BEFORE
YOU
BEGIN
1
INTRODUCTION
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
BEFORE
YOU
BEGIN
ELLIPTICAL
OPERA
TION
LIMITED
W
ARRANTY
TROUBLESHOOTING
&
MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBL
Y
ELLIPTICAL
OPERA
TION
ASSEMBL
Y
1
INTRODUCTION
ELLIPTICAL OPERA
TION
CONDITIONING GUIDELINES
TROUBLESHOOTING &
MAINTENANCE
LIMITED WARRANTY
CONDITIONING GUIDELINES
BEFORE YOU
BEGIN
IMPORT
ANT
PRECAUTIONS
ASSEMBL
Y
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K workout,
you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long
term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to
be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate
using the grip pulse handlebars and the second is by evaluating your perceived exertion level (this is simpler
than it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down.
Always be aware of these warning signs of overexertion.
CONDITIONING GUIDELINES
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MANUAL
Allows you to adjust the resistance level to your preference, without a preset program.
HILLS
Motivates with different combinations of
RESISTANCE
.
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REVERSE TRAIN
Program cues you to pedal forward (F) and backwards (R) for an exciting and challenging
workout (
RESISTANCE
levels).
PROGRAM
PROFILES
PROGRAM:
MANUAL
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERVALS
MOUNTAIN
CLIMB
Allows ‘On The Fly’ manual
RESISTANCE
changes.
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PROGRAM:
HILLS
MANUAL
INTERV
ALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
PEAK
INTERV
ALS
MOUNTAIN
CLIMB
PROGRAM:
REVERSE TRAIN
Program cues you to pedal forward (F) and backwards (R) for an exciting and challenging workout.
PROGRAM SEGMENTS - REPEAT
SECONDS
60
60
60
60
30
45
60
30
90
60
30
45
60
30
90
60
SEGMENT
WARM UP
F
R
F
R
F
R
F
R
F
R
F
R
LEVEL
1
1
1
2
4
3
4
2
3
4
2
3
4
2
3
4
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WARM-UP
PROGRAM SEGMENTS - REPEAT
SECONDS
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
60
SEGMENTS
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
LEVEL
1
1
1
2
1
2
3
4
1
2
3
4
1
2
3
4
EX-57_Rev.1.3.indd 18-19
6/25/08 10:40:38 AM
