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12

The following guidelines will help you to plan your
exercise program. Remember that a proper diet and
adequate rest are essential for successful results. 

EXERCISE INTENSITY

Whether your goal is to burn fat or strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. For effective exercise, your heart
rate should be maintained at a level between 70% and
85% of your maximum heart rate as you exercise. This
is known as your training zone. 

You can find your training zone in the table below.
Training zones are listed according to age and physi-
cal condition.

Burning Fat

To burn fat, you must exercise at a low intensity level
for a sustained period of time. During the first few 
minutes of exercise, your body uses easily accessible
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 low end of your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exercise
is activity that requires large amounts of oxygen for
prolonged periods of time. This increases the demand
on the heart to pump blood to the muscles, and on the
lungs to oxygenate the blood. For aerobic exercise,
adjust the intensity of your exercise until your heart
rate is near the middle of your training zone. 

HOW TO MEASURE YOUR HEART RATE

To measure your
heart rate, first
exercise for at
least four minutes.
Then, stop exer-
cising and place
two fingers on
your wrist as
shown. Take a
six-second heart-
beat 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.
(A six-second count is used because your heart rate
will drop rapidly when you stop exercising.) Adjust the
intensity of your exercise until your heart rate is at the
desired level. 

WORKOUT GUIDELINES

Each workout should include three important parts: 
(1) a warm-up, (2) training zone exercise, and (3) a
cool-down. 

Warming up

Warming up prepares the body for exercise by
increasing circulation, delivering more oxygen to the
muscles, and raising the body temperature. Begin
each workout with 5 to 10 minutes of stretching and
light exercise to warm up.

20

138-167

133-162

25

136-166

132-160

30

135-164

130-158

35

134-162

129-156

40

132-161

127-155

45

131-159

125-153

50

129-156

124-150

55

127-155

122-149

60

126-153

121-147

65

125-151

119-145

70

123-150

118-144

75

122-147

117-142

80

120-146

115-140

85

118-144

114-139

AGE

UNCONDITIONED

TRAINING ZONE

(BEATS/MIN)

CONDITIONED

TRAINING ZONE

(BEATS/MIN)

CONDITIONING GUIDELINES  

WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.

5

ASSEMBLY

Assembly requires two people. Place all parts of the elliptical crosstrainer in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the two
included allen wrenches, assembly requires a phillips screwdriver                      , an adjustable
wrench                     , a rubber mallet                        , and pliers                      . 

As you assemble the elliptical crosstrainer, use the drawings below to identify the small parts used in assembly.
The number in parenthesis below each drawing refers to the key number of the part, from the PART LIST on
page 14. The second number refers to the quantity used in assembly. Note: Some small parts may have been
pre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.

1. Identify the Rear Stabilizer (94), which has Wheels (45)

attached to it. 

Attach the Rear Stabilizer (94) to the rear of the Frame
(1) with the two Rear Stabilizer Bolts (60) and two M10
Nylon Locknuts (26). Make sure that the Rear
Stabilizer is turned so the Wheels are not touching
the floor.

26

1

60

45

26

94

1

Rear Stabilizer Bolt (60)–2

M10 Nylon Locknut (26)–7

Pedal Screw (43)–6

Incline Axle Screw (30)–2

M10 x 85mm Bolt (25)–1

Plastic Pedal

Spacer (92)–2

M8 Split

Washer (58)–2

Chrome Tube

Washer (84)–2

M8 Washer (33)–2

Front Stabilizer Bolt (86)–2

2. Attach the Front Stabilizer (90) to the front of the

Frame (1) with the two Front Stabilizer Bolts (86) and
two M10 Nylon Locknuts (26). 

86

90

26

26

1

2

Summary of Contents for Vgr 900

Page 1: ...in the Manual to assure proper operation and your continued satisfaction HOW TO GET PARTS AND SERVICE Simply call our Customer Service Department at 1 888 825 2588 and tell them your name and address...

Page 2: ...51 25 24 18 26 2 20 75 72 23 15 34 19 23 26 74 23 23 35 18 74 23 7 23 15 34 72 22 20 21 22 84 26 30 58 31 32 31 32 31 29 58 30 47 44 32 49 57 87 53 40 41 80 81 63 81 79 82 78 77 78 82 43 5 37 96 1 11...

Page 3: ...al for information about ordering replacement parts 1 1 Frame 2 1 Upright 3 1 Left Pedal Arm 4 1 Right Pedal Arm 5 1 Incline Frame 6 2 Crank Arm 7 1 Left Upper Body Arm 8 1 Large Pulley 9 2 Frame Bear...

Page 4: ...back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as f...

Page 5: ...S Each workout should include three important parts 1 a warm up 2 training zone exercise and 3 a cool down Warming up Warming up prepares the body for exercise by increasing circulation delivering mor...

Page 6: ...d so the V shaped grooves are on top Insert the Incline Axle 29 through the Incline Frame and the Base Note It may be helpful to tap the Incline Axle with a rubber mallet to insert it Slide an M8 Spli...

Page 7: ...ature If the pedals are not moved and the console button is not pressed for four minutes the power will turn off automatically in order to conserve the batteries Training Zone Display Book Holder Resi...

Page 8: ...age place a mat under the elliptical crosstrainer 11 Slide the Left Upper Body Arm 7 which is marked with an L sticker onto the Chrome Tube 21 on the Left Pedal Arm 3 Slide the Right Upper Body Arm 75...

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