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13
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that 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, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers above
your age. The three numbers are your “training zone.”
The lowest number is the recommended heart rate for
fat burning, the middle number is the recommended
heart rate for maximum fat burning, and the highest
number is the recommended heart rate for aerobic
exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate calories for ener-
gy. 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 between the lowest
number and the middle number in your training zone
as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. Note: During the first few weeks of your exer-
cise program, do not keep your heart rate in your
training zone for longer than 20 minutes.
A cool-down, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of
35 or persons with pre-existing health prob-
lems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
ASSEMBLY
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the
included hex keys, assembly requires a phillips screwdriver , an adjustable
spanner , and a rubber mallet .
Use the chart below to identify the small parts used in assembly. The number in parentheses below each part is
the key number of the part, from the PART LIST on page 14. The number after the parentheses is the quantity
needed for assembly. Note: Some parts may have been preattached for shipping. If a part is not in the
parts bag, check to see if it has been preattached.
Pedal Arm Bolt
Set (40)–2
M10 x 25mm
Patch Screw (22)–2
M8 x 53mm Button Bolt (34)–4
M6 x 38mm Button Bolt (50)–4
M8
Washer (48)–4
M8 Split
Washer (59)–4
M6 Nylon
Locknut (27)–4
Wave Washer
(9)–2
M8 Nylon
Locknut (38)–4
M6 x 48mm Flat Head
Screw (36)–4
M8 x 19mm Button
Screw (68)–4
M4 x 20mm
Screw (43)–4
M10 Washer
(35)–2
1. Identify the Front Stabiliser (10). Whilst another person
lifts the front of the Frame (1), attach the Front
Stabiliser to the Frame with two M8 x 53mm Button
Bolts (34), two M8 Washers (48), and two M8 Nylon
Locknuts (38).
10
38
34
1
48
48
1
