Marcy XC-50 Assembly Manual Download Page 14 | Manualshive

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Marcy XC-50 Assembly Manual Download Page 14

14

EXERCISE INSTRUCTIONS

Using your

2 in 1 CYCLE ELLIPTICAL

will provide you with several benefits, it will improve your

physical fitness, tone muscle and in conjunction with a calorie controlled diet help you loose weight.

1. The Warm Up Phase

This stage helps get the blood flowing around the body and the muscles working properly. It will also
reduce the risk of cramp and muscle injury. It is advisable to do a few stretching exercises as shown
below. Each stretch should be held for approximately 30 seconds, do not force your muscles into a
stretch. STOP if you feel uncomfortable.

2. The Exercise Phase

This is the stage where you put the effort in. After regular use, the muscles in your legs will become
more flexible. It is very important to maintain a steady tempo throughout. The rate of work should be
sufficient to raise your heart beat into the target zone shown on the graph below.

This stage should last for a minimum of 12 minutes though most people start at about 15-20 minutes

SIDE BENDS

OUTER THIGH

INNER THIGH

FORWARD

BENDS

CALF / ACHILLES

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Summary of Contents for XC-50

Page 1: ...19 10 2009 1 2 in 1 Cycle Elliptical Product Code XC 50 ...

Page 2: ... Instructions 13 Exercise Instructions 14 Fault Finding Chart 15 Exploded Diagram 16 Parts List 17 Additional Information Care Maintenance 18 Limited Warranty Customer Services 19 Supplied by Escalade International Ltd Pleasant Road Penllergaer Swansea SA4 9GE Tel 00 44 1792 222550 Fax 00 44 1792 895781 www escaladesports co uk E mail info escaladesports co uk ...

Page 3: ... levelled surface which is clear of all obstacles as not to restrict movement whilst exercising DO NOT use the 2 in 1 trainer near water or outdoors 7 Exercise equipment has moving parts In the interest of safety keep others especially children at a safe distance while exercising 8 Never hold your breath while exercising Breathing should remain at a normal rate in conjunction with the level of exe...

Page 4: ...HER 2 36 SMALL FLAT WASHER 6 37 ADJUSTMENT KNOB 6 38 BOLT 6 64 NYLON LOCK NUT 2 65 FLAT WASHER 2 66 L R PEDAL HINGE BOLT L R 2 Parts described above are all the parts you need to assemble this machine Before you start to assemble please check the hardware packing to make sure they are included Please note some items of hardware my be pre assembled ...

Page 5: ...AR RIGHT 1 NO 22 HANDLEBAR POST 1 NO 25 BLOW MOVEABLE HANDLEBAR 2 NO 30 SADDLE 1 NO 31 SEAT POST 1 NO 32 HOLLOW 1 NO 35 L FOOTPLATE LEFT 1 NO 35 R FOOTPLATE RIGHT 1 NO 39 L EDAL LEFT 1 NO 39 R EDAL RIGHT 1 NO 4 HANDLEBAR 1 NO 58 REAR STABILIZER 1 NO 6 SMALL COVER 2 NO 63 FRONT STABILIZER 1 NO 67 MAIN FRAME 1 ...

Page 6: ...wo acorn nuts 60 STEP 2 Connect the upper sensor wire 12 from the front post 22 to the lower sensor wire 27 Ensure the Tension Control Knob is set to number 1 Connect the upper tension cable 15 to the lower tension cable 26 Please see the next page for a detailed description of this part of the assembly Insert the front post 22 into the main frame 67 Secure using two allen head bolts 28 allen head...

Page 7: ...on the wire holder on the Lower Tension Connector Pull the Upper Tension Connector backward and slide the wire through the slot on the bracket Drop the Connector down so the fitting sits firmly on top of the bracket NOTE In able to hold the Front Post while connecting the cables and wires extra help may be needed ...

Page 8: ...ssemble the handlebar covers 6 1 6 2 onto the handlebars and secure into position using 4 small screws 5 STEP 4 Insert the batteries into the back of the computer 1 Connect the Hand Pulse Wire and Sensor Wire to the back of the Computer Mount the Computer onto the top of the Handlebar Post by sliding the computer onto the bracket 7 ...

Page 9: ...lebar left 11 L STEP 6 Assemble the left pedal 39 L onto the left pedal arm 35 L and secure into position using 3 bolts 38 small flat washers 36 and adjustment knobs 37 Assemble the pedal arm assembly onto the main frame and secure using 1 pedal hinge bolt 66 L Flat Washer 65 and nylon lock nut 64 Note the pedal hinge bolts left right are marked L R respectfully The left hand hinge bolt uses a Lef...

Page 10: ...sing allan head bolt 34 steel tube 33 flat washer 18 and nylon locknut 23 Repeat the above procedure for the movable handlebar right NOTE Tighten the nuts and bolts previously installed STEP 8 Attach the seat 30 onto the seat post 31 and secure using 3 flat washers 18 and nylon lock nuts 23 Insert Seat Post into bellows 32 and insert completed assembly into the main frame Select the desired height...

Page 11: ...11 USER GUIDE TRANSPORT TENSION CONTROL Increase Decrease ...

Page 12: ...the seat height loosen the pull pin and pull to release Position the seat to the desired height Release the pull pin and tighten CYCLE MODE When using the 2 in 1 Elliptical Cycle in cycling mode please ensure the pedals are positioned as close to the pedal arm as possible ELLIPTICAL MODE Remove seat stem to use in the elliptical mode Position pedals as required ...

Page 13: ...When you start to exercise or press the button on the computer the computer will turn on If the computer does not receive a signal for more than 4 minutes the power will turn off automatically 7 Mode Press the mode button to select each function Press and hold the mode button for 2 seconds will reset all function values to zero Hand Pulse Sensors This cycle comes with hand pulse sensors which can ...

Page 14: ...ng exercises as shown below Each stretch should be held for approximately 30 seconds do not force your muscles into a stretch STOP if you feel uncomfortable 2 The Exercise Phase This is the stage where you put the effort in After regular use the muscles in your legs will become more flexible It is very important to maintain a steady tempo throughout The rate of work should be sufficient to raise y...

Page 15: ...rcise phase you should increase resistance making your legs work harder You will have to reduce your speed to keep your heart rate in the target zone WEIGHT LOSS The important factor here is the amount of effort you put in The harder and longer you work the more calories you will burn Effectively this is the same as if you were training to improve your fitness the difference is the goal FAULT FIND...

Page 16: ...16 EXPLODED DIAGRAM ...

Page 17: ...D CAPFOR REAR STABILIZER 2 15 TENSION 1 57 SCREW 4 16 FOAM GRIP 2 58 REAR STABILIZER 1 17 ALLAN HEAD BOLT WITH BLUE DOT 2 59 SCREW 2 18 FLAT WASHER 7 60 ACORN NUT 4 19 PLASTIC WASHER 2 61 SCREW 5 20 FLAT WASHER 2 62 FRONT CAP FOR FRONT STABILIZER 2 21 WAVY WASHER 2 63 FRONT STABILIZER 1 22 HANDLEBAR POST 1 64 NUT WITH NYLON 2 23 NYLON LOCK NUT 11 65 FLAT WASHER 2 24 SCREW 4 66L R PEDAL HINGE BOLT ...

Page 18: ... you are responsible for the appropriate disposal of your 2 in 1 trainer to a recognised public collection facility CARE AND MAINTENANCE 1 Inspect and tighten all parts before using the 2 in 1 trainer 2 The 2 in 1 trainer can be cleaned using a damp cloth and mild non abrasive detergent DO NOT use solvents 3 Examine the 2 in 1 trainer regularly for signs of damage or wear 4 Failure to examine the ...

Page 19: ...ade is not responsible or liable for indirect special or consequential damages arising out of or in connection with the use or performance of the product or other damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyments or use costs of removal installation or other consequential damages or whatsoever natures The warranty extended hereunder is in lie...

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