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EXERCISE GUIDELINES

These guidelines will help you to plan your exercise 
program. For detailed exercise information, obtain a 
reputable book or consult your physician. Remember, 
proper nutrition and adequate rest are essential for 
successful results. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your 
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your 
heart rate as a guide to find the proper intensity level. 
The chart below shows recommended heart rates for 
fat burning and aerobic exercise.

To find the proper intensity level, find your age at the 
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your 
age define your “training zone.” The lowest number is 
the heart rate for fat burning, the middle number is the 
heart rate for maximum fat burning, and the highest 
number is the heart rate for aerobic exercise.

Burning Fat

—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of 
time. During the first few minutes of exercise, your 
body uses 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 lowest number in your training 
zone. For maximum fat burning, exercise with your 
heart rate near the middle number in your training 
zone.

Aerobic Exercise

—If your goal is to strengthen your 

cardiovascular system, you must perform aerobic 
exercise, which is activity that requires large amounts 
of oxygen for prolonged periods of time. For aerobic 
exercise, adjust the intensity of your exercise until your 
heart rate is near the highest number in your training 
zone. 

WORKOUT GUIDELINES

Warming Up

—Start with 5 to 10 minutes of stretch-

ing and light exercise. A warm-up increases your body 
temperature, heart rate, and circulation in preparation 
for exercise. 

Training Zone Exercise

—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During 
the first few weeks of your exercise program, do not 
keep your heart rate in your training zone for longer 
than 20 minutes.) Breathe regularly and deeply as you 
exercise —never hold your breath. 

Cooling Down

—Finish with 5 to 10 minutes of stretch-

ing. Stretching increases the flexibility of your muscles 
and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete 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. Remember, the key to success is to make 
exercise a regular and enjoyable part of your everyday 
life.

    WARNING:

 Before beginning this 

or any exercise program, consult your physi-
cian. This is especially important for persons 
over age 35 or persons with pre-existing 
health problems.

The heart rate monitor is not a medical device. 
Various factors may affect the accuracy of 
heart rate readings. The heart rate monitor is 
intended only as an exercise aid in determin-
ing heart rate trends in general.

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Страница 1: ...space above for reference QUESTIONS If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limit...

Страница 2: ...ize TABLE OF CONTENTS WARNING DECAL PLACEMENT NORDICTRACK is a registered trademark of ICON IP Inc WARNING DECAL PLACEMENT 2 IMPORTANT PRECAUTIONS 3 BEFORE YOU BEGIN 4 PART IDENTIFICATION CHART 5 ASSE...

Страница 3: ...each side To protect the floor or carpet from dam age place a mat under the elliptical 7 Inspect and properly tighten all parts regu larly Replace any worn parts immediately 8 Keep children under age...

Страница 4: ...ake your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the elliptical If you have questions after reading this manual please see the front co...

Страница 5: ...12 8 x 3 4 Screw 123 11 PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part fro...

Страница 6: ...1 Remove the screws not shown and the ship ping bracket not shown from the front of the Frame 1 Discard the screws With the help of a second person place the ship ping bracket not shown under the fro...

Страница 7: ...x 75mm Screws 119 Then remove and discard the shipping bracket not shown 4 5 2 117 4 Orient the Rear Stabilizer Cover 2 as shown Press the Mounts 117 on the underside of the Rear Stabilizer Cover 2 in...

Страница 8: ...4 on the Frame 1 Attach the Upright 4 with four M8 x 19mm Screws 82 and four M8 Star Washers 122 6 Avoid pinching the Main Wire 110 1 82 4 122 110 7 56 75 7 Orient the Lower Upright Cover 56 as shown...

Страница 9: ...ag to keep your fingers clean apply some of the included grease to the Pivot Axle 35 and to two Wave Washers 95 Insert the Pivot Axle 35 through the Upright 4 and then center it Tip It may be helpful...

Страница 10: ...5 11 Identify the Right Pedal 49 and the Right Pedal Arm 58 which are marked with Right stickers and orient them as shown Attach the Right Pedal 49 to the Right Pedal Bracket 139 on the Right Pedal Ar...

Страница 11: ...ght Upper Body Arm 61 into the Right Upper Body Leg 36 until step 14 Orient the Right Upper Body Leg 36 as shown Apply grease to the axle on the Right Upper Body Leg Slide the Pedal Arm Flex Bracket 1...

Страница 12: ...n the other side of the elliptical See step 13 Tighten the M8 x 16mm Screws 120 67 68 36 123 123 15 Attach the Right Inner Cover 68 to the Right Upper Body Arm 61 with a 8 x 3 4 Screw 123 Identify the...

Страница 13: ...ght and Left Sensor Wires 63 69 Insert the excess wire into the Upright 4 or into the Console 7 16 7 17 Tip Avoid pinching the wires Attach the Console 7 to the Upright 4 with four 8 x 1 2 Screws 124...

Страница 14: ...is com pleted some extra parts may be left over Place a mat beneath the elliptical to protect the floor 19 Orient the Front Upright Cover 91 as shown Press the Front Upright Cover 91 into the Rear Upr...

Страница 15: ...tor in a warm dry place Do not store the heart rate monitor in a plastic bag or other container that may trap moisture Do not expose the heart rate monitor to direct sun light for extended periods of...

Страница 16: ...ound such as a properly grounded outlet box cover Whenever the adapter is used it must be held in place by a metal screw Some 2 pole receptacle outlet box covers are not grounded Contact a qualified e...

Страница 17: ...pedal Push the pedals until they begin to move with a continuous motion Note The crank arms can turn in either direction It is recommended that you turn the crank arms in the direction shown by the a...

Страница 18: ...u through an effective workout The console also features revolutionary iFit Live technology that enables the console to communicate with your wireless network through an optional iFit Live module With...

Страница 19: ...daling or press any button on the console to turn on the console See HOW TO TURN ON THE POWER at the left 2 Select the manual mode Press the Manual Control button on the console to select the manual m...

Страница 20: ...e is selected this display mode will show the elapsed time When a workout is selected this display mode will show the time remaining in the workout The matrix offers several display tabs Press the Dis...

Страница 21: ...shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If the display does not show your heart rate make sure that your hands are positioned as described Be careful n...

Страница 22: ...profile will begin to flash If a different resis tance level ramp incline level and or target rpm is programmed for the next segment the resistance level ramp incline level and or target rpm will app...

Страница 23: ...ur iFit com membership you can switch users in the iFit Live main screen Press the increase and decrease buttons next to the Enter button to select a user 5 Select an iFit Live workout To select an iF...

Страница 24: ...if desired See step 5 on page 21 9 Turn on the fan if desired See step 6 on page 21 10 When you are finished exercising unplug the power cord See step 7 on page 21 For more information about the iFit...

Страница 25: ...contrast level of the display if desired Press the decrease button to view the contrast level The currently selected contrast level will appear in the display Press the 1 Step Power Ramp increase and...

Страница 26: ...equipment does cause harmful interference to radio or television reception which can be determined by turning the equipment off and on try to correct the interference by one or more of the following m...

Страница 27: ...ton to calibrate the ramp The ramp will move upward and downward as it calibrates When the ramp stops moving the ramp is calibrated Then press the Quads Tibiales Core button repeatedly to exit the cal...

Страница 28: ...m the right disc the front stabilizer cover the shield cover and the lower upright cover HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjust...

Страница 29: ...c Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic...

Страница 30: ...52 2 Pedal Arm Cap 53 6 Axle Cover 54 1 Left Outer Cover 55 1 Left Inner Cover 56 1 Lower Upright Cover 57 4 Roller Arm Bushing 58 1 Right Pedal Arm 59 4 Axle Bushing 60 2 Crank Arm Cover 61 1 Right...

Страница 31: ...te Monitor 131 1 Chest Strap 132 2 1 Grommet 133 4 Crank Arm Bushing 134 1 Ramp Shield 135 2 Roller Arm Flex Bracket 136 2 Pedal Arm Flex Bracket 137 8 Flex Bracket Cover 138 1 Left Pedal Bracket 139...

Страница 32: ...133 80 35 91 75 56 52 144 142 120 104 123 104 104 71 128 60 76 104 104 104 104 73 104 104 104 104 104 126 148 145 137 141 99 104 137 147 138 140 104 104 137 99 135 147 137 104 146 53 120 46 123 55 70...

Страница 33: ...120 120 102 102 42 20 105 104 104 149 149 72 30 65 120 98 31 30 132 105 72 30 98 120 92 92 119 5 13 92 116 34 92 6 116 34 99 84 16 17 1 15 40 83 125 32 32 97 85 86 78 85 86 78 19 43 43 99 99 106 105 9...

Страница 34: ...28 104 104 104 104 133 45 133 53 98 120 41 71 104 104 104 104 126 127 127 121 49 123 68 70 67 120 98 70 102 123 96 61 95 135 139 144 144 142 146 143 145 141 140 104 137 147 99 137 104 137 137 147 104...

Страница 35: ...ING D Model No NTEL01011 0 R0911C 79 9 3 11 93 93 10 127 127 127 115 117 115 117 117 115 115 79 79 79 127 7 124 124 69 4 30 63 30 82 123 123 122 104 104 117 117 117 117 117 117 2 110 112 114 130 131 8...

Страница 36: ...t extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if the product is purchased or transported outside the USA if all i...

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