don t cut wires alignment stickers It is critical that you line up the sticker on the Vertical Column Tube and Main Frame to assure proper alignment Insert the six M8 x 15mm Allen Bolts M8 Spring Washers and M8 Curved Washers finger tighten Once all Bolts are M8 x 15mm allen bolts inserted you must tighten with M8 spring washers and the long Allen Wrench provided NIB curved washers 9989999 STEP 2 Rear Caps Front Rollers Assembly Carefully lay the unit on its side Remove the orange Shipping Plugs by prying them out with a Screwadriver Put Rear Caps and Front Rollers on the appropriate ends of the Base Frame Assembly that are f
6. already in good cardiovascular shape you can increase your target heart rate to 7096 8896 of your maximum heart rate Remember your target heart rate is only a guide When checking heart rate during workout take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving Count pulse for 10 seconds and multiply by six to get the perminute rate Remember your New Balance 8 0e Elliptical Trainer also comes with pulse sensors located on the dual action handlebars When used properly the unit pulse sensors can help you to determine your estimated heart rate To do so a Push the START button on your electronics computer b Gently grab both metal pulse sensors on both handlebars Wait 6 seconds Your estimated heart rate range will be displayed on screen Check the chart on the following page to see if you are within your range according to your age When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided By using the chart on page 17 you can see where your heart rate falls in the minimum and maximum target zones The above are guidelines people with any medical limitations should discuss this formula with their physicia
7. count up in 0 1 increments After the display value reaches 999 it will reset to 0 and begin counting from 0 1 again AGE Your computer is age programmable from 10 to 99 years when you choose Program 11 or Program 12 Nofe This unit is not recommended for children The age function is only adaptable to Program 11 or Program 12 If you do not set an age this function will always default to age 25 PULSE Your computer displays your pulse rate in beats per minute during your workout Pulse sensors located on the handlebars enable the user to read his her pulse rate By grasping the sensors and holding firmly the display will read your pulse rate in the display window Your pulse will continue to read as long as your hands stay on the pulse sensors When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided continued on next page Buttons and Definitions ENTER This button allows users to set the Program and Time on Programs 1 10 and Time and Age on Programs 11 12 START This button allows the user to STOP or START exercising By holding this button for two seconds the user can reset all values to The computer will turn off automatically after approx 4 5 minutes
8. of non use All values will then be reset to O A UP BUTTON This button allows the user to increase the values of the Tension Level Time Age and Program DOWN BUTTON This button allows the user to decrease the values of the Tension Level Time Age and Program LCD Workout Graphics This system offers 12 programs that you can preset the workout time and will divide the time by 10 intervals If you do not preset the workout time the system will count up the workout time in one second increments Programs 1 10 See Program Workout Graphics on next page STEP 1 Begin by pressing the START button for over two seconds This will clear any other chosen function STEP 2 Next press the A UP or DOWN buttons scroll to the desired exercise program STEP 3 To set TIME press the ENTER button and use the A UP and W DOWN buttons to set TIME If you want the TIME to count up from zero press ENTER to move to the next step STEP 4 Press the START button to begin exercising If you want to exit the Program press the START button for two seconds and the display will reset Once you begin exercising your present workout interval will be flashing You can also increase or decrease your workout resistance by pressing the A UP or the DOWN buttons To PAUSE your exercising program press the START button then to resume press the START button again 12 Programs 11 and 12 These unique programs allow the
9. 25 893 820 U S Design Patent 451 972 Taiwanese Design Patent 082318 New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc 4 14 04 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this machine CAUTION Exercise of a strenuous nature as is customarily done on this equipment should not be undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment 1 Before starting this or any other exercise program consult your physician who can assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health problems or balance impairments 2 Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone Follow the instructions on pages 15 and 16 in this manual regarding heart rate monitoring and how to determine your appropri ate target heart rate zone When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need f
10. L OG OIL COC eae L m NN 1 PROGRAM 11 60 OF TARGET HEART RATE ooo L NN L NM L NM NEN PROGRAM 8 CARDIO PLATEAU 2 OO ae COCE NEN NEED NND UN 1 Eg PROGRAM 12 85 OF TARGET HEART RATE 7 ee 1 LLENO NN NN eee OP NEN eee mE NND oC OO NEN eee LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps e During the STOP mode press and hold the ENTER and UP buttons together for over two seconds You will hear a faint bee
11. acing up Aligning the notches in the Base Frame Assembly with the notches in the Rear Caps and Front Rollers insert the two x 20mm Phillips Screws and tighten with the Screwdriver provided front roller M6 x 20mm phillips screws 111 align notches Lay the Unit on the other side and repeat Stand unit back up to proceed place front bottom view of base frame assembly STEP 3 Foot Platforms Assembly a Place the Metal Sleeves over the studs on Foot Tube Place the longer black Sleeves on center studs b Slide the Foot Platform on the metal sleeves To secure the Foot Platforms line up holes and insert front and rear 6 x 20mm Phillips Bolts and M Washers Tighten with the Screwdriver provided top view x 20mm phillips bolts and 6 washers metal 97 9 9 Ww sleeves STEP 4 Stationary Bar Assembly STEP 5 Dual Action Handlebars Assembly Feed the Computer and Pulse Wires up through the Stationary Bar Assembly Slide Insert Dual Action Handlebars into the the Stationary Bar Assembly into the top of corresponding Swing Arms Secure using the Vertical Column Tube Attach with four M8 Carriage Bolts M8 Washers and the three M8 x 15mm Allen Bolts 8 Acorn Nuts Tighten Bolts with the 8 Spring Washers and M8 Curved Wrench provided Washers Tighten with the long Allen Wrench that is provided Note Curv
12. and the right types of exercises will help you decrease fat and increase or maintain muscle mass To help track your progress we have proved a Workout Progress Chart on page 21 A COMPLETE EXERCISE PROGRAM How often how long and how hard you exercise and what kinds of exercises you do should be deter mined by what you are trying to accomplish Your goals your present fitness level age health skills interest and convenience are among the factors you should consider For example an athlete training for high level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs Your exercise program should include something from each of the four basic fitness components described previously Each workout should begin with a warm up and end with a cool down As a general rule space your workouts throughout the week and avoid consecutive days of hard exercise Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness Included are some of the popular exercises for each category WARM UP 5 10 minutes of exercise such as walking slow jogging knee lifts arm circles or trunk rotations Low intensity movements that simulate movements to be used in the activity can also be included in the warm up MUSCULAR STRENGTH a minimum of two 20 minute sessions per week that include exe
13. asp the pulse sensors 4 Refer to the Target Heart Rate Zone chart found on page 17 of this manual For additional information about the importance of working within certain heart rate ranges see pages 15 and 16 Measuring Your Heart Rate 5 This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Stationary Handlebars Place your hands midway between the top and bottom of the left and right arms on the stationary handlebars Adjust your hands up and down until you find the position most comfortable for you Bend your elbows slightly so that your arms are not hyperextended or locked out Using the stationary handlebars during your workout will decrease the amount of work in your upper body and increase the amount of work in your lower body OPERATING THE ELECTRONICS WARNING The batteries must be installed as instructed on page 8 Do not carry batteries loosely such as in purse or pocket The batteries may explode or leak and cause injury if installed improperly misused disposed of in a fire or recharged Introduction Your unit is equipped with a programmable computer to help you track your progress and motivate you to reach your fitness goals This computer provides different programs designed to tailor to your fitness goals Simply choose the program you like set the time limit and begin exercising yo
14. bars Correct Workout Position When exercising it is important to keep your back straight and knees soft or slightly bent Do not lock out your knees Keep your head up as this will minimize neck and upper back strain Always try to use the New Balance 8 0e with a smooth and rhythmical motion USING YOUR NEW BALANCE 8 0 ELLIPTICAL TRAINER WARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS BE USED ONLY INDOORS AND IN A DRY LOCATION The New Balance 8 0e with it s patented Orbital Linkage System provides a completely smooth and natural feeling elliptical path that minimizes the impact on your hips knees and ankles while providing a superior aerobic and muscle toning workout The durable steel frame and streamlined look make the unit easy to use and easy to store no matter what your space limitations IMPORTANT e This unit is not recommended for children e Always wear rubber soled workout shoes e Always make sure that you feel balanced and secure e Always use your machine on a clean solid and level surface CHANGING FOOT POSITIONS The generously sized foot platforms are 7 wide 16 inches long which provides workout stability and allows you to vary your foot position for different workout intensities Begin with your feet in the most forward position and then move your feet to the position that feels most comfortable to you The further back your feet are placed on the foot pla
15. call our Customer Service Specialists at the address or phone number listed below or contact us on our web site or email us with any comments or questions you may have New Balance 8 0e Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 292 5009 Monday through Friday 9 00am to 5 00pm Eastern Standard Time email customersupport newbalancefitness com www newbalancefitness com All details depicted in this Owner s Manual and of the product itself are subject to change without notice ORDERING MISSING OR DEFECTIVE PARTS When ordering parts always provide the following information 1 Name Mailing Address and Telephone Number 2 Date of Purchase 3 Where Product was Purchased Name of Retail Store City 4 Model Number NBPO1080 2 5 Part Order Number and Description ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre lubricat ed at the factory We recommend that you protect flooring or any thing else the parts may contact with newspaper or cloth swing arms vertical column tube WARNING Do not plug AC Adapter into wall until New Balance 8 0e base frame assembly metal sleeves 2 long 4 short 27 foot stationary bar platforms computer assembly water bottle with holder book holder p 88 dual action handlebars caps rollers electronics monitor is completely assembled
16. computer to agjust the workout resistance according to your heart rate automatically Grasp the pulse sensors and hold with a firm grip If the current Heart Rate is greater than the Target Heart Rate the computer will decrease the workout resistance automatically If your current Heart Rate is less than your Target Heart Rate it will increase your resistance By changing the resistance the machine will be able to keep your heart rate at its target beats per minute When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Important You must keep your hands on the pulse sensors throughout the entire workout when using Programs 11 and 12 Important Be sure to set your actual age when using these programs Program 11 is designed to allow you to work out at 6096 of maximum heart rate Target Heart Rate Program 12 is designed to allow you to work out at 85 of maximum heart rate Target Heart Rate Operating Instructions for Programs 11 and 12 STEP 1 Press START key for two seconds to clear out previous program STEP 2 Press the A UP or W DOWN buttons to choose the desired Heart Rate Program Program 11 or 12 STEP 3 Press ENTER for TIME mode Press the A UP or WV DOWN b
17. e Fitness Equipment Dedication to Quality New Balance Fitness Equipment warrants this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details If you have any comments or questions contact our Customer Service Department toll free at 1 800 292 5009 Monday through Friday 9 00 am to 5 00 pm EST Please record the following information and keep for reference Serial Date Of Purchase Save your sales receipt You may wish to staple it into this manual 4 14 04
18. e waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your body Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides CARE amp STORAGE OF YOUR NEW BALANCE 8 0e Care Directions Storing Directions Your New Balance 8 0e Elliptical Trainer has Your elliptical trainer is lightweight compact and been carefully designed to require minimum portable It can be easily moved from place to maintenance However we recommend the place following to keep your unit operating smoothly e Stand in front of the trainer and make sure e Unplug your unit when it is not in use that the dual action handlebars are even They are even when one foot platform is at the top of the elliptical disc and the other is e Wipe all perspiration from your elliptical trainer at the bottom with a soft clean cloth after each use to prevent an accumulation of sweat and dirt e Use your unit indoors o
19. es on Handlebars should face away from user when assembled and pulse sensors should face towards user stationary bar T qual action assembly handlebars 8 carriage bolts M8 washers and M8 acorn nuts M8 x 15mm allen bolts vertical 8 spring washers and M8 curved washers 99 yep Cy Cy ye vertical column tube swing arms STEP 6 Computer Assembly a Remove the Phillips Screws from the back of the Computer b Snap together Connectors for Computer tucking the Wires inside the Stationary Bar Assembly The Book Holder can be attached to the Computer at any time Attach the Computer using the four Phillips Screws you removed in Step into the back of the Computer Tighten with the Screwdriver provided d Remove Battery Door on the back of the Computer Insert four C Batteries included in numbered order and replace Battery Door Front View Back View computer stationary bar assembly connectors STEP 7 Water Bottle Holder Assembly Remove the two M4 x 12mm Machine Screws from Vertical Column Tube Line up Water Bottle Holder and attach to the Vertical Column Tube by re inserting Screws and tightening them with the Screwdriver provided vertical column tube aJ S computer stationary bar assembly Step 8 AC Adapter Insert AC Adapter
20. ess in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance Impairment Taking medications that affect heart rate 14 KNOWING THE BASICS Physical fitness is most easily understood by examining its components or parts There is widespread agreement that these five components comprise the basics of physical training CARDIORESPIRATORY ENDURANCE the ability to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time Using your New Balance 8 will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upper body strength for example can be measured by various weight lifting exercises MUSCULAR ENDURANCE the ability of a muscle or group of muscles to sustain repeated contractions or to continue applying force against a fixed object Push ups are often used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion The sit and reach test is a good measure of flexibility of the lower back and backs of the upper legs BODY COMPOSITION often considered a compo nent of fitness It refers to the makeup of the body in terms of lean mass muscle bone vital tissue and organs and fat mass An optimal ratio of fat to lean mass is an indication of fitness
21. hance that you will have to cancel or interrupt them because of other demandas on your time You should not exercise strenuously during extremely hot humid weather or within two hours after eating Heat and or digestion both make heavy demands on the circulatory system and in combination with exercise can be an over taxing double load MEASURING YOUR HEART RATE see chart on page 17 Heart rate is widely accepted as a good method for measuring intensity during running swimming cycling and other aerobic activities Exercise that doesn raise your heart rate to a certain level and keep it there for 20 minutes won t contribute significantly to cardiovascular fitness The heart rate you should maintain is called your Target Heart Rate There are several ways of arriving at this figure One of the simplest is maximum heart rate 220 age x 70 Thus the target heart rate for 40 year old would be 126 In this example for this 40 year old to get a cardiovascular effect the continued on next page individual would need to keep their heart rate at or above 126 beats per minute to get a cardiovascular effect Note Although 70 was used in this example the heart rate range needed to achieve results falls between 60 and 85 of your maximum heart rate If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are
22. into rear of unit then plug into wall AC adapter Assembly is now complete IMPORTANT Please read pages 9 10 before beginning your workout for important instructions on how to use your New Balance 8 0e Elliptical Trainer GETTING STARTED Once your New Balance 8 0e Elliptical Trainer is assembled make sure that your workout space has a solid level surface with plenty of space around it We recommend placing mat under your unit to protect your flooring Before you begin your first workout on the New Balance 8 0 Elliptical Trainer practice getting on and off your trainer a few times until you are comfortable with this movement Getting On Move the left foot platform to its lowest position 1 Face forward and put your hands on the stationary handlebars 2 Place your left foot on the left foot platform and balance yourself 3 Carefully lift your right foot over the machine and place your right foot on the right foot platform Make sure that you feel completely balanced before beginning your workout Getting Off When stepping off you must gradually slow down the rate at which you are pedaling until the unit comes to a complete stop 1 Grasp the stationary handlebars with both hands see Fig 3 above 2 Step off the higher foot platform onto the floor see Fig 2 above 3 Then carefully bring your other foot over the machine and down to the floor see Fig 1 above Let go of the stationary handle
23. n 16 CLOTHING All exercise clothing should be loose fitting to permit freedom of movement and should make The wearer feel comfortable and self assured Never wear rubberized or plastic clothing such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep a log to record your progress and make sure to keep it up to date See pages 21 24 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Upgrade your fitness program as you progress Your New Balance 8 0e provides 12 different workout programs to keep your workouts challenging 6 Enlist the support and company of your family and friends 7 Update others on your successes 8 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout See page 15 9 Reward yourself periodically for a job well done 2 FOR CARDIOVASCULAR FITNESS TABLE 1 200 195 190 190 185 180 180 175 170 170 74 165 165 161 Heart 160 s 157 160 Rate 153 155 Beats 148 150 150
24. nd grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm 18 4 Back Stretch Stand with your legs shoulder length apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width apart Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from th
25. ness nausea chest pain or any other abnormal symptoms stop exercise at once and consult a physician immediately 19 Use caution not to pinch fingers or hands in moving parts when using the unit 20 Risk of electrical shock This unit is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS UNIT WARNING LABELS Important See below for placement of the following warning labels on your unit WARNING LABEL 1 WARNING LABEL 2 NOT PLUG THE ADAPTER INTO FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE WALL UNTIL ELECTRONICS MONITOR OWNER S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH IS COMPLETELY ASSEMBLED KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 275 LBS REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED WARNING LABEL 3 WARNING LABEL 4 2 locations WARNING LABEL 5 2 locations A WARNING AWARNING RISK OF ELECTRICAL SHOCK THIS UNIT PINCH POINT KEEP HANDS CLEAR PINCH POINT 15 BE USED ONLY INDOORS OF MOVING PARTS KEEP HANDS CLEAR AND IN A DRY LOCATION Pulse Stationary Sensors pa Dual Action Handlebar SPECIFICATIONS amp PARTS mE e New Balance 8 0e ES B Dual Action Specifications Handlebar Approximate Length 52 Width 24 Height 60 Bottle amp Holder Product Weight Approx 103 Ibs Maximum User Weight 275 165 Swing RDUM e WARNING LABEL 4 Nut
26. nly e Grasp the stationary handlebars and pull back tipping the machine towards you e Clean your elliptical trainer on a regular basis until it is resting on the transportation to prevent a build up of dust Use Windex or wheels front rollers an alcohol based cleanser on a clean cloth Do not use any abrasive cleaners and or polish as these will damage the surface e Wheel the machine to its new location and store in an upright position Store your equipment in a dry area away from children and high traffic areas Regularly check the tightness of nuts and bolts 20 WORKOUT PROGRESS CHARTS Use the charts below and on the following pages to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You will find Measuring Sites it both informative and motivational to look back at Waist what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Abdomen Hips Thighs L R Resting Calves L R 21 ADDITIONAL WORKOUT PROGRESS CHARTS Resting Heart Rate 22 EXERCISE DATA CHARTS Update once a week Of Total Of Total Workouts Workout Time Workouts Workout Time 23 ADDITIONAL EXERCISE DATA CHARTS Update once a week Of Total Of Total Workouts Workout Time Workouts Workout Time 24 New Balanc
27. or accurate heart rate monitoring should not rely on the estimations provided 3 Warm up before any exercise program by doing 8 minutes of aerobic activity followed by stretching 4 Wear comfortable clothes that allow freedom of movement and that are not tight or restricting 5 Wear comfortable shoes made of good support with non slip soles 6 Breathe naturally never holding your breath during an exercise 7 Avoid over training You should be able to carry conversation while exercising 8 After an exercise session cool down with slow walking and stretching 9 This machine should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this machine and should be under close supervision when using any exercise equipment 11 If you are taking medication which may affect your heart rate a physician s advise is absolutely essential 12 Use this machine only for its intended use as described in this manual Do not use attach ments not recommended by the manufacturer 13 Only one person at a time should use this machine 14 Do not put hands feet or any foreign objects on or near this machine when in use by others 15 Always use this machine on a level surface 16 Never operate the machine if the machine is not functioning properly 17 Start exercise slowly and gradually increase the amount of resistance 18 If the user experiences dizzi
28. p This will open the LCD contrast calibration mode e Then press the UP or W DOWN buttons to adjust the contrast of the screen Press START button to set the desired level of contrast There are 16 levels of contrast a EENENENENNENENEN EN 11111 IJ 3030 3 EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend a graded exercise test If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide You should also consult your physician if you have the following High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligament or tendon problems Other known or suspected disease If you experience any pain or tightn
29. rcises for all the major muscle groups Lifting weights is the most effective way to increase strength MUSCULAR ENDURANCE at least three 30 minute sessions each week that include exercises such as calisthenics push ups sit ups pull ups and weight training for all the major muscle groups CARDIORESPIRATORY ENDURANCE ot least three 20 minute workouts of continuous aerobic exercise each week Working out on your New Balance 8 0e Elliptical Trainer is a good way to obtain this aerobic activity Other popular aerobic conditioning activities include brisk walking jogging swimming cycling rope jumping rowing cross country skiing and some continuous action games like racquetball and handball FLEXIBILITY 10 12 minutes of daily stretching exercises performed slowly without a bouncing motion This can be included after warm up or during a cool down Refer to pages 18 and 19 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity elliptical exercise combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes Of course if that is too much start with a shorter time span and gradually build up to the minimum Then gradually progress until you are able to work aerobically for 20 40 minutes If you want to lose weight you may want to do
30. te knee and lift your heel towards your buttocks Reach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed forward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch Stand with your feet shoulder width apart and your knees slightly bent one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand a
31. tforms the greater the vertical height of the elliptical motion and therefore the harder the workout USING THE HANDLEBARS Your New Balance 8 0e comes with both dual action handlebars and stationary handlebars 10 Dual Action Handlebars Place your hands midway between the top and bottom of the left and right arms on the dual action handlebars Adjust your hands up and down slightly to find the position most comfortable for you Bend your elbows slightly so that your arms are not hyperextended or locked out Use a firm grip but try to avoid white knuckles As your legs move in the elliptical motion pump your arms back and forth as if you were walking Using the dual action handlebars will work your upper body in addition to your lower body By using the dual action handlebars you are recruiting more muscles which will both elevate your heart rate and burn more calories than simply doing a lower body workout Using the Pulse Function on the Dual Action Handlebars The pulse window on your electronics works in conjunction with the pulse sensors found on the dual action handlebars When you are ready to read your pulse 1 Place both hands firmly on the pulse sensors For the most accurate reading it is important to use both hands and to temporarily stop moving 2 Look at your pulse window The small heart will begin to blink 3 Your estimated heart rate will appear in the window approximately 6 seconds after you gr
32. ur computer will then show your pulse approximate calories burned elapsed time speed and distance traveled Functions and Features QUICK START BUTTON Allows you fo start the console without selecting a program TIME automatically begins to count up from zero Use the A UP and DOWN buttons to adjust the resistance TIME Shows your elapsed workout time in minutes and seconds Your computer will automatically count up from 0 00 to 99 59 in one second intervals You may also program your computer to count down from a set value by using the A UP and W DOWN buttons If you continue exercising once the time has reached 0 00 the computer will begin beeping and reset itself to the original time set letting you know your workout is done SPEED Displays your workout speed in miles per hour DISTANCE Displays the accumulative distance traveled during each workout up to a maximum of 99 9 miles The distance will be displayed in tenths of a mile CALORIES approximate Your computer will estimate the cumulative calories burned at any given time during your workout Calorie expenditure on your computer is based on realistic expectations 12 Programmed Workouts 8 Resistance Levels SPEED CALORIE 7 EA 1 ew balance however your computer is not individually programmable for all necessary variables to accurately monitor actual calories burned The computer will
33. uttons for the desired TIME setting STEP 4 Press ENTER for AGE mode Press the A UP or DOWN buttons for the desired AGE setting STEP 5 Press the START button You are now ready to begin exercising PROGRAM 1 MANUAL e e Program Workout Graphics PROGRAM 5 FAT BLASTER INCLINE a 777 RN PROGRAM 2 ROLLING HILLS os Lj JC NC On NN NN OEE ale PROGRAM 3 SHAPE UP VALLEY e ee 1 30 EN ee
34. your aerobic workout five times a week It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase How hard you should exercise depends to certain degree on your age and is determined by measuring your heart rate in beats per minute Refer to the Measuring Your Heart Rate section below and on page 16 for more information on how to determine and measure your heart rate You can do different types of aerobic activities say walking one day and use your New Balance 8 0e the next Make sure you choose an activity that can be done regularly and is enjoyable for you The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost If you must lose a few days gradually work back into your routine WHEN TO EXERCISE The hour just before the evening meal is a popular time for exercise The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before the work day begins Advocates of the early start say it makes them more alert and energetic on the job Among the factors you should consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little c
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