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30

31

HEART RATE TRAINING

The first step in knowing the right intensity for your training is to find out your maximum heart rate (max HR = 220 – your age). The age-based 

method provides an average statistical prediction of your max HR and is a good method for the majority of people, especially those new 

to heart rate training. The most precise and 

accurate way of determining your individual 

max HR is to have it clinically tested by a 

cardiologist or exercise physiologist through the 

use of a maximal stress test. If you are over the 

age of 40, overweight, have been sedentary for 

several years, or have a history of heart disease 

in your family, clinical testing is recommended. 

This chart gives examples of the heart rate 

range for a 30 year old exercising at 5 different 

heart rate zones. For example, a 30-year-old’s 

max HR is 220 – 30 = 190 bpm and 90% max 

HR is 190 × 0.9 = 171 bpm.

pROGRAM INfORMATION

p7  OREGON TRAIl

:  Experience a hike through the foothills with an alternating resistance workout for a time-based goal.  

Choose from 10 levels. 

 

WARM-UP

PROgRAM SEgMENTS - REPEAT

COOL-DOWN

TIME

4 minutes

30

90

90

30

30

90

30

90

90

30

30

90

4 minutes

LEVEL

1

2

3

4

5

6

7

8

9

10

11

12

13

14

15

16

17

18

19

20

1

1

1

1

1

3

1

1

3

3

1

3

1

1

3

3

1

1

1

1

1

2

1

1

1

2

3

1

1

3

3

1

3

1

1

3

3

1

2

1

1

1

3

1

1

1

2

4

2

2

4

4

2

4

2

2

4

4

2

2

1

1

1

4

1

1

1

3

4

2

2

4

4

2

4

2

2

4

4

2

3

1

1

1

5

1

2

3

3

5

3

3

5

5

3

5

3

3

5

5

3

3

3

2

1

6

1

2

3

4

5

3

3

5

5

3

5

3

3

5

5

3

4

3

2

1

7

1

2

3

4

6

4

4

6

6

4

6

4

4

6

6

4

4

3

2

1

8

1

2

3

5

6

4

4

6

6

4

6

4

4

6

6

4

5

3

2

1

9

2

2

3

5

7

5

5

7

7

5

7

5

5

7

7

5

5

3

2

2

10

2

2

4

6

7

5

5

7

7

5

7

5

5

7

7

5

6

4

2

2

p8  THR zONE

:  Simulate the intensity of your favorite sport as the program resistance automatically adjusts to maintain a set 

Target Heart Rate range.

1)  Select THR Zone program using       and press ENTER on the PROgRAMMINg BUTTON.

2)  Select TIME using       and press ENTER on the PROgRAMMINg BUTTON.

3)  The HEART RATE window will flash showing the default target heart rate of 80 beats per minute. Select your target heart 

rate (from heart rate training chart) using       on the PROgRAMMINg BUTTON and press ENTER.

4)  Press START to begin.

p9  HR INTERVAlS

:  Automatically adjusts peak and valley resistance levels within your desired heart rate. Perfect for providing 

an intense workout with recovery bursts. Time-based goal. 

1)  Set TOTAL WORKOUT TIME using       on the PROgRAMMINg BUTTON or the KEYPAD and press ENTER. 

2)  Set PEAK interval target heart rate using       or the KEYPAD and press ENTER.

3)  Set PEAK interval time using       or the KEYPAD and press ENTER.

4)  Set VALLEY interval target heart rate using       or the KEYPAD and press ENTER.

5)  Set VALLEY interval time using       or the KEYPAD and press ENTER. Press START to begin.

 

WARM UP

WORK INTERVAL

REST INTERVAL

COOL DOWN

TIME

4:00 

min

The peak interval and valley interval segment times are preset  

by the user and are repeated until the cool down.

2:00 

min

2:00 

min

RESISTANCE 

0% 

Or user selects

THR set by user for the peak and valley intervals.

50%

Current Resistance

0%

NOTES:

•  The large LED dot matrix window displays your heart rate during exercise. The middle row represents your target heart rate (THR) 

and the other rows equal +/-2 heart beats. If you are working out beneath your THR, the LEDs below the middle row will illuminate. 

If you are over, the LEDs above the middle row will illuminate. Your current heart rate is represented by the flashing column and the 

window will refresh every 5 seconds.

•  There is a 4-minute warm-up built into this program at level 1 resistance.

•  After 4 minutes, the resistance will automatically adjust to bring your heart rate within 5 beats of the target number you selected at 

the beginning of the program.

•  If there is no heart rate detected, the unit will not change resistance levels up or down.

•  If your heart rate is 25 beats over your target zone the program will shut down.

target heart 

rate zone

workout 

duration

example thr 

zone (age 30)

your

thr zone

recommended for

very hard

90 

– 

100%

<

 

min

171 

– 

190 

bpm

Fit persons and for athletic training

hard

80 

– 

90%

– 

10 

min

152 

– 

171 

bpm

Shorter workouts

moderate

70 

– 

80%

10 

 40 

min

133 

– 

152 

bpm

Moderately long workouts

light

60 

– 

70%

40 

– 

80 

min

114 

– 

133 

bpm

Longer and frequently repeated 

shorter exercises

very light

50 

– 

60%

20 

 40 

min

104 

– 

114 

bpm

Weight management and active 

recovery

181AXT_OM_Rev1_6.indd   30-31

7/22/11   2:28 PM

Summary of Contents for 18.1AXT

Page 1: ...EL PTICA Read the ELLIPTICAL guide before using this owner s manual Lire le GUIDE D UTILISATION DE L EXERCISEUR ELLIPTIQUE avant de se servir du pr sent MANUEL DU PROPRI TAIRE Lea la GU A DEL USUARIO...

Page 2: ...all users of this elliptical are adequately informed of all warnings and precautions If you have any questions after reading this manual contact Customer Tech Support at the number listed on the back...

Page 3: ...t into any opening Connect this exercise product to a properly grounded outlet only WARNING To reduce the risk of burns fire electrical shock or injury to persons Keep power cord away from heated surf...

Page 4: ...g The plug must be plugged into an appropriate outlet that is properly installed and grounded in accordance with local codes and ordinances Connect this exercise product to a properly grounded outlet...

Page 5: ...B PORT IPOD MP3 PLAYER POCKET CONSOLE MAST CONSOLE CONTROLS AND DISPLAY WINDOWS PEDAL ARM LOWER HANDLEBAR REAR UPRIGHT TOOLS INCLUDED F F Phillips Screwdriver F F 6mm L Wrench F F 5mm L Wrench F F 5mm...

Page 6: ...sing 4 bolts C 4 washers D 4 base rail bracket caps and 2 axles C Partially thread the top handrails to the rear uprights using 8 bolts C and 8 arc washers E WASHER D 25 mm Qty 4 AXLE Qty 2 BOLT C 16...

Page 7: ...er handlebar is positioned the same as shown in the diagram D Slide the left upper handlebar onto the handlebar shaft Using 4 bolts H connect the upper and lower handlebars as shown in the diagram Do...

Page 8: ...s BOLT C 16 mm Qty 4 WASHER L 18 mm Qty 4 HARDWARE FOR STEP 5 PRE ATTACHED BOLTS PRE ATTACHED BOLTS WATER BOTTLE HOLDER CONSOLE MAST BOLTS C CONSOLE CABLES MAIN FRAME BRACKET CONSOLE WASHER L CONSOLE...

Page 9: ...29 mm Qty 2 AXLE Qty 2 HARDWARE FOR STEP 8 CRANK PACKAGING PLASTIC WASHER D WAVY WASHER J BOLT C CRANK CAP SWING CAP TOP HANDRAIL WASHER D BOLT C AXLE WASHER D SWING CAP BOLT C RIGHT SWING ARM RIGHT...

Page 10: ...e side HARDWARE FOR STEP 9 WASHER L 18 mm Qty 2 BOLT N 45 mm Qty 2 ROD BEARING SHAFT Qty 2 SPACER Qty 4 NUT G 8 mm Qty 2 ASSEMBLY STEP 10 A Open hardware for step 10 B Attach joint covers to the joint...

Page 11: ...BASIC OPERATION section in the elliptical guide has instructions for the following LOCATION OF THE Elliptical POWER GROUNDING INSTRUCTIONS FOOT POSITIONING MOVING the elliptical LEVELING the elliptica...

Page 12: ...el and time and other options Used to control iPod during workout only J Incline keys press to adjust incline in 5 increments K Resistance keys press to adjust resistance L Quick adjust keypad used to...

Page 13: ...options to start your workout A Quick start up Simply press START to begin working out Time will count up from 0 00 The resistance level will default to level 1 Incline will default to 0 OR B Select...

Page 14: ...13 14 13 9 5 14 5 9 13 15 18 14 14 18 18 14 18 14 14 18 18 14 15 13 9 5 15 5 9 13 16 19 15 15 19 19 15 19 15 15 19 19 15 16 13 9 5 16 5 9 13 17 20 16 16 20 20 16 20 16 16 20 20 16 17 13 9 5 P3 Weight...

Page 15: ...6 15 8 7 6 1 P6 Reverse train Alternate forward F and backward R pedaling at varying resistance levels for a challenging workout that builds greater lower body and core strength with 16 levels to choo...

Page 16: ...art using on the programming button and press ENTER 4 Press START to begin P9 HR intervals Automatically adjusts peak and valley resistance levels within your desired heart rate Perfect for providing...

Page 17: ...cline gradually increase for an effective climb simulated workout that boosts strength and endurance with 10 levels to choose from NOTE All elevations are listed as a percent of total elevation WARM U...

Page 18: ...kout WATTS Average watts of last workout RPM Average RPM of last workout CALORIES Total calories burned of last workout SPEED Average speed of last workout PROFILE PERFORMANCE TRACKER Research shows t...

Page 19: ...will default to the last workout data 5 LIFETIME TOTAL This option allows you to view the total accumulated data The following information will be shown in each display window TIME Total accumulated...

Page 20: ...n the station is not in use or for use with other media players NOTE Audio will not play through speakers if audio adaptor cable is plugged in while iPod iPhone is in the docking station BACK ENTER RE...

Page 21: ...le controls will be active see page 36 3 See Console Operation on page 21 and start your workout 4 If your iPod or iPhone is Nike Plus compatible your workout will begin recording automatically to you...

Page 22: ...Defective components may be requested to be returned to the manufacturer upon completion of warranty service using a prepaid return shipping label If you have been advised to return parts and did not...

Page 23: ...er Flat 12 0X30 0X1 0T Teflon Cover Link Arm Left Cover Link Arm Right Cover Crank Set Cover Axle extremity Screw Button head 4X10L Hardware Set Wheel Wheel cover Nut M10x1 5 Washer Flat 10 2X20 0X2 0...

Page 24: ...lliptique sont ad quatement inform s de tous les avertissements et de toutes les pr cautions Pour toute question communiquer avec le service de soutien technique la client le au num ro indiqu au verso...

Page 25: ...ilis avant de le nettoyer et de proc der l entretien et avant d y poser des pi ces ou de les en d poser DANGER Garder le cordon d alimentation l cart des surfaces chauff es Ne pas transporter l appare...

Page 26: ...utilis avec une alimentation secteur de 110 V 120 V et sa fiche de terre ressemble la fiche illustr e Veiller ce que l appareil soit branch une prise compatible avec sa fiche N utiliser aucun adaptat...

Page 27: ...EXERCICE MONTANT ARRI RE OUTILS INCLUS F F Tournevis pointe cruciforme F F Cl manche en L de 6 mm F F Cl manche en L de 5 mm F F Cl manche en T de 5 mm F F Cl plate de 13 mm 15 mm PI CES INCLUSES F F...

Page 28: ...T D ATTACHE DU PI TEMENT EN TUBE et 2 AXES C Visser partiellement les l ments de la MAIN COURANTE SUP RIEURE aux MONTANTS ARRI RE avec 8 BOULONS C et 8 RONDELLES EN ARC E RONDELLE D 25 mm Quantit 4 AX...

Page 29: ...LEVIER D EXERCICE GAUCHE comme sur le diagramme D Glisser la POIGN E D EXERCICE GAUCHE sur l AXE DE POIGN E ET DE LEVIER D EXERCICE Avec 4 BOULONS H fixer la POIGN E D EXERCICE au LEVIER D EXERCICE c...

Page 30: ...mm Quantit 4 VISSERIE UTILISER LORS DE L TAPE 5 BOULONS PR FIX S BOULONS PR FIX S PORTE BIDON MONTANT DE CONSOLE BOULONS C C BLES DE LA CONSOLE SUPPORT DU B TI CONSOLE RONDELLES L C BLES DE LA CONSOLE...

Page 31: ...R LORS DE L TAPE 8 C Fixer le BRAS PIVOTANT droit la MAIN COURANTE SUP RIEURE avec 2 CHAPEAUX DE BRAS PIVOTANT 2 BOULONS C 2 AXES et 2 RONDELLES D REMARQUE Ne serrer aucun boulon avant d avoir ex cut...

Page 32: ...autre c t VISSERIE UTILISER LORS DE L TAPE 9 RONDELLE D 25 mm Quantit 6 BOULON C 16 mm Quantit 6 RONDELLE ONDUL E J 29 mm Quantit 2 AXE Quantit 2 TAPE 10 DE L ASSEMBLAGE A Ouvrir le sachet de visserie...

Page 33: ...RCISEUR ELLIPTIQUE comporte des instructions relatives ce qui suit EMPLACEMENT DE L EXERCISEUR ELLIPTIQUE INSTRUCTIONS D ALIMENTATION DE MISE LA TERRE POSITIONNEMENT DES PIEDS D PLACEMENT DE L EXERCIS...

Page 34: ...u reprendre les exercices apr s une pause H Stop ARR T Appuyer sur cette touche pour faire une pause terminer une s ance d exercices La tenir pendant 3 secondes pour r initialiser la console I TOUCHE...

Page 35: ...e r sistance passe au niveau 1 la valeur implicite L inclinaison passe 0 la valeur implicite OU B CHOIX D UN PROGRAMME 1 Choisir GUEST USER 1 ou USER 2 INVIT UTILISATEUR 1 ou 2 l aide des touches fl c...

Page 36: ...17 13 17 13 13 17 17 13 14 13 9 5 14 5 9 13 15 18 14 14 18 18 14 18 14 14 18 18 14 15 13 9 5 15 5 9 13 16 19 15 15 19 19 15 19 15 15 19 19 15 16 13 9 5 16 5 9 13 17 20 16 16 20 20 16 20 16 16 20 20 1...

Page 37: ...1 9 4 5 5 5 9 9 10 10 11 11 12 12 11 10 5 4 3 1 10 4 5 9 9 14 14 15 15 16 16 17 17 16 15 8 7 6 1 P6 Reverse train INVERSION DU P DALAGE P dalage tant t en marche avant F tant t en marche arri re R des...

Page 38: ...e programmation 2 Choisir TIME DUR E l aide des touches fl ch es et appuyer sur la touche enter de la touche de programmation 3 Dans la fen tre EFFORT CARDIO VASCULAIRE clignotante s affiche la valeur...

Page 39: ...E Les combinaisons de r sistance et d inclinaison augmentent progressivement pour un exercice d ascension efficace propice l accroissement de la force et de l endurance avec un choix de 10 niveaux de...

Page 40: ...cices pr c dente CALORIES Nombre total de calories br l es au cours de la s ance d exercices pr c dente SPEED VITESSE Vitesse moyenne de la s ance d exercices pr c dente SYST ME DE SUIVI DU CONDITIONN...

Page 41: ...es de la s ance d exercices pr c dente 5 LIFETIME TOTAL TOTAL HISTORIQUE Cette option permet de visualiser l ensemble des donn es cumul es Les renseignements suivants s affichent dans la fen tre corr...

Page 42: ...ieure du socle de synchronisation lorsque le socle n est pas utilis ou lorsqu on utilise d autres diffuseurs de m dia REMARQUE L audio n est pas diffus par les haut parleurs si le c ble de raccordemen...

Page 43: ...Pod ou le iPhone est compatible avec Nike Plus la s ance d exercices commence s enregistrer automatiquement sur le dispositif compatible avec Nike Plus et la console affiche le message RECORDING WORKO...

Page 44: ...out retour doit tre pr approuv La garantie se limite au remplacement ou la r paration de l quipement la discr tion du prestataire de services et ou du fabricant par le m me mod le ou un mod le compara...

Page 45: ...ue de fixation Vis t te creuse M4X0 7PX10L Rondelle plate 12 0X30 0X1 0T T flon Prot ge bras de liaison gauche Prot ge bras de liaison droit Prot ge manivelle Prot ge extr mit d axe Vis t te ronde 4X1...

Page 46: ...usuarios de esta m quina el ptica est n bien informados de todas las advertencias y precauciones Si tiene alguna pregunta p ngase en contacto con el servicio de asistencia t cnica a clientes al n mero...

Page 47: ...nto y de instalar o quitar piezas PELIGRO Es esencial que s lo utilice su m quina el ptica en interiores en habitaciones con clima controlado Si su m quina el ptica ha estado expuesta a temperaturas m...

Page 48: ...stale un tomacorriente adecuado Este producto debe ser utilizado en un circuito con r gimen de 110 120 voltios con un enchufe de conexi n a tierra que se parezca al de la ilustraci n Aseg rese de cone...

Page 49: ...F F Llave en L de 6 mm F F Llave en L de 5 mm F F Llave de tuercas en T de 5 mm F F Llave de tuercas plana de 13 15 mm PIEZAS INCLUIDAS F F 1 consola F F 1 poste de consola F F 1 portabotellas F F 1...

Page 50: ...LOS C 4 ARANDELAS D 4 TAPAS DE SOPORTE DE RIEL BASE y 2 EJES C Enrosque parcialmente los SUJETAMANOS a las PIEZAS VERTICALES POSTERIORES con 8 TORNILLOS C y 8 ARANDELAS DE ARCO E ARANDELA D 25 mm Cant...

Page 51: ...locado como se muestra en el diagrama D Meta el BAST N SUPERIOR IZQUIERDO en el EJE DE BAST N Con 4 TORNILLOS H conecte los BASTONES SUPERIOR E INFERIOR como se muestra en el diagrama No apriete bien...

Page 52: ...dad 4 TORNILLER A para EL paso 5 TORNILLOS PREINSTALADOS TORNILLOS PREINSTALADOS PORTABOTELLAS POSTE DE LA CONSOLA TORNILLOS C CABLES DE LA CONSOLA M NSULA DEL BASTIDOR PRINCIPAL CONSOLA ARANDELAS L C...

Page 53: ...mm Cantidad 2 EJE Cantidad 2 TORNILLER A para EL paso 8 MANIVELA PL STICO DE EMPAQUE ARANDELA D ARANDELA ONDULADA J TORNILLO C TAPA DE MANIVELA TAPA DE BRAZO OSCILANTE SUJETAMANOS ARANDELA D TORNILLO...

Page 54: ...ina el ptica TORNILLER A para EL paso 9 ARANDELA L 18 mm Cantidad 2 PERNO N 45 mm Cantidad 2 EJE DE RODAMIENTO DE VARILLA Cantidad 2 ESPACIADOR Cantidad 4 TUERCA G 8 mm Cantidad 2 PASO 10 DE ENSAMBLAJ...

Page 55: ...EL USUARIO de la M QUINA EL PTICA contiene instrucciones para lo siguiente D NDE COLOCAR SU M QUINA EL PTICA INSTRUCCIONES DE CONEXI N EL CTRICA Y DE CONEXI N A TIERRA COLOCACI N DE LOS PIES TRANSPORT...

Page 56: ...para reiniciar despu s de una pausa H STOP PARAR oprima para hacer una pausa o terminar su sesi n de ejercicio Sostenga oprimida esta tecla durante 3 segundos para poner en ceros la consola I TECLA D...

Page 57: ...El tiempo comienza a contar a partir de 0 00 El nivel de resistencia inicia en el nivel 1 de dise o La inclinaci n de inicio de dise o es 0 O B ELIJA UN PROGRAMA 1 Seleccione GUEST USER 1 o USER 2 IN...

Page 58: ...13 17 13 13 17 17 13 14 13 9 5 14 5 9 13 15 18 14 14 18 18 14 18 14 14 18 18 14 15 13 9 5 15 5 9 13 16 19 15 15 19 19 15 19 15 15 19 19 15 16 13 9 5 16 5 9 13 17 20 16 16 20 20 16 20 16 16 20 20 16 17...

Page 59: ...3 1 10 4 5 9 9 14 14 15 15 16 16 17 17 16 15 8 7 6 1 P6 Reverse train INVERSI N DE PEDALEO Pedalee hacia adelante F y hacia atr s R a niveles variables de resistencia con el fin de que su sesi n de ej...

Page 60: ...la intensidad de su deporte favorito mientras la resistencia del programa se ajusta en forma autom tica para mantener un rango establecido de ritmo card aco meta 1 Seleccione THR ZONE ZONA META por m...

Page 61: ...resistencia e inclinaci n aumentan gradualmente para simular una efectiva sesi n de ejercicio de escalar que aumenta la fuerza y el aguante con 10 niveles entre los cuales escoger NOTA Todas las eleva...

Page 62: ...a total recorrida en la ltima sesi n WATTS Watts promedio de la ltima sesi n RPM REVOLUCIONES MINUTO Revoluciones por minuto promedio de la ltima sesi n CALORIES CALOR AS Calor as totales quemadas en...

Page 63: ...los datos de la ltima sesi n 5 LIFETIME TOTAL TOTALES DE POR VIDA Esta opci n le permite ver los datos totales acumulados La siguiente informaci n aparece en las ventanillas de la pantalla TIME TIEMPO...

Page 64: ...a base de conexi n cuando no la est usando o si debe usar otros aparatos NOTA El audio del iPod no suena por las bocinas si se conecta el cable adaptador de audio mientras el iPod o el iPhone est en l...

Page 65: ...sola en la p gina 105 y comience su sesi n de ejercicio 4 Si su iPod o iPhone es compatible con Nike Plus su sesi n de ejercicio comienza a grabar en forma autom tica a su dispositivo compatible con N...

Page 66: ...izado la responsabilidad es del cliente Se deben autorizar con anterioridad todas las devoluciones Esta garant a se limita a cambiar o reparar a opci n del fabricante o del proveedor de servicio autor...

Page 67: ...ica 12 0X30 0X1 0T Tefl n Tapa de brazo articulador izquierdo Tapa de brazo articulador derecho Cubierta conjunto de manivela Cubierta de eje Tornillo cabeza de bot n 4X10L Juego de torniller a Rueda...

Page 68: ...134 135 181AXT_OM_Rev1_6 indd 134 135 7 22 11 2 29 PM...

Page 69: ...niquer avec un de nos techniciens qualifi s par t l phone courriel ou notre site Web Veuillez nous signaler tout probl me afin que nous puissions vous aider y rem dier Remarque Lire la section D panna...

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