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CYBEX Arc Trainer 362A, Owner'S Manual

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CYBEX Arc Trainer 362A Owner'S Manual Download Page 27

 
 

 

COMPUTER OPERATION 

P-4 Weight Loss 

The Weight Loss program is designed for low to medium intensity training that the user can sustain for an extended period of time.  
It builds from a low intensity baseline to include segments of higher incline and resistance as well as segments that use higher 
resistance at the base incline.  The constant variety provides for periods of higher energy expenditure and training effect with less 
fatigue, allowing the user to exercise for longer periods of time. 
 

Weight Loss 

Time

 

 

:30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30 :30

Level 

Warm Up 

Program Segments 

Cool Down 

Resistance 

1 

2 

3 

4 

1 

2 

3 

4 

5 

6 

7 

8 

9 

10

11  12 

1 

2 

3 

4 

10 

1 2 3 4 5 5 9 9 9 9 5 5 9 9 5 5 4 3 2 1 

9 

1 2 3 4 5 5 8 8 8 8 5 5 8 8 5 5 4 3 2 1 

8 

1 2 3 4 5 5 7 7 7 7 5 5 7 7 5 5 4 3 2 1 

7 

1 1 2 3 5 5 8 8 8 8 5 5 8 8 5 5 3 2 1 1 

6 

1 1 2 3 5 5 7 7 7 7 5 5 7 7 5 5 3 2 1 1 

5 

1 1 2 3 5 5 6 6 6 6 5 5 6 6 5 5 3 2 1 1 

4 

1 1 1 2 3 3 5 5 5 5 3 3 5 5 3 3 2 1 2 2 

3 

1 1 1 2 3 3 4 4 4 4 3 3 4 4 3 3 2 1 2 2 

2 

1 1 1 1 1 1 3 3 3 3 1 1 3 3 1 1 1 1 1 1 

1 

1 1 1 1 1 1 2 2 2 2 1 1 2 2 1 1 1 1 1 1 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Warm Up 

Program Segments 

Cool Down 

Incline 

1 

2 

3 

4 

1 

2 

3 

4 

5 

6 

7 

8 

9 

10

11  12 

1 

2 

3 

4 

10 

4 4 4 4 4 4 6 6 6 6 4 4 4 4 4 4 4 4 4 4 

9 

4 4 4 4 4 4 6 6 6 6 4 4 4 4 4 4 4 4 4 4 

8 

3 3 3 3 3 3 6 6 6 6 3 3 3 3 3 3 3 3 3 3 

7 

3 3 3 3 3 3 4 4 4 4 3 3 3 3 3 3 3 3 3 3 

6 

3 3 3 3 3 3 4 4 4 4 3 3 3 3 3 3 3 3 3 3 

5 

3 3 3 3 3 3 4 4 4 4 3 3 3 3 3 3 3 3 3 3 

4 

2 2 2 2 2 2 3 3 3 3 2 2 2 2 2 2 2 2 2 2 

3 

2 2 2 2 2 2 3 3 3 3 2 2 2 2 2 2 2 2 2 2 

2 

2 2 2 2 2 2 3 3 3 3 2 2 2 2 2 2 2 2 2 2 

1 

2 2 2 2 2 2 3 3 3 3 2 2 2 2 2 2 2 2 2 2 

 
 

 

 

Summary of Contents for Arc Trainer 362A

Page 1: ...ro Inc DISCLAIMER Cybex International Inc makes no representations or warranties regarding the contents of this manual We reserve the right to revise this document at any time or to make changes to the product described within it without notice or obligation to notify any person of such revisions or changes 2011 Cybex International Inc All rights reserved 10 Trotter Drive Medway MA 02053 888 462 9...

Page 2: ......

Page 3: ...persons weighing more than 300 lbs 136 kgs Never allow more than one person on the Home Arc Trainer at a time Wear appropriate exercise clothing when using the Home Arc Trainer Do not wear loose clothing that could become caught in the Home Arc Trainer Athletic support clothes are recommended for both men and women Always wear athletic shoes Never use the Home Arc Trainer with bare feet wearing on...

Page 4: ...bexintl com to shop for parts online fax your order to 508 533 5183 or contact Cybex Customer Service at 888 462 9239 if you live outside of the USA call 508 533 4300 Warning decals indicate a potentially hazardous situation which if not avoided could result in death or serious injury The warning decals are shown below Warning decal part number PS DC D350A 08 ...

Page 5: ...Warning Decals Warning decal part number FS DC D350 07 ...

Page 6: ...Warning Decals ...

Page 7: ...Caution Decals Caution decals indicate a potentially hazardous situation which if not avoided may result in minor or Moderate injury The caution decals are shown below ...

Page 8: ...protector not included with your unit This Home Arc Trainer must be grounded to reduce the risk of electrical shock Grounding provides a path of least resistance for electric current should the Home Arc Trainer malfunction This unit comes with an electrical cord having an equipment grounding conductor and a grounding plug This Home Arc Trainer is for use on a nominal 115 VAC 5 50 60 Hz and 15 amps...

Page 9: ...r s weight exceeds 300 lbs 136 kg Care and maintenance 1 The safety level of the Home Arc Trainer can be maintained only if it is examined regularly for damage and wear 2 Replace defective components immediately and stop the use of the equipment until it is repaired 3 Always be careful when mounting or dismounting the equipment Use the handles to steady yourself before starting your workout Dismou...

Page 10: ...et 1 Box B 1 513 Adjustable foot stand M8 2 321 Handlebar bottom bushing 2 351 Handlebar front end upper 1 352 Handlebar front end bottom 1 353 Water bottle cover outer left 1 354 Water bottle cover inner left 1 355 Water bottle cover outer right 1 356 Water bottle cover inner right 1 362 Water bottler insert 2 360 Console mount cover front 2 361 Console mount cover back 2 521 Power cord 1 625 Che...

Page 11: ...M6x16 2 503 M8X25 Bolt 2 504 M10x70 Bolt 2 505 Crank bushing 35X35 mm 2 506 Button head hex bolt M6x12 8 507 M4x19 Screw 4 508 M10 Nylon Nut 2 509 φ16 x 6 x T2 washer 2 510 φ30 x 8 x T2 0 washer 4 511 Φ18 x12XT3 5 washer 2 512 Φ18x 10XT2 0 washer 2 514 Self tapping screw M4X12 8 515 φ16x8xT2 Curve Washer 4 516 M8 Spring washer 4 517 Allen Head Cap Bolt M8x25 4 A Phillips Head Wrench 1 B M5 Allen w...

Page 12: ...aside Remove the zip tie which tightens the frame on the wooden rack and remove the wooden rack Determine location of use for the 362A Home Arc Trainer and lift main frame 101 out Note It is recommended that two people lift the main frame out of the box Remove all other packing material from the frame Lift the back end up as shown ...

Page 13: ...ack end elevated insert Left Rear Support Leg A06 and Right Rear Support Leg A06 into the frame and secure with M8x25 Allen Head Cap Bolt 517 Spring washer 516 and Washer 515 on each side as shown 517 A06 515 515 517 516 516 ...

Page 14: ...n and secure with M12x70 shoulder bolt 504 18x12xT3 5 washer 511 18x12xT3 washer 512 and M12 Nylon Nut 508 on each side Important Note The shoulder bolt must be inserted into the pivoting bracket completely no gap should exist between the shoulder bolt head and the pivoting bracket See Figure below 508 511 504 511 512 512 105 106 504 ...

Page 15: ... STEP 4 Place the Pedal soft cushion 363 on the Pedal 358 359 and place the Pedal on the Pedal Arm and secure the Pedal with 4 M6x12 Screws 506 from the bottom of pedal as shown A09 359 363 506 506 359 358 A08 ...

Page 16: ...nd the shaft on the Left Handlebar with the Linkage 113 then push both pivot joints in at the same time Secure the handlebar with Flat hex head bolt M8x16 501 and Washer 30x8Xt2 0 510 on the lower pivot joint Secure the handle bar to the Linkage 113 with the Button head cap screw M6x16 502 Cap 361 and Washer 16x6xT2 509 Repeat the same procedure for the right hand side ...

Page 17: ...oper position will not allow the unit to be assembled properly Place the Crank Bushing 505 on the Left Crank Shaft 434 and then mount the Left Crank Pedal Link Bar 109 on the left crank shaft attach the washer 510 and Cap 360 on and secure with M8x16 Flat Allen head bolt 501 as shown Repeat the same procedure on the right hand side ...

Page 18: ...tant Note The half round hole on the Console Assembly bottom bracket must match with the pins welded on the Front Tower before tightening the Console Assembly with the Front Tower Secure the Console Assembly with 2 M8x25 Bolts 503 Insert 6 pieces Nylon Pin 230 into the Front Tower Cover 351 mount the Front Tower Cover 351 and Rear Tower Cover 352 together to cover the connection at the main frame ...

Page 19: ...Join Cover 356 mount the Left Outer and Left Inner Frame Join Cover 355 to cover the left hand side frame joint and secure them with 4 4x15 taper screws 514 and 2 4x19 Flat Head Philip screws 507 See Figure below Repeat the same procedure for the right hand side frame joint ...

Page 20: ...djustment 513 underneath the front stabilizer tube Level the Home Arc Trainer so it does not move or rock All assembly steps are now completed Plug unit into a dedicated wall outlet NOTE The Home Arc Trainer should be plugged into a dedicated line or circuit ...

Page 21: ...COMPUTER OPERATION ...

Page 22: ... INCLINE UP C D PAUSE END INCLINE DOWN E F DISTANCE CALORIES G H CAL hr METs I J DISTANCE CLIMBED STRIDES min K L HEART RATE ENTER M N TIME ADJUSTMENT BUTTON UP O P LEVEL ADJUSTMENT BUTTON DOWN Q R WEIGHT RESISTANCE UP S T QUICK START RESISTANCE DOWN U ...

Page 23: ...the corresponds button LED will be on at the same time Dist Press to deactivate other data display functions and show accumulated workout distance on center LED display window during the workout Function activates when Dist LED lights on Cal Press to deactivate other data display functions and show accumulated calories burns on center LED display window during the workout Function activates when C...

Page 24: ...program set up procedure Down Arrow Press to decrease the workout Time Level and User Weight during workout program set up procedure Time Press to select workout time and adjustment Level Press to select workout level and adjustment Weight Press to select user weight and adjustment Quick Start Press to activate the Quick Start program Resistance Press to increase the resistance level during the wo...

Page 25: ...press Quick Start or begin stepping on the pedals for 20 seconds The Home Arc Trainer will be entered into the Active State Or press any of the program buttons complete the program setup procedure and start the workout and the Home Arc Trainer will be also entered the Active State The Active State will be ended when the Pause End button is pressed during the workout or the preset workout time is u...

Page 26: ...Enter button to start the user weight set up If the Enter button is not pressed within 10 seconds this procedure will be skipped to the next step user weight set up and the center LED window then shows the default user weight 150 LB while the LED dot matrix window shows LBS Press the Up or Down Arrow buttons to set up user weight then press Enter If the Enter button is not pressed within 10 second...

Page 27: ...5 5 4 3 2 1 9 1 2 3 4 5 5 8 8 8 8 5 5 8 8 5 5 4 3 2 1 8 1 2 3 4 5 5 7 7 7 7 5 5 7 7 5 5 4 3 2 1 7 1 1 2 3 5 5 8 8 8 8 5 5 8 8 5 5 3 2 1 1 6 1 1 2 3 5 5 7 7 7 7 5 5 7 7 5 5 3 2 1 1 5 1 1 2 3 5 5 6 6 6 6 5 5 6 6 5 5 3 2 1 1 4 1 1 1 2 3 3 5 5 5 5 3 3 5 5 3 3 2 1 2 2 3 1 1 1 2 3 3 4 4 4 4 3 3 4 4 3 3 2 1 2 2 2 1 1 1 1 1 1 3 3 3 3 1 1 3 3 1 1 1 1 1 1 1 1 1 1 1 1 1 2 2 2 2 1 1 2 2 1 1 1 1 1 1 Warm Up Pr...

Page 28: ... 8 1 2 3 4 10 6 7 9 11 16 16 16 16 12 12 12 12 11 9 7 6 9 5 7 9 11 15 15 15 15 11 11 11 11 11 9 7 5 8 5 6 8 9 14 14 14 14 10 10 10 10 9 8 6 5 7 4 5 7 8 13 13 13 13 9 9 9 9 8 7 5 4 6 3 4 6 7 12 12 12 12 8 8 8 8 7 6 4 3 5 3 4 5 6 11 11 11 11 7 7 7 7 6 5 4 3 4 2 3 4 5 10 10 10 10 6 6 6 6 5 4 3 2 3 1 2 3 4 9 9 9 9 6 6 6 6 4 3 2 1 2 1 1 2 3 8 8 8 8 5 5 5 5 3 2 1 1 1 1 1 1 2 7 7 7 7 4 4 4 4 2 1 1 1 Warm...

Page 29: ... 7 7 7 7 7 7 6 6 6 5 3 3 3 3 4 2 2 2 3 5 7 7 7 7 7 7 7 7 7 7 7 6 6 6 5 3 2 2 2 3 2 2 2 3 4 6 6 7 7 7 6 6 6 6 6 6 5 5 5 4 3 2 2 2 2 2 2 2 2 4 6 6 6 6 6 6 6 6 6 6 6 5 5 5 4 2 2 2 2 1 2 2 2 2 3 5 5 6 6 6 5 5 5 5 5 5 4 4 4 3 2 2 2 2 Hills Programs While on the Dormant State press Hills button The center LED window shows P7 Press the Enter button to select P7 and start the user weight set up Or press t...

Page 30: ...9 11 11 9 8 6 4 8 4 6 7 8 10 12 14 16 18 10 10 8 7 6 4 7 3 5 7 7 9 11 13 15 17 9 9 7 7 5 3 6 3 5 6 7 8 10 12 14 16 8 8 7 6 5 3 5 3 5 6 6 7 9 11 13 15 7 7 6 6 5 3 4 2 4 5 6 6 8 10 12 14 6 6 6 5 4 2 3 2 4 5 5 5 7 9 11 13 5 5 5 5 4 2 2 2 3 4 5 4 6 8 10 12 4 4 5 4 3 2 1 2 2 3 3 3 5 7 9 11 3 3 3 3 2 2 Warm Up Program Segments Cool Down Incline 1 2 3 4 1 2 3 4 5 6 7 1 2 3 4 10 3 4 5 6 8 9 10 10 10 5 5 6...

Page 31: ...5 4 9 4 5 6 7 10 10 14 14 18 18 14 14 10 10 7 6 5 4 8 4 5 6 7 9 9 12 12 16 16 12 12 9 9 7 6 5 4 7 3 4 5 7 8 8 10 10 14 14 10 10 8 8 7 5 4 3 6 3 4 5 6 7 7 9 9 12 12 9 9 7 7 6 5 4 3 5 2 3 4 4 6 6 8 8 10 10 8 8 6 6 4 4 3 2 4 2 2 3 3 5 5 6 6 8 8 6 6 5 5 3 3 2 2 3 1 2 2 3 4 4 5 5 6 6 5 5 4 4 3 2 2 1 2 1 1 2 2 3 3 3 3 4 4 3 3 3 3 2 2 1 1 1 1 1 2 2 2 2 3 3 3 3 3 3 2 2 2 2 1 1 Warm Up Program Segments Coo...

Page 32: ...6 7 1 2 3 4 10 4 6 8 10 12 14 16 18 20 12 12 10 8 6 4 9 4 6 8 9 11 13 15 17 19 11 11 9 8 6 4 8 4 6 7 8 10 12 14 16 18 10 10 8 7 6 4 7 3 5 7 7 9 11 13 15 17 9 9 7 7 5 3 6 3 5 6 7 8 10 12 14 16 8 8 7 6 5 3 5 3 5 6 6 7 9 11 13 15 7 7 6 6 5 3 4 2 4 5 6 6 8 10 12 14 6 6 6 5 4 2 3 2 4 5 5 5 7 9 11 13 5 5 5 5 4 2 2 2 3 4 5 4 6 8 10 12 4 4 5 4 3 2 1 2 2 3 3 3 5 7 9 11 3 3 3 3 2 2 Warm Up Program Segments ...

Page 33: ...the preset profile and adjust the resistance level from 1 to 20 The overwrite will only last for one segment of workout and then the next segment will return to the original preset profile P 10 Interval 1 This program introduces the user to higher intensity training The program employs a fixed incline with variable resistance applied in repeated work rest intervals Each work segment lasts 30 secon...

Page 34: ...e extended work segment creates a greater oxygen debt than Interval 1 putting greater demand on both energy systems forcing even greater adaptation to the imposed demands Interval 2 1 TIME 30 30 30 30 30 30 30 30 30 30 30 Level Warm Up Program Segments Cool Down Resistance 1 2 3 4 1 2 3 1 2 3 4 10 7 9 11 13 14 9 9 8 7 6 4 9 7 8 10 12 13 8 8 7 6 5 3 8 6 8 10 11 12 7 7 6 5 4 3 7 6 7 9 10 11 6 6 6 5 ...

Page 35: ... 1 2 3 4 10 4 5 6 7 8 8 8 8 12 12 12 12 7 6 5 4 9 4 5 6 7 8 8 8 8 10 10 10 10 7 6 5 4 8 3 4 5 6 7 7 7 7 9 9 9 9 6 5 4 3 7 3 4 5 6 7 7 7 7 8 8 8 8 6 5 4 3 6 3 3 4 5 6 6 6 6 7 7 7 7 5 4 3 3 5 3 3 4 5 6 6 6 6 5 5 5 5 5 4 3 3 4 2 2 3 4 5 5 5 5 6 6 6 6 4 3 2 2 3 2 2 3 4 5 5 5 5 5 5 5 5 4 3 2 2 2 2 2 2 3 4 4 4 4 4 4 4 4 3 2 2 2 1 2 2 2 2 3 3 3 3 3 3 3 3 2 2 2 2 Warm Up Program Segments Cool Down Incline...

Page 36: ...ble to exercise only for a few minutes in your target zone However your aerobic fitness will improve over the next six to eight weeks Don t be discouraged if it takes longer It s important to work at your own pace Ultimately you ll be able to exercise continuously for 30 minutes And the better your aerobic fitness the harder you will have to work to stay in your target zone But remember these esse...

Page 37: ...e a range of beats per minute that is largely determined by your age and physical condition To determine your target zone consult the chart we have provided FIND YOUR TARGET HEART RATE YOUR HEART RATE in beats per minute 200 180 160 140 120 100 80 20 25 30 35 40 45 50 55 60 65 70 YOUR AGE in years ADVANCED Sports athletic conditioning or interval training FITNESS Optimal training aerobic or cardio...

Page 38: ... muscle groups These muscle groups are shown in gray color on the chart below MUSCLE GROUPS A Deltoid muscles Gastrocnemius muscles G B Pectoral muscles Trapezius muscles H C Bicep muscle Tricep muscles I D Abdominal muscles Latissimus muscles J E Writs flexor muscles Gluteus muscles K F Quadricep muscles Hamstring muscles L ...

Page 39: ...t with the soles of your feet together with your knees pointing outward Pull your feet as close into your groin as possible Gently push your knees towards the floor Hold for 15 counts Hamstring Stretch Sit with your right leg extended Rest the sole of your left foot against your right inner thigh Stretch toward your toe as far as possible Hold for 15 counts Relax and then repeat with left leg exte...

Page 40: ...located in If it has tripped reset or have an electrician replace the breaker in home 4 Have an electrician check for inadequate voltage at the outlet Home Arc Trainer looses power during use 1 Check the circuit breaker reset switch located on the front of the Home Arc Trainer Turn the power off wait 5 minutes then press the rest switch 2 Check the house electrical breaker box and the circuit brea...

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