NordicTrack 831.23765.0 Home Gym User Manual
Contents
1. 26 R0807A EXPLODED DRAWING B Model No 831 23765 0 27 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 WHAT IS COVERED The entire NordicTrack elliptical exerciser Product is warranted to be free of all defects in material and workmanship WHO 15 COVERED The original purchaser or any person receiving the Product as a gift from the original purchaser HOW LONG IT IS COVERED ICON Health amp Fitness Inc ICON warrants the product for one year after the date of purchase Labor is covered for one year There is a lifetime warranty on the frame WHAT WE DO TO CORRECT COVERED DEFECTS We will ship to you without charge any replacement part or component pro viding the repairs are authorized by ICON first and are performed by an ICON trained and authorized service provider or at our option we will replace the Product WHAT IS COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assem2. 3 With the help of another person carefully tip the elliptical exerciser onto its side Attach the Center Foot 40 to the Frame 1 with two M4 x 16mm Blunt Screws 33 Then return the elliptical exerciser to the upright position Orient the Rear Stabilizer 3 as shown While another person lifts the Folding Frame 2 attach the Rear Stabilizer to the Folding Frame with two M10 x 80mm Button Screws 93 and two M10 Split Washers 99 4 Tip Be careful not to pinch the Wire Harnesses 64 65 during this step While another person holds the Upright 10 near the Frame 1 connect the Upper Wire Harness 65 to the Lower Wire Harness 64 Then insert the Upright 10 into the Frame 1 Attach the Upright with four M8 x 19mm Patch Screws 86 and four M8 Split Washers 97 Do not tighten the Patch Screws yet Avoid pinching the Wire Harnesses 64 65 during this step 5 Orient the Left and Right Upright Covers 19 20 as shown Then attach the Upright Covers around the Upright 10 with five M4 x 16mm Round Head Screws 92 6 Tip Be careful not to damage the Upper Wire Harness 65 Apply a generous amount of the included grease 86 Grease to the Upper Body Axle 71 Insert the Upper 31 71 Body Axle into the Upright 10 TA 80 Apply a small amount of grease to a Wave Washer 80 Slide the Wave Washer onto the left 24 7 end of the Upper Body Axle 71 Identify the Left Upper Body Leg
3. Nerharack ASR 6350 Model No 831 23765 0 AS USER S MANUAL Write the serial number in the space above for reference QUESTIONS As a manufacturer we are com mitted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE For assistance contact our Customer Service Department CALL TOLL FREE 1 888 825 2588 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www nordictrackservice com A CAUTION Read all precautions and instruc S tions in this manual before using www nordictrack com this equipment Keep this manual for future reference new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS Li 3 BEFORE YOU BEGIN 2scio coria rita E Mba eet a eee de 4 ASSEMBLY eis a enced eat e GPa eae le a naa Baws aaa ee Wa a habe oe aetna eae Bates 5 HOW TO USE THE ELLIPTICAL EXERCISER 12 MAINTENANCE AND TROUBLESHOOTING i 20 EXERCISE GUIDELINES o a de tas ben pean eee ree i 21 PART EIST sara aree Radia Samia aad ga e Rata AAA st a has seed Reda ead Rak 24 EXPLODED DRAWING sucios ir a ete ab eas wed bea eed 26 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover WARNING DECAL PLACEMENT The warning decals shown at the right have been
4. Your elliptical exerciser is intended for home use only Do not use your elliptical exerciser in a commercial rental or institutional set ting Keep your elliptical exerciser indoors away from moisture and dust Place your elliptical exerciser on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around your elliptical exerciser to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your elliptical exerciser at all times Your elliptical exerciser should not be used by persons weighing more than 275 Ibs 124 kg 10 11 12 13 14 Wear appropriate exercise clothes when exercising do not wear loose clothes that could become caught on your elliptical exer ciser Always wear athletic shoes for foot protection Hold the handgrip pulse sensor or the upper body arms when mounting dismounting or using your elliptical exerciser Keep your back straight while using your elliptical exerciser do not arch your back The pulse sensor is not a medical device Various factors including the user s move ment may affect the accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determining heart rate trends in general When you stop exercising allow the pedals to slowly come to a stop If you feel p
5. bly or installation alterations modifications without our written authorization or by failure on your part to use operate and maintain as set out in your User s Manual Manual WHAT YOU MUST DO Always retain proof of purchase such as your bill of sale store operate and maintain the Product as spec ified in the Manual notify our Customer Service Department of any defect within 10 days after discovery of the defect as instruct ed return any defected part for replacement or if necessary the entire product for repair USER S MANUAL It is VERY IMPORTANT THAT YOU READ THE MANUAL before operating the Product Remember to do the periodic maintenance requirements specified in the Manual to assure proper operation and your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 888 825 2588 and tell them your name and address and the serial number of your Product They will tell you how to get a part replaced or if necessary arrange for service where your Product is located or advise you how to ship the Product for service Before shipping always obtain a Return Authorization Number RA No from our Customer Service Department securely pack your Product save the original shipping car ton if possible put the RA No on the outside of the carton and insure the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the servic
6. applied in the locations shown AWARNING If a decal is missing or illegible call the Misuse of this machine telephone number on the front cover of may result in serious this manual and request a free replace ee in Read user s manual ment decal Apply the decal in the loca prior to use and follow Il i d tion shown Note The decal may not be instructione shown at actual size 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 275 pounds Replace label if damaged illegible or removed AWARNING Keep hands and fingers clear of this area NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser 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 the age of 35 or persons with pre existing health problems It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions
7. 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 near the lowest number in your training 21 zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic 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 HOW TO MEASURE YOUR HEART RATE To measure your heart rate exercise for at least four minutes Then stop exercising and place two fingers on your wrist as shown Take a six second heartbeat count and multiply the result by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute Note If your exercise equipment includes a pulse sensor you can use the pulse sensor to measure your heart rate WORKOUT GUIDELINES Warm up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body tem perature 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 you
8. of the pedals The display will change modes every few sec onds The display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 16 The left display will show a track repre senting 1 4 mile As you exercise indica tors will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession To change the display mode press the Display button repeatedly until the desired exercise infor mation appears in the upper or lower right display After several seconds the display will change modes automatically as before To view the total distance pedaled since the ellipti cal exerciser was purchased press the Odometer button The information will appear in the display for a few seconds To view the trip distance press the Odometer button a second time To reset the trip distance hold down the Odometer button for a few seconds Note The number on the right side of the display multiplied by the number on the left side equals the total distance or the trip distance Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic In addition make sure that your hands are clean To mea sure your heart rate hold the handgrip pulse sen sor with your palms resting against the metal con tacts Avoid mo
9. program Heart rate program 1 is divided into 40 one minute segments Note For a shorter workout stop exercising or select a different program before the program ends Heart rate program 2 is divided into 30 one minute segments One target heart rate setting is programmed for each segment Note The same target heart rate setting may be programmed for consecutive segments During the program the program profile in the display will show your progress The flashing seg ment of the profile represents the current seg ment of the program The height of the flashing segment indicates the target heart rate setting for the current segment At the end of each segment of the program a series of tones will sound and the next segment of the profile will begin to flash 0 8 C Heart Rate During both programs the console will regularly compare your heart rate to the target heart rate setting for the current segment of the program If your heart rate is too far below or above the tar get heart rate setting the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate set ting Each time the resistance changes the resis tance level will appear in the display for a few seconds to alert you While you exercise the program target pacer will prompt you to maintain a constant pedaling speed Whe
10. system see page 19 HOW TO USE THE MANUAL MODE Note If there is a sheet of clear plastic on the face of the console remove the plastic 1 Press any button on the console or begin pedaling to turn on the console When you turn on the console the display and the program target pacer will light A tone will then sound and the console will be ready for use Select the manual mode When you turn on the console the manual mode will be selected If you have selected a program reselect the manual mode by pressing any of the Programs buttons repeatedly until a track appears in the left display Time cece re 262020 RPM me 46 2 Begin pedaling and change the resistance of the pedals as desired As you pedal change the resis tance of the pedals l Resistance by pressing the OneTouch Resis tance buttons There are ten resistance levels Note After you press the buttons it will take a moment for the pedals to reach the selected resistance level 15 Follow your progress with the displays The upper right display can show the elapsed time the dis tance total revolu tions you have ped aled the approximate number of calories you have burned and the approximate number of grams of carbs you have burned The display will change modes every few seconds The lower right display can show your pedaling pace in rev olutions per minute and the resistance level
11. 24 which is marked with an L sticker and orient it as shown Slide the Left Upper Body Leg onto the left side of the Upper Body Axle 71 Attach the Left Upper Body Leg 24 to the Upper Body Axle 71 with an M8 x 19mm Patch Screw 86 and an M8 x 23mm Washer 31 Repeat this step for the Right Upper Body Leg 72 7 Attach the Right Upper Body Arm 23 to the Right Upper Body Leg 72 with three M8 x 14mm Patch Screws 84 and three M8 Split Washers 97 Attach the Left Upper Body Arm 22 in the same way 8 Hold the Right Rear Upper Body Cover 28 and the Right Front Upper Body Cover 29 around the Right Upper Body Leg 72 Attach the Upper Body Covers with five M4 x 16mm Round Head Screws 92 Attach the Left Rear Upper Body Cover 26 and the Left Front Upper Body Cover 27 in the same way 9 The Console 11 can be operated with four 1 5V D batteries not included alkaline batteries are recommended IMPORTANT If the elliptical exerciser has been exposed to cold tempera tures allow it to warm to room temperature before inserting batteries into the Console If you do not do this the console displays or other electronic components may become damaged Remove the battery cover and insert four batteries into the Console Make sure that the batteries are oriented as shown at the right Then reattach the battery cover The Console 11 can also be operated with a regulat
12. Description Clamp Adjustment Knob Pivot Arm Bushing Link Snap Ring Left Crank Arm Crank Arm Spacer Large Pulley Crank Flange Crank Bearing Assembly Crank Spacer Crank Crank Snap Ring Flange Screw Lower Wire Harness Upper Wire Harness Axle Cover Bushing Assembly Brass Bushing Latch Bracket Pivot Axle Upper Body Axle Right Upper Body Leg Upper Body Leg Endcap Belt Foam Frame Cap Transfer Handle Endcap M4 x 16mm Screw M4 x16mm Flat Head Screw Wave Washer M4 x 19mm Screw M10 Nylon Locknut M6 x 10mm Button Screw M8 x 14mm Patch Screw M10 x 25mm Button Screw M8 x 19mm Patch Screw M8 x 28mm Button Screw M8 x 25mm Bolt Set Large Wave Washer M8 x 45mm Button Screw M10 x 60mm Button Bolt M4 x 16mm Round Head Screw M10 x 80mm Button Screw M8 Nylon Locknut M10 Washer M8 x 23mm Thin Washer M8 Split Washer Right Crank Arm M10 Split Washer Side Shield Fastener Key No Qty Description Key No Qty Description 101 2 Adjustment Pin 107 2 M8 x 32mm Washer 102 2 Adjustment Spacer o Audio Wire 103 4 Large Snap Ring 5 User s Manual 104 2 M10 x 58mm Shoulder Bolt 3 Hex Key 105 2 M8 x 23mm Shoulder Screw _ Grease Packet 106 2 M8 Washer Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated 25 EXPLODED DRAWING A Model No 831 23765 0 R0807A
13. 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 22 NOTES 23 PART LIST Model No 831 23765 0 Key No Qty Na A ARA HSB SH dy A HSH NN daa AH HAH Aa Aa st Al ANDN ADR 2pAapyn Description Key No Qty Frame 51 1 Folding Frame 52 2 Rear Stabilizer 53 4 Front Stabilizer 54 4 Right Pedal Bracket 55 1 Left Pedal Bracket 56 1 Upper Bushing Assembly 57 1 Upper Body Arm Endcap 58 2 Upper Body Leg Spacer 59 2 Upright 60 1 Console 61 1 Disc 62 2 Disc Cover 63 2 Left Side Shield 64 1 Right Side Shield 65 1 Stabilizer Endcap 66 2 Wheel 67 4 Link Axle 68 2 Left Upright Cover 69 1 Right Upright Cover 70 1 Pivot Bushing 71 1 Left Upper Body Arm 72 1 Right Upper Body Arm 73 2 Left Upper Body Leg 74 1 Latch Axle 75 2 Left Rear Upper Body Cover 76 1 Left Front Upper Body Cover 77 2 Right Rear Upper Body Cover 78 4 Right Front Upper Body Cover 79 4 Link Arm 80 2 M8 x 23mm Washer 81 4 Pedal Arm 82 2 M4 x 16mm Blunt Screw 83 8 Left Pedal 84 6 Right Pedal 85 2 Left Frame Cover 86 10 Right Frame Cover 87 12 Latch Spring 88 5 31mm x 23mm Wave Washer 89 2 Center Foot 90 6 Latch Button 91 2 Link Bearing 92 19 Link Arm Pad 93 4 Eddy Mechanism 94 10 Link Arm Bracket 95 2 Adjustment Arm 96 4 Idler 97 16 Idler Pulley 98 1 Resistance Motor 99 4 Reed Switch Wire 100 1 24 R0807A
14. ain or dizziness while exercising stop immediately and cool down Use your elliptical exerciser only as described in this manual BEFORE YOU BEGIN Thank you for purchasing the revolutionary NordicTrack ASR 630 elliptical exerciser The ASR 630 elliptical exerciser provides a wide array of fea tures designed to make your workouts at home more effective and enjoyable and when you re not exercis ing the unique elliptical exerciser can be folded out of the way For your benefit read this manual carefully before you use the elliptical exerciser If you have ques Upper Body Arm Water Bottle Holder Pedal Disc tions after 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 con tacting 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 Pulse Sensor Latch Button No water bottle is included ASSEMBLY Assembly requires two persons Place all parts of the elliptical exerciser in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed Assembly requires the included hex keys and your own Phillips screwdriver gt adjustable wrench a and rubber mallet As you assemb
15. d so the metal contacts are face down and are facing the slot When the iFIT Card is proper ly inserted the indicator next to the slot will light and the name of the iFit program will appear in the display CUES Hit v A Workout Technology iFIT Slot T Hit DEMO www ifit com iFIT Card Next select the desired program on the iFIT Card by pressing the increase and decrease buttons next to the iFIT slot A moment after you select a program the voice of a personal trainer will begin guiding you through your workout iFIT programs work in the same way as preset programs To use the pro gram see steps 3 to 7 on page 17 3 When you are finished exercising remove the iFIT Card Remove the iFIT Card when you are finished exercising Store the iFIT Card in a secure place HOW TO USE THE STEREO SOUND SYSTEM To play music or audio books through the console s stereo sound system while you exercise plug the included audio cable into the jack on the console and into a jack on your 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 of the speakers using the volume control on your MP3 player or CD player EXERCISE GUIDELINES A WARNING Betore beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or perso
16. e is covered by warranty ICON is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or per formance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoy ment or use costs of removal installation or other consequential damages of whatsoever nature Some states do not allow the exclu sion or limitation of incidental or consequential damages Accordingly the above limitation may not apply to you 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 is limited in its 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 you No one is authorized to change modify or extend the terms of this limited warranty This warranty gives you specific legal rights and you may have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 253072 R0807A Printed in China 2007 ICON IP Inc
17. ed 6 volt DC 2 amp power supply not Batteries included To purchase a power supply call your local Sears store To avoid damaging the console use only a manufacturer sup plied power supply Plug one end of the power supply into the jack on the Console plug the other end into an outlet installed in accordance with all local codes and ordinances Battery Cover 10 Tip Be careful not to pinch the wire har nesses during this step While another person holds the Console 11 near the Upright 10 connect the console wire harness to the Upper Wire Harness 65 Attach the Console 11 to the Upright 10 with four M4 x 16mm Screws 78 Harness Avoid pinching the wire harnesses during this step 11 Orient a Link Arm 30 as shown Identify the Right Pedal 35 which is marked with an R sticker Attach the Right Pedal to the Link Arm with three M8 x 45mm Button Screws 90 three M8 Split Washers 97 and three M8 x 23mm Washers 31 Repeat this step for the Left Pedal not shown and the other Link Arm not shown 10 12 Apply a generous amount of grease to the axle on the Right Upper Body Leg 72 Then apply grease to a Large Wave Washer 89 Slide an Upper Body Leg Spacer 9 and a Large Wave Washer 89 onto the Right Upper Body Leg 72 Make sure that the flat side of the Upper Body Leg Spacer is facing out ward At the same time slide the right Pedal Arm 32 onto the Right Upp
18. edaling to turn on the console See step 1 on page 15 Select a heart rate program To select one of the heart rate programs press the Heart Rate 1 or the Heart Rate 2 button on the left side of the console Enter a target heart rate setting A few seconds after you select a heart rate program the tar get heart rate setting for the program will flash in the lower right display During heart rate program 1 the same target heart rate setting will be programmed for all seg ments of the program If you have selected heart rate program 1 press the increase and decrease buttons above the Heart Rate Program buttons to enter the desired target heart rate setting see EXERCISE INTENSITY on page 21 During heart rate program 2 different target heart rate settings will be programmed for differ ent segments of the program If you have select ed heart rate program 2 press the increase and decrease buttons above the Heart Rate Program buttons to enter the desired maximum target heart rate setting for the program see EXER CISE INTENSITY on page 21 Hold the handgrip pulse sensor It is not necessary to hold the handgrip pulse sensor continuously during heart rate programs however you should hold the handgrip pulse sen sor frequently for the programs to operate proper ly Each time you hold the handgrip pulse sen sor keep your hands on the metal contacts for at least 30 seconds 18 Begin pedaling to start the
19. er Body Leg 72 and insert the right Link Arm 30 into the right Link Arm Bracket 45 Apply a small amount of grease to an M10 x 58mm Shoulder Bolt 104 and to the right Link Arm Bracket 45 Attach the Link Arm 30 to the Link Arm Bracket with the Shoulder Bolt an M8 x 23mm Washer 31 and an M8 Nylon Locknut 94 Then attach the Pedal Arm 32 to the Right Upper Body Leg 72 with an M8 x 23mm Shoulder Screw 105 an M8 Washer 106 an Axle Cover 66 and an M8 x 23mm Thin Washer 96 Repeat this step for the left Pedal Arm 32 and the left Link Arm not shown See step 4 Tighten the M8 x 19mm Patch Screws 86 13 Tighten an Adjustment Knob 52 onto an Adjustment Pin 101 Repeat this step for the other Adjustment Knob not shown and the other Adjustment Pin not shown 14 Make sure that all parts of the elliptical exerciser are properly tightened Note Some hardware may be left over after assembly is completed To protect the floor or carpet from damage place a mat under the ellip tical exerciser 11 HOW TO USE THE ELLIPTICAL EXERCISER HOW TO FOLD AND UNFOLD THE ELLIPTICAL HOW TO MOVE THE ELLIPTICAL EXERCISER EXERCISER To move the elliptical exerciser first fold it as When the elliptical exerciser is not in use the frame described at the left Next stand in front of the ellipti can be folded out of the way To fold the elliptical exer cal exerciser and place one foot against the center o
20. f ciser lift the handle on the rear of the elliptical exerciser the front stabilizer Pull the transport handle backward until the elliptical exerciser locks into the vertical posi until the elliptical exerciser will roll on the front wheels tion Carefully move the elliptical exerciser to the desired position and then lower it Transport To unfold the elliptical exerciser hold the handle press the latch button and then lower the frame to the floor Handle your foot 12 HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the upper body arms and step onto the pedal that is in the lowest posi tion Next step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The crank arms can turn in either direction It is recommended that you turn the crank arms in the direction shown by the arrow below however for variety you can turn the crank arms in the opposite direction To dismount the elliptical exerciser wait until the ped als come to a complete stop Note The elliptical exerciser 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 Upper Body Arms E HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL EXERCISER To adjust the stride of the elliptical exerciser firs
21. for a few seconds to alert you The resistance of the pedals will then change 17 During the program the program target pacer will prompt you to keep your pedaling pace near the target pace setting for the current segment When a left indicator lights increase your pace when a right indicator lights decrease your pace When the center indicator lights maintain your current pace Important The program target pacer is intended only to provide a goal Make sure to pedal at a pace that is comfortable for you faster gt _ gt Q lt I slower If the resistance level for the current segment is too high or too low you can manually override the resistance level by pressing the OneTouch Resistance buttons However when the current segment ends the resistance of the pedals will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the program will pause To restart the program simply resume pedaling The program will continue until the last segment of the program ends Follow your progress with the displays See step 4 on page 15 Measure your heart rate if desired See step 5 on page 16 Turn on the fan if desired See step 6 on page 16 When you are finished exercising the console will turn off automatically See step 7 on page 16 HOW TO USE A HEART RATE PROGRAM 1 Press any button on the console or begin p
22. 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 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward
23. le the elliptical exerciser use the drawings below to identify small parts The number in parentheses below each drawing is the key number of the part from the PART LIST on pages 24 and 25 The number follow ing the parentheses is the quantity needed for assembly Note Some small parts may have been preassem bled If a part is not in the parts bag check to see if it has been preassembled Q Wave Washer Large Wave M8 Split M8 Washer M8 x 23mm M8 x 23mm 80 2 Washer 89 2 Washer 97 16 106 2 Thin Washer Washer 31 10 96 2 D A DA mi M4 x 16mm M4 x 16mm M4 x 16mm M10 Split M8 Nylon Screw 78 4 Round Head Blunt Screw Washer 99 4 Locknut 94 2 78 Screw 92 19 33 2 UU UN M8 x 19mm Patch 8 x 23mm Shoulder M8 x 14mm Patch M8 x 45mm Button Screw 86 6 Screw 105 2 Screw 84 6 Screw 90 6 4 M10 x 58mm Shoulder Bolt 104 2 M10 x 80mm Button Screw 93 4 1 See HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER on page 12 and unfold the elliptical exerciser While another person lifts the front of the Frame 1 attach the Front Stabilizer 4 to the Frame with two M10 x 80mm Button Screws 93 and two M10 Split Washers 99 2 Attach the Left and Right Frame Covers 36 37 around the Frame 1 with four M4 x 16mm Round Head Screws 92
24. le will turn off and the displays will be reset HOW TO USE A PRESET PROGRAM 1 Press any button on the console or begin pedaling to turn on the console See step 1 on page 15 Select a preset program To select one of the four preset programs press the Weight Loss the Aerobic 1 the Aerobic 2 or the Performance button on the left side of the console When you select a preset program the name of the program and the maximum resistance level will appear in the display for a few seconds A profile of the resistance levels of the program will also scroll across the left side of the display Begin pedaling to start the program Each program is divided into 30 one minute seg ments One resistance level and one target pace setting is programmed for each segment Note The same resistance level and or target pace set ting may be programmed for consecutive seg menis E Resistance P Resistance During the program the program profile will show your progress see the drawing above The flashing segment of the profile represents the cur rent segment of the program The height of the flashing segment indicates the resistance level for the current segment At the end of each seg ment of the program a series of tones will sound and the next segment of the profile will begin to flash If a different resistance level is pro grammed for the next segment the resistance level will appear in the display
25. n a left indicator lights increase your pace when a right indicator lights decrease your pace When the center indicator lights maintain your current pace Important The program tar get pacer is intended only to provide a goal Make sure to pedal at a pace that is comfort able for you faster gt _ gt O I lt slower If the resistance level for the current segment is too high or too low you can manually override the resistance level by pressing the OneTouch Resistance buttons However when the console compares your heart rate to the target heart rate setting the resistance of the pedals may auto matically increase or decrease to bring your heart rate closer to the target heart rate setting If you stop pedaling for several seconds a series of tones will sound and the program will pause To restart the program simply resume pedaling The program will continue until the last segment of the program ends Follow your progress with the displays See step 4 on page 15 Turn on the fan if desired See step 6 on page 16 When you are finished exercising the console will turn off automatically See step 7 on page 16 19 HOW TO USE AN IFIT PROGRAM 1 Press any button on the console or begin pedaling to turn on the console See step 1 on page 15 2 Insert an iFIT Card and select a program To use an iFIT program insert an iFIT Card into the iFIT slot make sure that the iFIT Card is ori ente
26. ns with pre existing health problems The pulse sensor is not a medical device Various factors may affect the accuracy of heart rate readings The pulse sensor 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 maximum fat burning and aerobic exer cise To find the proper intensity level first find your age at the bottom of the chart ages are rounded off to the nearest ten years The three numbers listed above your age define your training zone The lowest num ber is the heart rate for fat burning the middle num ber is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 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
27. p pulse sensor The console also offers four preset programs Each program automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling pace as it guides you through an effective workout In addition the console features two heart rate pro grams that change the resistance of the pedals to keep your heart rate near target heart rate settings while you exercise 14 The console also features the new iFIT Interactive Workout System The iFIT Interactive Workout System is compatible with iFIT Cards containing workout pro grams designed to help you achieve specific fitness goals For example lose unwanted pounds with the 8 week Weight Loss program iFIT programs control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts One demo iFIT Card is included Additional iFIT Cards are available separately To purchase iFIT Cards go to www iFIT com or call the telephone number on the front cover of this manual iFIT Cards are also available at select stores You can even connect your MP3 player or CD player to the console s stereo sound system and listen to your favorite music or audio books while you exercise To use the manual mode of the console follow the steps beginning on page 15 To use a preset program see page 17 To use a heart rate program see page 18 To use an iFIT program see page 19 To use the stereo sound
28. r 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 Cool down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and will help 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 part of your everyday life MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly Replace any worn parts immediately To clean the elliptical exerciser 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 BATTERY REPLACEMENT If the console displays become dim the batteries should be replaced most console problems are the result of low batteries See assembly step 9 on page 9 for replacement instructions HANDGRIP PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function proper ly see step 5 on page 16 HOW TO ELIMINATE RUBBING OF THE DISCS If the Discs 12 rub against the Side Shields 14 15 during u
29. se make sure that the Center Foot 40 is installed in the Frame 1 If the Center Foot is installed loosen the two indicated Bolt Sets 88 and the two M4 x 19mm Screws 81 in each side of the elliptical exerciser Adjust the position of the Side Shields 14 15 until the Discs 12 no longer rub against them and then tighten the Bolt Sets 88 and the M4 x 19mm Screws 81 HOW TO ADJUST THE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the belt may need to be adjusted To adjust the belt first see assembly step 12 on page 11 and remove the left pedal arm and the left link arm Then carefully pry off the left Disc Cover 13 using a flat screwdriver Next remove the four screws not shown from the center of the left Disc 12 Gently rotate the Disc Cover and the Disc away from the elliptical exerciser Loosen but do not remove the three indicated screws A Insert the shaft of a screwdriver downward between the Idler 47 and the Idler Pulley 48 Pull the top of the screwdriver toward the front of the elliptical exerciser until the Belt 74 is tight Then tighten the three screws Reattach the left disc with the four screws and then reattach the left disc cover Next see assembly step 12 on page 11 and reattach the left pedal arm and the left link arm SUGGESTED STRETCHES The correct form for several basic stretches
30. t pull one of the adjustment knobs until the adjustment bracket pivots freely Pivot the adjustment bracket until the adjustment knob is aligned with one of the three holes in the crank arm and gently release the knob Then pivot the adjustment bracket back and forth slightly to make sure that the adjustment pin is engaged in one of the three holes in the crank arm Adjustme Bracket Adjustment Pin Adjustment Knob Adjust the other side of the elliptical exerciser in the same way 13 CONSOLE DIAGRAM Heart Rate 2 Heart Rate 1 on pfit Vv A Interactive Card Workout Technology DE Performance Aerobic 2 Aerobic 1 E 8 LS HO ES a C Weight Loss a m Program Target Pacer OneTouch Programs Odometer PAAPAA OneTouch I Plug amp Play Sound System Resistance FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the con sole will provide continuous exercise feedback You can even measure your heart rate using the handgri
31. ving your hands or gripping the contacts tightly When your pulse is detected a heart shaped symbol will flash in the display each time your heart beats and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move your hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts 16 Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the Fan button a second time To select the auto mode press the Fan button a third time while the auto mode is selected the speed of the fan will automatically increase or decrease as you increase or decrease your pedaling speed Pivot the thumb tab on the right side of the fan to adjust the fan angle To turn off the fan press the Fan button again Note If the pedals do not move for about thirty seconds the fan will automatically turn off to con serve the batteries When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound and the console will pause If the pedals do not move for about five minutes the conso
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