Nikon 18208133055 Digital Camera User Manual
Contents
1. 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 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 faster lights increase your pace when a right indicator slower lights decrease your pace When the center indicator lights main tain 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 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 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 seconds2. REDE CR iR n 26 ORDERING REPLACEMENT PARTS sess rr Back Cover LIMITED WARRANTY si a cea ae RR eee eek eee E RR ora x ce ERR RA E AR RE KA CR en Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been applied in the locations shown If a AWARNING decal is missing or illegible call the telephone number on the front cover of may result in serious this manual and request a free replace i ment decal Apply the decal in the loca prior to use and follow tion shown Note The decals may not be instructions shown at actual size Do not allow children 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 RA 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
3. Programs Odometer OneTouch 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 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 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 the target heart rate settings while you exercise 14 The console also features the new FIT 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 FIT cards are available separately To purchase F
4. 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 USE A HEART RATE PROGRAM 1 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 of the program If you have select ed heart rate program 2 press the increase a
5. 1 attach the Front Stabilizer 4 to the Frame with two M10 x 80mm Button Screws 93 two M10 Split Washers 99 and two M10 Nylon Locknuts 82 Attach the Left and Right Frame Covers 36 37 around the Frame 1 with four 8 x 1 2 Blunt Screws 92 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 8 x 1 2 Screws 81 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 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 Avoid pinching the Wire Harnesses 64 65 during this step Then insert the Upright 10 into the Frame 1 Attach the Upright with four M8 x 20mm Button Screws 85 and four M8 Split Washers 97 Do not tighten the Button Screws yet Avoid pinching the Wire Harnesses 64 65 during this step 5 Orient the Left and Right Upright Covers 19 20 as shown Attach the Upright Covers around the Upright 10 with five 8 x 1 2 Blunt Screws 92 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 U
6. 831 23765 1 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 ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions for a period of one 1 year from the date of purchase This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre authorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to any product or damage to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used
7. 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 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 p
8. x 1 2 Screws 81 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 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 NN the shaft of a WC 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 15 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 EXERCISE GUIDELINES WARNING 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 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 ra
9. 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 8 x 3 4 Screw 8 x 3 4 Flat Head Screw Wave Washer 8 x 1 2 Screw M10 Nylon Locknut M6 x 12mm Button Screw M8 x 16mm Patch Screw M8 x 20mm Button Screw M8 x 20mm Patch Screw M8 x 32mm Button Screw M8 x 25mm Bolt Set Large Wave Washer M8 x 40mm Button Screw Key Qty SNAGAON Nah Description M10 x 60mm Button Bolt 8 x 1 2 Blunt Screw M10 x 80mm Button Screw M8 Nylon Locknut M8 Washer M8 x 12mm Button Screw M8 Split Washer Right Crank Arm M10 Washer Side Shield Fastener Adjustment Pin Key No Qty NSNNNNAN Description Adjustment Spacer Large Snap Ring M10 x 58mm Patch Bolt 31mm Wave Washer Adjustment Spring Link Arm Bracket Adjustment Arm User s Manual Hex Key Grease Packet 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 R1107A EXPLODED DRAWING A Model No 831 23765 1 26 R1107A EXPLODED DRAWING B Model No
10. IT 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 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 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 Begin pedaling and change the resistance of the pedals as desired As you pedal change the resis tance of the pedals pai by pressing the Resistance 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 selec
11. Model No 831 23765 1 Serial No Write the serial number in the space above for reference QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us 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 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference O www nordictrack com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS icu deudor ze d eser ab ed act OR eda Roe EUR d ee d e 3 BEFORE YOU BEGIN s och erated kw bu ee Roe SORA Grub ORG Rea UR b 4 ASSEMBLY cere resas reor d Had tee Cod Pew ad da erri PA paa la UG Ye o Ps 5 HOW TO USE THE ELLIPTICAL EXERCISER e re 12 MAINTENANCE AND TROUBLESHOOTING sese re 20 EXERCISE GUIDELINES 1552 x ac ede ux Ex ete a Way ex EROR d UR XR e Reb caa 21 PART LIST sissi t dence ra aa DEHPEYE Reade eee OPI Y eg e dad 24 EXPLODED DRAWING cuco o cara gues m Exe E a
12. able 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 M8 x 25mm Bolt Sets 88 and the two 8 x 1 2 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 M8 x 25mm Bolt Sets 88 and the 8
13. ard 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 1 Key No Qty OONDARWND Na Sj SB SH SH da y A HH NMNMBRH HNN HH HAH NND A AH AH AH Aa Aas A A AA ND AIAAMZIAAAA ON Description Key No Qty Frame 46 1 Folding Frame 47 1 Rear Stabilizer 48 1 Front Stabilizer 49 1 Left Pedal Bracket 50 1 Right Pedal Bracket 51 1 Upper Bushing Assembly 52 2 Upper Body Arm Endcap 53 4 Upper Body Leg Spacer 54 4 Upright 55 1 Console 56 1 Disc 57 1 Disc Cover 58 2 Left Side Shield 59 2 Right Side Shield 60 1 Stabilizer Endcap 61 1 Wheel 62 2 Link Axle 63 2 Left Upright Cover 64 1 Right Upright Cover 65 1 Pivot Bushing 66 2 Left Upper Body Arm 67 4 Right Upper Body Arm 68 2 Left Upper Body Leg 69 1 Latch Axle 70 1 Left Rear Upper Body Cover 71 1 Left Front Upper Body Cover 72 1 Right Rear Upper Body Cover 73 2 Right Front Upper Body Cover 74 1 Link Arm 75 2 M8 x 23mm Washer 76 1 Pedal Arm 77 2 M6 Washer 78 16 Left Pedal 79 4 Right Pedal 80 2 Left Frame Cover 81 6 Right Frame Cover 82 4 Latch Spring 83 8 Pedal Arm Cover 84 6 Center Foot 85 14 Latch Button 86 6 Link Bearing 87 4 Link Arm Pad 88 5 Eddy Mechanism 89 2 Eddy Crank Assembly 90 6 24 R1107A Description Pillow Block Idler Idler Pulley Eddy Motor Reed Switch Wire Clamp Adjustment Knob Pivot
14. 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 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 too tightly For opti mal 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 spee
15. cal 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 exerciser and place one foot against the center of 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 el
16. d 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 console will turn off and the displays will be reset HOW 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 ments 4 0 rs Resistance Resistance
17. e Washer 89 Grease Slide an Upper Body Leg Spacer 9 and a Large Wave Washer 89 onto the Left Upper Body Leg 24 Make sure that the flat side of the Upper Body Leg Spacer is facing out ward At the same time slide the left Pedal Arm 32 onto the Left Upper Body Leg 24 and insert the left Link Arm 30 into the left Link Arm Bracket 107 Apply a small amount of grease to an M10 x 58mm Patch Bolt 104 and to the left Link Arm Bracket 107 Attach the Link Arm 30 to the Link Arm Bracket with the Patch Bolt an M8 x 23mm Washer 31 and an M8 Nylon Locknut 94 Then attach the Pedal Arm 32 to the Left Upper Body Leg 24 with an M8 x 20mm Patch Screw 86 an Axle Cover 66 and an M8 x 23mm Washer 31 Repeat this step for the right Pedal Arm 32 and the right Link Arm 30 See step 4 Tighten the M8 x 20mm Button Screws 85 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 Note See HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL EXERCISER on page 13 and make sure that the right and left sides of the ellip tical exerciser are adjusted to the same stride length 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 ellipti
18. for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental 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 This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 255781 R1107A Printed in USA 2007 ICON IP Inc
19. h 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 ented so the metal contacts are face down and are facing the slot When the iFIT card is properly inserted the indicator next to the slot will light and the name of the iFit program will appear in the display OE Dit y 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 17 3 When you are finished exercising remove the iFIT card Remove the iFIT card when you are finished exer cising 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 c
20. heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretc
21. hes 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 outw
22. liptical 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 HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL EXERCISER To adjust the stride of the elliptical exerciser first 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 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 holes in the crank arm Adjustment Adjustment Bracket Pin Adjustment Knob Adjust the other side of the elliptical exerciser in the same way make sure that each side of the elliptical exerciser is adjusted to the same stride length 13 CONSOLE DIAGRAM C Heart Rate 2 Heart Rate 1 VIA Performance Interactive Card Workout Technology Aerobic 2 DEI Aerobic 1 cz sowe 4 Weight Loss Program Target Pacer 2 E MED NL e e OneTouch
23. nd 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 During both programs the console will regularly compare your heart rate to the target heart rate setting fo
24. nsole 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 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 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 8 x 3 4 Screws 78 start all four Screws and then tighten them Avoid pinch ing the wire harnesses during this step 11 Orient a Pedal Arm 32 as shown Attach the Left Pedal 34 to the Pedal Arm with three M8 x 40mm Button Screws 90 and three M8 Split Washers 97 Repeat this step for the Right Pedal not shown and the other Pedal Arm not shown 10 Console Wire Harness 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 Then 24 apply grease to a Large Wav
25. pper Wire Harness 65 Apply a small amount of grease to a Wave Washer 80 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 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 20mm Patch Screw 86 and an M8 x 28mm Washer 31 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 16mm Patch Screws 84 and three M8 x 28mm Washers 31 start all three Patch Screws and then tighten them Attach the Right Upper Body Arm 23 in the same way 8 Have another person 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 Left Rear Upper Body Cover 26 with a 8 x 3 4 Screw 78 Then attach the Left Front Upper Body Cover 27 with four 8 x 3 4 Screws 78 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 elliptical exerciser has been exposed to cold tempera tures allow it to warm to room temperature before inserting batteries into the Co
26. r 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 When a left indicator faster lights in crease your pace when a right indicator slower 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 C 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 wit
27. te trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 21 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your
28. ted 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 20 04 your pedaling pace in 0 revolutions per minute and the resis tance level of the ped als 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 RPM 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
29. the packing materials until assembly is completed Assembly requires the included hex keys and your own Phillips screwdriver 3 adjustable wrench a 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 near the end of this manual The number following the parentheses is the quantity needed for assembly Note Some small parts may have been pre assembled If a part is not in the hardware kit check to see if it has been preassembled Wave Washer Large Wave M8 Split M10 Split M8 x 23mm 80 2 Washer 89 2 Washer 97 10 Washer 99 4 Washer 31 12 M8 Nylon M10 Nylon 8 x 1 2 8 x 1 2 Blunt 8 x 3 4 Locknut 94 2 Locknut 82 2 Screw 81 2 Screw 92 9 Screw 78 14 M8 x 16mm Patch M8 x 20mm Button 8 x 20mm Patch M8 x 58mm Button Screw 84 6 Screw 85 4 Screw 86 4 Bolt 104 2 Lai _i M8 x 40mm Button M10 x 80mm Button Screw 93 4 Screw 90 6 To make assembly easier read the information on page 5 before you begin assembling the elliptical exerciser 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
30. ulse 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 pain 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 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 Pedal Disc Adjustment Knob 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
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