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EXERCISE GUIDELINES

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 stretch-

ing 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 stretch-

ing. 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.

    WARNING:

 Before beginning this 

or any exercise program, consult your physi-

cian. This is especially important for persons 

over age 35 or persons with pre-existing 

health problems.

The heart rate monitor is not a medical device. 

Various factors may affect the accuracy of 

heart rate readings. The heart rate monitor is 

intended only as an exercise aid in determin-

ing heart rate trends in general.

Summary of Contents for NordicTrack C9.5

Page 1: ...umber in the space above for reference Serial Number Decal www nordictrack com To register your product and activate your warranty today go to www nordictrackservice com registration For service at an...

Page 2: ...CAUTIONS 3 BEFORE YOU BEGIN 7 PART IDENTIFICATION CHART 8 ASSEMBLY 9 HOW TO USE THE ELLIPTICAL 18 FCC INFORMATION 35 MAINTENANCE AND TROUBLESHOOTING 36 EXERCISE GUIDELINES 38 PART LIST 39 EXPLODED DRA...

Page 3: ...n each side To protect the floor or carpet from dam age place a mat under the elliptical 8 Inspect and properly tighten all parts each time the elliptical is used Replace any worn parts immediately 9...

Page 4: ...y wheel stops Reduce your pedaling speed in a controlled way 19 Keep your back straight while using the elliptical do not arch your back 20 Over exercising may result in serious injury or death If you...

Page 5: ...5...

Page 6: ...6 all STANDARD SERVICE PLANS...

Page 7: ...of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of...

Page 8: ...ber following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included M10 x 122mm Screw 104 4...

Page 9: ...e help of a second person place some of the packing materials not shown under the rear of the Frame 1 Have the second person hold the Frame to prevent it from tipping while you complete this step Atta...

Page 10: ...ace some of the packing materials not shown under the front of the Frame 1 Have the second per son hold the Frame to prevent it from tipping while you complete this step Attach the Front Stabilizer 6...

Page 11: ...ht Tip To prevent the Main Wire 110 from fall ing into the Upright 4 secure the Main Wire with the wire tie 1 4 110 Wire Tie Wire Tie 110 5 6 6 Tip Avoid pinching the Main Wire 110 Avoid damaging the...

Page 12: ...the right side of the Pivot Axle 35 Repeat these actions for the Left Upper Body Leg 46 Then tighten an M8 x 13mm Screw 82 and an M8 Washer 97 into each end of the Pivot Axle 35 at the same time 60 5...

Page 13: ...lide easily into the receptacles and snap into place If a connector does not slide easily into a receptacle turn the connector and try again If you do not connect the connectors properly the Console 7...

Page 14: ...al Arm Axles 64 Next slide an M8 Washer 97 and an Axle Spacer 77 onto an M8 x 13mm Screw 82 and tighten the Screw a few turns into the Pedal Arm Axle 64 While a second person holds the front end of th...

Page 15: ...ht 4 by pressing it onto the Rear Upright Cover 81 101 81 117 4 14 14 Identify the Right Arm Front Cover 65 and orient it as shown Attach the Right Arm Front Cover 65 to the Right Upper Body Leg 60 wi...

Page 16: ...n Attach the Right Leg Outer Cover 69 around the Right Upper Body Leg 60 by pressing it onto the Right Leg Inner Cover 83 Repeat this step on the other side of the elliptical 60 94 101 69 15 83 75 118...

Page 17: ...ghtened before you use the elliptical Extra parts may be included Place a mat beneath the elliptical to protect the floor 17 Attach the Tablet Holder 9 to the Console 7 with four 8 x 12mm Screws 111 s...

Page 18: ...from the adapter must be connected with a metal screw to a permanent ground such as a properly grounded outlet box cover Some 2 pole receptacle outlet box covers are not grounded Before using an adap...

Page 19: ...edal can be adjusted to several positions To adjust each pedal simply pull the pedal han dle outward move the pedal to the desired position and then release the pedal handle into an adjustment hole be...

Page 20: ...rn in either direc tion It is recommended that you turn the pedals in the direction shown by the arrow however for variety you can turn the pedals in the opposite direction To dismount the elliptical...

Page 21: ...stomizable Google Maps Download training workouts designed to help you reach your personal goals Measure your progress by competing against other users in the iFit community Upload your workout result...

Page 22: ...sten to your favorite workout music or audio books with the console sound system while you exercise To turn on the power see this page To learn how to use the touch screen see page 23 To set up the co...

Page 23: ...d iFit workouts and use some other features of the con sole you must be connected to a wireless network See HOW TO USE THE WIRELESS NETWORK MODE on page 33 to connect the console to your wireless netw...

Page 24: ...r the pedals to reach the selected resistance level To vary the motion of the pedals you can change the incline of the ramp To change the incline press one of the numbered 1 Step Ramp buttons on the c...

Page 25: ...rfor mance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts 6 Turn on the fan if desired The fan has several speed settings including an auto mode W...

Page 26: ...ngs of the workout 4 Start the workout Touch the Start Workout button to start the workout Each workout is divided into segments One resistance level one ramp incline level and one target cadence spee...

Page 27: ...your weight In addition if you manually change the resistance or incline of the ramp during the workout the number of calories you burn will be affected To pause the workout touch either the back butt...

Page 28: ...l and or incline level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons or the Ramp buttons If you press a Resistance button you...

Page 29: ...d touch the Compete button To view your Workout History touch the Track button To use a set a goal workout touch the Set A Goal button see page 28 Note You can also press one of the iFit buttons on th...

Page 30: ...or disable the Internet browser To enable or disable the Internet browser first touch the Browser button Next touch the Enable checkbox or the Disable checkbox Then touch the back button on the screen...

Page 31: ...uch the Timezone button and select the desired time zone Then touch the back button on the screen 13 Select an update time To select a time for automatic console updates touch the Update Time button a...

Page 32: ...designed to improve your exer cise experience 4 Calibrate the incline system Touch the Calibrate Incline button Then touch the Begin button to calibrate the incline system The frame will automaticall...

Page 33: ...etworks appears touch the desired network Note You will need to know your network name SSID If your network has a password you will also need to know the password An information box will ask if you wa...

Page 34: ...te To use the Internet browser you must have access to a wireless network including a wireless router 802 11b g n with SSID broadcast enabled hid den networks are not supported To open the Internet br...

Page 35: ...and on try to correct the interference by one or more of the following measures Reorient or relocate the receiving antenna Increase the separation between the equipment and the receiver Connect the e...

Page 36: ...ee step 4 on page 32 and calibrate the incline system HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch first...

Page 37: ...ight Upper Body Leg 60 Next remove the M8 x 16mm Screw 95 the Large Axle Cover 53 and the M8 Washer not shown from the right Crank Arm 20 Then carefully remove the Right Roller Arm 59 and the Right Pe...

Page 38: ...c 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...

Page 39: ...Right Pedal 53 4 Large Axle Cover 54 2 16mm Wave Washer 55 2 Small Axle Cover 56 4 Roller Arm Bushing 57 8 Arm Bearing 58 1 Right Pedal Arm 59 1 Right Roller Arm 60 1 Right Upper Body Leg 61 1 Right...

Page 40: ...M4 x 19mm Self tapping Screw 125 2 Boss 126 2 M6 x 110mm Screw 127 1 Tablet Holder 128 1 Left Pedal Plate 129 1 Left Pedal Handle 130 2 Pedal Pin 131 2 Pedal Spring 132 2 Axle 133 2 M6 Acorn Nut 134...

Page 41: ...40 40 101 101 50 43 43 48 23 84 50 31 27 82 101 78 78 86 86 88 85 85 89 90 50 90 91 102 108 108 113 120 121 121 121 121 122 102 115 32 114 101 17 123 112 2 28 30 30 33 33 41 105 104 101 101 6 34 34 12...

Page 42: ...77 77 101 101 77 95 95 82 82 79 82 82 82 82 96 8 94 94 97 97 97 97 97 97 97 97 100 100 100 100 102 138 137 98 95 51 56 56 59 53 53 55 57 95 95 79 8 97 97 98 95 61 62 96 102 129 130 131 132 134 9 44 14...

Page 43: ...EXPLODED DRAWING C 4 7 36 36 99 99 35 37 81 54 54 63 63 71 71 74 73 75 101 105 105 101 101 101 5 141 5 107 101 101 101 141 5 5 5 5 101 101 101 127 111 110 119 118 116 116 117 Model No NTEL09815 0 R111...

Page 44: ...extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all ins...

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