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CUSTOMER SERVICE 1-888-707-1180 

 

        30                                      MAURICE PINCOFFS CANADA©2009 

Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo 
it. Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a 
little above or below is just fine. 
Two  final  comments:(1)  don’t  be  concerned  with  day  to  day  variations  in  your  pulse  rate,  being  under 
pressure or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.  

 

Endurance Circuit Training 
Cardiovascular  endurance,  muscle,  strength,  flexibility  and  coordination  are  all  necessary  for  maximum 
fitness.  The  principle  behind  circuit  training  is  to  give  a  person  all  the  essentials  at  one  time  by  going 
through your exercise program moving as fast as possible between each exercise. This increases the heart 
rate and sustains it, which improves the fitness level. Do not introduce this circuit training effect until you 
have reached an advanced program stage. 

 

Body Building 
Is often used synonymously with strength training The fundamental principal here is OVERLOAD. Here, 
the  muscle  works  against  greater  loads  than  usual.  This  can  be  done  by  increasing  the  load  you  are 
working against. 

 

Patronization 
This is the term used to vary your exercise program for both physiological and psychological benefits. In 
your overall program, you should vary the workload, frequency and intensity. The body responds better to 
variety and so do you. In addition, when you feel yourself getting “stale’, bring in periods of lighter 
exercise to allow the body to recuperate and restore its reserves. You will enjoy your program more and 
feel better for it. 

 

Muscle Soreness 
For  the  first  week  or  so,  this  may  be  the  only  indication  you  have  that  you  are  on  an  exercise  program. 
This,  of  course,  does  depend  on  your  overall  fitness  level.  A  confirmation  that  you  are  on  the  correct 
program is a very slight soreness in most major muscle groups. This is quite normal and will disappear in 
a matter of days. 
If you 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 something. 
Stop exercising and consult your doctor. 

 

What to Wear  
Wear clothing that will not restrict your  movement in any way while exercising. Clothes should be light 
enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally 
would  while  exercising,  gives  you  no  advantage.  The  extra  weight  you  lose  is  body  fluid  and  will  be 
replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running shoes or 
“sneakers”. 
Breathing during Exercise 
Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing 
involves the intake and distribution of oxygen, which feeds the working muscles. 

 

Rest periods

 

Once you start your exercise program, you should continue through to the end. Do not break off halfway 
through and then restart at the same place later on without going through the warm-up stage again. 

 

The rest period required between strength training exercises may vary from person to person. This will 
depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all 
means, but do not allow this to exceed two minutes. Most people manage with half minute to one minute 
rest periods 

STRETCHING

 

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.  Movements should be performed 
slowly and smoothly, with no bouncing or jerking.  Move into the stretch until slight tension, not pain, is 
felt in the muscle and hold for 20-30 seconds.  Breathing should be slow, rhythmical and under control, 
making sure never to hold your breath

Содержание 16117701

Страница 1: ...OWNER S MANUAL MODEL NO 16117701 Assembly Operation Trouble Shooting Parts Warranty CAUTION You must read and understand this owner s manual before operating unit...

Страница 2: ...ss warranties any implied warranties including any implied warranties of merchantability of fitness for particular purpose are limited in duration to the first 12 months from date of purchase All othe...

Страница 3: ...at all times while exercising 12 Handicapped individuals should have medical approval and close supervision when using this elliptical 13 Do not place hands or feet under the elliptical Always keep h...

Страница 4: ...x 1 5T Flat Washer 2pcs 104 3 8 x 23 x 2 T Curved Washer 4pcs Hea 76 3 8 x 3 4 Hex Head Bolt 2pcs 104 3 8 x 23 x 2 T Curved Washer 2pcs 75 3 8 x 2 1 4 Hex Head Bolt 2pcs Hea 77 3 8 x 3 3 4 Hex Head Bo...

Страница 5: ...pcs 84 M5 x 12m m Phillips Head Screw 16 pcs Step 4 Step 3 80 5 16 x 3 4 Hex Head Bolt 8 pcs 76 3 8 x 3 4 Hex Head Bolt 2pcs 79 5 16 x 1 1 4 Hex Head Bolt 2 pcs 107 3 5 x 12m m Self Tapping Screw 8pcs...

Страница 6: ...SERVICE 1 888 707 1180 5 MAURICE PINCOFFS CANADA 2009 124 13 14m m Wrench 1 pc 129 12m m Wrench 1 pcs 126 Phillips Head Screw Driver 1 pc 125 Combination M6 Allen Wrench Phillips Head Screw Driver 1...

Страница 7: ...ur dealer immediately 3 Locate the hardware package The hardware is separated into four steps Remove the tools first Remove the hardware for each step as needed to avoid confusion The numbers in the i...

Страница 8: ...76 Install and tighten the Hex Head Bolt 75 through the left side of the receiving bracket into the Console Mast 12 NOTE There is an electrical wire 39 running through the Console Mast Tube 12 Be car...

Страница 9: ...ole Mast 12 with the 2pcs of M5 12mm Phillips Head Screws 84 and 2pcs of 3 5 12mm Self Tapping Screws 107 by using the Phillips Head Screw Driver 126 7 Install the Front Handle Bar Cover L 157 and Rea...

Страница 10: ...m Self Tapping Screws 107 by using the Phillips Head Screw Driver 126 5 Repeat step 4 for the Handle Bar R 11 6 Secure the Rail Cover Holder B 148 under the Aluminum Track 112 from the hole in the mid...

Страница 11: ...CUSTOMER SERVICE 1 888 707 1180 10 MAURICE PINCOFFS CANADA 2009 STEP 4...

Страница 12: ...t wheels which are engaged when rear of the elliptical is lifted LUBRICATION 1 Pour 2c c of the lubricant under the middle of Rail You must be pour lubricant each three months 2 If the user felt the e...

Страница 13: ...a software version i e VER 1 0 and the message window will display an odometer reading The odometer reading displays how many hours the elliptical has been used and how many virtual miles the elliptic...

Страница 14: ...eries Elliptical has a built in heart rate monitoring system Simply grasping the hand pulse sensors on the stationary handle bars or wearing a chest strap heart rate transmitter will start the Heart I...

Страница 15: ...llow the instructions below or just press the Manual button then the Enter button and follow the directions in the message window 1 Press the Manual key then press the Enter key 2 The message window w...

Страница 16: ...ow Fat Burn The Fat Burn program is designed as the name implies to maximize the burning of fat There are many schools of thought on the best way to burn fat but most experts agree that a lower exerti...

Страница 17: ...structions in the message window Strength The Strength program is designed to increase muscular strength in your lower body This program will steadily increase in resistance to a high level and then k...

Страница 18: ...adding your name 1 Press the User 1 or User 2 key The message window will show a welcome message If you had previously saved a program the message will contain your name Then press the Enter key to be...

Страница 19: ...CUSTOMER SERVICE 1 888 707 1180 18 MAURICE PINCOFFS CANADA 2009 PROFILE Manual Mode Strength Program Hill Program Interval Program Fatburn Program Cardio Program HRC1 HRC1...

Страница 20: ...maximum 180 X 8 144 beats per minute 80 of maximum So for a 40 year old the training zone would be 108 to 144 beats per minute If you enter your age during programming the console will perform this ca...

Страница 21: ...trong and your pace will feel easier When your body is in this condition you are able to train harder and the RPE will support this If you are feeling tired and sluggish it is because your body needs...

Страница 22: ...2 button then the Enter button and follow the directions in the message window 1 Press the HR 1 or HR 2 key then press the Enter key 2 The message window will ask you to enter your Age You may enter y...

Страница 23: ...1770122 Rod End Sleeve 3 23 1770023 19 15 110 L 5 16 _ Carriage Bolt 2 24 1770024 Retaining Bracket Aluminum Track 6 26 1770026 Bearing for Slide Wheel 8 27 1770027 Drive Belt 1 28 1770028 Drive Pulle...

Страница 24: ...er R 1 59 1770059 Front Stabilizer Cover 1 62 1770062 Pedal L 1 63 1770063 Pedal R 1 64 1770064 Slide Wheel Cover 2 65 1770065 Button Head Plug 2 70 1770070 Pedal End Cover 2 71 1770071 Connecting Arm...

Страница 25: ...4 17700114 Rubber Foot Pad 2 116 17700116 Rear Stabilizer Cover A 1 117 17700117 Rear Stabilizer Cover B 1 118 17700118 M8 30m m_Socket Head Cap Bolt 2 119 17700119 1 4 19m m_Flat Washer 17 123 177011...

Страница 26: ...59 17700159 Front Mast Cover 1 160 17701160 Rear Mast Cover 1 161 17701161 25_Nylon Wave Washer 2 162 17701162 3 8 11T_Nylock Nut 2 163 17701163 Handle Switch Bracket 1 164 17701164 Resistance Button...

Страница 27: ...CUSTOMER SERVICE 1 888 707 1180 26 MAURICE PINCOFFS CANADA 2009...

Страница 28: ...CUSTOMER SERVICE 1 888 707 1180 27 MAURICE PINCOFFS CANADA 2009 173...

Страница 29: ...It is the efficient functioning 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...

Страница 30: ...our 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...

Страница 31: ...el A confirmation that you are on the correct program is a very slight soreness in most major muscle groups This is quite normal and will disappear in a matter of days If you experience major discomfo...

Страница 32: ...u and pull your right foot up Bring your heel as close to your buttocks as possible Hold for 15 counts and repeat with left foot up HEAD ROLLS Rotate your head to the right for one count feeling the s...

Страница 33: ...d Keep toward your toe your right leg straight and the left foot on the floor then bend the left leg and lean forward by moving your hips toward the wall Hold then repeat on the other side for 15 coun...

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