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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. 

HOW TO MEASURE YOUR HEART RATE

To measure your heart 

rate, exercise for at least 

four minutes. Then, stop 

exercising and place 

two fingers on your wrist 

as shown. Take a six-

second heartbeat count, 

and multiply the result 

by 10 to find your heart 

rate. For example, if your six-second heartbeat count is 

14, your heart rate is 140 beats per minute.

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.

EXERCISE GUIDELINES

Summary of Contents for NordicTrack FREESTRIDE TRAINER FS7I

Page 1: ...p this manual for future reference Serial Number Decal CUSTOMER SERVICE UNITED KINGDOM Call 0330 123 1045 From Ireland 053 92 36102 Website iconsupport eu E mail csuk iconeurope com Write ICON Health...

Page 2: ...ICATION CHART 5 ASSEMBLY 6 THE CHEST HEART RATE MONITOR 13 HOW TO USE THE ELLIPTICAL 14 MAINTENANCE AND TROUBLESHOOTING 27 EXERCISE GUIDELINES 29 PART LIST 31 EXPLODED DRAWING 33 ORDERING REPLACEMENT...

Page 3: ...level surface with at least 4 ft 1 2 m of clearance in the front of the elliptical 6 ft 1 8 m in the rear and 2 ft 0 6 m on each side To protect the floor or carpet from damage place a mat under the e...

Page 4: ...fter reading this manual please see the front cover 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 s...

Page 5: ...ing 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 M8 x 14mm Shoulder Screw 122 2 M4...

Page 6: ...embly may be easier if you have a set of wrenches To avoid damaging parts do not use power tools ASSEMBLY 1 1 To register your product and activate your warranty in the UK go to iconsupport eu If you...

Page 7: ...other Wheel 53 in the same way 2 3 Tip Avoid pinching the wires With the help of one or two other people set the Upright 4 on the pins A on the Frame 2 Attach the Upright 4 to the Frame 2 with eight M...

Page 8: ...35 36 47 143 43 4 Avoid pinching the wires 12 14 15 13 31 30 122 Grease 5 5 Identify the Right Pedal Arm 15 Using a plastic bag to keep your fingers clean apply a generous amount of the included greas...

Page 9: ...while you perform the following action Make sure to orient the Strap Clamp 23 as shown in the inset drawing Attach the Strap 21 to the Strap Bracket 22 on the Right Pedal Arm 15 with three M6 x 20mm...

Page 10: ...right 4 and attach it with two M10 x 45mm Bolts 119 and two M10 x 18mm Washers 138 Tip Avoid pinching the wires Press the Right Rear Leg Cover 44 into the Pivot Covers A and B 37 38 Then press the Han...

Page 11: ...ws and then tighten them 11 While a second person holds the Console 9 near the Console Bracket 5 connect the wires B on the Console to the matching wires C in the Console Bracket make sure to press th...

Page 12: ...m 15 Make sure that all parts are properly tightened before you use the elliptical Extra parts may be included Place a mat beneath the elliptical to protect the floor 48 13 14 13 Tip Avoid pinching th...

Page 13: ...plastic bag or other container that may trap moisture Do not expose the heart rate monitor to direct sunlight for extended periods of time and do not expose it to temperatures above 122 F 50 C or bel...

Page 14: ...ug the indicated end of the power cord into the socket on the frame 2 Plug the power cord into an appropriate outlet that is properly installed and earthed in accordance with all local codes and ordin...

Page 15: ...hat is in the lower position Then step onto the other pedal Push the pedals until they begin to move with a continuous motion Note The pedals can turn in either direction It is recom mended that you t...

Page 16: ...th most full size tablets Do not place any other electronic device or object in the tablet holder To insert a tab let into the tablet holder E set the bottom edge of the tablet in the tray Then pull t...

Page 17: ...h workout automatically controls the resistance of the pedals and the incline of the frame as it guides you through an effective exercise session When you use the manual mode of the console you can ch...

Page 18: ...acing arrow symbol To use multiple capital characters touch the shift button again To return to the lowercase keyboard touch the shift button a third time To clear the last character touch the clear b...

Page 19: ...menu If you are in the settings menus touch the back button arrow symbol and then touch the close button x symbol to return to the main menu 3 Change the resistance of the pedals and the incline of t...

Page 20: ...er switch to the off position and unplug the power cord IMPORTANT If you do not do this the electrical components of the elliptical may wear prematurely HOW TO USE A MAP WORKOUT OR AN ONBOARD WORKOUT...

Page 21: ...evel and or incline level is too high or too low you can manually override the setting by pressing the Resistance buttons or the Incline buttons If you press a Resistance button you can then manually...

Page 22: ...creen Touch the screen to add the start point for your workout Then touch the screen to add the end point for your workout If you want to start and end your workout at the same point touch Loop or Out...

Page 23: ...on the screen to log in to your iFit account Follow the prompts on the screen to enter your username and password To switch users within your iFit account touch the profile button and then touch Mana...

Page 24: ...gal 3 View the console tour presentation To view a tour presentation that will guide you through the features of the console touch How It Works 4 Customize the unit of measurement and other settings T...

Page 25: ...e bottom of the screen to select the wireless network menu 3 Enable Wi Fi Make sure that Wi Fi is enabled If it is not enabled touch the Wi Fi toggle to enable it 4 Set up and manage a wireless networ...

Page 26: ...able see your local electronics store Next press the play but ton on your personal audio player Adjust the volume level using the volume increase and decrease buttons on the console or the volume cont...

Page 27: ...ch and unplug the power cord Next locate the small reset opening A near the USB port on the console Using a bent paper clip press and hold the reset button inside the open ing and have a second person...

Page 28: ...Magnet 113 is aligned with the Reed Switch Then slightly loosen the two M4 x 25mm Screws 153 and slide the Reed Switch 55 slightly closer to or away from the Magnet 113 Plug in the power cord press t...

Page 29: ...m 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 hi...

Page 30: ...lles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and...

Page 31: ...e Bracket Cover 49 1 Accelerometer Sensor 50 1 Chest Heart Rate Monitor 51 1 17 Wire 52 1 41 Wire 53 2 Wheel 54 2 Foot 55 1 Reed Switch Wire 56 1 Reed Switch Clamp 57 1 Drive Belt B 58 1 32 Wire 59 1...

Page 32: ...5 1 M6 x 10mm Screw 136 2 M5 Locknut 137 3 M10 Washer 138 4 M10 x 18mm Washer 139 5 M6 Washer 140 11 Clip 141 61 M4 x 16mm Self tapping Screw 142 4 Tablet Holder Screw 143 48 M4 x 16mm Screw 144 4 M3...

Page 33: ...22 22 24 27 29 31 31 34 36 38 39 33 35 37 40 40 41 37 43 48 50 52 42 38 44 47 49 51 117 117 9 11 25 24 27 19 21 122 122 122 142 142 124 144 121 143 143 143 143 143 156 143 17 143 143 141 141 141 141...

Page 34: ...6 78 79 73 75 77 80 81 81 81 81 83 86 88 88 85 82 84 87 89 90 92 91 94 94 93 95 95 166 8 120 158 158 128 122 128 31 122 132 133 133 125 125 133 137 133 145 126 126 136 136 146 131 131 153 156 141 133...

Page 35: ...106 106 62 107 108 110 112 114 115 116 109 111 113 113 141 141 141 141 141 141 141 141 141 141 141 141 141 141 141 141 143 143 148 148 141 143 143 143 147 143 147 141 147 143 141 143 143 148 148 141 1...

Page 36: ...T and the EXPLODED DRAWING near the end of this manual ORDERING REPLACEMENT PARTS This electronic product must not be disposed of in municipal waste To preserve the environment this product must be re...

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