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Specificity 

Different forms of exercise produce different results. The type of exercise that is carried out is specific both to 
the muscle groups being used and to the energy source involved. 
There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is 
why it is important to have an exercise program tailored to your specific needs.

 

 
Reversibility 

If you stop exercising or do not do your program often enough, you will lose the benefits you have gained. 
Regular workouts are the key to success. 

 

 

Warm Up 

Every exercise program should start with a 

warm

 

up

 where the body is prepared for the effort to come. It 

should be gentle and preferably use the muscles to be involved later. 
Stretching should be included in both your 

warm up 

and 

cool down

, and should be performed after 3-5 

minutes of low intensity aerobic activity or callisthenic type exercise. 

Warm Down or Cool Down 

This involves a gradual decrease in the intensity of the exercise session.  Following exercise, a large supply of 
blood remains in the working muscles. If it is not returned promptly to the central circulation, pooling of blood 
may occur in the muscles. 

 
Heart Rate 

As you exercise, the rate at which your heart beat increases. This is often used as a measure of the required 
intensity of exercise. You need to exercise hard enough to condition your circulatory system, and increase your 
pulse rate, but not enough to strain your heart. 
 
Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you 
can get a good training effect with a heart rate of 110-120 beats per minute (BPM). If you are fitter, you will 
need a higher threshold of stimulation. 
 
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your 
maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative 
side. 
 
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your heart, like 
other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves. 
 
 
The following table is a guide to those who are “starting fitness”. 
Age 

 

 

   

25 30 35 40 45 50 55 60 65 

Target heart Rate 
 
10Second 

Count  

23 22 22 21 20 19 19 18 18 

 
Beats 

per 

Minute  

138 132 132 126 120 114 114 108 108 

 

Pulse Count

 

The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten 
seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long enough 
for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since heart 
rate slows as you recover, a longer count isn’t as accurate. 

Содержание C249 30816 2

Страница 1: ...OWNER S MANUAL Model No C249 30816 2 FREE SPIRIT ELLIPTICAL SERVICE Is at YOUR SERVICE Assembly Operation Exercise Parts Warranty CAUTION You must read and understand this owner s manual before opera...

Страница 2: ...ing liability for consequential damages are hereby excluded Repair Parts and Service All of the parts for the unit shown can be ordered from Maurice Pincoffs Canada Inc 6050 DON MURIE STREET NIAGARA F...

Страница 3: ...he manufacturer 5 Fitness equipment must always be installed on a flat surface do not place the unit on a loose rug or uneven surface It is recommended to use an equipment mat to prevent the unit from...

Страница 4: ...s Head Screw 4pcs 101 17m m Wavy Washer 2pcs 75 5 16 x 15m m Button Head Socket Bolts 6pcs 71 5 16 x 32m m Hex Head Bolts 2 pcs 98 5 16 x 20 x 1 5T Flat Washer 4 pcs 105 5 16 x 7T Nyloc Nut 2 pcs 89 3...

Страница 5: ...2009 4 84 3 5x12m m Self Tapping Screw 8pcs 79 M5 x 15m m Phillips Head Screw 8pcs 108 Combination M5 Allen Wrench Phillips Head Screw Driver 1 pc 110 12m m Wrench 1pc 111 13 14m m Wrench 2pcs...

Страница 6: ...in the top of the Main Frame 1 Put the 4pcs of 5 16 x 23 x1 5T Flat Washers 97 onto the 4pcs of 5 16 x 15m m Hex Head Bolts 70 and the 2pcs of 5 16 x 23 x 2T Curved Washers 102 onto the 2pcs of 5 16 x...

Страница 7: ...2009 6...

Страница 8: ...ide of the axle 3 Put the 2 pcs of 5 16 x 23 x 1 5T Flat Washers 97 onto the 2 pcs of 5 16 x 15m m Hex Head Bolts 70 and install and tighten in the threaded holes in the ends of the axle 4 Install the...

Страница 9: ...the 12m m Wrench 111 on the 5 16 x 7T Nyloc Nut 105 and one on the 5 16 x 1 1 4 Hex Head Screw 71 2 Install the 2 pcs of Rails 15 into the receiving bracket in the end of Main Frame 1 with 2 pcs of 3...

Страница 10: ...Combination M5 Allen Wrench Phillips Head Screw Driver 108 2 Install the 2pcs of Wheel Covers 52 using the 4pcs of M5x15m m Phillips Head Screws 79 3 Install the Front Handle Bar Cover L R 54 56 and...

Страница 11: ...gaged when rear of it is lifted Elliptical Lubrication 1 Pour 2c c of the lubricant under the middle of the rail You must be lubricate the rails every three months 2 If you feel the exercise is not sm...

Страница 12: ...ws total Calories burned and is an approximate number The Watt reading indicates how much work you are doing If the Watt reading is 100 this means you are doing enough work to light a 100 watt light b...

Страница 13: ...e Up Down keys to scroll through the 12 programs When you see a program you want press the Enter key to enter At this point you may press start to begin the program with the default settings or you ma...

Страница 14: ...and press Enter Now the Time window will be blinking and you can program it and other data the same as other programs If you want to set your own custom Target HR then use the Up Down arrow to highlig...

Страница 15: ...m_Fish eye Sleeve 3 20 1712520 6005_Bearing for Pulley 2 21 1712521 6203_Bearing for Idler Wheel 6 22 1712522 6003_Bearing for Slide Wheel 8 23 1712523 M12 x P1 75_Fish eye Bearing 2 24 1712524 31 x2...

Страница 16: ...Cover R 1 57 1712557S Rear Handle Bar Cover R 1 58 1712558 32m m 2 5T _Round Head End Cap 2 59 1712559S Connecting Arm Cover L 2 60 1712560S Connecting Arm Cover R 2 61 1712561S Lug Cover L 1 62 17125...

Страница 17: ...x 1 5T_Flat Washer 14 98 1712598 5 16 x 20 x 1 5T_Flat Washer 8 99 1712599 1 4 x19_Flat Washer 13 100 17125100 J Bolt 1 101 17125101 17m m_ Wavy Washer 1 102 17125102 5 16 x 23 x 2T_Curved Washer 2 1...

Страница 18: ...2009 17 DIAGRAM...

Страница 19: ...2009 18...

Страница 20: ...ioning of the heart and lungs Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake MVo2 This is often referred to as your aerob...

Страница 21: ...as a measure of the required intensity of exercise You need to exercise hard enough to condition your circulatory system and increase your pulse rate but not enough to strain your heart Your initial...

Страница 22: ...ou experience major discomfort you may be on a program that is too advanced or you have increased your program too rapidly If you experience PAIN during or after exercise your body is telling your som...

Страница 23: ...ow intensity aerobic activity or callisthenic type exercise Movements should be performed slowly and smoothly with no bouncing or jerking Move into the stretch until slight tension not pain is felt in...

Страница 24: ...2009 23...

Страница 25: ...NADA INC RETAIL OR CATALOG STORES AND SERVICE CENTERS If the parts you need are not stocked locally your order will be electronically transmitted to a SEARS Parts Distribution Center for expedited han...

Страница 26: ...s that you need to do it yourself www sears ca _______________________________________________________________________________________________ To purchase or inquire about a Sears Maintenance Agreemen...

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