FitNord Hiker 300F User manual

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Hi ik ke er r 3 30 00 0F F
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US SE ER R M MA AN NU UA AL L
Before You Start
IMPORTANT! Please read all instructions carefully before using this product. Retain
this manual for future reference. The specifications of this product may vary
slightly from the illustrations and are subject to change without notice.

1
IMPORTANT SAFETY NOTICE
Note the following precautions before assembling and operating the machine.
1. Once fully assembled, check that all hardware parts such as bolts, nuts and
washers are positioned and secured firmly.
2. Check regularly that the safety chain guard that protects the moving parts of the
machine is secured and in good condition.
3. Always check that the seat post, seat slider, pedals and handlebars are secured
firmly before getting on the bike.
4. Lubricate all parts annually.
5. Do not wear loose clothing to avoid getting caught in any moving parts.
6. Do not remove feet from the pedals while they are in motion.
7. Always wear shoes when using the machine.
8. Dry the bike after each use to remove sweat and moisture. Wipe the machine with a
damp cloth, water and mild soap. Do not use a petroleum-based solvent to clean the
machine in order not to damage the finish.
9. Keep children away from the bike while it is in use. Do not allow children to use the
bike. This bike is designed for adults only.
10. Do not dismount the bike until the pedals have completely stopped.
11. Stop exercise immediately in case of nausea, shortness of breath, faintness,
headache, pain, tightness in your chest or any discomfort.
12. Do not put your fingers or any other objects into the moving parts of the bike.
13. Prior to any exercise, consult with your physician to establish the exercise
frequency, time and intensity appropriate for your particular age and condition.
14. After exercising, pull down the tension controller to increase resistance so that the
pedals will not rotate freely and possibly hurt someone.
15. Maximum user’s weight is 120kg.
NOTE: Most of the listed assembly hardware has been packaged separately, but
some items have been preinstalled in the identified assembly parts. In these
instances, simply remove and reinstall the hardware when required.
Reference the individual assembly steps and make note of all preinstalled hardware.
Prior to assembly of this product, remove all components from the package and verify
all the listed parts are supplied. Once certain, begin with the first assembly step.

2
EXPLOADED DIAGRAM

3
PARTS LIST
NO.
Description
QTY
NO.
Description
QTY
1
Mainframe
1
29
Pulse wire
2
2
Bottom frame
1
30
Console
1
3L/R
Reciprocating bar
1/1
31
Cross pan head screw
4
4 L/R
Wheel frame
1/1
32
Flat washer D8xØ20x2
6
5 L/R
Pedal bar
1/1
33
Bearing 6003Z
8
6
Crank
2
34
Corrugated washer D17
8
7
Adjustable knob
4
35
Plastic bush
2
8
Hex nut M10
4
36
Pedal
2
9
Stabilizer end cap
4
37
Hex bolt M12x125
2
10
Aluminum decoration cover
4
38
Washer D12xØ24x2.0
4
11
Cross pan head bolt M6x15
16
39
Nylon nut M12
2
12
Inner hex pan head bolt M10x45
2
40
Round end cap
2
13
Wheel
2
41
Bearing 2203
2
14
Washer D10xØ20x2
6
42
Shaft spring collar D40
2
15
Nylon nut M10
2
43
Flange bush
4
16
Inner hex cylinder head bolt M10xL65
4
44
Nylon nut M8
4
17
Inner hex cylinder head bolt M10x20
2
45
Hole spring collar D34
4
18
Curve washer D10xØ20x2
2
46
Guiding wheel
4
19
Corrugated washer D21
2
47
Inner hex pan head bolt M8xL50
2
20
Bearing 6004Z
4
48
Limited bush
2
21
Flat washer D8xØ25x2
4
49
Cap nut M8
2
22
Spring washer D8
6
50
Wheel cover
2
23
Inner hex pan head bolt M8x20
6
51
Cross pan head self-drilling screw ST4.2x18
4
24
Hole cap
4
52
Round end cap
2
25
Aluminum bush
2
53
Foam grip
2
26
Foam grip
2
54
Round end cap
2
27
End cap
2
55
Adapter
1
28
Sensor wire
1
56
Bearing 6002Z
4

4
ASSEMBLY INSTRUCTIONS
Step 1
1. Attach the Mainframe (1) to the Bottom frame (2) with Inner hex cylinder head
bolts (16), Flat washers (14), Inner hex cylinder head bolts (17) and Curve
washers (18).
2. Place the Wheel frame (4L/R) into the grooves of the Bottom frame (2) and
attach with Inner hex pan head bolts (47), Limited bushes (48) and Cap nuts
(49).

5
Step 2
1. Attach the Wheel cover (50) to the Wheel frame (4L/R) with Cross pan head
self-drilling screws (51).
2. Attach the Reciprocating bar (3L/R) to the shaft of the Mainframe (1) with Inner
hex pan head bolts (23), Spring washers (22), Flat washers (21) and Corrugated
washers (19). (Note: Do not tighten yet.)
3. Attach the Reciprocating bar (3L/R) to the Pedal bar (5L/R) with Inner hex pan
head bolts (23), Spring washers (22), Flat washers (32), Corrugated washers (34)
and Plastic bushes (35). (Note: Do not tighten yet.)
4. Attach the Pedal bar (5L/R) to the Wheel frame (4L/R) with Hex bolts (37), Fat
washers (38), Nylon nuts (39).
5. Tighten all the bolts (from sections 2 & 3) and add Hole caps (24) to the ends.

6
Step 3
1. Attach the Pedals (36) to the Pedal bars (5L/R) with Cross pan head bolts (11).
2. Connect the Sensor wire (28) and the Pulse wire (29) with the Console (30)
wires
3. Attach the Console (30) to the Mainframe (1) with Cross pan head screws (31).

7
WARM-UPAND COOL DOWN ROUTINE
A good exercise program consists of a warm-up, aerobic exercise, and a cool down
period. Do the entire program at least two to three times a week, resting for a day
between workouts. You can gradually increase your workout frequency once your
fitness improves.
AEROBIC EXERCISE is any sustained activity that sends oxygen to your muscles via
your heart and lungs. Aerobic exercise improves the fitness of your lungs and heart.
Aerobic fitness is promoted by any activity that uses your large muscles eg: legs, arms
and buttocks. Your heart beats quickly and you breathe deeply. An aerobic exercise
should be part of your exercise routine.
The WARM-UP is an important part of any workout. Begin every session by warming
up and stretching your muscles, increasing your circulation and pulse rate, and
delivering more oxygen to your muscles to prepare your body for more strenuous
exercise.
COOL DOWN at the end of your workout. Repeat these exercises to reduce soreness
in tired muscles.
WARM UP EXERCISES
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing
outward. Pull your feet as close into your groin as possible.
Gently push your knees towards the floor. Hold for 15 counts.
Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left
foot against your right inner thigh. Stretch toward your toe as far
as possible. Hold for 15 counts. Relax and then repeat with left
leg extended.
Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side of
your neck. Next, rotate your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your head to the left for one
count, and finally, drop your head to your chest for one count.

8
Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift your
left shoulder up for one count as you lower your right shoulder.
Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right and
your arms forward. Keep 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 counts.
Toe Touch
Slowly bend forward from your waist, letting your back and shoulders
relax as you stretch toward your toes. Reach down as far as you can and
hold for 15 counts.
Side Stretch
Open your arms to the side and continue lifting them until they are over
your head. Reach your right arm as far upward toward the ceiling as you
can for one count. Feel the stretch up your right side. Repeat this action
with your left arm.