Elliptical User`s Guide
Contents
1. A SMOOT Fi m EF F FNESS SMEXE SMOOTH FITNESS 800 BURTON BOULEVARD DEFOREST WI 53532 Phone 1 800 244 4192 Fax 1 608 842 1660 www smoothfitness com Elliptical User s Guide Smooth Fitness Rev 1 1 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 09 AM Page 2 SMEXE_Elliptical_User s_Guide_vl l qxd 8 25 2004 9 09 AM Page 3 Table of Contents IMPORTANT PRECAUTIONS 0 es acota dat esc Pd is a ae he Bese eek wh We Bw e Rana a 3 BEFORE YOU BEGIN curas Es sr a A ds eae ee 7 ASSEMBLY e au 0 a e pat a ee are a a ada A ee ee eee a A 8 ELLIPTICAL OPERATION amp ADJUSIMENT 51 2 kasai A A oe ete 11 CONSOLE FEATURES 6 DISPLAY i e cvscte id era di a a Curd a d ee eee Oe weed 14 PROGRAM PRORILES esnasinda med Oe Nee is hoe a 18 PROGRAM CHARTS 008 0 aue kale a gie a pad ear coe ee ae ee ee ale AA 19 USING YOUR RACE PROGRAM o correct de wend de aed ii yan eS A 23 USING YOUR THR ZONE PROGRAMS 1 amp 2 sure etek oboe e a we A 24 USING YOUR CUSTOM USER PROGRAMS 1 amp 2 on Cuvee ieee dee eee baie hs besau da eea 25 TROUBLESHOOTING MAINTENANCE PROCEDURES oca era wd ale a otk ees 26 COMMON PRODUC QUESTIONS 34 2 n80 acer A di eed 28 CONDITIONING GUIDELINES 0 05 20050 a eee oO e Oboe oe we fede AA Oe wera a 30 MONITORING YOURCHEARL RATE 22300 ocd oheew cei eer dee Paw is das 31 HEAR RATE GHARI eiu gona ana gira da tears la ade e a Ye Ae a 32 WARM UP COOL DOWN es paisos cerrarlo da2. chart reference target heart rate THR zone chart in table of contents Choose your target pulse zone by pressing the Up or Down buttons Your target THR zone should be set at a number that you will be able to exercise throughout the majority of your workout 3 The THR zone program will have a 5 minute warm up period before it will start adjusting the resist ance levels to get you to your target pulse zone 4 After the 5 minute warm up period the resistance levels will increase gradually to get the user to the selected target THR zone Once the user is at the target pulse zone plus or minus 5 beats the resistance level will remain at the current resistance level 5 If the actual heart rate of the user is above the target THR zone the resistance levels will gradually begin decreasing to keep the user in the target pulse zone If the user is more than 25 beats above the target THR zone the console will shut down for safety purposes 6 The last 5 minutes of the program will be dedicated to a cool down period At this time the program will gradually decrease the resistance level to give the user a smooth and easy cool down Chest strap sold seperately and for use with SMEXE model only CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE ELECTRODES Apply Moisture Here 24 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 21 o USING YOUR RACE PROGRAM o P3 ROLLING o Your Race Program is designed to a
3. different resistance levels Press enter to choose your desired resistance Once you choose your resistance you will see the time scrolling across the screen CHOOSING A TIME With the time text scrolling press the arrow keys to scroll through the different times Press enter to choose your desired time Once you choose your time press the Enter button and begin your work out CHOOSING YOUR WEIGHT With the weight text scrolling press the arrow keys to scroll through the different weights Press enter to choose your desired weight Once you choose your weight press the Start button and begin your workout FINISHING YOUR WORKOUT Press the Stop button to pause your workout press and hold to reset your workout Remember to gradually slow down your pace before stopping or pausing your workout The machine will not stop moving if you stop your feet abruptly After you have finished your workout the console will retain the data from your workout for 30 seconds before resetting 17 Troubleshooting amp Maintenance Procedures Your elliptical trainer is designed to be reliable and maintenance free However if you do experience problems with your elliptical please reference the troubleshooting guide listed below TROUBLESHOOTING PROBLEM There is no display on the console Check all power cord and wire connections Remove the console and verify that the con sole cable is attached properly making sure that the c
4. HYSICIAN BEFORE CONTINUING IMPORTANT PLEASE READ BEFORE USE ASSEMBLY CAUTION CAUTION MONTHLY TOTALS There are several areas during the assembly process of a elliptical trainer that special attention must be paid It is very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened If the assembly instructions are not followed correctly the elliptical trainer EI MONT eee could have frame parts that are not tightened and will seem loose and may cause irritating noises To SEERY ice eee TIME prevent damage to the elliptical trainer the assembly instructions must be reviewed and corrective actions should be taken MONTHLY TOTALS MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS 5 38 SMEXE_Elliptical_User s_Guide_vl l qxd 8 25 2004 Weekly Log Sheet 9 09 AM Page 7 WEEK WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR FRI SAT WEEKLY TOTALS WEEK WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES THUR FRI SAT WEEKLY TOTALS WEEK WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR FRI SAT WEEKLY TOTALS 37 Before proceed
5. LEAN MY HORIZON FITNESS ELLIPTICAL TRAINER Clean with soap and water cleaners only Never use solvents on plastic parts Cleanliness of your elliptical trainer and its operating environment will keep maintenance problems and service calls to a minimum For this reason Horizon Fitness recommends that the following pre ventive maintenance schedule be followed AFTER EACH USE Turn off the elliptical trainer with the on off switch located on the back of the console and unplug the power cord from the wall outlet WARNING WARNING To remove power from the elliptical the power cord must be disconnected from the wall outlet e Clean the entire machine and guide rails e Wipe down the elliptical trainer with a damp cloth Never use solvents as they can cause damage to the elliptical e Inspect the power cord If the power cord is damaged contact Horizon Fitness e Make sure the power cord is not underneath the elliptical trainer or in any other area where it can become pinched or cut EVERY WEEK Clean underneath the elliptical following these steps e Turn off the elliptical trainer with the on off switch e Then unplug the power cord at the wall outlet e Move the elliptical trainer to a remote location e Wipe or vacuum any dust particles or other objects that may have accumulated underneath the elliptical e Return the elliptical trainer to its previous position EVERY MONTH e Inspect all assembly bolts and pedals on the m
6. M Page 10 HARDWARE A g a C 12mm Bolt E 8mm Set Screw A4 Quantity 3 D 15mm Bolt Quantity 4 A 20mm Bolt Quantity 6 F 17mm Nut Quantity 2 Qauntity 2 1 15mm Screw J Arc Washer H 20mm Screw Quantity 4 Quantity 3 O A A G 13mm Nut Quantity 3 K 25mm Teflon Coated Washer Quantity 2 Quantity 4 B 70mm Bolt Quantity 3 Q 8mm Bolt Quantity 8 R White Teflon Washer S Sleeve O Quantity 4 Quantity 2 L Wavy Washer 0 Quantity 2 T 40mm Bolt U Lock Washer Quantity 2 Quantity 3 P 15 13 mm Wrench Quantity 1 0 17 mm Wrench M 5mm Allen Quantity 1 Screw Driver N 4mm Allen Quantity 1 Quantity 1 Developing A Fitness Program STRETCH FIRST Before using your Horizon Fitness product it is best to take a few minutes doing a few gentle stretch ing exercises Stretching prior to exercise will improve flexibility and reduce chances of exercise relat ed injury Ease into each of these stretches with a slow gentle motion Do not stretch to the point of pain Make sure not to bounce while doing these stretches WALL PUSH Stand near a wall with the toes of one foot about 18 from the wall and the other foot about 12 behind the other foot Lean forward pushing against the wall with your palms Keep your heels flat and hold this position for a count of 15 seconds Make sure that you do not bounce while stretching Alternate positions of your feet and repeat for a total of 8 re
7. Never place the power cord under carpeting or place any object on top of the power cord which may pinch or damage it e Unplug your elliptical trainer before moving it SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 09 AM Page 5 Limited Warranty FRAME e LIFETIME Horizon fitness warrants the frame against defects in workmanship and materials for the life time of the original owner BRAKE 12 YEARS Horizon fitness warrants the brake against defects in workmanship and materials for twelve years of the original owner ELECTRONICS amp PARTS 1 YEAR Horizon Fitness warrants the electronic components and all original parts for a period of one year from the date of original purchase so long as the device remains in the possession of the original owner LABOR e 1 YEAR Horizon Fitness shall cover the labor cost for the repair of the device for a period of one year from the date of the original purchase so long as the device remains in the possession of the original owner EXCLUSIONS AND LIMITATIONS This warranty applies only to the original owner and is not transferable This warranty is expressly lim ited to the repair or replacement of a defective frame electronic component or defective part and is the sole remedy of the warranty The warranty does not cover normal wear and tear improper assem bly or maintenance or installation of parts or accessories not originally intended or compatible with the elliptical trainer as so
8. a ea ated 33 DEVELOPING A FITNESS PROGRAM 20 0 at adpoond baw ako dad etek ed A we d be 2 8 34 ACHIEVING YOUR FITNESS GOALS 21 ext sho taue ar eed ee hehe Lee eee ed 35 WEEKLY LOG SHEETS 200 tE re a a AAA eed weed a ANA AE 37 MONTHEY LOG SHEETS cis hate a EA DAA eee N 38 LIMITED WARRANTY 1 02026 sa ned e a A iie A dieg AAA Ee AA ee IA 39 CAUTION CAUTION Read all precautions and instructions in this manual before using this equipment Save this manual for future reference SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 09 AM Page 4 Important Precautions SAVE THESE INSTRUCTIONS When using an electrical product basic precautions should always be followed Read all instructions before using this exercise product WARNING WARNING To reduce the risk of burns fire electrical shock or injury to persons e Use this exercise product for its intended use as described in this owner s guide Do not use attachments not recommended by the manufacturer e Never drop or insert any object into any opening e Do not remove the elliptical trainer s side covers Service should be performed only by an authorized Horizon Fitness service provider e Never operate this elliptical trainer if it has a damaged cord or plug if it is not working properly if it has been damaged or immersed in water e Keep the cord away from heated surfaces e Do not use outdoors e Only use the power cord provided with your elliptical trainer e
9. able is securely inserted into the console PROSTEM The elliptical trainer makes a squeaking or chirping noise Loosen all bolts attached during the assembly process grease the threads and tighten again PROBLEM The resistance levels seem to be incorrect seeming too hard or too easy Reset the console and allow the resistance to reset to the default position Restart the console and retry the resistance levels PROBLEM Roller wheels appear to be leaving particles on the guide rails This is considered normal wear of the elliptical wheels To remove simply wipe off the roller wheels and guide rails with a damp cloth Add silicon to guide rails 26 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 19 USING YOUR CUSTOM USER 1 amp 2 PROGRAMS Your Custom User 1 amp 2 programs are designed to allow you to create your own programming with the ability to save your program settings for future workouts To use your Custom User 1 amp 2 program follow these instructions 1 Once the Custom User 1 amp 2 program has been selected press Enter 2 Choose your desired time using the Up or Down button and press Enter 3 Choose your desired speed using the Up or Down button and press Enter You will need to select a speed for all 15 segments pressing Enter after each segment 4 Once you have chosen your desired resistance level for all 15 segments press Start to b
10. achine for proper tightness 29 Console Features amp Display E54HR QUICK START UP Simply press the Start button to begin exercising The program will automatically default to the Manual program unless another program is selected A RA CD MP3 Player Holder RESET Press and hold the Stop button to reset the console LOCATING THE SPEAKER INPUT JACK Compatible with CD MP3 AM FM and cassette etc 14 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 16 TIME Shown as Minutes Seconds View the time remaining or the time elapsed in your workout DISTANCE Shown as Miles View the accumulated distance during your workout CALORIES Shown as total accumulated calories burned during your workout RPM Shown as Revolutions per Minute Improve striding technique while reducing leg muscle fatigue by striding between 60 amp 70 RPM 15 Common Product Questions ARE THE SOUNDS MY ELLIPTICAL TRAINER MAKES NORMAL Our elliptical trainers are some of the quietest available because they use belt drives and friction free magnetic resistance We use the highest grade bearings and belts to minimize noise However because the resistance system itself is so quiet you will occasionally hear other slight mechanical noises Unlike older louder technologies there are no fans friction belts or alternator noises to mask these sounds on our e
11. ate Chart TARGET HEART RATE ZONE Your Target Heart Rate Zone is a percentage of your maximum heart rate Target Zones will vary for each individual depending on age current level of conditioning and personal fitness goals The American Heart Association recommends working out at a Target Heart Rate Zone of between 60 and 75 of your maximum heart rate See the chart below for convenient reference EXAMPLE for a 42 year old user find AGE along the bottom of the chart round to 40 follow AGE column up to the TARGET ZONE BAR RESULTS 60 of maximum Hear Rate 108 Beats Per Minute 75 of maxi mum Heart Rate 135 Beat Per Minute 20 25 30 35 40 45 50 55 60 65 32 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 13 MOVING Monitoring Your Heart Rate Your elliptical trainer has a pair of transport wheels built into the front of the frame Carefully pick up the guide rails and roll the elliptical to the desired position HEART RATE HANDLEBAR Place the palm of your hands directly on the heart rate handlebars Both hands must grip the bars for your heart rate to register When griping the handlebars do not grip tightly Holding the grips tightly may elevate your blood pressure Try to maintain moderate pressure while holding onto the heart rate handlebars It is recommended that you hold the handlebars only long enough to see your heart rate readout on the console You may experience an erratic readout if c
12. ation without gasping you are working out too hard A good rule of thumb is to work to the point of exhilaration not exhaustion If you cannot catch your breath it s time to slow down Always be aware of other warning signs of overexertion 36 SMEXE_Elliptical_User s_Guide_vl l qxd 8 25 2004 9 09 AM Page 9 Achieving Your Fitness Goals An important step in developing a long term fitness program is to determine your goals Is your pri mary goal for exercising on your elliptical trainer to lose weight Improve muscle Burn Stress Prepare for the spring racing schedule Knowing what your goals are will help you develop a more successful exercise program Below are some common exercise goals e Weight Loss e Improve Body Shape and Tone e Increased Energy Level e Improved Sports Performance e Improved Cardiovascular Endurance e Weight Maintenance e Strengthen Leg Muscles e Improved Sleep Patterns e Stress Reduction If possible try to define your personal goals in precise measurable terms and then put your goals in writing The more specific you can be the easier it will be to track your progress If your goals are long term divide them up into monthly and weekly segments Longer term goals can lose some of the immediate motivation benefits Short term goals are easier to achieve Your elliptical trainer console provides you with several readouts that can be used to record your progress You can track Distance Calories
13. cal trainer e Make sure handlebars are secure before each use e Read the owner s guide before operating this elliptical trainer e Maintain a comfortable pace Do not sprint above 80 rpms on this machine e To maintain balance it is recommended to keep a grip on the handlebars while exercising mounting or dismounting the machine OPERATION It is essential that your elliptical trainer is used only indoors in a climate controlled room If your elliptical trainer has been exposed to colder temperatures or high moisture climates it is strongly rec ommended that the elliptical trainer is warmed up to room temperature before first time use Failure to do so may cause premature electronic failure CHILDREN e Keep children off of your elliptical trainer at all times e When the elliptical is in use young children and pets should be kept at least 10 feet away CLEANING e Clean with soap and slightly damp cloth only Never use solvents WEIGHT CAPACITY e 275 Ibs SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 09 AM Page 6 Monthly Log Sheet CAUTION CAUTION BEFORE BEGINNING ANY EXERCISE PROGRAM ALWAYS CONSULT YOUR PHYSICIAN IF YOU MONTH MONTHLY GOAL EXPERIENCE CHEST PAINS NAUSEA DIZZINESS OR SHORTNESS OF BREATH STOP EXERCIS rar NE O E ING AND CONSULT YOUR P
14. dd motivation to a workout by allowing you to compete against a Time based goal with 10 difficulty levels to choose from selected pacer To use your Race Program follow these instructions All segments last 10 seconds Warm up and cool down last 5 00 minutes each and are included in program times 1 Choose the Race program by either pressing the Up or Down buttons Press Enter Program segments Level 9 Level 10 Resistance 1 2 10 11 12 Cool Down Level 1 1 1 1 2 2 1 2 4 3 2 Choose the desired Pace average speed using the Up or Down buttons The Pace levels range Level2 1 2 2 3 31 2 1 3 5 3 from 2 mph to 22 mph in increments of 5 mph with 2 mph being the lowest and 22 mph being the Level3 2 2 3 4 ciel esc IE Sa BES highest Once the desired Pace is selected press Enter dd MECA 3J 4j 5 a a E cal iss Level 5 3 4 5 6 6 5 6 T 5 Level 6 3 5 6 7 T 6 T 8 5 Level7 4 5 7 8 8 if 8 8 6 3 Choose the desired Distance by pressing the Up or Down buttons Press Enter Level8 4 6 8 9 9 8 9 9 6 akz o 10 9 7 5 8 11 7 ES KA EN E HO MN o o 4 Choose your weight by pressing the Up or Down buttons Press Enter 5 Press Start and begin your Race Program The time of the program will default accordingly to the pace average speed and distance that you entered After the Race Program has started pr
15. ding holidays www horizonfitness com 27 RESISTANCE During a workout the amount of resistance can be adjusted by pressing the plus Up or Down buttons or the quick resistance keys on the console The resistance levels vary from level 1 to 20 quick speed keys level 1 being the easiest and level 20 being the most difficult WATTS A measurement of your expending energy May be used to evaluate and quanti fy your fitness progress over time HEART RATE Shown as Beats per Minute You can monitor your heart rate at any time during your workout by holding the heart rate grips HEART RATE PROFILE Allows you to view your program intensity while you exercise Each horizontal row of bars represents 2 resistance levels 16 SMEXE_Elliptical_User s_Guide_vl l qxd 8 25 2004 9 10 AM Page 18 CHOOSING A PROGRAM With the program text scrolling press the arrow keys to scroll through the different programs Press enter to choose your desired program Once you choose your program you will see the resistance level scrolling across the screen CHOOSING A LEVEL With the level text scrolling press the arrow keys to scroll through the different levels Press ENTER to choose your desired level Once you choose your level you will see the time scrolling across the screen CHOOSING A RESISTANCE Manual Program With the resistance text scrolling press the arrow keys or quick resistance keys to scroll through the
16. efits weight loss by maintaining an optimum exercise level to burn fat while adjusting the resist ance to keep you in your target heart rate zone P9 CUSTOM USER PROGRAM 1 Customized workout time defaults to 30 minutes P10 CUSTOM USER PROGRAM 2 Customized workout time defaults to 30 minutes 18 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 20 Program Charts P2 INTERVALS Time based goal with 10 difficulty levels to choose from Peak segments last 30 seconds valley segments last 90 seconds Warm up and cool down last 5 00 minutes each and are included Program segments I Resistance Level 1 Level 2 Level 3 Level 4 Level 5 Level 6 Level 7 Level 8 Level 9 Level 10 WOWwWNNNN FWwWWWNN DN a Oounn dFt RA OONN Oouandkr BwWwWN DN W mNOoaounrn r BEwWwwWNN y Oounndtktr RA OONAN 0000 AA OONN O 19 in program times Oouan str BwWN NY oo mNonn sr BRB OONN a Oonn sr BwWwWDN NY Cool Down 1 FWwWWwWN NN WWWNNN YN gt USING YOUR THR ZONE 1 amp 2 PROGRAMS The THR zone program is designed to keep the user at an optimum exercise level while adjusting the resistance levels to keep the user at a target heart rate To choose the THR zone program follow these instructions 1 Choose the THR zone program by pressing the Up or Down buttons Press Enter 2 Determine your target THR zone by using the heart rate
17. egin your program At this time your program has been successfully saved into memory and can be used for future workouts 5 To reset your program information and delete it from memory press and hold the Enter but ton for 5 seconds once you have selected the Custom User 1 amp 2 program in the start menu 6 While using your saved program in the Custom User 1 amp 2 program you are able to adjust the resistance but any changes will not be saved 25 Program Profiles P1 MANUAL Customized workouts allowing the user to adjust resistance level to the user s preference P2 INTERVALS Improves your strength speed and endurance by raising and lowering the resistance levels through out your workout to involve both your heart and muscles P3 ROLLING Maintains weight by gradually raising and lowering the resistance level to gradually raise and lower your heart rate P4 WEIGHT LOSS Promotes weight loss by raising and lowering the resistance level while keeping you in your fat burn ing zone P5 TOUR Simulates a gradual hill climb to strengthen your leg muscles and improve your cardiovascular health P6 RACE A great motivational program for competitive individuals that allows the user to compete with a com puter pacer to the finish line P7 THR ZONE 1 Benefits weight loss by maintaining an optimum exercise level to burn fat while adjusting the resist ance to keep you in your target heart rate zone P8 THR ZONE 2 Ben
18. eople are successful staying with a fitness program if they set aside a specific time of day to exercise It doesn t matter whether it s in the morning before your shower during lunch hour or while watching the evening news What s more important is that it s a time that allows you to keep a schedule and a time when you won t be inter rupted If you are to be successful with your fitness program you have to make it a priority in your life So decide on a time pull out your day planner and pencil in your exercise times for the next month HOW LONG For aerobic exercise benefits it s recommended that you exercise from between 24 and 32 minutes per session But start slowly and gradually increase your exercise times If you ve been sedentary dur ing the past year it may be a good idea to keep your exercise times to as little as five minutes initial ly Your body will need time to adjust to the new activity If your goal is weight loss a longer exercise session at lower intensities has been found to be most effective A workout time of 48 minutes or more is recommended for best weight loss results 30 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 15 WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED We use sealed bearings throughout our ellipticals so lubrication is not needed The most important maintenance step is to simply wipe your perspiration off the entire trainer and guide rails after each use HOW DO C
19. esistance 9 6 distance 180 440 Program segments Resistance Warm Up Level 1 Level 2 Level 3 Level 4 Cool Down Level 5 Level 6 Level 7 Level 8 Level 9 Level 10 XANXo0Oo0oa a00w 2300 00420nN0o0 de me w a el o dry 2300 oo aaa oono AY N Danana RAwWWNN Distance Yards 21 22
20. ess the Up or Down buttons or the quick resistance keys to adjust your resistance levels 1 20 Your goal in this program is to beat the pacer to the fin ish line by covering an equal distance at a faster pace The top row of bars shows the computer pacer position The bottom row of bars indicates your posi tion If you trail the pacer you should pedal at a faster speed to catch and pass the pacer If you beat the pacer to the finish line the screen will flash You Win and the program will end Note If you beat the pacer to the finish line you will complete the program before the projected fin ish time If the pacer beats you to the finish line the entire program time will elapse 23 20 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 22 o P4 WEIGHT LOSS P5 TOUR Time based goal with 10 difficulty levels to choose from Distance based program with 10 different difficulty levels to choose from All segments last 10 seconds Warm up and cool down last 5 00 minutes each and are included in program times Resistance Program scamonts Level 1 Resistance distance 113 300 Level 2 Resistance 3 2 distance 125 332 Level 3 Resistance 4 3 distance 129 344 Level 4 Resistance 5 3 distance 134 356 Level 5 Resistance 5 4 distance 135 360 Level 6 Resistance 6 4 distance 143 380 Level 7 Resistance 7 5 distance 150 400 Level 8 Resistance 8 5 distance 154 410 Level 9 Resistance 8 6 distance 158 420 Level 10 R
21. ing find your elliptical trainer s serial number and model name located under the console mast boot and enter it in the space provided below SERIAL NUMBER AND MODEL NAME LOCATION ENTER YOUR SERIAL NUMBER IN BOX BELOW po Refer to this number when calling for service and also enter this serial number on your Warranty Card and in your own records Be sure to read the Safety Instructions and complete Owner s Guide before using your new elliptical trainer SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 09 AM Page 8 Before You Begin CONGRATULATIONS on choosing your elliptical trainer You ve taken an important step in developing and sustaining an exercise program Your elliptical trainer is a tremendously effective tool for achieving your personal fitness goals Regular use of your elliptical trainer can improve the quality of your life in so many ways Here are just a few of the health benefits of aerobic exercise e Weight Loss e A Healthier Heart e Improved Muscle Tone e Increased Daily Energy Levels e Reduced Stress e Help In Countering Anxiety and Depression e An Improved Self Image The key to reaping these benefits is to develop the exercise habit Your new elliptical trainer will help you eliminate the obstacles that prevent you from getting in your exercise time Inclement weather and darkness won t interfere with your workout when you use your elliptical trainer in the comfort of your home This man
22. ld The warranty does not apply to damage or failure due to accident abuse corrosion discoloration of paint or plastic or neglect Horizon Fitness shall not be responsible for incidental or consequential damages All returns must be pre authorized by Horizon Fitness Horizon Fitness obligation under this warranty is limited to replacing or repairing at Horizon Fitness option the product at one of its authorized service centers An Horizon Fitness authorized service center must receive all products for which a warranty claim is made These products must be received with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase Parts and electronic components reconditioned to As New Condition by Horizon Fitness or its vendors may sometimes be supplied as warranty replacement parts and constitute fulfillment of warranty terms This warranty gives you specific legal rights and your rights may vary from state to state This warranty is applicable to sales made only by Horizon Fitness its affiliates subsidiaries and authorized distributors of Horizon Fitness products within the U S and Canada 39 OTHER SAFETY TIPS FOR YOUR ELLIPTICAL TRAINER CAUTION e f you experience chest pains nausea dizziness or shortness of breath stop exercising immediately and consult your physician before continuing e Do not turn pedal arms by hand e Do not wear clothing that might catch on any part of the ellipti
23. lliptical trainers These mechanical noises which may or may not be intermittent are normal and are caused by the transfer of significant amounts of energy to a rapidly spinning flywheel All bearings belts and other rotating parts will generate some noise which will transmit through the casing and frame It is also normal for these sounds to change slightly during a workout and over time because of thermal expansion of the parts WHY IS THE ELLIPTICAL TRAINER HAD DELIVERED LOUDER THAN THE ONE AT THE STORE All fitness products seem quieter in a large store showroom because there is generally more back ground noise than in your home Also there will be less reverberation on a carpeted concrete floor than on a wood overlay floor Sometimes a heavy rubber mat will help reduce reverberation through the floor If a fitness product is placed close to a wall there will be more reflected noise HOW LONG WILL THE DRIVE BELT LAST The computer modeling we have done indicated virtually thousands of maintenance free hours Belts are now commonly used in far more demanding applications such as motorcycle drives CAN MOVE THE TRAINER EASILY ONCE IT IS ASSEMBLED Your elliptical trainer has a pair of transport wheels built into the front legs It is easy to move your elliptical trainer by rolling it on the front transport wheels It is important that you place your ellipti cal trainer in a comfortable and inviting room Your elliptical trainer is designed
24. mbly steps have been completely assembled and aligned Note Make sure to loosen the water bottle screws in order to fit the console cable through the mast DO NOT PINCH WIRES o de pl PO i 5 Z STEP 6 ATTACH LEFT amp RIGHT PEDAL ATTACH LEFT amp RIGHT LOWER ATTACH FOOT PAD TO FOOT ARMS AND PEDAL ARM HANDLE BARS TO CONSOLE PLATE THEN CONNECT THE SLEEVES MAST ATTACH LEFT amp RIGHT PIVOTING FOOT PAD Note Black Teflon surface of K UPPER HANDLE BARS ATTACH should be facing the pedal arm H BAR COVERS Note Bolts and washers are pre assembled STEP 8 ATTACH LEFT amp RIGHT LINK ARMS TO LOWER LEFT ATTACH CONSOLE AND CONNECT ALL WIRES amp RIGHT HANDLE BARS Note DO NOT PINCH WIRES Note Bolts are pre assembled to console 33 10 SMEXE_Elliptical_User s_Guide_vl l qxd 8 25 2004 9 10 AM Page 12 Elliptical Operation amp Adjustment POWER Your programmable elliptical trainer is powered by a power supply The power supply must be plugged into the power jack which is located in the front of the machine near the front foot tube LEVELING The elliptical trainer should be level for optimum use Once you have placed the elliptical trainer where you intend to use it raise or lower the adjustable levelers located underneath each guiderail Once you have leveled the elliptical trainer lock the levelers in place by tightening the wing nuts against the frame 11 Heart R
25. onsistently holding the handlebars WARNING WARNING The heart rate function is not a medical device Various factors may affect the accuracy of your heart rate reading The heart rate reading is intended only as an exercise aid 31 12 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 14 CAUTION CAUTION our elliptical trainers are well built and heavy weighing up to 200lbs Use care and additional help if necessary when moving FOOT POSITIONING Your elliptical trainer has a variety of foot positions to offer a variance in your workout routine and to strengthen and train a wider range of leg muscles Your elliptical trainer also allows you to pedal both forward and backwards to allow you to focus on other muscle groups such as hamstring and calves When using your elliptical trainer you may notice that your heel raises off of the foot pad This is a natural walking or running motion and you should not try to prevent this 13 Conditioning Guidelines IMPORTANT Always consult your physician before beginning an exercise program C HOW OFTEN The American Heart Association recommends that you exercise at least 3 to 4 days per week to main tain cardiovascular fitness If you have other goals such as weight or fat loss you will achieve your goal faster with more frequent exercise Whether it s 3 days or 6 days remember that your ultimate goal should be to make exercise a lifetime habit Many p
26. or Time Time is the most important and useful of test functions 35 Assembly UNPACKING Unpack the product where you will be using it Place the product on a level flat surface It is recom mended that you place a protective covering on your floor Note It is recommended that you apply grease to the threads of each bolt as you assemble the product to prevent loosening and noise Also during each assembly step ensure that ALL nuts and bolts are in place and partially threaded in before completely tightening any ONE bolt FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY Place your elliptical trainer on a level flat surface It is recommended that you place a protective covering on your floor PARTS e 1 Front Foot Tube e 2 Upper Handlebars e 2 Lower Handlebars e 2 Pedal arms e 2 Guide Rails e 1 Console Mast e 1 Console Mast Boot e 1 Power Supply e 1 Audio Wire e 2 Crank Boots e 2 Front Upper Handlebar Covers e 2 Back Upper Handlebar Covers e 2 Footpads e 2 Pedal Link Arms e 1 Hardware Pack TOOLS included e 4mm Allen Wrench e 5mm Allen Wrench Phillips Screw Driver e 13 15mm Flat Wrench e 17mm Wrench If you have any questions or if there are any missing parts we will guarantee complete satisfaction PLEASE CALL OUR TOLL FREE DIRECT CUSTOMER ASSISTANCE CENTER 1 800 244 4192 Mon Fri 8 a m 5 p m CST excluding holidays SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 09 A
27. petitions STANDING QUADRICEPS STRETCH Using a wall to provide balance grasp your left ankle with your left hand and hold your foot against the back of your thigh for a count of 15 seconds Repeat with your right ankle and hand and continue alternating for a total of 8 repetitions SEATED TOE TOUCH Sit on the floor with your legs together and straight out in front of you Do not lock your knees Extend your fingers towards your toes and hold for a count of 15 seconds Make sure that you do not bounce while stretching Sit upright again Repeat for a total of 8 repetitions 34 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 11 o Warm Up Cool Down EE THE IMPORTANCE OF WARM UP AND COOL DOWN WARM UP The first 2 to 5 minutes of a workout should be devoted to warming up The warm up will limber your muscles and prepare them for more strenuous exercise Make sure that you warm up on your Horizon Fitness product at a slow pace COOL DOWN Never stop exercising suddenly A cool down period allows your heart to readjust to the decreased demand Make sure that your cool down period consists of a very slow pace to allow your heart rate to STEP 1 STEP 2 STEP 3 lower After the cool down repeat the stretching exercises listed above to loosen and relax your mus ATTACH FRONT TUBE ATTACH LEFT amp RIGHT GUIDE ATTACH CONSOLE MAST AND cles Note Make sure not to tighten RAILS CONSOLE MAST BOOT bolts until all asse
28. to use minimal floor space Many people will place their elliptical trainers facing the TV or a picture window If at all pos sible avoid putting your elliptical trainer in a unfinished basement To make exercise a desirable daily activity for you the elliptical trainer should be in a attractive setting 28 SMEXE_Elliptical_User s_Guide_vl 1l qxd 8 25 2004 9 10 AM Page 17 HEART RATE TROUBLESHOOTING YOU MAY EXPERIENCE AN ERRATIC READOUT UNDER THE FOLLOWING CONDITIONS e Gripping the heart rate handlebars too tight Try to maintain moderate pressure while holding onto the heart rate handlebars e Constant movement and vibration due to constantly holding the heart rate grips while exercising e When you are breathing heavily during a workout e When your hands are constricted by wearing a ring e When your hands are dry or cold Try moistening your palms or rubbing them together to warm e Anyone with heavy arrhythmia e Anyone with arteriosclerosis or peripheral circulation disorder e Anyone whose skin on the measuring palms is especially thick Note Outside interference sources such as computers motors and fluorescent lights may cause the heart rate reading to be erratic If the above troubleshooting section does not remedy the problem discontinue use and turn the power off DO NOT RETURN TO THE STORE PLEASE CONTACT THE HORIZON FITNESS CUSTOMER ASSISTANCE CENTER TOLL FREE 1 800 244 4192 Mon Fri 8 a m 5 p m CST exclu
29. ual provides you with basic information for using and enjoying your new machine A more complete knowledge of your new elliptical trainer will assist you in realizing your goal of a healthy lifestyle Console Handle Bar Grip pulse Console Mast Boot Console Mast Foot Pad Pedal Arm Guide Rail Front Foot Tube Transport Wheel KEEPING AN EXERCISE DIARY Photocopy the weekly and monthly log sheets on the following pages to make your personal exercise log book As time goes by you ll be able to look back with pride at the work you ve done As your fit ness improves you can look back and see how far you ve come HOW HARD How hard you workout is also determined by your goals If you use your elliptical trainer to prepare for a 5K run you will probably work out at a higher intensity than if your goal is general fitness Regardless of your long term goals always begin an exercise program at low intensity Aerobic exer cise does not have to be painful to be beneficial There are two ways to measure your exercise inten sity The first is by monitoring your heart rate and the second is by evaluating your perceived exer tion level this is simpler than it sounds Note Always consult your physician before beginning an exercise program PERCEIVED EXERTION LEVEL The second and simpler way to gauge your exercise intensity is to evaluate your perceived exertion level While exercising if you are too winded to maintain a convers
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