NordicTrack 831.23665.0 Home Gym User Manual
Contents
1. Nerche rae AUDIOS TRIDER GOO Serial No on USER S MANUAL Y 7 y Number Decal 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 CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 825 2588 Mon Fri 6 a m 6 p m MST Sat 8 a m 5 p m MST ON THE WEB www nordictrackservice com 44 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 DP AUDIOS TRIDER GOO TABLE OF CONTENTS IMPORTANT PRECAUTIONS ooo 3 BEFORE YOU BEGIN itemi asec iria ras crib e kee a a fara d EN i erate 4 ASSEMBLY ui ii nonce Babee A A A AA AA Ak ee AA eran aati 5 HOW TO USE THE ELLIPTICAL EXERCISER eee 12 MAINTENANCE AND TROUBLESHOOTING i 20 CONDITIONING GUIDELINES 21 PART LIST tetera Ee A LIE Bee AA ae OO e ee EE 24 EXPLODED DRAWING scsi coccion a ete i Ruder tao Ce a r a dE E ria aa aia dee 26 ORDERING REPLACEMENT DAT Back Cover LIMITED WARRANTY ipa da det E dnia E ENN EEE Re eek a bees Back Cover NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARNING To reduce the risk of serious injury read the following import2. Program Target Pacer 2 H Odometer EE E E E 88 OneTouch 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 handgrip 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 speed 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
3. Spring Pedal Arm Cover Center Foot Latch Button Link Bearing Link Arm Pad Eddy Mechanism Eddy Crank Assembly Pillow Block Idler Idler Pulley Eddy Motor Reed Switch Wire Key No Qty 24 Nh R1007A Description Clamp Large Axle Cover Pivot Arm Bushing Link Snap Ring 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 x 16mm Flat Head Screw M4 x 16mm Round Head Screw M4 x 16mm Blunt Screw M10 Nylon Locknut M6 x 10mm Button Screw M8 x 14mm Button Screw M8 x 19mm Button Screw M8 x 23mm Button Screw M8 x 25mm Button Screw M8 x 25mm Bolt Set M8 x 35mm Button Screw M8 x 45mm Button Screw M10 x 60mm Button Bolt M10 x 78mm Carriage Bolt M10 x 80mm Button Screw M6 Nylon Locknut M8 Washer 8 x 23mm x 2mm Washer M8 Split Washer M10 Washer M10 Split Washer M10 x 25mm Button Screw Key No Qty Description Key No Qty Description 101 2 Wave Washer j 1 User s Manual 102 4 Large Wave Washer 2 Hex Key 103 8 M8 Nylon Locknut 1 Grease Note indicates a non illustrated part Specifications are subject to change without notice See the back c
4. 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 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 23665 0 Key No Qty Joo ca A eck sch dl dl sch sch NAS sch ch NM sch sch sch ck ANON sch gt sch sch ld dd sch sch sch P sch sch NM sch sch NM NM A sch sch A sch Aa ech Description Frame Folding Frame Rear Stabilizer Front Stabilizer Left Pedal Bracket Right Pedal Bracket Upper Bushing Assembly Upper Body Arm Endcap Upper Body Leg Spacer Upright Console Disc Disc Cover Left Side Shield Right Side Shield Stabilizer Endcap Wheel Link Axle Left Upright Cover Right Upright Cover Pivot Bushing Left Upper Body Arm Right Upper Body Arm Left Upper Body Leg Latch Axle Left Rear Upper Body Cover Left Front Upper Body Cover Right Rear Upper Body Cover Right Front Upper Body Cover Link Arm M8 x 23mm x 1mm Washer Pedal Arm M6 Washer Left Pedal Right Pedal Left Frame Cover Right Frame Cover Latch
5. no longer rub against them and then tighten the Bolt Sets 88 and the M4 x 16mm Screws 78 20 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 remove the four screws not shown from the center of the left Disc 12 Next carefully pry off the left Disc Cover 13 using a flat screwdriver 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 CONDITIONING GUIDELINES AA WARNING Before beginning this or any exercise pro gram consult your physician This is espe cially important for persons over the age of 35 or persons 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 inte
6. 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 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 Heart Rate o During both progra
7. while you exercise locate the jack under the ledge on the console Plug the included audio cable into the jack on the console and into a jack on your MP3 player or CD player make sure that the audio cable is fully plugged in Next press the play button on your MP3 player or CD player Adjust the volume of the speakers using the volume control on your MP3 player or CD player 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 use 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 16mm Screws 78 in each side of the elliptical exerciser Adjust the position of the Side Shields 14 15 until the Discs 12
8. To purchase iFIT Cards go to www iFIT com or call the toll free tele phone 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 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 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 side of the display Time 505050 202020 RPM E Begin pedaling and change the resistance of the pedals as desired As you pedal change the resis tance of the pedals by pressing the OneTouch Resis tance buttons There are ten resistance levels Note After you press the buttons
9. 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 Button Screw 85 and an M8 x 23mm x 2mm Washer 96 Repeat this step for the Right Upper Body Leg 72 7 Attach the Left Upper Body Arm 22 to the Left Upper Body Leg 24 with three M8 x 14mm Button Screws 84 and three M8 Split Washers 97 Attach the Right Upper Body Arm 23 in the same way 8 Hold the Left Rear Upper Body Cover 26 and the Left Front Upper Body Cover 27 around the Left Upper Body Leg 24 Attach the Upper Body Covers with five M4 x 16mm Round Head Screws 80 Attach the Right Rear Upper Body Cover 28 and the Right Front Upper Body Cover 29 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 ellipical 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 regulated 6 volt DC 2 amp power supply not included To purchase a power supply c
10. accuracy of heart rate readings The pulse sensor is intended only as an exercise aid in determin ing heart rate trends in general Keep your back straight while using the ellip tical exerciser do not arch your back If you feel pain or dizziness while exercising stop immediately and cool down When you stop exercising allow the pedals to slowly come to a stop The warning decals shown on page 4 have been placed on the elliptical exerciser in the locations shown If a decal is missing or illegible call the toll free telephone number on the front cover of this manual and order a free replacement decal Apply the decal in the location shown AWARN ING Before beginning this or any exercise program consult your physician This is especially important for persons over the age of 35 or persons with pre existing health prob lems Read all instructions before using ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product BEFORE YOU BEGIN Thank you for purchasing the revolutionary NordicTrack AUDIOSTRIDER 600 elliptical exerciser The AUDIOSTRIDER 600 elliptical exerciser provides a wide array of features designed to make your work outs at home more effective and enjoyable and when you re not exercising the unique elliptical exer ciser can be folded out of the way For your benefit read this manual carefully before you use the elliptical exerciser If you ha
11. all 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 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 Avoid pinching the wire harnesses during this step Orient a Link Arm 30 as shown Attach the Left Pedal 34 to the Link Arm with three M8 x 45mm Button Screws 90 three M8 Split Washers 97 and three M8 x 23mm x 2mm Washers 96 Attach a Pedal Arm Cover 39 to the Link Arm 30 with an M4 x 16mm Round Head Screw 80 Repeat this step for the Right Pedal not shown and the other Link Arm not shown 10 Avoid pinching the wire harnesses during this step 12 Apply a generous amount of grease to the axle on the Left Upper Body Leg 24 and to the axle on the left Crank Arm 55 Then apply grease to two Large Wave Washers 102 Slide an Upper Body Leg Spacer 9 and a Large Wave Washer 102 onto the Left Upper Body Leg 24 Make sure that the flat side of the Upper Body Leg Spacer is facing out ward Then slide the other Large Wave Washer onto the left Crank Arm 55 Slide the left Pedal Arm 32 onto the Left Upper B
12. and rubber mallet As you assemble 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 Wave Washer Large Wave M8 Split M8 Washer M8 x 23mm x M8 x 23mm x 101 2 Washer 102 4 Washer 97 16 95 4 1mm Washer 2mm Washer 31 4 96 8 M4 16mm M4 x 16mm M8 x 14mm Button M10 Split M10 Nylon 78 R H 4 Washer 99 2 Locknut 82 2 A EES mmm mmm M8 x 19mm Button M8 x 23mm Button M10 x 78mm Carriage Bolt 92 2 Screw 85 6 Screw 86 4 Dm CK M8 x 45mm Button M10 x 80mm Button Screw 93 2 Screw 90 6 1 See HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER on page 11 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 78mm Carriage Bolts 92 and two M10 Nylon Locknuts 82 2 Attach the Left and Right Frame Covers 36 37 around the Frame 1 with four M4 x 16mm Round Head Screws 80 3 With the help of anot
13. ant precau tions before using the elliptical exerciser 1 Read all instructions in this manual and all warnings on the elliptical exerciser before using the elliptical exerciser Use the ellipti cal exercise only as described in this manual It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions The elliptical exerciser is intended for home use only Do not use the elliptical exerciser in a commercial rental or institu tional setting Keep the elliptical exerciser indoors away from moisture and dust Place the 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 the elliptical exerciser to mount dis mount 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 the elliptical exerciser at all times The elliptical exerciser should not be used by persons weighing more than 275 Ibs 124 kg 8 10 11 12 13 14 Wear appropriate exercise clothes while using the elliptical exerciser Always wear athletic shoes for foot protection while exer cising Hold the handgrip pulse sensor or the upper body arms when mounting dismounting or using the elliptical exerciser The pulse sensor is not a medical device Various factors may affect the
14. ct WHAT IS COVERED Any failures or damage caused by unauthorized service misuse accident negligence improper assem 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 insur
15. e the product Include a letter explaining the product or prob lem and a copy of your proof of purchase if you believe the service 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 252621 R1007A Printed in China 2007 ICON IP Inc
16. her person carefully tip the elliptical exerciser onto its side Attach the Center Foot 40 to the Frame 1 with two M4 x 16mm Screws 78 Then return the ellipti cal 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 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 Button Screws 85 and four M8 Split Washers 97 Do ee ee Avoid pinching the not tighten the Button Screws yet Wire Harnesses 64 65 during this step 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 80 6 Apply a generous amount of the included grease to the Upper Body Axle 71 Insert the Upper Body Axle into the Upright 10 Be careful not to damage the Upper Wire Harness 65 Apply a small amount of grease to a Wave Washer 101 Slide the Wave Washer onto the left end of the Upper Body Axle 71 Identify the Left Upper Body Leg 24 which is marked with a sticker and orient it as shown Slide the Left
17. it will take a moment for the pedals to reach the selected resistance level Resistan 15 DI Follow your progress with the displays The upper right sec tion of the display can show the elapsed time the distance total revolutions you have pedaled 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 sec tion of the display can show your pedaling pace in revolutions per minute and the resistance level of the pedals The display will change modes every few seconds The display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 16 RPM The left section of the display will show a track representing 1 4 mile As you exercise indicators 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 Odo
18. meter 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 B 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 moving 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 automa
19. ms the console will regularly compare your heart rate to the target heart rate setting for the current segment of the program H 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 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 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 O 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 u
20. nded only as an exercise aid in determin ing heart rate trends in general The following guidelines will help you to plan your exercise program Remember that 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 the key to achieving the desired results is to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide The chart below shows recom mended heart rates for fat burning maximum fat burning and cardiovascular aerobic exercise 165 155 145 130 125 15 Y 103 Y 145 138 130 118 110 125 120 115 105 95 90 w 20 30 40 60 70 80 To find the proper heart rate for you first find your age at the bottom of the chart ages are rounded off to the nearest ten years Next find the three numbers above your age The three numbers are your training zone The lower two numbers are recommended heart rates for fat burning the highest number is the recommend ed heart rate for aerobic exercise Fat Burning To burn fat effectively you must exercise at a relative ly low intensity level for a sustained period of time 21 During the first few minutes of exercise your body uses easily accessible carbohydrate calories for ener gy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is
21. ntil the last segment of the program ends G Follow your progress with the displays See step 4 on page 14 Turn on the fan if desired See step 6 on page 15 When you are finished exercising the console will turn off automatically See step 7 on page 15 19 HOW TO USE AN IFIT PROGRAM Press any button on the console or begin pedaling to turn on the console See step 1 on page 14 H Insert an FIT Card and select a program To use an FIT program insert an FIT Card into the FIT slot make sure that the FIT Card is ori ented so the metal contacts are face down and are facing the slot When the FIT Card is proper ly inserted the indicator next to the slot will light and the words IFIT 1 will appear in the display GET y A y Card Workout Technology FIT Slot FIT Card Next select the desired program on the FIT Card by pressing the increase and decrease buttons next to the FIT slot A moment after you select a program the voice of a personal trainer will begin guiding you through your workout FIT programs work in the same way as preset programs To use the pro gram see steps 3 to 7 on page 16 When you are finished exercising remove the Fit Card Remove the Fit Card when you are finished exer cising Store the Fit 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
22. ody Leg 24 while sliding the left Link Arm 30 onto the axle on the left Crank Arm 55 Attach the Pedal Arm 32 to the Left Upper Body Leg 24 with an M8 x 23mm Button Screw 86 an M8 Washer 95 an Axle Cover 66 and an M8 x 23mm x 1mm Washer 31 Then attach the Link Arm 30 to the Crank Arm 55 with an M8 x 23mm Button Screw 86 an M8 Washer 95 a Large Axle Cover 52 and an M8 x 23mm x 1mm Washer 31 Repeat this step for the right Pedal Arm 32 and the right Link Arm 30 See step 4 Tighten the M8 x 19mm Button Screws 85 13 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 elliptical exerciser 11 HOW TO USE THE ELLIPTICAL EXERCISER HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER When the elliptical exerciser is not in use the frame can be folded out of the way To fold the elliptical exer ciser lift the handle on the rear of the elliptical exerciser until the elliptical exerciser locks into the vertical posi tion To unfold the elliptical exerciser first hold the handle press the latch button and then lower the frame to the floor HOW TO MOVE THE ELLIPTICAL EXERCISER To move the elliptical exerciser first fold it as described at the left Next stand in front of the ellipti cal exerciser and place one foot again
23. over of this manual for information about ordering replacement parts 25 R1007A EXPLODED DRAWING A Model No 831 23665 0 26 R1007A EXPLODED DRAWING B Model No 831 23665 0 ORDERING REPLACEMENT PARTS To order replacement parts see the front cover of this manual To help us assist you please be prepared to provide the following information when contacting us the MODEL NUMBER of the product 831 23665 0 the NAME of the product NordicTrack AUDIOSTRIDER 600 elliptical exerciser the SERIAL NUMBER of the product see the front cover of this manual the KEY NUMBER and DESCRIPTION of the part s see pages 24 to 27 LIMITED WARRANTY WHAT IS COVERED The entire NordicTrack elliptical exerciser Product is warranted to be free of all defects in material and workmanship WHO IS 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 Produ
24. preset program the name of the program and the maximum resistance level If the resistance level for the current segment is will appear in the display for a few seconds A too high or too low you can manually override profile of the resistance levels of the program will the resistance level by pressing the One Touch also scroll across the left side of the display 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 el of tones will sound and the program will pause To E 2 KE restart the program simply resume pedaling The EE program will continue until the last segment of the Resistance Resistance profile ends DI Follow your progress with the displays Begin pedaling to start the program See step 4 on page 15 Each program is divided into 30 one minute seg ments One resistance level and one target pace 5 Measure your heart rate if desired setting is programmed for each segment Note The same resistance level and or target pace set See step 5 on page 16 ting may be programmed for consecutive seg ments D Turn on the fan if desired During the program the program profile will show See step 6 on page 16 your progress see the drawing above The flashing segment of the profile represents the cur 7 When you a
25. re finished exercising the console 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 See step 7 on page 16 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 for a few seconds to alert you The resistance of the pedals will then change will turn off automatically 17 HOW TO USE A HEART RATE PROGRAM Press any button on the console or begin pedaling 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
26. st the center of the front stabilizer Pull the transport handle backward until the elliptical exerciser will roll on the front wheels Carefully move the elliptical exerciser to the desired position and then lower it Transport 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 Upper Body Arms 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 at the right how ever 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 13 CONSOLE DIAGRAM Heart Rate 2 Heart Rate 1 HE Dit D LG VIA Performance Interactive Card Workout Technology Aerobic 2 DEI Aerobic 1 C Weight Loss
27. tain 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 The key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and
28. tically 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 m Y E 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 console will turn off and the displays will be reset 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 HOW TO USE A PRESET PROGRAM Press any button on the console or begin a left indicator lights increase your pace when a pedaling to turn on the console right indicator lights decrease your pace When the center indicator lights maintain your current See step 1 on page 15 pace Important The program target pacer is intended only to provide a goal Make sure to H Select a preset program pedal at a pace that is comfortable for you 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 faster gt _ gt O slower When you select a
29. to burn fat adjust the intensity of your exercise until your heart rate is near the lowest num ber in your training zone as you exercise For maximum fat burning adjust the intensity of your exercise until your heart rate is near the middle num ber in your training zone as you exercise Aerobic Exercise If your goal is to strengthen your cardiovascular sys tem your exercise must be aerobic Aerobic exer cise is activity that requires large amounts of oxygen for prolonged periods of time This increases the demand on the heart to pump blood to the muscles and on the lungs to oxygenate the blood For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise WORKOUT GUIDELINES Each workout should include the following three parts A warm up consisting of 5 to 10 minutes of stretching and light exercise A proper warm up increases your body temperature heart rate and circulation in prepa ration for exercise Training zone exercise consisting of 20 to 30 min utes of exercising with your heart rate in your training zone Note During the first few weeks of your exer cise program do not keep your heart rate in your training zone for longer than 20 minutes A cool down with 5 to 10 minutes of stretching This will increase the flexibility of your muscles and will help to prevent post exercise problems EXERCISE FREQUENCY To main
30. ve ques AVWARNING 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 is 831 23665 0 The serial number can be found on a decal attached to the elliptical exerciser see the front cover of this manual for the location of the decal Before reading further please familiarize yourself with the parts that are labeled in the drawing below e Misuse of this machine Upper Body Arm may result in serious injury Read user s manual prior to use and follow all warnings and instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling Spinning pedals can cause injury Water Bottle Holder Console Pulse Sensor 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 Pedal Disc Latch Button Handle REAR RIGHT SIDE 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 GK adjustable wrench lt
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