15
6
ASSEMBLY
Assembly requires two people. Set the treadmill in a cleared area and remove all packing materials. Do not
dispose of the packing materials until assembly is completed. Assembly requires the included allen wrench,
your own phillips screwdriver and two adjustable spanners .
The CROSSTRAINER offers a variety of exercises
designed to trim, tone, and strengthen the body.
Please read these guidelines before using the
weight bench. WARNING: Before beginning any
exercise program, consult your physician. This is
especially important for persons over the age of 35
or persons with pre-existing health problems.
STRENGTH TRAINING GUIDELINES
Your strength training program should include three
workouts each week. To give your body time to rest,
workouts should be on alternating days, such as
Monday, Wednesday, and Friday. Instead of waiting
for a convenient time to exercise, plan a specific time.
The morning hours work well for many, and the self-
discipline required to rise early and exercise may result
in greater productivity throughout the day. For others,
exercising before dinner offers a chance to wind down
from the day’s activities. Whatever time you choose,
be consistent and stick with it.
Each workout should include three important parts:
(1) a warm-up, (2) 6 to 10 exercises, and (3) a cool-
down.
Warming Up
Begin each workout with 5 to 8 minutes of stretching
(see SUGGESTED STRETCHES on page 13).
Stretching prepares the body for exercise by increas-
ing circulation, delivering more oxygen to the muscles,
and raising the body temperature.
Exercises
Next, perform 6 to 10 of the exercises shown on the
exercise chart on the CROSSTRAINER. To give bal-
ance and variety to your workouts, vary the exercises
from workout to workout.
Begin with 1 set of 12 repetitions for each exercise that
you do. (A “repetition” is one cycle of an exercise, such
as one sit-up. A “set” is a series of repetitions per-
formed without pausing.) As your fitness level in-
creases, perform 2 sets of 12 repetitions for each exer-
cise that you do. When you are ready for an advanced
workout, try 3 sets of 12 repetitions. Always rest for at
least 1 minute after each set. When you can complete
3 sets of 12 repetitions without difficulty, you may
choose to use heavier weights.
CAUTION: The CROSSTRAINER includes three
pairs of hand weights. Do not use any other
weights with the CROSSTRAINER.
Cooling Down
Finish each workout with 5 to 8 minutes of stretching to
cool down. This will increase your flexibility, and will
help to reduce post-exercise soreness.
Be careful to avoid overdoing it during the first few
months of your exercise program—it is important to
progress at your own pace. CAUTION: If you feel
pain or dizziness at any time, stop immediately and
begin cooling down.
EXERCISE FORM
For the best results, correct form is important. The ex-
ercise chart on the CROSSTRAINER shows the cor-
rect form for twenty different exercises. Try to move
through the full range of motion for each exercise and
move only the appropriate parts of the body.
Perform each exercise with a smooth, steady motion.
Exhale as you exert yourself, and inhale as you return
to the starting position; never hold your breath.
STAYING MOTIVATED
To stay motivated, try listening to music or watching
television whilst you exercise. It may also be helpful to
work out with a partner. Use a calendar to keep a
record of your workouts, and write key body measure-
ments at the end of every month.
Remember, the key to lasting results is to make exer-
cise a regular and enjoyable part of your daily life.
HOW TO EXERCISE ON THE WEIGHT BENCH
3. Insert the brackets on the Console Base (92) into the
Uprights (102). Insert any slack in the Wire Harness
(108) into the right Upright. Attach the Console Base with
the four Handrail Bolts (141) and Handrail Washers
(138). Tighten all four Handrail Bolts.
1. With the help of a second person, carefully lay the
treadmill on its right side as shown (refer to the drawing
on page 4 to identify the right side).
Insert the Extension Legs (137) into the treadmill. Make
sure that the Extension Legs are turned so the Base
Pads (117) are on the indicated side. Attach each
Extension Leg with an Extension Leg Screw (115).
With the help of a second person, carefully raise the
treadmill to the upright position so the Extension Legs
(137) are resting flat on the floor.
2. Refer to HOW TO LOWER THE TREADMILL FOR USE
on page 9. Follow the instructions on page 9 to lower the
treadmill.
Next, remove the nut, bolt, and shipping bracket from the
left Upright (102).
1
2
3
115
Allen Wrench
137
117
102
Bolt
Nut
Shipping
Bracket
141
138
138
92
141
108
102
