Body Break 16117305A User manual

OWNER S
MANUAL
MODELNO.
16117305A
l Assembly
l Operation
l Maintenance
l Parts
l Warranty
CAUTION
You mustreadand
understand this
owner smanual
beforeoperating
unit.
ELLIPTIC
AL
www.pdffactory.com

INTRODUCTION
Congratulations!You haveselected the most advanced
and convenient exerciseproduct forcompleteaerobic
conditioning.
TheEllipticalTrainerprovidesyouwithafaster,saferand
moreenjoyableworkout, producingbetterresultsthanany
otherhomeaerobics machine available.Bymakinga
commitmenttousethe elliptical,you will see dramaticresults
whichwillencourageyoutoreachand surpass yourfitness
goals.
Pleaseread thismanualthoroughly, and bydoingsoyou will:
Savevaluableexercisetimeinthe longrun.
Exercisesafelyand moreeffectively.
Learnpropertechnique(s)
Beabletobetterdefine yourfitness goals.
Choosethe correct program.
Learnvaluabletrainingtips.
TABLEOFCONTENTS
WARRANTY
1
SAFETYPRECAUTIONS
1
BENEFITSOFEXERCISE 2
CAREAND MAINTENANCE2
PRE-ASSEMBLYCHECKLIST 3
HARDWAREPACKING LIST3
ASSEMBLY4-5
COMPUTERINSTRUCTION6-7
PARTSLIST 7-8
EXPLODEDPARTSDRAWING 9
TROUBLESHOOTING 10
HOWTHEELLIPTICALWORKS 10
CHANGINGTHETENSIONONTHEELLIPTICAL 11
ELLIPTICALPOSITIONS 11
ELLIPTICALHANDLEBARS 11
GETTING ONAND OFF THEELLIPTICAL 12
USINGTHEELLIPTICAL 12-13
WHEELINGAND STORINGTHEELLIPTICAL 13
TRAINING GUIDELINES 14-16
PROGRAMS17
STRETCHING18
www.pdffactory.com

MANUFACTURE SONE
-
YEARLIMITED
WARRANTY
Your BODYBREAK ELLIPTICAL iswarranted forone year
fromthe dateofpurchaseagainst defectswhen used for
the purposeintended, undernormalconditions, and
provided it receivespropercare.Anyellipticalpart found
defectivewill be sent at no cost when returned in
accordancewiththe termsofthiswarranty.
Thiswarrantyisnot transferableand isextended onlyto
the originalowner.
The warrantyshall not applytoellipticalswhichare(1)used
forcommercialorotherincomeproducingpurposes, or(2)
subject tomisuse, neglect, accident orunauthorized repairs
and alterations.
Thiswarrantyprovided hereinisinlieu ofall otherexpress
warranties.Anyimplied warranties, includinganyimplied
warrantiesofmerchantabilityorfitness forparticularpurpose,
arelimited induration tothe first 12 monthsfromthe dateof
purchase.All otherobligationsorliabilities, includingliability
forconsequentialdamages, areherebyexcluded.
RepairPartsandService
All ofthe partsforthe Elliptical, showninfigurecan be
ordered fromMauricePincoffsCanada Inc. 6050 DON
MURIESTREET, NIAGARAFALLS, ONTARIO L2E6X8.
When ordering parts, the partswill be sentand billed atthe
current prices. Pricesmaybe subject tochange without
notice.Chequeormoneyordermustaccompanyall orders.
Standardhardwareitemsareavailableat yourlocal
hardwarestore.
Toensureprompt and correct handling ofanyerrors, orto
answeranyquestions. Pleasecall ourToll Free number:
1-888-707-1880, orlocalnumber1-905-353-8955 orfax
1-905-353-8968 oremail usat
[e-mail] Officehoursarefrom8:30
AMto5:00 PMMondaytoFridayEasternStandardTime.
Always include the following information when ordering
parts
l ModelNumber
l NameofEachPart
l Part NumberofEachPart
1999 DoublePlayProductionsLtd. All rightsreserved.
BodyBreakand Keep Fit and HaveFun areregistered
trademarks ofDoublePlayProductionsLtd.
SAFETYPRECAUTIONS
Thankyouforpurchasingourproduct. Even though wegotogreateffortstoensurethequality
of eachproductweproduce,occasionalerrorsand / oromissionsdo occur.Inanyeventshould
youfind thisproducttohaveeitheradefectiveoramissingpartpleasecontactusfora
replacement.
Thisproductshasbeen designed forhomeuseonly.Productliabilityand guaranteeconditions
will notbeapplicabletoproductsbeingsubjected toprofessionaluseorproductsbeingused in
agymcenter.
Thisexerciseequipment wasdesigned and built foroptimumsafety. However, certain
precautionsapplywheneveryou operateapieceofexerciseequipment. Besuretoread the
entiremanualbeforeassemblyand operation ofthismachine.Also, pleasenotethe following
safetyprecautions:
1.Read theOWNER’SOPERATINGMANUALandall accompanyingliteratureandfollowit
carefullybeforeusingyourelliptical.
2.Ifdizziness, nausea, chest pains, oranyotherabnormalsymptomsareexperienced while
usingthisequipment, STOPthe workout at once. CONSULTAPHYSICIANIMMEDIATELY.
3.Inspect yourexerciseequipment priortoexercisingtoensurethat all nutsand boltsare
fullytightened beforeeachuse.
4.The ellipticalmust beregularlychecked forsignsofwearand damage.
Anypartsfound defectivepartsmust bereplaced withnewsparepartsfromthe
manufacturer.
5.Fitness equipment must alwaysbeinstalled on aflat surface.
6.Nochangesmust bemade whichmight compromisethe safetyofthe equipment.
7.Keepchildren and petsawayfromthisequipment at all timeswhileexercising.
8.Warmup5to10 minutesbeforeeachworkout and cooldown5to10 minutesafterward.
Thisallowsyourheart ratetograduallyincreaseand decreaseand will
helpprevent strainingmuscles.
9.Neverholdyourbreathwhileexercising. Breathingshouldremainat anormalratein
conjunction withthe levelofexercisebeingperformed.
10.Alwayswearsuitableclothingand footwearwhileexercising. Donot wearloosefitting
clothingthat couldbecomeentangled withthe movingpartsofyourelliptical.
11.When makingsettingsforanyadjustableparts,checkthattheyareinthe rightposition and
alsocheck the marked maximumsetting.
12.Caremust betaken when liftingormovingthe equipment, soasnot toinjureyourback.
13.Exercisewithinyourcapabilities. Don’t overdo it.
14.Chooseaprogramsuitabletoyourpresent condition.
15.Exerciseinasmooth, controlled and continuousmotion.
16.Drinkadequatefluidsbefore, duringand afterexercise.
WARNING: BEFOREBEGINNINGANYEXERCISE PROGRAMCONSULTYOUR PHYSICIAN.THISIS
ESPECIALLYIMPORTANTFORINDIVIDUALSOVERTHEAGEOF35 ORPERSONWITHPRE-EXISTING
HEALTHPROBLEMS. READALLINSTRUCTIONSBEFOREUSINGANYFITNESS QUIPMENT.WEASSUME
NO RESPONSILITYFORPEROSNALINJURYORPROPERTYDAMAGESUSTAINSBYORTHROUGHTHE
USE OFTHISPRODUCT.
www.pdffactory.com

BENEFITS OFEXERCISE
Regularexerciseimprovesboththe qualityand qualityoflife.
Thebenefitsofregularparticipation inawell-balanced fitness
programinclude:
1.Weight loss
2.Improved bodyshapeand definition
3.Increased musclemass,strength,endurance,power,and
definition
4.Enhanced flexibility
5.Increased metabolism
6.Injuryprevention
7.Improved self-esteem
8.Improved aerobicfitness
9.Improved coordination and agility
Aregularexerciseprogramwill improvethe qualityofyourlife,
giveyou moreenergy, and slowdownthe agingprocess.
Fifteen tothirtyminutes, three timesaweek,
oronlyoneandahalf-houraweekisasmall pricetopayfor
hugebenefitsofaregularexerciseprogram.
CAREAND MAINTENANCE
Yourellipticalismade ofthe highestqualitymaterials.It issoimportantthatyou takecareof
yourellipticalon aregularbasis.
1.Yourellipticalisforindooruseonlyand shouldnotbeused orstored indampareas. Wipeall
perspiration fromyourellipticalaftereachuse.
The ellipticalshouldbedusted and cleaned on aregularbasistostopbuild-upofdust. Use
2.Windexoranalcohol-based cleaneronaclean cloth,onaregularbasis.Donotuseany
abrasivecleanersand/ orpolishasthiswill damagethe surface.
3.Regularlycheck tightness ofnuts, bolts, and pins, etc.
www.pdffactory.com

PRE-ASSEMBLYCHECK LIST
75
1
27
51
PARTNO. DESCRIPTIONQTY
1Mainframe1
27 Front stabilizerw/transportation wheels1
51 Rearstabilizerw/adjustableend caps1
12 Front post1
14 Stationaryhandlebarw/pulse1
13 Monitor1
37 Foot pedal(R&L)1p
75 Upperhandlebar(R&L)1p
82 Adaptorwithcable1
Hardwarepacking
NO Description QTY
Specificatio
n
Drawings
2 Curvewasher(forstabilizer) 4 10*20*2.0mm
3 Domednut (forstabilizer) 2 M10 2 3
10 Phillipscrew(forpedal
tubeprotector) 16 5*15mm,cross head
24 Flashwasher 6 8.4*16*1.5t
10 24
29 Carriagebolt (forstabilizer) 2 M10*90mm
31 Protector 4
29 31
36 Hexheadbolt (forpedal) 6 M8*45L
38 Nylon nut 6 M8
36 38
72 Carriagebolt (forhandlebar) 4 M6*43mm
73 Cap Nut 4 12*6*1.5t
72 73
74 Washer 4 M6
77 Spring washerM6 4
74
77
78 Spring washerM10 4
83 Allenwrench 1 78
83
84 Universalwrench 1
85 Foot pedalbracket 4
84 85
70 Allenbolt 2 M10*95mm
33 Flat washer2 20*10.5*2mm
70
33
34 Nylon nut2 M10
35 Allenhead bolt2 M10*80mm 34
35
www.pdffactory.com

ASSEMBLY
Thismanualisdesigned tohelpyoueasilyassemble,adjustandusethis
machine.Pleasereadthismanualcarefully.Forthesakeoffamiliarizing
yourselfwiththe partsidentified intheinstructions,firststudythe overview
drawing. Note: It will taketwopeopletoassembleyourunit.
Setall partsinacleararea onthe floorand removethe packingmaterials.
Refertothe partslist forhelptoidentifythe parts.
STEP1
Attachthefrontstabilizer(27)with
transportation wheels(28-1)tofrontofthe
mainframe(1)securingwithtwocarriage
bolts(29),twocurvewashers(2),two
springwashers(78)and twocapnuts(3).
STEP2
Attachthe rearstabilizer(51)withend caps
(50-1)tothe rearofthemainframe(1),
securingwithtwocarriagebolts(29),two
curvewashers(2)and twospringwashers
(78).
STEP3
Connectthe extension sensorwire(9)
fromthe handlebarpost (12)tothe sensor
w/wire(8)fromthe frame(1).
Connecttheextension gearboxwire(7)
fromthe handlebarpost(12)tothe gear
boxw/wire(6)fromthe frame(1).
Connecttheextensionpowerwire(79)to
the powerwire(80).
NOTE:Ensurethatyou do notbend
theprongson thecables.Thetension
on theunitorthemonitorwill notwork
properlyiftheprongsarebent
Insert the handlebarpost (12)intothe
mainframe(1).Secureusingsixallen
bolts(5)and sixspringwashers(76)and
sixcurvewashers(4).
Hand tighten only.
STEP4
Attachthepivotshaft (55R)fromthe right
pedalbar(39R)tothe openingof the right
disc (48)
Attachthe left shaft (55L)fromthe left
pedalbar(39L)totheopeningoftheleft
disc (48).
NOTE:The right pivot shaft isaright
hand thread, you need totighten it
clockwise.The left pivot shaft isaleft
hand thread, you need totighten it
counter-closckwise.
www.pdffactory.com

STEP5
Attachthe Foot pedalbracket (85)tothe
side ofthe left footrest support arm(39L).
Secureusingfourcross head phillip
screws(10). Repeat forright side.
Attachthe left foot pedal(37L)tothe left
footrest support arm(39L), secureusing
three carriagebolts(36), three flat washer
(24)and three lock nuts(38).
Attachthe left foot pedal(37L)tothe left
bottomhandlebar(25L)usingone allen
head bolt(35), one flat washer(33)and
one lock nuts(34).
Attachtwoprotectivecovers(31)tothe
right and left side ofthe left footrest
support arm(39L), secureusingfourcross
head screws(10).
Repeat forright side.
STEP6
Attachthestationaryhandlebar(14)
withhandpulse(15)tothe bracketon
the handlebarpost(12).Secureusing
twoallen bolts(5)and twospring
washers(76).
Note:It willbenecessarytomovethe
handpulsewire(17)around the
handlebarpostawayfromthe monitor
bracket toavoidpinchingthe wires.
STEP7
Connecttheextension gearboxwireto
the wireofthe monitor(13).
Connect the extension sensorwire(9)
tothe wireofthe monitor(13).
Connecttheextensionpowerwire(79)
tothe wireofthe monitor(13).
Slide themonitor(13)ontothebracket
ofthe handlebarpost (12),
STEP8
Attachthe left top handlebar(75L)
tothe leftbottomhandlebar(25L),
secureusing twocarriagebolts
(72),twocurvewashers(74),two
spring washers(77)andtwocap
nuts(73).
Repeat forright side.
STEP9
I
nserttheplugofadaptor(82)to
the jack (80)ofchainguard.
Inserttheplugofadaptor(82)to
the jack ofwall power.
NOWFIRMLYTIGHTENALLNUTSAND BOLTS
YOUR UNITISNOWFULLYASSEMBLED
www.pdffactory.com

COMPUTERINSTRUCTION
KEYGUIDE
FUNCTIONBUTTON
MODE:Press toselect between speed/rpmand calorie/watt
ENTER:Press topreset the target value oftimeand age
RESET: Press toreset all valuestozero
▲(UP)：Press toincreasethe tension level
Press toselect aprogram
Press toset the target value oftimeand age
(DOWN):Press todecreasethe tension level
Press toselect aprogram
Press toset the target value oftimeand age
START/STOP Press tobeginorend yourexerciseprogram.
FUNCTIONS
Time: Showsyourelapsed workout timeupto99:59
Countsdownfromyourpresettargettimeto00:00 duringyour
workout
Speed: Displaysthe current speed upto99.9km
RPM:Displaysthe current rotation perminute.
Distance: Displaysthecumulativedistancetraveled duringyourworkoutup
to99.9KM
Calorie/ Displaysthe cumulativecaloriesburned atanygiven timeduring
Watt yourworkout upto999 calwatt/RPM
Note:Thisisaroughguide used forcomparisonofdifferent
exercisesessions, whichcannot beused formedicalpurposes.
Grippedpulse Themonitorwill displaytheuser’scurrentheartrateinbeats
perminuteduringthe workout. Bothhandsmusthold
the gripped pulseforaheartratereadingduringyour
workout.
Note: Thisdataisaroughguide used forcomparison of
differentexercisesessions,whichcannotbeusedfor
medicalpurposes.
Program: Displaysthe programlevelfromP1toP12.
P1 –Manualyou can controlthe tension levelbypressingthe
P2toP10 programsarepreset at the factory.P11and P12
arehart ratecontrolprograms.The monitorautomatically
adjust the workout resistanceaccordingtoyourheart rate.
Monitor function
Program1toProgram10
Press the upordownkeytochooseyourprogram(P1-P10).
Press Etoaccept the program.
Press the upordownkeytoset yourtime.
Press Etoaccept yourpreset time.
Press Stostart yourexerciseprogram.
Program11-program12
P11is60%of yourtarget hearrate
P12 is85%of yourtarget heart rate.
Press the upordownkeytochoosethe programp11orp12
Press Etoaccept the program
Press the upordownkeytoset yourtime.
Press Etoaccept yourpreset time.
Press the up ordownkeytoset yourage.
Press the Etoaccept yourage
Press Stostart yourexerciseprogram.
www.pdffactory.com

Remarks
1.The monitorwillturnon automaticallybypressinganykeyorwhen
yourstarttopedal.Themonitorwill shutoffautomaticallyifnosignal
isdetectedforfourminutesandwillkeepall functionvalues.Youmay
press Sorstart topedaltohavethe computerresume.
2.Press the reset button forfoursecondstoreset all valuestozero
3.When you presetyourtime,the computerwill divide the timeby10
regularintervalsforyourprograms.
4.Youcan increaseordecreaseyourtension whileinprogramsP1to
P10.
PARTS LIST
KEYNO. PARTNO. DESCRIPTION Q’TY
1 1730501 Mainframe 1
2 1730502 Curvewasher4
3 1730503 Capnut M10 2
4 1730504 Curvewasher 6
5 1730505 Allen bolt M8x20m 12
6 1730506 Gearboxw/wire 1
7 1730507 Extension gearboxwire 1
8 1730508 Sensorw/wire1
9 1730509 Extension sensorwire 1
10 1730510 Cross head phillipscrewM5x15mm 19
11 1730511 Cover1
12 1730512 Handlebarpost1
13 1730513 Monitor 1
14 1730514 Stationaryhandlebar1
15 1730515 Handpulse2
16 1730516 ScrewM4x15mm 6
17 1730517 Hand pulsesensorwire 2
18 1730518 Foamgripforstationaryhandlebar 1
19 1730519 End capsforupperhandlebar 2
20 1730520 Foamgripforupperhandlebar 2
21 1730521 Curvebushing 2
22 1730522 Bushing19x35mm 4
23 1730523 Plasticcap2
24 1730524 Flat washerm6x1.5tmm 8
25L 1730525L Bottomhandlebarleft 1
25R 1730525R Bottomhandlebarright 1
26 1730526 Bearingm10x8mm 4
27 1730527 Front stabilizer 1
28-1 1730528 Transportation wheel 2
29 1730529 Carriagebolt M10x90mm 2
30 1730530 Flat washer22x10.5x2mm 2
www.pdffactory.com

KEYNO. PARTNO. DESCRIPTION Q’TY
31 1730531 Protectorcover
4
32 1730532 Squareend cap 30 x60mm 2
33 1730533 Flat washer20 x2mm 2
34 1730534 Nylon nut M10 2
35 1730535 Allen head bolt M10 x80mm 2
36 1730536 Hexhead bolt M8x45mm 6
37L 1730537L Foot pedalleft 1
37R 1730537R Foot pedalright 1
38 1730538 Nylon nut M88
39L 1730539L Footrest support armleft 1
39R 1730539R Footrest support armright 1
40 1730540 Screwcross head 5x25mm 5
41L 1730541L Chainguardcoverleft 1
41R 1730541R Chainguardcoverright 1
42 1730542 Washerflat 8x2mm 2
43 1730543 Bushing 16x25.4mm 4
44 1730544 U-bracket 2
45 1730545 Crankcover 2
46 1730546 Carriage bolt M8x25mm 2
47 1730547 WasherM8 2
48 1730548 Disk 2
49 1730549 Allen head bolt M8x45.5mm 2
50-1 1730550 End cap forrearstabilizer 2
51 1730551 Rearstabilizer 1
52L 1730552L Cross barleft 1
52R 1730552R Cross barright 1
53 1730553 Cclip16mm 2
54 1730554 Bearing 6003zz 2
55 1730555 Pivot shaft 2
56 1730556 Washerflat 17 x1mm 1
57 1730557 Magnet1
58 1730558 Pulley 1
KEYNO.
PARTNO.
DESCRIPTION
Q’TY
59 1730559 Belt 460J6 1
60 1730560 Hexhead bolt M10 x40mm 1
61 1730561 Flat washer21*10*3mm 1
62 1730562 Bearing 2
63 1730563 Magneticflywheel 1
64 1730564 Flywheeladjuster 2
65 1730565 Nut 3/8”x7mm 3
66 1730566 Nut 3/8”x4mm 1
67 1730567 Resistancecable 1
68 1730568 Allen head screwM4*12mm 4
69 1730569 Nylon nut M10 1
70 1730570 Hexhead bolt M10x90mm 2
71 1730571 ScrewM5x15mm 4
72 1730572 Carriage bolt M6x43mm 4
73 1730573 Cap nut M6 4
74 1730574 CurvewasherM6 4
75L 1730575L Upperhandlebarleft 1
75R 1730575R Upperhandlebarright 1
76 1730576 Spring washerM8 10
77 1730577 Spring washerM6 4
78 1730578 Spring washerM10 4
79 1730579 Extension powerwire 1
80 1730580 Powerwire 1
81 1730581 Nut 1
82 1730582 Adaptorw/cable 1
83 1730583 Allen wrench6mm 1
84 1730584 Allen wrench 1
85 1730585 Foot pedalbracket 4
www.pdffactory.com

EXPLODED
DIAGRAM
www.pdffactory.com

TROUBLE SHOOTING
Problem Cause Correction
Monitordoesnot
display Adaptornot connected Plugtheadaptorintothe backoftheellipticaland
thereceptacle
Nospeedor
distancedisplays on
themonitor
Sending unit not working properly Replacesending unit
Monitornot working properly Replacemonitor
Notension Gearboxwirenot connected Securelyplug gearboxwire
intotheextension wireand
theback ofthemonitor.
Ensuretheprongsarenot
bent.
Gearboxnot working properly Replacegearbox
Monitornot working properly Replacemonitor
Magneticwheelnotworking
properly Replacemagneticwheel
Heart ratenot
displaying Pulsewirenot connected.Securelyplug wiresintothe back of themonitor
Hand pulsedefective Replacehand pulsegrip
Monitornot working properly Replacemonitor
Grinding Crankbearing defective Replacecrankbearings
Idlerpulleydefective Replaceidlerpulley
Mag wheeldefective Replacemagneticwheel
Squealing V-belt slipping Adjust v-belt
HOWTHE ELLIPTICALWORKS
The ellipticalallowsyourfeettomoveinanaturalellipticalpath,minimizing the
impact on yourkneesand ankles.
The ellipticalprovidessmooth, quiet and variableexercisecapabilitieswith:
• DualAction Handlesfortotalbodyworkout
• Stationaryhandlebarforstabilityand bodyworkout
Stationaryhandlebar
w/hand
pulse
Computer
Upright post
Moveablehandlebars
Pedals
Front stabilizerwithwheels
Maincovers
Rearstabilizerwithend
caps
www.pdffactory.com

CHANGINGTHETENSIONONTHE
ELLIPTICAL
Theellipticalresistanceiscontrolledbythe
monitor.
Foryourfirstfewworkouts,itissuggested
thatyou exercisewithnoresistance,orwith
theresistancesetverylow(seeTraining
GuidelinesProgramson pages14-16 )
ELLIPTICALPEDALPOSITIONS
The ellipticalfootpedalsare33.5cmlong
andallowvariablefootpositionsdepending
on yourpreference.
Beginwithyourfootpedalssecuredinthe
mostforwardpositionsand moveyourfeet to
the position thatfeelsthe mostcomfortable
and best suitsyourcapabilities.
The furtherback thefootpedalsthegreater
the verticalheightof theellipticalmotion and
the harderthe workout.
ELLIPTICALHANDLEBARS
The ellipticalcomeswithtwodualaction
handlesand astationaryhandlebar.
IMPORTANT
Always holdthe stationaryhandlebarwhen
gettingonandofftheelliptical.Firsttime
usersshouldfamiliarizethemselveswith
usingtheellipticalbyusing thestationary
handlebarfirstandthen progressingtothe
dualaction handles.
Once you familiarized
yourselfwith using the
elliptical, you can progress
to using thedual action
handlesto provideatotal
bodyworkout.Handscan
bepositioned on thedual
action handlesatthemost
appropriateposition for
yourheightand arm length.
www.pdffactory.com

GETTINGONAND OFF THE
ELLIPTICAL
USINGTHE ELLIPTICAL
Caution shouldalwaysbetaken when getting
on and offanyexercisemachine.
Pleasefollowthe safetystepsbelow.
Ensurethe left Foot
Pedalisinthe
lowest position and
graspthe Stationary
Handlebarwithboth
hands.
Placeyourleft
foot on the left
foot Pedaland
get secured.
Lift yourright foot
overmachine and
placeon right Foot
Pedal. Get balanced
and beginyour
workout.
Important
Toget off, cometoacompletestopand
reversethe procedure.
Alwayswearrubber-soled shoes, suchas
tennisshoes.
It isrecommended that you keepat least one
hand on the StationaryHandlebarat all times,
especiallywhen gettingon oroff. Ifyou are
performingawalkingaction withyourarms, or
doingupperbodystrengthtrainingexercises,
ensureyou arewell balanced.
All equipment shouldbeset-upand operated
on solid, levelsurfaces.
CorrectPosition
Yourbodyshould
beinan upright
position sothat your
back isstraight.
Keepyourhead up
tominimizeneck
and upperback
strain.
Always tryand usethe ellipticalinarhythmical
and smoothmotion. Ifyou find yourselffeeling
uncomfortable, orexperienceasurgingtype
feeling, thereisprobablytoo muchtension.
The ellipticalcan be
used inforwardor
reversenotion.
When goingin
reverse, bend
yourknees
slightlymore.
Moreemphasisis
on the buttocks
and hamstrings
inthe reverse
motion.
www.pdffactory.com

You can usethe ellipticalwhileeitherusingthe
StationaryHandlebarorthe DualAction
Handles.Thereare3basicbodyposition to
workall yourmajormusclesofthe lowerbody.
BasicUprightPosition:
Thisposition
utilizesall the
majormuscle
groups. Keep
yourbodyinan
upright position
withyourhead
up.
Thigh &CalfPosition:
Leaningforwardon the
ellipticalconcentrates
the workout on your
thing(quadriceps)and
calves.
Hamstringsand
Buttocks Position:
Leaningback ina
sittingtypeposition
concentratesthe
workout on the
hamstringsand
buttocks.
WHEELINGAND STORING
THE ELLIPTICAL
Theellipticalcan beeasilymoved fromroomto
room.
2.Graspboth
stationary
handlebarand
pull back on
handle, tipping
the elliptical
towardsyou.
1.Movetothe
front ofthe
machine and
ensureswing
armsareeven
(one foot pedal
at topof
EllipticalDisk
and otherat
bottom).
3.Wheel
elliptical
and storein
upright
position.
www.pdffactory.com

TRAININGGUIDELINES
Exercise
Exerciseisone of the mostimportantfactorsinthe
overall healthofanindividual.Listedamongits
benefitsare:
ž Increased capacityforphysicalwork
(strengthendurance)
ž Increasedcardiovascular(heartand
arteries/veins)and respiratoryefficiency
ž Decreased risk ofcoronaryheart disease
ž Changesinbodymetabolism,e.g.losing
weight
ž Delayingthe physiologicaleffectsofage
ž Physiologicaleffects,e.g.reduction in
stress, increaseinself-confidence, etc.
Yourelliptical’sunique designprovidesan
excellentopportunityforahighlevelofoverall
fitness.
BasicComponentsofPhysical Fitness
Therearefourall encompassing components
ofphysicalfitness andweneedtobriefly
define eachand clarifyitsrole.
Strength isthe capacityofamuscletoexert a
forceagainstresistance.Strengthcontributes
topowerand speedandisofgreat
importancetoamajorityofsportspeople.
MuscularEndurance isthe capacitytoexert
aforcerepeatedlyoveraperiod of time,e.g.it
isthe capacityof yourlegstocarryyou 10Km
without stopping.
Flexibility istherangeofmotion aboutajoint.
Improvingflexibilityinvolvesthe stretchingof
musclesandtendonstomaintainorincrease
suppleness,andprovidesincreased
resistancetomuscleinjuryorsoreness.
Cardio-RespiratoryEndurance isthe most
essentialcomponentofphysicalfitness.It is
the efficient functioningofthe heart and lungs.
AerobicFitness
The largestamountof oxygen thatyoucan useper
minuteduringexerciseiscalled your maximum
oxygenuptake (MVo2). Thisisoften referred toas
your aerobiccapacity.
Theeffortthatyoucanexertoveraprolonged
period oftimeislimited byyourabilitytodeliver
oxygentotheworkingmuscles.Regularvigorous
exerciseproducesatrainingeffectthatcan
increaseyouraerobiccapacitybyasmuchas20
to30%.AnincreasedMVO2indicatesan
increased abilityofthehearttopumpblood,ofthe
lungstoventilateoxygenand ofthemusclesto
takeupoxygen.
AnaerobicTraining
Thismeans “withoutoxygen”andistheoutputof
energywhentheoxygensupplyisinsufficientto
meetthe body’slongtermenergydemands.(For
example, 100 metersprint).
TheTraining Threshold
Thisisthe minimumlevelofexercisewhichis
required toproducesignificantimprovementsin
anyphysicalfitness parameter.
Progression
Asyourbecomefitter, ahigherintensityofexercise
isrequired tocreatean overload andtherefore
provide continued improvement.
Overload
Thisiswhereyouexerciseatalevelabovethat
whichcan becarried outcomfortably. Theintensity,
duration and frequencyofexerciseshouldbe
abovethe training thresholdand shouldbe
graduallyincreased asthebodyadaptstothe
increasingdemands. Asyourfitness levelimproves,
sothe trainingthresholdshouldberaised.
Workingthroughyourprogramand gradually
increasingthe overload factorisimportant.
Specificity
Different formsofexerciseproducedifferent results.
Thetypeofexercisethatiscarried outisspecific
bothtothemusclegroupsbeingused andtothe
energysourceinvolved.
Thereislittletransferofthe effectsofexercise,i.e.
fromstrengthtrainingtocardiovascularfitness.
Thatiswhyitisimportanttohavean exercise
programtailored toyourspecificneeds.
Reversibility
Ifyou stopexercisingordo notdoyourprogram
often enough,you will losethe benefitsyouhave
gained. Regularworkoutsarethe keytosuccess.
Warm Up
Everyexerciseprogramshouldstartwitha warm
up wherethebodyisprepared forthe effortto
come.It shouldbegentleandpreferablyusethe
musclestobeinvolved later.
Stretchingshouldbeincluded inbothyour warm
up and cooldown,and shouldbeperformed after
3-5minutesoflowintensityaerobicactivityor
callisthenictypeexercise.
Warm DownorCool Down
Thisinvolvesagradualdecreaseinthe intensityof
the exercisesession.Followingexercise,alarge
supplyofblood remainsinthe workingmuscles.If
itisnotreturned promptlytothe centralcirculation,
poolingofblood mayoccurinthe muscles.
www.pdffactory.com

HeartRate
Asyouexercise,sotherateatwhichyourheart
beatalsoincreases.Thisisoftenusedasa
measureofthe required intensityofexercise.You
needtoexercisehardenoughtoconditionyour
circulatorysystem,and increaseyourpulserate,
but not enoughtostrainyourheart.
Yourinitialleveloffitness isimportantin
developingan exerciseprogramforyou.Ifyouare
startingoff,you can getagoodtrainingeffectwith
aheartrateof110-120 beatsperminute(BPM).If
youarefitter,youwillneed ahigherthresholdof
stimulation.
Tobeginwith,you shouldexerciseatalevelthat
elevatesyourheartratetoabout65 to70%of your
maximum.Ifyoufind thisistooeasy,you may
wanttoincreaseit, butitisbettertolean on the
conservativeside.
Asaruleofthumb,the maximumheartrateis220
minusyourage.Asyouincreaseinage,soyour
heart, likeothermuscles,losessomeofits
efficiency.Someofitsnaturalloss iswon back as
fitness improves.
Thefollowingtableisaguidetothosewho are
“startingfitness”.
Age25 30 35 40 45 50 55 60 65
Target heart Rate
10Second
Count23 22 22 21 20 19 19 18 18
Beatsper
Minute138 132 132 126 120 114 114 108 108
Pulse Count
The pulsecount(on yourwristorcarotidarteryin
the neck,takenwithtwoindexfingers)isdone for
ten seconds,takenafewsecondsafteryou stop
exercising.Thisisfortworeasons:(a)10seconds
islongenoughforaccuracy,(b)the pulsecountis
toapproximateyourBPMrateatthe timeyouare
exercising.Sinceheartrateslowsasyou recover,
alongercount isn’t asaccurate.
Thetargetisnotamagicnumber,butageneral
guide.Ifyou’reaboveaveragefitness,you may
workquitecomfortablyalittleabovethat
suggested foryouragegroup.
Thefollowingtableisaguidetothosewho are
keepingfit. Hereweareworkingatabout80%of
maximum.
Age25 30 35 40 45 50 55 60 65
Target heart Rate
10 Second
Count26 26 25 24 23 22 22 21 20
Beatsper
Minute156 156 150 144 138 132 132 126 120
Don’tpushyourselftoohardtoreachthefigures
on thistable.Itcan beveryuncomfortableifyou
overdo it. Letithappen naturallyasyouwork
throughyourprogram.Remember,the targetisa
guide, not arule, alittleaboveorbelowisjust fine.
Twofinalcomments:(1)don’tbeconcerned with
daytodayvariationsinyourpulserate,being
underpressureornotenoughsleepcan affectit;(2)
yourpulserateisaguide,don’tbecomeaslaveto
it.
Endurance CircuitTraining
Cardiovascularendurance,muscle,strength,
flexibilityandcoordinationareall necessaryfor
maximumfitness.Theprinciplebehind circuit
trainingistogiveaperson all the essentialsatone
timebygoingthroughyourexerciseprogram
movingasfastaspossiblebetween eachexercise.
Thisincreasestheheartrateand sustainsit, which
improvesthe fitness level.Donotintroducethis
circuittrainingeffectuntil you havereached an
advanced programstage.
BodyBuilding
Thisisoften used synonymouslywithstrength
training.The fundamentalprincipalhereis
OVERLOAD.Here,the muscleworks against
greaterloadsthanusual.Thiscan bedoneby
increasingthe load you areworkingagainst.
Preordination
Thisisthe termused tovaryyourexercise
programforbothphysiologicalandpsychological
benefits.Inyouroverall program,you shouldvary
the workload,frequencyandintensity.The body
respondsbettertovarietyand sodoyou.In
addition,when youfeelyourselfgetting “stale’,
bringinperiodsoflighterexercisetoallowthe
bodytorecuperateandrestoreitsreserves.You
will enjoyyourprogrammoreand feelbetterforit.
www.pdffactory.com

MuscleSoreness
Forthe firstweekorso,thismaybetheonly
indication you havethatyou areonan exercise
program.This,ofcourse,doesdepend on your
overall fitness level.Aconfirmation thatyouareon
the correctprogramisaveryslightsoreness in
mostmajormusclegroups.Thisisquitenormal
and will disappearinamatterofdays.
Ifyou experiencemajordiscomfort, you maybeon
aprogramthatistoo advanced oryou have
increased yourprogramtoo rapidly.
Ifyou experiencePAINduringorafterexercise,
yourbodyistellingyoursomething.
Stopexercisingand consult yourdoctor.
WhattoWear
Wearclothingthatwill notrestrictyourmovement
inanywaywhileexercising.Clothesshouldbe
lightenoughtoallowthe bodytocool.Excessive
clothingthatcausesyoutoperspiremorethan you
normallywouldwhileexercising,givesyou no
advantage.The extraweightyou loseisbodyfluid
and will bereplaced withthe nextglass ofwater
youdrink.It isadvisabletowearapairofgymor
runningshoesor “sneakers”.
Breathing during Exercise
Donotholdyourbreathwhileexercising.Breathe
normallyasmuchaspossible.Remember,
breathinginvolvesthe intakeanddistribution of
oxygen, whichfeedsthe workingmuscles.
Restperiods
Onceyoustartyourexerciseprogram,you should
continue throughtothe end.Donotbreakoff
halfwaythroughand then restartatthe sameplace
lateron withoutgoingthroughthe warm-upstage
again.
The restperiod required between strengthtraining
exercisesmayvaryfromperson toperson.This
will depend mostlyon yourleveloffitness and the
programyou havechosen.Restbetween
exercisesbyall means,butdo notallowthisto
exceed twominutes.Mostpeoplemanagewith
halfminutetoone minuterest periods.
Efforcez-vousdegarderunmouvementrythmiqueet
souplelorsquevousutilisezlesyst mede
conditionnement àmouvementelliptique.Sivous
ressentezunmalaiseoudesbattements,latensionn’est
pasbienajustée.
Lesyst mede
conditionnement à
mouvementelliptique
peut êtreutiliséavec un
mouvementdemarche
avantou arri re.
www.pdffactory.com

PROGRAMS
Theprogramyou followshouldbedetermined by
yourfitness level,availabletimeand goals.It is
highlyrecommended thatyoureviewpages7-9
and obtainabetterunderstandingofyour
capabilitiesand the intensitythatbestsuitsyou
and yourgoals.
Firsttimeexercisersshouldfollowprogram#1 and
graduallybuildupboththe timeand intensityof
yourworkout. If youarealreadyaregularexerciser,
you maywishtofollowProgram#2.
Alwaysremembertowarmupand cooldownand
nevertrytooverdo it; moderation and consistency
isthe secret tolongtermresults.
PROGRAM1:Initial Conditioning program
Frequency:3-4timesperweek
Duration:20-30 minutes
Intensity:60-70%ofagepredicted
maximumheart rate
SteppingSpeed:Less than 50 stridesperminute
When firststartingan exerciseprogram,the
emphasisshouldbeplaced on graduallybuilding
upto20-30 minutesofcontinuousactivity,noton
achievingand maintainingaspecificexercise
intensity.Once20-30 minutesofcontinuous
activitycan beperformed,the emphasiscan be
moved tograduallybuildingupthetimeforwhich
youexerciseatthe recommended intensitylevel.
Thisprogramshouldbefollowed forthe first6-8
weeks oftraining.
PROGRAM2:IntermediateConditioning
Program
Frequency:3-5timesperweek
Duration:20-45 minutes
Intensity:70-80%ofagepredicted
maximumheart rate
SteppingSpeed:50-60 stridesperminute
Inmostcases,thisprogramwill produceresults
consistentwiththefitness goalsforthemajorityof
the generalfitness population.Trainingathigher
levelsoffrequency,duration and intensitythan
theseisnormallyreserved fitthecompetitive
athlete.
PROGRAM3:AdvancedConditioning program
Frequency:4-6timesperweek
Duration:30-60 minutes
Intensity:80-90%ofagepredicted
maximumheart rate
SteppingSpeed:60-80 stridesperminuteormore
Thisprogramshouldbeundertaken onlybythose
individualshaving aneed todevelopand maintain
the highestlevelsofcardiovascularfitness.Asan
alternativetocontinuoushighintensityexercise,
an intervaltrainingformatcan befollowed during
whichshortbouts(30-60seconds)ofhighintensity
exercise(fasterstride speed)arealternated with
longerbouts(1-2minutes)oflowerintensity
exercise.
www.pdffactory.com

STRETCHING
Stretchingshouldbeincluded inbothyourwarm
upand cooldown,and shouldbeperformed after
3-5minutesoflowintensityaerobicactivityor
callisthenictype exercise.Movementsshouldbe
performed slowlyand smoothly,withno bouncing
orjerking.Moveintothestretchuntil slighttension,
notpain,isfeltinthe muscleand holdfor0-30
seconds.Breathingshouldbeslow,rhythmicaland
undercontrol,makingsurenevertoholdyour
breath.
1. QuadricepsStretch
Reachbehind bodywith
one hand, grasptopof
foot and pull heel
towardbuttocks while
maintainingan erect
and upright posture.
Holdfor20-30 seconds
and release. Repeat for
oppositeleg.
2. Calf,AchillesStretch
Keepingback leg
straight and foot flat on
floorwithtoespointed
straight ahead, move
hipsforwardbybending
knee on front leg. Hold
for20-30 secondsand
release. Repeat for
oppositeleg.
3. Back Stretch
Witharmsextended
and hipsdirectlyover
feet, lowerupperbody
belowhand levelby
bendingat the knees.
Holdfor20-30 seconds
and release.
4. RearUpperArm
Stretch
Graspelbowand pull
hand towardmidline of
the bodywhile
maintainingan erect
and upright posture.
Holdfor20-30 seconds
and release. Repeat for
oppositearm.
5. Hamstring, Lower
Back Stretch
Holdingthighagainst
upperbody,extendleg
towardceiling.Holdfor
20-30 seconds.Repeat
foroppositeleg.
6. Buttocks, Hips,Abdominal Stretch
Whilekeepingbothshouldersincontactwiththe
ground,gentlypull knee towardthe ground.Hold
for20-30 secondsandrelease.Repeatfor
oppositeside.
7. InnerThigh
Stretch
Withsolesoffeet
together,lean
forwardfromthe
waistwhileapplying
downwardpressure
tothe inside ofthe
knees.Holdfor
20-30 secondsand
release.
8.Chest,Shoulder,
upperArm Stretch
Movebuttocks
forwardawayfrom
armswhilekeeping
armsextended
back and palmson
ground. Holdfor
20-30 secondsand
release.
www.pdffactory.com