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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.

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
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.

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 rate trends in general.

Summary of Contents for Crosstrainer Plus

Page 1: ...pace 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 ST...

Page 2: ...ack Cover 2 WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown If the decal is missing or illegible call the telephone number on the front cover of this manual...

Page 3: ...s enough clearance around your elliptical exerciser to mount dismount and use it 5 Inspect and properly tighten all parts regu larly Replace any worn parts immediately 6 Keep children under age 12 and...

Page 4: ...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 thi...

Page 5: ...RT 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 chec...

Page 6: ...M10 x 78mm Button Screws 90 97 26 26 1 2 89 89 25 25 90 35 35 2 3 Position the Base 1 near the Frame 2 as shown See the inset drawing Attach two Leveling Feet 26 to the underside of the Base Have a s...

Page 7: ...2 Pull the Right Controller Wire which has a tag attached out of the right side of the Frame Then pull the Left Controller Wire out of the left side of the Frame Insert the Upright 6 into the Frame 2...

Page 8: ...ay Hexagonal Holes 6 Orient the Left Roller Leg 12 which is marked with a Left sticker near the left Crank Arm 36 as shown Apply a small amount of the included grease to both sides of a Wave Washer 98...

Page 9: ...and then pull the Right Controller Wire 111 through the right Frame Cover Attach each Frame Cover 17 to the Frame 2 with two M4 x 16mm Screws 86 Avoid pinch ing the Controller Wires 110 111 during th...

Page 10: ...e other Pedal Leg Axle into the Left Roller Leg 12 Apply a small amount of grease to both sides of two Wave Washers 98 Place a Wave Washer on each Pedal Leg Axle 32 Orient the Left Pedal Leg 14 as sho...

Page 11: ...ery 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 Note The Console 5 can be operated with an optional...

Page 12: ...rocking motion is eliminated HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER To mount the elliptical exerciser hold the handlebars and step onto the pedal that is in the lower position Then step onto the...

Page 13: ...programs Each program automatically changes the resistance of the pedals and prompts you to vary your pedaling pace as it guides you through an effective workout Heart Rate Programs The console also...

Page 14: ...total revolutions you have ped aled The upper right corner of the display will show the approximate number of calories you have burned The upper right corner of the display will also show your heart...

Page 15: ...e console A moment after you begin pedaling or press a but ton the display will light 2 Select a cross trainer program To select one of the nine cross trainer programs press the Interactive Cross Trai...

Page 16: ...than one repetition during each interval indicated by the personal trainer The dis play will also count the repetitions as you perform them Note Refer to a reputable exercise guide or book to see the...

Page 17: ...e dis play for a few seconds to alert you The entire pro file will then shift one column to the left and the pedals will automatically adjust to the resistance setting for the second segment As you ex...

Page 18: ...arget heart rate settings for the next several segments will be indicated by the heights of the columns to the right of the flashing column When the first segment of the program ends the entire profil...

Page 19: ...ks will fall faster and faster however your pedaling pace will affect the speed of the blocks the faster you pedal the more slowly the blocks will fall giving you extra time to position and orient the...

Page 20: ...rom reaching the bot tom of the arena If the laser blaster is hit it will be disabled and another laser blaster will appear in its place there are a total of four laser blasters If you vaporize the en...

Page 21: ...g even while the resistance is adjusted to the highest setting the drive belt may need to be adjusted To adjust the drive belt first remove the screws from the left and right side shields not shown No...

Page 22: ...ur 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...

Page 23: ...epetition and inhale during the return phase never hold your breath To increase the size and strength of your muscles you must work your muscles at a level close to their maxi mum capacity Your muscle...

Page 24: ...Flywheel 53 1 C Magnet 54 2 Outer Bearing Set 55 1 Magnet 56 1 Spring 57 1 Idler 58 1 Flywheel Pulley 59 1 Clamp 60 2 Inner Bearing Set 61 1 Motor 62 1 Resistance Cable Pulley 63 1 Resistance Cable Se...

Page 25: ...Handlebar Wire 109 1 Right Handlebar Wire 110 1 Left Controller Wire 111 1 Right Controller Wire 112 1 M4 x 12mm Bright Screw Hex Key Grease Packet User s Manual Key No Qty Description Key No Qty Desc...

Page 26: ...0 11 18 19 33 33 41 41 79 79 81 80 71 96 93 98 98 9 53 79 59 67 20 62 96 58 20 69 47 56 63 48 51 5 26 26 49 49 6 2 8 11 18 19 33 33 41 79 79 80 81 71 96 93 98 41 47 50 61 73 73 17 77 77 95 100 100 95...

Page 27: ...1 41 16 33 31 80 92 31 32 80 92 37 29 86 86 79 79 79 24 83 82 85 22 27 27 34 34 82 83 7 32 41 41 94 91 98 30 54 60 12 80 84 98 46 46 88 88 87 87 42 88 46 88 87 41 41 94 91 13 31 31 32 33 33 80 80 92 9...

Page 28: ...ble 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 pro...

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