13
4
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the
right. Move slowly as you stretchÑnever bounce.
1. 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 extend-
ed leg. Reach toward your toes as far as possible. Hold for
15 counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.
2. Calf/Achilles 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 for-
ward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for each leg. To cause further
stretching of the achilles tendons, bend your back leg as well.
Stretches: Calves, achilles tendons and ankles.
3. Quadriceps Stretch
With one hand against a wall for balance, reach back and
grasp one foot with your other hand. Bring your heel as close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for each leg. Stretches: Quadriceps and hip
muscles.
4. Inner Thigh Stretch
Sit with the soles of your feet together and your knees out-
ward. Pull your feet toward your groin area as far as possi-
ble. Hold for 15 counts, then relax. Repeat 3 times.
Stretches: Quadriceps and hip muscles.
1
2
3
4
Training Zone Exercise
After warming up, increase the intensity of your exer-
cise until your heart rate is in your training zone for 20
to 30 minutes.
Cooling Down
Finish each workout with 5 to 10 minutes of stretching.
Stretching after exercise develops flexibility and helps
prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan 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.
Caution: Be sure to progress at
your own pace and avoid overdoing it. Incorrect or
excessive training may result in injury to your
health.
3/8" Nylon Locknut (29)Ñ8
1/4" Nylon Half Nut (78)Ñ2
3/8Ó Zinc Washer (52)Ñ2
3/8Ó Lock Washer (58)Ñ2
3/8" x 1Ó Screw (59)Ñ2
Plastic Spacer (56)Ñ4
1/4" x 1/2Ó Screw (71)Ñ2
5/8Ó Axle Cap (50)Ñ2*
3/4Ó Axle Cap (43)Ñ2*
Pedal Arm Spacer (41)Ñ2
3/8" x 3 1/2Ó Carriage Bolt (28)Ñ4
#8 x 3/4Ó Black Screw (44)Ñ10
ASSEMBLY
Assembly requires two persons.
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.
The following tools are required for assembly: a phillips screwdriver , two adjustable
spanners , and a rubber mallet .
PART CHART
Use the part 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. 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-attached.
*Extra Axle Caps (43, 50) may be included.
