Horizon Fitness 4.0E Elliptical Trainer User Manual
Contents
1. 4 ELITE 20E _ TABLE OF CONTENTS SAFETY INSTRUCTIONS tie sca asi 3 GETTING STARTED POWER MOVING FOOT POSITION KNOW YOUR ELLIPTICAL Elite 2 0E 9 QUICK START UP Elite 2 0E aN 10 PROGRAMMING 11 DISPLAY Elite 2 0E t 12 KNOW YOUR ELLIPTICAL Elite 3 0E amp Elite 4 0 13 QUICK START UP Elite 3 0E amp Elite 4 OE 14 DISPLAY Elite 3 0E amp Elite 4 OE 15 PROGRAM PROFILES ttt 18 USING YOUR THR Zone PROGRAM 19 HEART RATE ZONE amp MONITORING 21 TROUBLESHOOTING u nnde rete 22 COMMON PRODUCT QUESTIONS 24 EXERCISE GUIDELINES eene nnne 25 ROUTINE MAINTENANCE ee 26 DEVELOPING A FITNESS PROGRAM amp WARM UP amp COOL DOWN eennnnnnnnnnnnnnnnnnnnnnnntnnnnntnnnnnnnnn 28 FOOT POSITIONING ii FITNESS GOALS ae p reel WEEKLY LOG SHEETS austin MONTHLY LOG SHEETS HOME USE WARRANTY A CAUTION Read all precautions and instructions in this manual before using this equipment Save this manual for future reference IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS When using an electrical product basic precautions should always be followed Read all instructions before using this exercise product WARNING WARNING To reduce the risk of burns fire electrical2. EVERY WEEK Clean underneath the elliptical following these steps Turn off the elliptical trainer with the on off switch Then unplug the power cord at the wall outlet Elite 3 0E and Elite 4 Move the elliptical trainer to a remote location Wipe or vacuum any dust particles or other objects that may have accumulated underneath the elliptical trainer Return the elliptical trainer to its previous position EVERY MONTH Inspect all assembly bolts and pedals on the machine for proper tightness Clean any debris off of the pedal arm wheels and guide rails 26 HOW HARD How hard you workout is also determined by your goals If you use your elliptical trainer to prepare for a 5K run you will probably work out at a higher intensity than if your goal is general fitness Regardless of your long term goals always begin an exercise program at low intensity Aerobic exercise does not have to be painful to be beneficial There are two ways to measure your exercise intensity The first is by monitoring your heart rate and the second is by evaluating your perceived exertion level this is simpler than it sounds Note Always consult your physician before beginning an exercise program PERCEIVED EXERTION LEVEL The second and simpler way to gauge your exercise intensity is to evaluate your perceived exertion level While exercising if you are too winded to maintain a conversation without gasping you are working out too
3. THUR FRI SAT WEEKLY TOTALS WEEK _ WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED THUR FRI SAT WEEKLY TOTALS 31 MONTHLY LOG SHEET MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS 32 LIMITED HOME USE WARR FRAME LIFETIME Horizon Fitness warrants the frame against defects in workmanship and materials for the life time of the original owner BRAKE LIFETIME Horizon Fitness warrants the brake against defects in workmanship and materials for the life time of the original owner ELECTRONICS amp PARTS 2 YEARS Horizon Fitness warrants the electronic components and all original parts for a period of two years from the date of original purchase so long as the device remains in the possession of the original owner LABOR I YEAR Horizon Fitness shall cover the labor cost for the repair of the device for a period of one year from the date of the original purchase so long as the device remains in the possession of the original owner EXCLUSIONS AND LIMITATIONS This warranty applies only to the original owner and is not transferable This warranty is expressly limited to
4. ENTER YOUR SERIAL NUMBER IN BOX BELOW Refer to this number when calling for service and also enter this serial number on your Warranty Card and in your own records Be sure to read the Safety Instructions and complete Owner s Guide before using your new elliptical trainer WARRANTY REGISTRATION Your warranty card must be completed and sent to Horizon Fitness within thirty days of purchase or reg istered on line at www horizonfitness com before a warranty claim can be processed Please keep receipt with owner s guide as it may be required for a warranty claim Make sure to send in warranty registra tion card to validate your warranty GETTING STARTED POWER The console on your Elite 2 0E is powered by 2 AA batteries which are replaceable through the back side of the console Your elliptical itself is powered by you Your programmable Elite 3 0E and Elite 4 0E elliptical trainer is powered by a power supply The power supply must be plugged into the power jack which is located in the front of the machine near the front foot tube LEVELING Elite 4 0E only The elliptical trainer should be level for optimum use Once you have placed the elliptical trainer where you intend to use it raise or lower the adjustable levelers located on the bottom of the rear base frame Once you have leveled the elliptical trainer lock the levelers in place by tightening the wing nuts against the frame amp Y
5. erratic readout if consistently holding the handlebars TELEMETRIC CHEST TRANSMITTER Elite3 OE and Elite 4 0E only Prior to wearing the chest transmitter on your chest moisten the two rubber electrodes with water Center the chest strap just below the breast or pectoral muscles directly over your sternum with the Horizon Fitness logo facing out Note The chest strap must be tight and properly placed to receive an accurate and consistent readout If the chest strap is too loose or positioned improperly you may receive an erratic or inconsistent heart rate readout If you have any problems with the heart rate function please refer to pages 22 amp 23 in the trou bleshooting section WARNING The heart rate function is not a medical device Various factors may affect the accuracy of your heart rate reading The heart rate reading is intended only as an exercise aid 20 THR Zone TARGET HEART RATE ZONE Your Target Heart Rate Zone is a percentage of your maximum heart rate Target Zones will vary for each individual depending on age current level of conditioning and personal fitness goals The American Heart Association recommends working out at a Target Heart Rate Zone of between 60 and 75 of your maximum heart rate See the chart below for convenient reference EXAMPLE for a 42 year old user find AGE along the bottom of the chart round to 40 follow AGE column up to the TARGET ZONE BAR RESULTS 60 of max
6. need time to adjust to the new activity If your goal is weight loss a longer exercise session at lower intensities has been found to be most effective A workout time of 48 min utes or more is recommended for best weight loss results 25 WHAT KIND OF ROUTINE MAINTENANCE IS REQUIRED We use sealed bearings throughout our ellipticals so lubrication is not needed The most important maintenance step is to simply wipe your perspiration off the trainer after each use HOW DO I CLEAN MY HORIZON FITNESS ELLIPTICAL TRAINER Clean with soap and water cleaners only Never use solvents on plastic parts Cleanliness of your elliptical trainer and its operating environment will keep maintenance problems and service calls to a minimum For this reason Horizon Fitness recommends that the following pre ventive maintenance schedule be followed WARNING AFTER EACH USE DAILY Turn off the elliptical trainer with the on off switch and unplug the power cord from the wall outlet WARNING To remove power from the elliptical the power cord must be disconnected from the wall outlet Elite 3 0E and Elite 4 0E Wipe down the elliptical trainer with a damp cloth Never use solvents as they can cause damage to the elliptical Inspect the power cord If the power cord is damaged contact Horizon Fitness Make sure the power cord is not underneath the elliptical trainer or in any other area where it can become pinched or cut
7. the repair or replacement of a defective frame electronic component or defective part and is the sole remedy of the warranty The warranty does not cover normal wear and tear improp er assembly or maintenance or installation of parts or accessories not originally intended or com patible with the elliptical trainer as sold The warranty does not apply to damage or failure due to accident abuse corrosion discoloration of paint or plastic or neglect Horizon Fitness shall not be responsible for incidental or consequential damages All returns must be pre authorized by Horizon Fitness Horizon Fitness obligation under this warranty is limited to replacing or repairing at Horizon Fitness option the product at one of its authorized service centers An Horizon Fitness authorized service center must receive all products for which a warranty claim is made These products must be received with all freight and other transportation charges prepaid accompanied by sufficient proof of purchase Parts and electronic components reconditioned to As New Condition by Horizon Fitness or its vendors may sometimes be supplied as warranty replacement parts and constitute fulfillment of warranty terms This warranty gives you specific legal rights and your rights may vary from state to state This warranty is applicable to sales made only by Horizon Fitness its affiliates subsidiaries and authorized distributors of Horizon Fitness products within the U S and Cana
8. using the using the or Sara Sb Press and hold the Stop button to reset the Elliptical Trainer 14 DISPLAY TIME Shown as Minutes Seconds View the time remaining or the time elapsed in your workout DISTANCE Shown as Miles View the accumulated distance during your workout DISTANCE CALORIES Shown as total accumulated calories burned during your workout RPM Shown as Revolutions per Minute Improve striding technique while reducing leg muscle fatigue by striding between 60 amp 70 RPM 15 DISPLAY RESISTANCE During a workout the amount of resistance can be adjusted by pressing the plus or minus buttons on the console The resistance levels vary from level 1 to 16 level 1 being the easiest and level 16 being the most difficult RESISTANCE WATTS A measurement of your expending energy May be used to evaluate and quantify your fitness progress over time WATTS t HEART RATE Shown as Beats per Minute You can monitor your heart rate at any time during your workout by holding the heart rate grips or wearing the chest transmitter HEART RATE PROFILE Allows you to view your program intensity while you exercise Each horizontal row of LED s represents 2 a E 8 8 c eo E E e 8
9. E resistance levels 16 CHOOSING PROGRAM To choose a program press the quick program key The program profile lights will show you which program you have selected Once you choose a program wait for 5 seconds and you will see the resistance level flashing in the Resistance window CHOOSING A RESISTANCE With the resistance level flashing press the plus or minus buttons to adjust your resistance level Once you choose a resistance level wait for 5 sec onds and you will see the time flashing in the Time window CHOOSING A TIME With the time flashing press the plus or minus buttons to adjust your program time Once you choose your time press the Start button and begin you workout FINISHING YOUR WORKOUT RESISTANCE RESISTANCE Press the Stop button to pause your workout press and hold to reset your workout Remember to gradually slow down your pace before stopping or pausing your workout The machine will not stop moving if you stop your feet abruptly After you have finished your workout the console will retain the data from your workout for 45 seconds before resetting 17 PROGRAM PROFILES MANUAL Customized workouts allowing the user to adjust resistance level to the user s preference INTERVALS Improves your strength speed and end
10. OLUTION If you are using the chest strap there may be a poor connection between the elec trodes and the skin Remoisten the electrodes with water SOLUTION The chest strap may not be positioned properly Reposition the chest strap It may be necessary to experiment with the fit and position of the chest strap SOLUTION Verify that the distance between the chest strap and the console is not beyond the rec ommended range of 36 inches SOLUTION The battery in the chest strap may be dead Take the chest strap to a jewelry store or return to Horizon Fitness for a battery replacement 22 PROBLEM Erratic or Inconsistent Readout SOLUTION This is often caused by dry electrodes or a loose chest strap Elite 3 0E and Elite 4 0E only Moisture on the rubber electrodes is required for proper operation Try a more generous coat ing of water on the electrodes and tightening the chest strap Chest your exercise environment for sources of interference such as high power lines large motors etc You may experience an erratic readout under the following conditions Gripping the heart rate handlebars too tight Try to maintain moderate pressure while holding onto the heart rate handlebars Constant movement and vibration due to constantly holding the heart rate grips while exercising When you are breathing heavily during a workout When your hands are constricted by wearing a ring When your hands are dry or cold Try moistening your palm
11. da WARRANTY REGISTRATION Your warranty card must be completed and sent to Horizon Fitness or register on line at www hori zonfitness com before a warranty claim can be processed 33 oR Zo Designed for life HORIZON FITNESS 800 BURTON BOULEVARD DEFOREST WISCONSIN 53532 phone 1 888 993 3199 fax 1 608 842 1660 ww w horizonfitness com Rev 1 1
12. dismounting the machine OPERATION It is essential that your elliptical trainer is used only indoors in a climate controlled room If your ellip tical trainer has been exposed to colder temperatures or high moisture climates it is strongly recom mended that the elliptical trainer is warmed up to room temperature before first time use Failure to do so may cause premature electronic failure CHILDREN Keep children off of your elliptical trainer at all times When the elliptical is in use young children and pets should be kept at least 10 feet away CLEANING Clean with soap and slightly damp cloth only Never use solvents CONGRATULATIONS on choosing a Elite Series elliptical trainer You ve taken an important step in developing and sustaining an exercise program Your elliptical trainer is a tremendously effective tool for achieving your personal fitness goals Regular use of your elliptical trainer can improve the quality of your life in so many ways Here are just a few of the health benefits of aerobic exercise Weight Loss A Healthier Heart Improved Muscle Tone Increased Daily Energy Levels Reduced Stress Help In Countering Anxiety and Depression An Improved Self Image The key to reaping these benefits is to develop the exercise habit Your new elliptical trainer will help you eliminate the obstacles that prevent you from getting in your exercise time Inclement weather and darkness won t int
13. econds Make sure that you do not bounce while stretching Sit upright again Repeat for a total of 8 repetitions THE IMPORTANCE OF WARM UP AND COOL DOWN WARM UP The first 2 to 5 minutes of a workout should be devoted to warming up The warm up will limber your muscles and prepare them for more strenuous exercise Make sure that you warm up on your Horizon Fitness product at a slow pace COOL DOWN Never stop exercising suddenly A cool down period allows your heart to readjust to the decreased demand Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower After the cool down repeat the stretching exercises listed above to loosen and relax your muscles 28 FOOT POSITIONING Your elliptical trainer offers a variety of foot positions Moving your foot to the forward most posi tion of the foot pad increases your step height which will create a feel similar to a step machine Placing your foot toward the back of the foot pad decreases your step height and creates more of a gliding feel similar to a smooth walk or run Your elliptical trainer also allows you to pedal both forward and backwards to offer a variation to your workout and to focus on other major leg muscle groups such as your hamstrings and calves 29 ACHIEVING YOUR FITNESS GOALS An important step in developing a long term fitness program is to determine your goals Is your primary goal for exercising on your elliptica
14. erfere with your workout when you use your elliptical trainer in the comfort of your home This manual provides you with basic information for using and enjoying your new machine A more complete knowledge of your new elliptical trainer will assist you in realizing your goal of a healthy lifestyle CAUTION CAUTION BEFORE BEGINNING ANY EXERCISE PROGRAM ALWAYS CONSULT YOUR PHYSICIAN IF YOU EXPERIENCE CHEST PAINS NAUSEA DIZZINESS OR SHORTNESS OF BREATH STOP EXERCIS ING AND CONSULT YOUR PHYSICIAN BEFORE CONTINUING IMPORTANT PLEASE READ BEFORE USE ASSEMBLY CAUTION There are several areas during the assembly process of a elliptical trainer that special attention must be paid It is very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened If the assembly instructions are not followed correctly the ellip tical trainer could have frame parts that are not tightened and will seem loose and may cause tating noises To prevent damage to the elliptical trainer the assembly instructions must be reviewed and corrective actions should be taken Before proceeding find your elliptical trainer s serial number located under the left side cover for all models and enter it in the space provided below Also locate the model name for all models which is located on the side cover see drawing below SERIAL NUMBER AND MODEL NAME LOCATION Note Actual model may differ from drawing
15. hard A good rule of thumb is to work to the point of exhilaration not exhaustion If you cannot catch your breath it s time to slow down Always be aware of other warning signs of overexertion 27 DEVELOPING A FITNESS PROGRAM STRETCH FIRST Before using your Horizon Fitness product it is best to take a few minutes doing a few gentle stretch ing exercises Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury Ease into each of these stretches with a slow gentle motion Do not stretch to the point of pain Make sure not to bounce while doing these stretches WALL PUSH Stand near a wall with the toes of one foot about 18 from the wall and the other foot about 12 behind the other foot Lean forward pushing against the wall with your palms Keep your heels flat and hold this position for a count of 15 seconds Make sure that you do not bounce while stretching Alternate positions of your feet and repeat for a total of 8 repetitions STANDING QUADRICEPS STRETCH Using a wall to provide balance grasp your left ankle with your left hand and hold your foot against the back of your thigh for a count of 15 seconds Repeat with your right ankle and hand and contin alternating for a total of 8 repetitions SEATED TOE TOUCH Sit on the floor with your legs together and straight out in front of you Do not lock your knees Extend your fingers towards your toes and hold for a count of 15 s
16. imum Hear Rate 108 Beats Per Minute 75 of max imum Heart Rate 135 Beat Per Minute 100 75 60 Beats per Minute Age 20 25 30 35 40 45 50 55 60 65 21 TROUBLESHOOTING YOUR ELLIPTI Your Horizon Fitness elliptical is designed to be reliable and maintenance free However if you do experience problems with your elliptical please reference the troubleshooting guide listed below PROBLEM There is no display on the console SOLUTION Remove the console and verify that the console cable is attached properly making sure that the cable is securely inserted into the console PROBLEM The elliptical trainer makes a squeaking or chirping noise SOLUTION Loosen all bolts attached during the assembly process grease the threads and tight en again PROBLEM The resistance levels seem to be incorrect seeming too hard or too easy SOLUTION Reset the console and allow the resistance to reset to the default position Restart the console and retry the resistance levels PROBLEM Roller wheels appear to be leaving particles on the guiderails SOLUTION This is considered normal wear of the elliptical wheels To remove simply wipe off the roller wheels and guide rails with a damp cloth HEART RATE TROUBLESHOOTING PROBLEM There is no heart rate reading SOLUTION Remove the console and verify that the heart rate cables are attached properly mak ing sure that the cables are securely inserted into the console S
17. l trainer to lose weight Improve muscle Burn Stress Prepare for the spring racing schedule Knowing what your goals are will help you develop a more successful exercise program Below are some common exercise goals Weight Loss Weight Maintenance Improve Body Shape and Tone Strengthen Leg Muscles Increased Energy Level Improved Sleep Patterns Improved Sports Performance Stress Reduction Improved Cardiovascular Endurance If possible try to define your personal goals in precise measurable terms and then put your goals in writing The more specific you can be the easier it will be to track your progress If your goals are long term divide them up into monthly and weekly segments Longer term goals can lose some of the immediate motivation benefits Short term goals are easier to achieve Your elliptical trainer console provides you with several readouts that can be used to record your progress You can track Distance Calories or Time Time is the most important and useful of test functions KEEPING AN EXERCISE DIARY Photocopy the weekly and monthly log sheets on the following pages to make your personal exer cise log book As time goes by you ll be able to look back with pride at the work you ve done As your fitness improves you can look back and see how far you ve come 30 WEEKLY LOG SHEET WEEK WEEKLY GOAL DAY DATE DISTANCE CALORIES TIME COMMENTS SUN MON TUES WED
18. our elliptical trainer has a pair of transport wheels built into the front of the frame To move firmly grasp the back end of the frame for the Elite 4 0E and console mast for Elite 3 0E and 2 0E Using the transport grips on the Elite 4 0E and the console mast on the Elite 3 0E and Elite 2 0E carefully lift and roll ELITE 4 0E CAUTION CAUTION Our elliptical trainers are well built and heavy weighing up to 200lbs Use care and additional help if necessary when moving KNOW YOUR ELLIPTICAL GRIP PULSE CONSOLE HANDLE BAR we TENSION KNOB CONSOLE MAST CONSOLE MAST BOOT FRONT FOOT TUBE TRANSPORT WHEEL PEDAL ARM HANDLE BAR GUIDE RAIL LINK QUICK START UP Simply begin exercising The console will automatically begin counting up and tracking your infor mation RESET Press and hold the reset button on the console 10 PROGRAMMING CHOOSING YOUR TIME Press the SET TIME button on the console to select your workout time time is set in 1 minute incre ments STARTING YOUR WORKOUT Start pedaling the console will automaticly begin counting down FINISHING YOUR WORKOUT Remember to gradually slow down your pace before stopping your workout The machine will not stop moving if you stop your feet abruptly After you have finished your workout the console will beep several times to let you know your workout is finished 11 DISPLAY TIME Shown as Minute
19. s Seconds View the time remaining or the time elapsed in your workout DISTANCE Shown as Miles View the accumulated distance during your DISTANCE workout SPEED SPEED Shown as your speed in miles per hour RPM RPM Shown as Revolutions per Minute Improve striding technique while reducing leg muscle fatigue by striding between 60 amp 70 RPM PULSE PULSE Shown as Beats Per Minute Used to monitor your heart rate during your workout dis played when contact is made with both grips Pulse can only be viewed while on the pulse screen KNOW YOUR ELLIPTICAL CONSOLE GRIP PULSE s HANDLE BAR CONSOLE MAST CONSOLE MAST BOOT FRONT FOOT TUBE FOOT PAD TRANSPORT WHEEL HANDLE BAR LINK GUIDE RAIL GRIP PULSE CONSOLE _ HANDLE BAR CONSOLE MAST CONSOLE MAST BOOT FRONT FOOT TUBE FOOT PAD QUICK START UP Simply press the Start button to begin exercising The program will automatically default to the Manual program unless another program is selected ZA HEART RATE 0 0 OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO OOOOOOOO 0 0 joooooooo 0 go DISTANCE TIME CALORIES RESET 5 level
20. s or rubbing them together to warm Anyone with heavy arrhythmia Anyone with arteriosclerosis or peripheral circulation disorder Anyone whose skin on the measuring palms is especially thick Note Outside interference sources such as computers motors and fluorescent lights may cause the heart rate reading to be erratic If the above troubleshooting section does not remedy the problem discontinue use and turn the power off DO NOT RETURN TO THE STORE PLEASE CONTACT THE HORIZON FITNESS CUSTOMER ASSISTANCE CENTER TOLLFREE 1 888 993 3199 www horizonfitness com 23 COMMON PRODUCT QUESTIONS ARE THE SOUNDS MY ELLIPTICAL TRAINER MAKES NORMAL Our elliptical trainers are some of the quietest available because they use belt drives and friction free magnetic resistance We use the highest grade bearings and belts to minimize noise However because the resistance system itself is so quiet you will occasionally hear other slight mechanical nois es Unlike older louder technologies there are no fans friction belts or alternator noises to mask these sounds on our elliptical trainers These mechanical noises which may or may not be intermittent are normal and are caused by the transfer of significant amounts of energy to a rapidly spinning flywheel All bearings belts and other rotating parts will generate some noise which will transmit through the casing and frame It is also normal for these sounds to change slightly during a worko
21. shock or injury to persons Use this exercise product for its intended use as described in this Owner s guide Do not use attachments not recommended by the manufacturer Never drop or insert any object into any opening Do not remove the elliptical trainer s side covers Service should be performed only by an authorized Horizon Fitness service provider Never operate this elliptical trainer if it has a damaged cord or plug if it is not working properly if it has been damaged or immersed in water Keep the cord away from heated surfaces Do not use outdoors Only use the power cord provided with your elliptical trainer Never place the power cord under carpeting or place any object on top of the power cord which may pinch or damage it Unplug your elliptical trainer before moving it OTHER SAFETY TIPS FOR YOUR ELLIPTICAL TRAINER CAUTION CAUTION f you experience chest pains nausea dizziness or shortness of breath stop exercising immediately and consult your physician before continuing Do not turn pedal arms by hand Do not wear clothing that might catch on any part of the elliptical trainer Make sure handlebars are secure before each use Read the owner s guide before operating this elliptical trainer Maintain a comfortable pace Do not sprint above 80 rpms on this machine To maintain balance it is recommended to keep a grip on the handlebars while exercising mounting or
22. te warm up time before it will get you in your target heart rate zone After the 5 minute warm up period the resistance level will increase gradually to get the user to the entered target heart rate zone Once the user is at the target heart rate zone plus or minus 5 beats the resistance level will remain at the current resistance level The last 5 minutes of the program will begin the cool down period At this time the program will grad ually decrease the resistance level to give the user a smooth cool down NOTE The Chest Strap Transmitter is required to use the THR Zone program CHEST STRAP TRANSMITTER PLACEMENT AND MOISTENING THE ELECTRODES APPLY MOISTURE HERE C OD BACKSIDE OF CHEST TRANSMITTER 19 FEEDBACK Your elliptical trainer offers two heart rate feedback options You may choose to use the heart rate handlebars or the chest transmitter for a hands free workout HEART RATE HANDLEBAR Place the palm of your hands directly on the heart rate handlebars Both hands must grip the bars for your heart rate to register When griping the handlebars do not grip tightly Holding the grips tightly may elevate your blood pressure Try to maintain moderate pressure while holding onto the heart rate handlebars It is recommended that you hold the handlebars only long enough to see your heart rate readout on the console You may experience an
23. tical trainer allows you to pedal both forward and backwards to exercise and strengthen a wider range of muscles 24 ERCISE GUIDELINES Always consult your physician before beginning an exercise program HOW OFTEN The American Heart Association recommends that you exercise at least 3 to 4 days per week to main tain cardiovascular fitness If you have other goals such as weight or fat loss you will achieve your goal faster with more frequent exercise Whether it s 3 days or 6 days remember that your ultimate goal should be to make exercise a lifetime habit Many people are successful staying with a fitness program if they set aside a specific time of day to exercise It doesn t matter whether it s in the morn ing before your shower during lunch hour or while watching the evening news What s more impor tant is that it s a time that allows you to keep a schedule and a time when you won t be interrupted If you are to be successful with your fitness program you have to make it a priority in your life So decide on a time pull out your day planner and pencil in your exercise times for the next month HOW LONG For aerobic exercise benefits it s recommended that you exercise from between 24 and 32 minutes per session But start slowly and gradually increase your exercise times If you ve been sedentary during the past year it may be a good idea to keep your exercise times to as little as five minutes initially Your body will
24. urance by raising and lowering the resistance levels throughout your workout to involve both your heart and muscles ROLLING Maintains weight by gradually raising and lowering the resist ance level to gradually raise and lower your heart rate WEIGHT LOSS Promotes weight loss by raising and lowering the resistance level while keeping you in your fat burning zone MOUNTAIN Improves performance and stamina by raising the resistance level to high peaks to simulate the most difficult outdoor ter rains THR Zone Benefits weight loss by maintaining an optimum exercise level to burn fat while adjusting the resistance to keep you in your target heart rate zone 1 USING YOUR THR Zone PROGRAM Once the THR Zone quick program key is selected wait for 5 seconds and you will see the target heart rate flashing in the Heart Rate window Using the chart on page 21 determine your target heart rate Your target heart rate should be set at a number that you will be able to exercise at throughout the majority of your workout To adjust the target heart rate press the plus or minus buttons Once you have chosen your target heart rate wait for five seconds and you will see the time flash ing in the Time window Press the plus or minus buttons to adjust your time Once you choose your time press the Start button and begin your workout The THR Zone program will have a 5 minu
25. ut and over time because of thermal expansion of the parts WHY IS THE ELLIPTICAL TRAINER HAD DELIVERED LOUDER THAN THE ONE AT THE STORE All fitness products seem quieter in a large store showroom because there is generally more back ground noise than in your home Also there will be less reverberation on a carpeted concrete floor than on a wood overlay floor Sometimes a heavy rubber mat will help reduce reverberation through the floor If a fitness product is placed close to a wall there will be more reflected noise HOW LONG WILL THE DRIVE BELT LAST The computer modeling we have done indicated virtually thousands of maintenance free hours Belts are now commonly used in far more demanding applications such as motorcycle drives CAN I MOVE THE TRAINER EASILY ONCE IT IS ASSEMBLED Your elliptical trainer has a pair of transport wheels built into the front legs It is easy to move your Elliptical Trainer by rolling it on the front transport wheels It is important that you place your ellipti cal trainer in a comfortable and inviting room Your Elliptical Trainer is designed to use minimal floor space Many people will place their Elliptical Trainers facing the TV or a picture window If at all pos sible avoid putting your Elliptical Trainer in a unfinished basement To make exercise a desirable daily activity for you the Elliptical Trainer should be in a attractive setting CAN I PEDAL BACKWARDS ON MY ELLIPTICAL TRAINER Your ellip
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