Everlast 16517126 User manual

Elliptical
RETAIN FOR FUTURE REFERENCE
MAURICE PINCOFFS CANADA INC. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8
OWNER’S
MANUAL
Model No.
16517126
Assembly
Operation
Exercise
Parts
Warranty
CAUTION:
You must read and
understand this
owner’s manual
before operating
unit.

Customer Service 1-888-707-1880 1 Maurice Pincoffs Canada Inc. © 2010
Manufacture’s One-Year Limited Warranty
Your EVERLAST Magnetic Elliptical is warranted for one year from the date of purchase against defects in
material when used for the purpose intended, under normal conditions and provided it receives proper
care. Any part found defective or missing will be sent at no cost when returned in accordance with the
terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other income producing
purposes, or (2) subject to misuse, neglect, accident or unauthorized repair and alterations.
This warranty provided herein is lieu of all other express 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 other obligations or liabilities, including liability for consequential
damages are hereby excluded.
REPAIR PARTS AND SERVICE
All of the parts for the elliptical shown in figure can be ordered from Maurice Pincoffs Canada Inc. 6050
DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8. When ordering parts, the parts will be sent and
billed at the current prices. Prices may be subject to change without notice. Check or money order must
accompany all orders. Standard hardware items are available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call our Toll
Free number: 1-888-707-1880, or local number 1-905-353-8955 or fax [phone] or email
[email protected]. Office hours are from 8:30 AM to 5:00 PM Monday to Friday Eastern
Standard Time.
Always include the following information when ordering parts
Model number
Name of each part
Part number of each part
TABLE OF CONTENTS
WARRANTY
1
EXPLODED DIAGRAM
14
SAFETY PRECAUTIONS
2
PARTS LIST
15-17
PRE-ASSEMBLY CHECK LIST
3
TROUBLE SHOOTING
18
HARDWARE PACKING LIST
4
TRAINNING GUIDELINES
19-21
ASSEMBLY INSTRUCTION
5-9
EXERCISE ROUTINE
22-23
COMPUTER INSTRUCTION
10-13

Customer Service 1-888-707-1880 2 Maurice Pincoffs Canada Inc. © 2010
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of each
product we produce, occasional errors and /or omissions do occur. In any event should you find this
product to have either a defective or a missing part please contact us for a replacement.
This product has been designed for home use only. Product liability and guarantee conditions will not
be applicable to products being subjected to professional use or products being used in a gym center.
This exercise equipment was designed and built for optimum safety. However, certain precautions apply
whenever you operate a piece of exercise equipment. Be sure to read the entire manual before assembly
and operation of this machine. Also, please note the following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and follow it carefully
before using your elliptical.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while using
this equipment, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully
tightened before each use.
4. The elliptical must be regularly checked for signs of wear and damage. Any part found defective
must be replaced with a new part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, It is recommended to use an
equipment mat to prevent the unit from moving while it is being used, which could possibly
scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment while
in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. This
allows your heart rate to gradually increase and decrease and will help prevent you from training
muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction
with the level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing
that could become entangled with the moving parts of your elliptical.
12. Care must be taken when lifting or moving the equipment, so as not to injure your back. Always
use proper lifting techniques.
13. User weight should not exceed 275 lbs.
14. Tie all long hair back and remove all personal jewelry before exercising.
16. After eating, allow 1-2 hours before exercising as this will help to prevent muscle strain.
17. Injuries may result from incorrect or excessive training and using the equipment
otherwise than as directed or recommended by your doctor.
WARNING:
BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN. THIS IS ESPECIALLY
IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH PRE-EXISTING HEALTH
PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUME NO
RESPONSIBILITY FOR PEROSNAL INJURY OR PROPERTY DAMAGE SUSTAINS BY OR THROUGH THE
USE OF THIS PRODUCT.

Customer Service 1-888-707-1880 3 Maurice Pincoffs Canada Inc. © 2010
PRE-ASSEMBLY CHECK LIST
1
2
80 8(L/R)
3L/R 10
9L/R 11
6/67(L/R)
15
34L/R
78
4L/R
NO.
Description
Quantity
1
Main frame
1
2 / 80
Rear stabilizer rail and Front stabilizer
2
3(L/R)
Foot pedal arm w/wheels
1 pair
4(L/R)
Foot pedal tube
1 pair
67/6(R/L)
Crank arm w/connected U bracket
1 pair
8(L/R)
Lower handlebar right and left
1 pair
9(L/R)
Upper handlebar right and left
1 pair
10
Upright w/extension computer cable
1
11
Stationary handlebar
1
15
Computer
1
34L/R
Foot pedal left and right
1 pair
78
Upright cover
1
5
Pedal connector bracket
2

Customer Service 1-888-707-1880 4 Maurice Pincoffs Canada Inc. © 2010
HARDWARE PACKING LIST
NO
Description
Qty
Specification
Drawings
17
Allen head bolt
2
M8x25mm
18
Spring washer
14
M8
23
Washer
2
Φ38xΦ8.4x2.0t
24
Allen head bolt
8
M8x20mm
25
Hex head bolt
4
M6x38mm
26
Curve washer
4
M6
27
Spring washer
4
M6
28
Cap nut
4
M6
29
Washer
2
Φ38xΦ19x0.5t
31
Allen head bolt
4
M8x48mm
32
Nylon nut
4
M8
33
Allen head bolt
6
M8x15mm
39
Allen head bolt
6
M8x12mm
46
Level knob
2
M8
48
Carriage bolt
2
M8x65mm
72
Flat washer
8
73
Cap nut
4
M8
74
Curve washer
6
Φ19xΦ8.4x1.5t
75
Carriage bolt
2
M8x75mm
79
Curve sleeve
2
Φ38xφ20x22mm
96
Allen wrench
1
5mm
97
Allen wrench
1
6mm
98
Universal wrench
1
99
Sleeve tool
1
92
Wave washer
2
Φ26xΦ20x0.5t

Customer Service 1-888-707-1880 5 Maurice Pincoffs Canada Inc. © 2010
ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please read this
manual carefully. For the sake of familiarizing yourself with the parts identified in the instruction, first
study the overview drawing. Set all parts in a clear area on the floor and remove the packing material.
Refer to the parts list for help to identify the parts. It will take two people to assemble your unit.
STEP 1
1. Attach the two levelling knobs (46) to the bottom of rear stabilizer rail (2).
2. Attach the rear stabilizer rail (2) with two levelling end caps (47) to the welded curve bracket of the
main frame (1). Secure using two curved washers (74), two spring washers (18), two carriages bolts (48)
and two cap nuts (73).
3. Attach the front stabilizer (80)with two transportation wheels (76) to the front welded curve bracket of
the main frame (1). Secure using two carriage bolts (75), two curved washers (74), two spring washers
(18) and two cap nuts (73).
NOTE: Ensure that the bolts are fastened securely
STEP 2
1. Slide the upright cover (78) onto the upright (10).
2. Connect the motor wire (83) to the computer extension wire (88).
3. Connect the sensor w/ wire (85) to the computer extension wire (88).
4. Attach the upright (10) into the main frame (1). Secure using six allen head bolts (24), six spring
washers (18), two curve washers (74) and four flat washers (72).
NOTE: Please do not tighten the allen head bolts (24) until you have all of the bolts attached to the
upright. When all bolts have been attached to the upright you can firmly tightened them.
Be careful not to pinch the wires when you tighten all bolts.
5. Slide the upright cover (78) to end of upright (10).
78
10
85 88
83
1

Customer Service 1-888-707-1880 6 Maurice Pincoffs Canada Inc. © 2010
STEP 3
1. Attach the U bracket (6) with the left crank (67L) to front end of the foot pedal arm (3L). Secure using
one allen head bolt (31),one flat washer (72) and one nylon nut (32).
2. Repeat this procedure for the right.
3L
67L
3R
67R
31
32
6
STEP 4
1. Attach the left foot pedal (34L) to pedal plate of the left foot pedal tube (4L). Secure using three hex
head bolts (33).
2. Repeat for the right side.
33
34L
4L
33
34R
4R

Customer Service 1-888-707-1880 7 Maurice Pincoffs Canada Inc. © 2010
STEP 5
1. Attach the left foot pedal (4L) to the left pedal arm (3L) using one wave washer (92) one pedal
connector bracket (5) and three allen head bolts (39). Secure tightly.
2. Repeat for the right side.
3R
4R
39 5
3L
4L
39
5
92
92
34L
34R
STEP 6
1. Place the wheels of the left foot pedal arm (3L) on the rear stabilizer rail (2).
2. Attach the crank arm (67L) of the left foot pedal arm (3L) to the left side of the pivot shaft (62),
secure with one anti slippery washer (68), one anti nut (69L) and one pivot cap (70). Ensure that the
nut is securely tightened.
3. Repeat for the right side.
NOTE: The thread on the right side of the pivot shaft (62) is right thread. Please tighten it clockwise.
The thread on the left side of the pivot shaft (62) is left thread. Please tighten it counter-clockwise.

Customer Service 1-888-707-1880 8 Maurice Pincoffs Canada Inc. © 2010
STEP 7
1. Slide one curve sleeve (79)and one flat washer (29) on to the left side of the upright pivot shaft (10).
2. Attach left lower handlebar (8L) to left side of the upright pivot shaft (10). Secure using one flat washer
(23), one spring washer (18) and one allen head bolt (24).
3. Repeat for the right lower handlebar.
4. Attach left upper handlebar (9L) to left lower handlebar (8L). Secure using two hex head bolts (25), two
curve washers (26), two spring washers (27)and two cap nuts (28).
5. Repeat for the right upper handlebar.
NOTE: Ensure that the bolts are firmly tightened.
STEP 8
1. Attach the left foot pedal tube (4L) to the end of the U bracket of the left lower handlebar (8L). Secure
using one allen head bolt (31), one flat washer (72) and one nylon nut (32).
2. Repeat for the right foot pedal tube.

Customer Service 1-888-707-1880 9 Maurice Pincoffs Canada Inc. © 2010
STEP 9
1. Attach the stationary handlebar (11) to the welded bracket of the upright (10). Secure using two spring
washers (18) and two allen head bolts (17).
Note: To avoid pinching the handpulse wire, slide the wire behind the computer bracket of the upright.
10
11
18
17 13
STEP 10
1. Remove the four pre-assembled screws (16) from the back of the computer (15).
2. Connect the extension computer wire (88) to the back of the computer (15).
3. Connect the handpulse wire (90) to the back of the computer (15).
4. Attach the computer (15) to the computer bracket of the upright (10). Secure using the four screws
(16).
NOTE: To avoid pinching the wires, insert the wires into the opening at the top of the upright.
10
15
88
16
16
90
ENSURE TO FIRMLY TIGHTEN ALL NUTS AND BOLTS
YOUR UNIT IS NOW FULLY ASSEMBLED

Customer Service 1-888-707-1880 10 Maurice Pincoffs Canada Inc. © 2010
COMPUTER INSTRUCTIONS
BUTTONS:
▲(UP): Press to select programs P1 to P10.
Press to increase the values of the setting mode.
Press to increase the level of the workload when running a program.
▼(DOWN): Press to select programs P1 to P10.
Press to decrease the values of the setting mode.
Press to decrease the level of the workload when running a program.
SET: Press to confirm the selected programs P1 to P10.
Press the SET button to select the values of the various settings.
START/STOP: Press to start the selected program.
Press the START / STOP button to stop the program. You can press the START / STOP
button again to continue to run the current program, or use “▲/ ▼” buttons to select
a new program.
MODE: Press to select the function value displays of RPM and WATT, or SPEED and CALORIES.
RESET: Press to reset all of the function values to zero.

Customer Service 1-888-707-1880 11 Maurice Pincoffs Canada Inc. © 2010
LCD DISPLAY INSTRUCTIONS
PROGRAM: Display programs for selection during setup, from P1 to P10.
Displays the selected program during exercise.
TIME: Displays the time.
Counts upward from one second to 99:59 minutes. Counts down from preset
value.
SPEED/RPM: Displays the current speed from zero 99.9 miles per hour, or RPM from zero to
999 RPM.
Press the MODE button to select the display of SPEED or RPM.
DISTANCE: Displays the distance from zero to 999.9 miles.
CALORIE/WATT: Displays the calorie consumption from zero to 999.9 WATT.
Press the MODE button to select the display of CAL or WATT.
NOTE: The calories and watt readouts are an estimate for an average user. It
should be used only as a comparison between workouts on this unit.
HEART RATE: Displays heart rate in beats per minute from 40 to 240 beats per minute.
To display the heart rate, you must grasp the Pulse sensors on both sides of the
handrail, one in each hand. The heart symbol “♥” will begin flashing when the
computer senses your hear rate. Your heart rate will be displayed approximately
five (5) seconds after the heart icon is displayed. If you do not place your hands
correctly and 60 seconds passes without a heart rate reading, the computer will
turn off the heart rate circuit. If this occurs, press the MODE button to restart the
heart rate circuit, place your hands back on the Pulse Sensors correctly, and the
heart rate readout will appear.
PROGRAM DESCRIPTIONS
This computer contains 10 different programs. You can preset the program time and the computer will
divide the time chosen into 10 intervals. If you do not set the programs time in advance, the computer
will default to a 30 minute workout time.
MANUAL PROGRAM:
P1 is a manual program allowing the user to full manual
control of the workload. Use the “▲” button to increase
load. Use the “▼” button to decrease the load.

Customer Service 1-888-707-1880 12 Maurice Pincoffs Canada Inc. © 2010
PRESET PROGRAMS: P2 to P10 are preset automatic programs. The profiles are shown on the face of
the computer. Use the “▲” button to increase the load level of the program. Use the “▼” button to
decrease the load level of the program.
COMPUTER OPERATION
STEP 1: POWER ON
Pedaling or press any button.
STEP 2: SELECT PROGRAM
Press the “▲/ ▼” buttons until the desired program is displayed.
STEP 3: SET THE PROGRAM TIME
Press the SET button, the TIME function mode will appear with the display flashing “0:00”.
Press the SET button again to pass setting the program time. Or use the “▲/ ▼” buttons
to set the program time, from 5 minutes up to 99 minutes with 1 minute increments. Press
the SET button to confirm the setting. Press the START/STOP button to start the program.

Customer Service 1-888-707-1880 13 Maurice Pincoffs Canada Inc. © 2010
NOTE: 1. The program will not start until you press the START / STOP button
2. If you don’t set the program time, the computer will count up from one second up to
99:59 Minutes, and use the default workout time, 30 minutes, to cycle run the
program profile.
3. The computer will count down from the program time that you set. When the timer
counts down to zero, the computer will alert you with an audible alarm that your
workout is complete. You can press any button to stop the audible alarm.
OPERATION DESCRIPTIONS
1. Monitor requires four “AA” batteries.
2. To stop a running program, press the START / STOP button. In this mode, you can press the
START / STOP button again to continue to run the current program. Or, you can use the “▲/ ▼”
buttons to select a new program. The function values of DISTANCE and CALORIE will continue to
accumulate.
3. When you complete a program, press the START / STOP button to stop the program. You can use
the “▲/ ▼” buttons to select a new program. The function values of DISTANCE and CALORIE will
continue to accumulate. This will allow you to run several programs and still know the total
DISTANCE and CALORIE during the workout.
4. If you want to restart with a new program, press the RESET button to reset all of the function values
to zero. Use the “▲/ ▼” buttons to select a new program.
5. The computer will shut off automatically after 4 minutes of inactivity, and the function values,
DISTANCE and CALORIE, will be kept.

Customer Service 1-888-707-1880 14 Maurice Pincoffs Canada Inc. © 2010
DIAGRAM

Customer Service 1-888-707-1880 15 Maurice Pincoffs Canada Inc. © 2010
PARTS LIST
KEY NO.
PART NO.
DESCRIPTION
QTY
1
1712601
Main frame
1
2
1712602
Rear stabilizer rail
1
3L
1712603L
Foot pedal arm left
1
3R
1712603R
Foot pedal arm right
1
4L
1712604L
Foot pedal tube left
1
4R
172604R
Foot pedal tube right
1
5
1712605
Pedal connector bracket
2
6
1712606
U bracket
2
7
1712607
Lower handlebar U bracket
2
8 L
1712608L
Lower handlebar left
1
8R
1712608R
Lower handlebar right
1
9 L
1712609L
Upper handlebar left
1
9R
1712609R
Upper handlebar right
1
10
1712610
Upright
1
11
1712611
Stationary handlebar
1
12
1712612
Foam grip
1
13
1712613
Handle pulse sensor
2
14
1712614
Machine screw M4x15mm
2
15
1712615
Computer
1
16
1712616
Screw M5x15mm
4
17
1712617
Allen head bolt M8x25mm
2
18
1712618
Spring washer M8
18
19
1712619
Ball end cap
2
20
1712620
Foam grip
2
21
1712621
Axle bushing Φ19
4
22
1712622
Bushing Φ32xφ19x25mm
4
23
1712623
Washer Φ32xΦ8.4x2.0t
2
24
1712624
Allen head bolt M8x20mm
12
25
1712625
Hex head bolt M6x38mm
4
26
1712626
Curve washer M6
4
27
1712627
Spring washer M6
4
28
1712628
Cap nut M6
4
29
1712629
Washer Φ38xΦ19x0.5t
2
30
1712630
Bushing Φ32xΦ28xΦ16x14mm
8
31
1712631
Allen head bolt M8x48mm
4
32
1712632
Nylon nut M8
4
33
1712633
Allen head bolt M8x15mm
6

Customer Service 1-888-707-1880 16 Maurice Pincoffs Canada Inc. © 2010
KEY NO.
PART NO.
DESCRIPTION
QTY
34L
1712634L
Foot pedal left
1
34R
1712634R
Foot pedal right
1
35
1712635
Machine screw M4x25mm
6
36
1712636
Wave washer Φ22xΦ16.5x0.5t
2
37
1712637
Machine screw M5x15mm
1
38
1712638
Wire protect plug Φ12
2
39
1712639
Allen head bolt M8x12mm
6
40
1712640
Sleeve Φ16xφ8x31H
2
41
1712641
Allen head bolt M10x60mm
2
42
1712642
Sleeve Φ14xφ10.5x9.5mm
4
43
1712643
Wheel
2
44
1712644
Damp cap nut M10
2
45
1712645
Rectangle cap J30x60
2
46
1712646
Levelling knob M8
2
47
1712647
End cap Φ50.8
2
48
1712648
Carriage bolt M8x65mm
2
49
1712649
Flywheel
1
50
1712650
Nut3/8"x26Wx4mm
1
51
1712651
Nut3/8"x26Wx7mm
3
52
1712652
Thick flat washer Φ32xΦ8.4x2.0t
4
53
1712653
Spring Φ17xφ2.3x75mm
1
54
1712654
Idler wheel bracket 185x30x5.0t
1
55
1712655
Flat allen head bolt M10x20mm
1
56
1712656
Nylon nut M10
2
57
1712657
Flat allen head bolt M10x40mm
1
58
1712658
Washer Φ32xφ16.5x0.5t
1
59
1712659
Sleeve Φ16xφ10.2x18mm
1
60
1712660
Idle wheel
1
61
1712661
Belt J6 420
1
62
1712662
Belt pulley w/ pivot shaft
1
63
1712663
Bearing R12ZZ
2
64
1712664
Adjusting washer Φ26xφ19.5x0.5t
2
65
1712665
Clip Φ19
2
66
1712666
Magnet Φ15
1
67L
1712667L
Crank axle left
1
67R
1721667R
Crank axle right
1
68
1712668
Anti-slippery washer
2
69L
1712669L
Anti nut left M10
1

Customer Service 1-888-707-1880 17 Maurice Pincoffs Canada Inc. © 2010
KEY NO.
PART NO.
DESCRIPTION
QTY
69R
1712669R
Anti nut right M10
1
70
1712670
Pivot shaft cap
2
71
1712671
Crank cover
2
72
1712672
Flat washer
8
73
1712673
Cap nut M8
4
74
1712674
Curve washer Φ19xΦ8.4x1.5t
6
75
1712675
Carriage bolt M8x75mm
2
76
1712676
Transportation wheel Φ60
2
77
1712677
Machine screw M4X12mm
2
78
1712678
Upright cover
1
79
1712679
Curve sleeve Φ38xφ20x22H
2
80
1712680
Front stabilizer
1
81
1712681
Bearing 6000Z
4
82
1712682
Bushing Φ19xΦ8.2x7h
4
83
1712683
Motor w/cable
1
84
1712684
Machine screw M5x15mm
4
85
1712685
Sensor
1
86
1712686
Wheel sleeve Φ14xφ10.5x8.2mm
2
87
1712687
Clip Φ42
2
88
1712688
Computer extension wire
1
89
1712689
Resistance cable
1
90
1712690
Hand pulse wire
1
91L
1712691L
Chain cover left
1
91R
1712691R
Chain cover right
1
92
1712692
Wave washer Φ26xφ20x0.5t
4
93
1712693
Foam 25x25x5.0t
4
94
1712694
Plastic pole Φ12x30L
1
95
1712695
Machine screw M4X15L
2
96
1712696
Allen wrench 5mm
1
97
1712697
Allen wrench 6mm
1
98
1712698
Universal wrench
1
99
1712699
Sleeve tool
1

Customer Service 1-888-707-1880 18 Maurice Pincoffs Canada Inc. © 2010
TROUBLE SHOOTING
Problem
Cause
Correction
Monitor does not
display
Batteries not installed
Insert batteries
No speed or
distance displays
on the monitor
Sending unit not connected
Securely plug sending unit into
extension wire and the back of the
computer
Sending unit not working properly
Replace sending unit
Computer not working properly
Replace computer
No tension
Motor cable or resistant cable not
connected
Securely connect the motor cable
into the extension motor cable and
the resistant cable
Magnetic wheel not working properly
Replace magnetic wheel
Heart rate not
displaying
Pulse wire not connected not connected
Securely plug wires together
Hand pulse defective
Replace hand pulse
Computer not working properly
Replace computer
Grinding
Crank bearing defective
Replace crank bearings
Idler pulley defective
Replace idle pulley
Mag. flywheel defective
Replace mag. flywheel
Squealing
Poly V-belt slipping
Adjust poly v-belt

Customer Service 1-888-707-1880 19 Maurice Pincoffs Canada Inc. © 2010
TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits
are:
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define each and
clarify its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power
and speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the
capacity of your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles
and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or
soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. 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 referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen
to the working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic
capacity by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump
blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet
the body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any physical
fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore provide
continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity,
duration and frequency of exercise should be above the training threshold and should be gradually
increased as the body adapts to the increasing demands. As your fitness level improves, so the training
threshold should be raised. Working through your program and gradually increasing the overload factor
is important.