Bodyworx EXT200 User manual

T200

EXT 200

GB
Assembly Instructions
Step 1
1. Fasten front stabilizer (2) to main frame (1) with 2
carriage bolts (47) from the underside of stabilizer
and screw with 2 sets of arc washer (49) & domed
nut (48) tightly.
Step 2
1. Fasten rear stabilizer (3) to main frame (1) with 2
carriage bolts (47) from the underside of stabilizer
and screw with 2 sets of arc washer (49) & domed
nut (48) tightly.
Step 3
Step 4
1. Unscrew 2 screws (76) from the handlebar post (4).
2. Attach the bottle holder (41) to the handlebar post (4)
and lock back 2 screws (76) tightly. Then putting the
water bottle (42) into the bottle holder (41).
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1. Unscrew 8 sets of Hex. anti loose bolts (50), spring
washer (102) and arc washer (103) from the end of
handlebar post (4).
2. Connect the upper computer cable (20) with lower
computer cable (21)securely, insert the handlebar
post into the main frame (1), make sure the cables
stay connnected, then lock back 8 sets of Hex. anti
loose bolts (50), spring washer (102) and arc washer
(103) tightly.
20
21
50 102
103
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Step 5
1. Unscrew 2 Hex. Bolts (78) from the oval fix post (5).
2. Attach oval fix post (5) to handlebar post (4) and lock
back 2 Hex. Bolts (78) tightly. Fix hand pulse sensor
wire (18) onto handlebar post (4) with clip (40).
Step 6
1. Unscrew 4 bolts (85) which are at the back of
computer (17).
2. Attach upper computer cable (20) to cable at the back
of computer (17) securely.
3. Attach and fix computer (17) onto the bracket at the
top of handlebar post (4) and lock back 4 bolts (85).
4. Plug hand pulse sensor wire (18) to jack at back of
computer (17).
Step 7
1. Insert the right swing bar-middle (6) into the right
upper swing bar (98) and screw with 2 sets of Hex.
Bolt (101) & spring washer (100) & locknut (99)
tightly.
2. Do the same for the left swing bar (6).
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Step 8
1. Attach the right swing bar (98+6) to the axle of
handlebar post (4) with sleeve (28) & washer (84),
secure with 1 set of cap (29), washer (79) & Hex.
Bolt (66) tightly.
2. Do the same for the left swing bar (98+6).
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Step 9
1. Insert the right lower swing bar (7) into the right swing
bar-middle (6), choose the desired position and
screw it with spring knob (97) tightly.
2. Do the same for the left lower swing bar (7).
Step 10
1. Attach the right pedal (16) to the right pedal bar (9),
secure with 3 bolts (53), 6 washers (52) & 3
locknuts (54) tightly.
2. Do the same for the left pedal bar (9).
Step 11
1. Attach the end of right pedal bar (9) to the right axle of
cross bar (11) with wave washer (93) and secure with
1 set of Hex. Bolt (66) and washer (67) tightly.
2. Do the same for the left pedal bar (9).
Step 12
3. Attach the end of left swing bar (7) to the front of left
pedal bar (9), secure with 1 set of Hex. Bolt (55),
washer (57) and locknut (56) tightly.
4. Unscrew 4 screws (76) from the front of left pedal bar
(9), cover the front of left pedal bar (9) with 2 plastic
covers (32) and lock back 4 screws (76).
5. Do the same for the right swing bar (7) and the right
pedal bar (9)
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Step 13
1. Attach cable of adaptor (25) to jack at main chain
cover (24) securely.
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Computer Instructions
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EXT200 - THE TRAINER INCLUDE THE CHEST BAND IN BOX

Training Instructions
Please read the below Training Instructions to find your
maximum and minimum pulse rate or consult your
physician.
To achieve a considerable improvement in your physical
resistance and your health, some aspects of how to find
the most efficient amount of training should be followed:
If you have not been physically active for a long period of
time and also to avoid health risks you should consult
your physician before starting to exercise.
Intensity
To achieve maximum results the right intensity has to be
chosen. The heart rate is used as a guideline only. As a
rule of thumb the following formula is commonly used:
Maximum pulse rate = 220 – Age
While exercising the pulse rate should always be
between 60% - 85% of the maximum pulse rate. For your
personal training rates please see the pulse rate chart.
When starting to exercise you should keep your rate at
60% of your maximum pulse rate in the first couple of
weeks.
With increasing levels of fitness the pulse rate should be
slowly increased to 85% of your maximum pulse rate.
Fat burning
The body starts to burn fat at approx. 60% of the
maximum pulse rate. To reach an optimum at burning
rate, it is advisable to keep the pulse rate between 60% –
70% of the maximum pulse rate.
The optimum training amount consists of three workouts
per week 30 minutes each.
Example:
You are 52 years of age and would like to start exercising.
Maximum pulse rate = 220 – 52(age) = 168 pulse/min
Minimum pulse rate = 168 x 0.6 = 101 pulse/min
Highest pulse rate = 168 x 0.7 = 117 pulse/min
During the first weeks it is advisable to start with a pulse
rate of 101, afterwards increase it to 117. With increasing
levels of fitness the training intensity should be increased
to 70% - 85% of your maximum pulse rate. This can be
done by increasing the resistance, a higher frequency or
longer training periods.
Training Organization
Warm-up:
Before every training session you should warm-up for
5-10 minutes.
Here you can do some stretching and training with low
resistance.
Training session:
During the actual training a rate of 70% -85% of the
maximum pulse rate should be chosen. The time-length
of your training session can be calculated with the
following rule of thumb:
•daily training session: approx. 10 min. per unit
•2-3 x per week: approx. 30 min. per unit
•1-2 x per week: approx. 60 min. per unit
Cool down:
To introduce an effective cool-down of the muscles and
the metabolism the intensity should be drastically
decreased during the last 5 – 10 minutes. Stretching is
also helpful for the prevention of muscle aches.
Success
Even after a short period of regular exercises you will
notice that you constantly have to increase the resistance
to reach your optimum pulse rate. The units will be
continuously easier and you will feel a lot fitter during your
normal day.
For this achievement you should motivate yourself to
exercise regularly. Choose fixed hours for your training
session and do not start training too aggressively.
An old quote amongst sportsmen says:
“The most difficult thing about training is to start it.”
We wish you a lot of fun and success with your Elliptical
Trainer.
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Training Pulse Rate
The HEART RATE CHART is only for the customer reference.
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NO. Description Q’ty
Cross-1Main frame 1
Cross-2Front stabilizer 1
Cross-3Rear stabilizer 1
Cross-4Handlebar post 1
Cross-5Oval fix post 1
Cross-6Swing bar (middle – L&R) 1
Cross-7Lower swing bar (L&R) 1
Cross-8U-plate (for pedal bar) 2
Cross-9Pedal bar (L & R) 1
Cross-10 Motor 1
Cross-11 Cross bar (left & right) 2
Cross-12 Cap (for plastic cover #33) 1
Cross-13 Ring (for plastic cover#33) 1
Cross-14 Front stabilizer cap 2
Cross-15 Rear stabilizer cap 2
Cross-16 Pedal (pair) 1
Cross-17 Computer 1
Cross-18 Hand pulse sensor wire 1
Cross-19 Hand pulse sensor 2
Cross-20 Computer cable (upper) 1
Cross-21 Computer cable (lower) 1
Cross-22 Tension control cable 1
Cross-23 Sensor wire 1
Cross-24 DC wire 1
Cross-25 Adaptor 1
Cross-26 End cap Φ50mm (for swing bar) 2
Cross-27 Fastener 19*35mm (for swing bar ) 4
Cross-28 Sleeve 19*38mm (for swing bar) 2
Cross-29 Cap 8*38mm (for swing bar ) 2
Cross-30 Fastener 16.3*22.4mm (for pedal bar) 4
Cross-31 Square cap 30*60mm(for pedal bar & middle post) 3
Cross-32 Plastic cover (for pedal bar) 4
Cross-33 Plastic cover (for main frame) 1
Cross-34 Main chain cover (left & right)(pair) 1
Cross-35 Disk 2
Cross-36 Cap (for disk) 2
Cross-37 Fixture (for sensor wire) 1
Cross- Plastic sleeve Φ17.2*26.2*11mm (for beltwheel) 1
Cross- Protector (for flywheel) 2
Cross- Clip (for hand pulse sensor wire) 1
Cross- Bottle holder 1
Cross- Water bottle 1
Cross- Foam gripsΦ28*5t*670mm (for swing bar) 2
Cross- Foam gripsΦ25*3t*1020mm (for fix post) 1
Cross- Flywheel Φ250mm 1
Cross- Belt wheel with axle 1
Cross- Carriage bolt M10*85mm (for front & rear stabilizer) 4
Cross- Domed nut M10(for front & rear stabilizer) 4
Cross-
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39
40
41
42
43
44
45
46
47
48
49 Arc washer 10*26*2mm (for front & rear stabilizer) 4
NO. Description Q’ty
Cross-49 Arc washer 10*26*2mm (for front & rear stabilizer) 4
Cross-50 Anti Loose Bolts M8*15mm (for handlebar post ) 8
Cross-51 Washer 8*21*2mm (for handle bar post & upper
swing bar ) 2
Cross-52 Washer 6*14*1mm (for pedal ) 12
Cross-53 Bolt 6*45mm (for pedal) 6
Cross-54 Locknut M6 (for pedal ) 6
Cross-55 Hex. Bolt M10*80mm (for pedal bar) 2
Cross-56 Locknut M10 (for pedal bar ) 2
Cross-57 Washer 10*19*1.5mm (for pedal bar & flywheel) 4
Cross-58 Locknut M8 (for U-plate & handlebar post) 2
Cross-59 Hex. Bolt M8*54mm (for U-plate) 2
Cross-60 Washer 8*16*1.5mm (for U-plate) 4
Cross-61 Washer 10*20*3mm (for flywheel) 2
Cross-62 Belt adjuster (set) 2
Cross-63 Nut 3/8”*26t*9mm (for flywheel) 2
Cross-64 Screw M4.5*25mm (for main chain cover) 5
Cross-65 Screw M5*15mm (for chain cover ) 4
Cross-66 Hex. Bolt M8*18mm (for U-plate & swing bar ) 4
Cross-67 Washer 8*23*2mm (for U-plate) 2
Cross-68 Screw M5*15mm (for cross bar) 8
Cross-69 Washer 17*22*2mm (for belt wheel) 2
Cross-70 Washer (for belt wheel) 17.2*22*0.5mm 1
Cross-71 Washer 17*22*3mm (for belt wheel) 1
Cross-72 Steel bearing .6003zz 2
Cross-73 Fastener 10*32*2.5mm (for swing bar) 4
Cross-74 Allen key wrench 5mm 1
Cross-75 Magnet 1
Cross-76 Screw M5*15mm (for plastic cover & bottle holder) 10
Cross-77 Screw driver 10.17mm 1
Cross-78 Hex. Bolt M8*20mm (for fix post) 2
Cross-79 Screw driver 10. 13mm 1
Cross-80 Screw M5*12mm (for fixture) 1
Cross-81 Screw M5*25mm (for plastic cover #33) 1
Cross-82 Nut M10(for cross bar) 2
Cross-83 Washer (for belt wheel) 17.2*22*0.4mm 1
Cross-84 Washer 19.5*38*0.5mm (for swing bar) 2
Cross-85 Bolt M5*10mm (for computer) 4
Cross-86 Screw M4*20mm ( for hand pulse sensor) 2
Cross-87 Plastic sleeve 12*18*11.5 (for U-Plate) 4
Cross-88 Cone washer 8.15*11*3.5mm (for U-Plate) 2
Cross-89 Belt 443J6 1
Cross-90 Ring (for handle post) 1
Cross-91 Front chain cover 1
Cross-92 Screw M4*8mm (for front chain cover) 4
Cross-93 Wave washer 16.2*25*0.5mm (for U-plate) 2
Cross-94 End cap Φ60mm(for front) 1
Cross-95 Screw M5*12mm (for motor) 4
Cross-96 Fastener ( for lower swing bar) Φ25*32*88 2
Cross-97 Spring knob M16*22mm 2
Parts List
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