Horizon Fitness LS 625E User manual

LIMITED SERIES
ELLIPTICAL USER’S GUIDE
FOR MODEL :
LS 625E
START / STOP
MODE
P1 MANUAL
P5 RAMP
P3 VALLEY P4 FAT BURN
P7RANDOMP8 TARGET HR
P R O G R A M S
ENTER

BEFORE
YOU BEGIN ASSEMBLYASSEMBLY
3
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY IMPORTANT
PRECAUTIONS INTRODUCTION
CONGRATULATIONS and THANK YOU for your purchase of this Limited Series elliptical!
Whether your goal is to win races or simply enjoy a fuller, healthier lifestyle, a Limited Series elliptical
can help you attain it – adding club-quality performance to your at-home workouts, with the ergonomics
and innovative features you need to get stronger and healthier, faster. Because we're committed to
designing fitness equipment from the inside out, we use only the highest quality components. It's a
commitment we back with one of the strongest frame-to-brake warranty packages in the industry.
You want exercise equipment that offers the most comfort, the best reliability and the highest quality
in its class.
The Horizon Limited Series delivers.
INTRODUCTION
TABLE OF CONTENTS
Important Precautions
Assembly
Before You Begin
Elliptical Operation
Conditioning Guidelines
Troubleshooting & Maintenance
Limited Warranty
CONTACT INFORMATION
4
5
14
15
19
27
31
Back Panel

BEFORE
YOU BEGIN
4
INTRODUCTION ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY
IMPORTANT
PRECAUTIONS
SAVE THESE INSTRUCTIONS
Read all instructions before using this elliptical. When using an electrical product, basic precautions
should always be followed, including the following: Read all instructions before using this elliptical. It is the
responsibility of the owner to ensure that all users of this elliptical are adequately informed of all warnings
and precautions. If you have any questions after reading this manual, contact Customer Tech Support at the
number listed on the back panel of this manual.
IMPORTANT PRECAUTIONS
At NO time should pets or children under the age of 12 be closer to the elliptical than 10 feet.
At NO time should children under the age of 12 use the elliptical.
Children over the age of 12 should not use the elliptical without adult supervision.
It is essential that your elliptical is used only indoors, in a climate controlled room. If your elliptical has been
exposed to colder temperatures or high moisture climates, it is strongly recommended that the elliptical is
warmed up to room temperature before first time use. Failure to do so may cause premature electronic failure.
To reduce the risk of burns, fire, electrical shock or injury to persons:
• If you experience any kind of pain, including, but not limited to chest pains, nausea, dizziness, or
shortness of breath, stop exercising immediately and consult your physician before continuing.
• Maintain a comfortable pace. Do not sprint above 80 rpms on this machine.
• To maintain balance, it is recommended to keep a grip on the handlebars while exercising, mounting or
dismounting the machine.
• Do not wear clothes that might catch on any part of the elliptical.
• Do not turn pedal arms by hand.
• Make sure handlebars are secure before each use.
• Do not insert or drop any object into any opening.
• Unplug elliptical before moving or cleaning it. To clean, wipe surfaces down with soap and slightly damp
cloth only; never use solvents. (See MAINTENANCE)
• This elliptical should not be used by persons weighing more than 250 pounds. Failure to comply will void
the warranty.
• This elliptical is intended for in-home use only. Do not use this elliptical in any commercial, rental, school
or institutional setting. Failure to comply will void the warranty.
• Do not use a elliptical in any location that is not temperature controlled, such as, but not limited
to garages, porches, pool rooms, bathrooms, car ports or outdoors. Failure to comply may void the
warranty.
• Use the elliptical only as described in this manual.

BEFORE
YOU BEGIN ASSEMBLY
5
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
ASSEMBLY
IMPORTANT: READ THESE SAFETY INSTRUCTIONS BEFORE USE!
There are several areas during the assembly process of a elliptical that special attention must be paid. It is
very important to follow the assembly instructions correctly and to make sure all parts are firmly tightened.
If the assembly instructions are not followed correctly, the elliptical could have frame parts that are not
tightened and will seem loose and may cause irritating noises. To prevent damage to the elliptical, the
assembly instructions must be reviewed and corrective actions should be taken.
UNPACKING
Unpack the product where you will be using it. Place the product on a level flat surface. It is recommended
that you place a protective covering on your floor. During each assembly step, ensure that ALL nuts and
bolts are in place and partially threaded in before completely tightening any ONE bolt.
NOTE: A light application of grease may aid in the installation of hardware. Any grease, such as lithium
bike grease is recommended.
Before proceeding, find your elliptical’s serial number
located on the front stabilizer tube and enter it in the
space provided below. Also locate the model name
which is located on the side cover badge.
ENTER YOUR SERIAL NUMBER AND
MODEL NAME IN THE BOxES BELOW:
SERIAL NUMBER:
MODEL NAME:
* Refer to the SERIAL NUMBER and MODEL NAME when calling for service.
* Also enter this serial number on your Warranty Card.
START / STOP
MODE
P1 MANUAL
P5 RAMP
P3 VALLEY P4 FAT BURN
P7RANDOM P8 TARGET HR
P R O G R A M S
ENTER
IMPORTANT
PRECAUTIONS

BEFORE
YOU BEGIN
6
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
TOOLS INCLUDED PARTS INCLUDED
c 5mm Allen Wrench
c 6mm Allen Wrench
c Phillips Screw Driver
c 13/15mm Flat Wrench
c 1 Console
c 1 Console Mast
c 1 Front Stabilizer Tube
c 2 Upper Handlebars
c 2 Lower Handlebars
c 2 Lower Link Arms
c 2 Pivoting Foot Pads
c 2 Top Side Covers
c 1 HORIZON FITNESS
6-Volt Power Adapter
c 4 Hardware Bags
c 2 Elbow Covers
c 1 Rear Stabilizer Cover
c 2 Front Stabilizer Covers
c 2 Handle Bar Covers
If you have questions or if there are any missing parts, contact Customer Tech Support.
Contact information is located on the back panel of this manual.
For a complete exploded diagram, visit us at www.horizonfitness.com
UPPER HANDLEBAR
MAIN FRAME
LOWER HANDLEBAR
LOWER LINK ARM
FRONT STABILIZER COVER
CONSOLE
GRIP PULSE
CONSOLE MAST
TOP COVER
PIVOTING FOOT PAD
PEDAL ARM
WHEEL COVER
ELBOW COVER
REAR STABILIZER COVER
HANDLE BAR COVER
START / STOP
MODE
P1 MANUAL
P5 RAMP
P3 VALLEY P4 FAT BURN
P7RANDOM P8 TARGET HR
P R O G RAMS
ENTER

BEFORE
YOU BEGIN ASSEMBLY
7
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY IMPORTANT
PRECAUTIONS
FRONT STABILIZER TUBE
BOLT (A)
SPRING WASHER (B)
FLAT WASHER (C)
MAIN FRAME
ASSEMBLY STEP 1
A) Open HARDWARE BAG FOR STEP 1.
B) Attach the FRONT STABILIZER TUBE to the MAIN FRAME using 2 BOLTS (A), 2SPRING WASHERS (B) and 2
FLAT WASHERS (C).
BOLT (A)
20 mm
Qty: 2
SPRING WASHER (B)
18 mm
Qty: 2
FLAT WASHER (C)
20 mm
Qty: 2
SCREW (D)
Qty: 6
HARDWARE BAG FOR STEP 1 CONTENTS :

BEFORE
YOU BEGIN
8
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY STEP 1 (CONTINUED)
SCREW (D)
SCREW (D)
REAR STABILIZER TUBE
FRONT STABILIZER TUBE
FRONT BASE COVER
REAR BASE COVER
C) Attach the REAR BASE COVER to the REAR STABILIZER TUBE using 2 SCREWS (D).
D) Attach the right FRONT BASE COVER to the right side FRONT STABILIZER TUBE using 2 SCREWS (D).
E) Repeat on the left side.

BEFORE
YOU BEGIN ASSEMBLY
9
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY IMPORTANT
PRECAUTIONS
A) Open HARDWARE BAG FOR STEP 2.
B) Carefully pull the CONSOLE CABLES through the CONSOLE MAST using the twist tie located inside the
CONSOLE MAST.
C) Attach the CONSOLE MAST to the MAIN FRAME using 4 BOLTS (A), 4SPRING WASHERS (B) and 4 FLAT
WASHERS (C).
D) Insert the TOP FRONT COVER, followed by the TOP BACK COVER and snap them together.
E) Slide CONSOLE MAST BOOT down to seal the console mast hole.
ASSEMBLY STEP 2
CONSOLE MAST
BOLT (A)
SPRING WASHER (B)
FLAT WASHER (C)
MAIN FRAME
CONSOLE MAST BOOT
TOP FRONT COVER
TOP BACK COVER
CONSOLE WIRES
#0-5"
NN
2UZ
413*/(8"4)&3#
NN
2UZ
'-"58"4)&3$
NN
2UZ
HARDWARE BAG FOR STEP 2 CONTENTS :

BEFORE
YOU BEGIN
10
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
CONSOLE MAST
LOWER HANDLEBAR
PRE-ATTACHED
BOLT & WASHER
UPPER HANDLEBAR
PRE-ATTACHED
SET SCREWS
NOTCH
TAB
NOTE: There is NO hardware bag for this step. All hardware is pre-installed.
A) Remove PRE-ATTACHED BOLT & WASHERS from CONSOLE MAST.
B) Slide LOWER HANDLEBARS onto CONSOLE MAST and attach by re-inserting PRE-ATTACHED BOLT & WASHERS.
C) Slide UPPER HANDLEBARS onto LOWER HANDLEBARS and align NOTCH with TAB making sure handlebars are
joined together completely. Secure UPPER HANDLEBARS to LOWER HANDLEBARS using PRE-ATTACHED SET
SCREWS.
D) Snap the front and back HANDLEBAR COVERS together onto the UPPER HANDLE BARS.
Note the position of the snap tabs on the covers before snapping into position.
E) Repeat on other side.
After handlebars are assembled they will rotate freely – be cautious. Until the
machine is fully assembled, do not grab the handlebars for support.
ASSEMBLY STEP 3
FRONT
HANDLEBAR
COVER
BACK
HANDLEBAR
COVER
UPPER
HANDLEBAR
LOWER
HANDLEBAR

BEFORE
YOU BEGIN ASSEMBLY
11
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY IMPORTANT
PRECAUTIONS
ASSEMBLY STEP 4
PEDAL ARMS
LOWER LINK ARM
SPACER (F)
BOLT (G)
FLAT WASHER (C)
SPLIT TEFLON WASHER (E)
FOOTPLATE TUBE
TEFLON WASHER (E)
U BRACKET
BOLT (G)
FLAT WASHER (C)
FOOTPLATE TUBE
SPACER (F)
SPLIT
TEFLON WASHER (E)
U BRACKET
TOP VIEW OF LEFT FOOT PAD
INSERT
SPACER
THIS
DIRECTION
A ) Open HARDWARE BAG FOR STEP 4.
B) Align LOWER LINK ARM with U BRACKET.
CAUTION: Be careful to keep the LOWER LINK ARM aligned with guide rail. Do not twist it to the left or right
while positioning it on the U BRACKET.
C) Slide SPACER (F) through U BRACKET and FOOTPLATE TUBE.
D) Insert FLAT WASHER (C) and BOLT (G) into outside end of FOOTPLATE TUBE
E) Insert 2 SPLIT TEFLON WASHERS (E) on left and right sides of FOOT PLATE TUBE & Tighten Bolt (G).
F) Repeat on other side.
BOLT (G)
15 mm
Qty: 2
SPACER (F)
70 mm axis
Qty: 2
FLAT WASHER (C)
35 mm
Qty: 2
SPLIT TEFLON WASHER (E)
24 mm
Qty: 4
HARDWARE BAG FOR STEP 4 CONTENTS :

BEFORE
YOU BEGIN
12
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY STEP 5
A) Open HARDWARE BAG FOR STEP 5.
B) Slide SPACER (I) into LOWER HANDLEBAR.
C) Place TEFLON WASHERS (E) on either side of SPACER (I). While holding TEFLON WASHERS (E) slide LOWER
LINK ARM into bottom end of LOWER HANDLEBAR.
D) Insert BOLT (H) into LOWER HANDLEBAR and secure using NUT (J).
E) Attach the OUTSIDE ELBOW COVER to elbow joint using 1 SCREW (F).
F) Snap the INSIDE ELBOW COVER onto the OUTSIDE ELBOW COVER.
Note the position of the snap tabs before snapping into position.
G) Repeat on other side.
START / STOP
MODE
P1 MANUAL
P5 RAMP
P3 VALLEY P4 FATBURN
P7RANDOM P8 TARGETHR
P R O G R A M S
ENTER
LOWER HANDLEBAR
LOWER LINK ARM
INSIDE
ELBOW COVER
OUTSIDE
ELBOW COVER
SCREW (F)
GUIDE RAIL
TEFLON WASHERS (E)
LOWER HANDLEBAR
NUT (J) BOLT (H)
LOWER LINK ARM
SPACER (I)
LOWER LINK ARM
SPACER
TEFLON WASHERS
LOWER
HANDLEBAR

BEFORE
YOU BEGIN ASSEMBLY
13
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY IMPORTANT
PRECAUTIONS
ASSEMBLY STEP 6
NOTE: There is NO hardware bag for this step.
All hardware is pre-installed.
A) Attach the CONSOLE MAST wires to the
CONSOLE wires .
B) Carefully tuck the CONSOLE MAST wires
into the CONSOLE MAST before attaching
the CONSOLE.
C) Attach CONSOLE to the CONSOLE MAST
using the 4 PRE-ATTACHED SCREWS
(screws will have to be removed from the
console first).
DO NOT PINCH WIRES!
YOU’RE FINISHED!
NUT (J)
INSIDE DIAMETER:
8 mm
Qty: 2
BOLT (H)
60 mm
Qty: 2
SPACER (I)
44 mm
Qty: 2
TEFLON WASHER (E)
24 mm
Qty: 4
SCREW (F)
Qty: 2
HARDWARE BAG FOR STEP 5 CONTENTS :
START / STOP
MODE
P R O G RAMS
ENTER
CONSOLE
CONSOLE MAST
CONSOLE WIRES
PRE-ATTACHED
SCREWS
ASSEMBLY STEP 5 (CONTINUED)

14
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY BEFORE
YOU BEGIN
BEFORE YOU BEGIN
CONGRATULATIONS! on choosing your elliptical. You’ve taken an important step in developing and
sustaining an exercise program! Your elliptical is a tremendously effective tool for achieving your personal
fitness goals. Regular use of your elliptical can improve the quality of your life in so many ways.
HERE ARE JUST A FEW OF THE HEALTH BENEFITS OF EXERCISE:
• Weight Loss
• A Healthier Heart
• Improved Muscle Tone
• Increased Daily Energy Levels
The key to reaping these benefits is to develop an exercise habit. Your new
elliptical will help you eliminate obstacles that prevent you from exercising.
Inclement weather and darkness won't interfere with your workout when you
use your elliptical in the comfort of your home. This guide provides you with
basic information for using and enjoying your new machine.
LOCATION OF THE ELLIPTICAL
Place the elliptical on a level surface. There should be 6 feet of clearance
behind the elliptical, 3 feet on each side and one foot in front for the power
cord (See diagram to the right). Do not place the elliptical in any area that
will block any vent or air openings. The elliptical should not be located in a
garage, covered patio, near water or outdoors.
GFFU
GFFU
GFFU
GPPU

ASSEMBLY
15
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY ELLIPTICAL
OPERATION BEFORE
YOU BEGIN IMPORTANT
PRECAUTIONS
ASSEMBLY
POWER
Your programmable elliptical is powered by a power supply. The power must be plugged into the power jack,
which is located in the front of the machine near the STABILIZER TUBE. Make sure the console power switch is
in in the ON position. Note: Not all units have an ON/OFF switch on the console.
Do not operate the elliptical if the power cord or plug is damaged.
If the elliptical appears to not be working properly, do not use the elliptical.
MOVING
Your elliptical has a pair of transport wheels built
into the FRONT STABILIZER TUBE. To move, first
remove the power supply and firmly grasp the
REAR STABILIZER BAR, carefully tilt and roll. Note:
Be sure to grab the bar and not the plastic cover.
Our ellipticals are well built and heavy, weighing up to 200 lbs! Use care and
additional help if necessary when moving.
FOOT POSITIONING
Your elliptical offers a variety of foot positions. Moving your foot to the forward most position of the foot pad
increases your step height, which will create a feel similar to a step machine. Placing your foot toward the back
of the foot pad decreases your step height and creates more of a gliding feel, similar to a smooth walk or run.
Your elliptical also allows you to pedal both forward and backwards to offer a variation to your workout and to
focus on other major leg muscle groups such as your hamstrings and calves.
ELLIPTICAL OPERATION

BEFORE
YOU BEGIN
16
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY ELLIPTICAL
OPERATION
Note: There is a thin protective sheet of clear plastic on the overlay of the console and should be removed.
A) MONITOR DISPLAY: Start, Stop, Program Profile, Level, Time, MPH, RPM, Distance, ODO, Calories, Watts,
Age, Target H.R., and Heart Rate.
B) UP/DOWN ARROW KEYS: Used to adjust program setting values & resistance levels.
C) ENTER: Used to select your program and program settings.
D) START / STOP: Press to start/pause/end your workout. Hold for 2 seconds to reset the elliptical.
E) MODE: Used to select between displayed options.
WATTS DESCRIPTION: A WATT is a measurement of your power output based on the resistance level and speed
you are pedaling. For example, if you lower the resistance level and increase your pedaling speed you can still
be outputting the same number of watts. Many people will use WATTS as a way to gauge the relative intensity
of a workout.
TARGET HEART RATE: The Target HR is calculated as 85% of your maximum heart rate.
CONSOLE DISPLAY
A
BE
D
C

ASSEMBLY
17
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY ELLIPTICAL
OPERATION BEFORE
YOU BEGIN IMPORTANT
PRECAUTIONS
ASSEMBLY
CONSOLE OPERATION
1) Turn on Elliptical.
2) Press START button and begin exercising.
3) Program will automatically default to MANUAL (P1), the time will count up from 0:00, and
the resistance will default to level 3.
4) The resistance level can be adjusted during the workout.
QUICK START
PULSE GRIPS
Place the palm of your hands directly on the grip pulse handlebars. Both hands must grip the bars for your
heart rate to register. It takes 5 consecutive heart beats (15-20 seconds) for your heart rate to register. When
gripping the pulse handlebars, do not grip tightly. Holding the grips tightly may elevate your blood pressure.
Keep a loose, cupping hold. You may experience an erratic readout if consistently holding the grip pulse
handlebars. Make sure to clean the pulse sensors to ensure proper contact can be maintained.
HEART RATE
SELECTING PROGRAMS
1) Use the ARROW KEYS to scroll through programs.
2) Press ENTER to select a program.
3) Use the ARROW KEYS to set TIME, DISTANCE, CALORIES, and AGE.
4) Press ENTER to select each program setting.
5) Press the START button to begin program.
1) Use the ARROW KEYS to scroll through programs.
2) Press ENTER to select TARGET HR (P8).
3) Use the ARROW KEYS to set TIME, DISTANCE, CALORIES, and TARGET HEART RATE
(program 8 only).
4) Press ENTER to select each program setting.
5) Press the START button to begin program.
NOTES:
1) There is no warm up or cool down.
2) Target Heart Rate is set in increments of 1.
3) The resistance will automatically adjust to bring your heart rate within 5 beats of the
target number you selected at the beginning of the program.
4) If there is no Heart Rate detected, the unit will not change resistance levels up or down.
SELECTING TARGET HEART RATE PROGRAM

BEFORE
YOU BEGIN
18
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY ELLIPTICAL
OPERATION
MANUAL
Allows you to adjust the resistance level to your preference, without a preset program.
ROLLING
Creates the feeling of moving up and down hills by gradually increasing and decreasing the resistance.
VALLEY
Reach your fitness goals by going down a valley and back up again.
FAT BURN
Gradually increases resistance to get your body into optimal workout zone.
RAMP
Increases resistance to simulate an uphill climb.
FITNESS TEST
Push your limits and test your level of fitness.
RANDOM
Provides even more work out variety by mixing up your resistance intervals.
THR ZONE (TARGET HEART RATE)
Automatically adjust the resistance level to keep your heart rate in your desired range (see THR ZONE CHART).
60% OF MAx HEART RATE: Used for beginners and longer workouts. Lower intensity and longer duration
helps burn fat more efficiently.
65% OF MAx HEART RATE: Used for beginner to intermediate users and mid to long range workouts. Lower
intensity and longer duration helps burn fat more efficiently.
70% OF MAx HEART RATE: For intermediate users and mid range cardio workouts. While this range burns
fat it really challenges the cardiovascular system and helps strengthen the heart.
75% OF MAx HEART RATE: For advanced users and short to mid range cardio workouts. Burns fat, tones
muscles and challenges the heart.
80% OF MAx HEART RATE: For advanced users and short workouts. Burns fat, strengthens and tones
muscles, and challenges the entire cardiovascular system.
PROGRAM PROFILES

ASSEMBLY
19
INTRODUCTION
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY CONDITIONING
GUIDELINES BEFORE
YOU BEGIN IMPORTANT
PRECAUTIONS
ASSEMBLY
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain
cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with
more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate goal should be to make
exercise a lifetime habit. Many people are successful staying with a fitness program if they set aside a specific
time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, during lunch hour or while
watching the evening news. What’s more important is that it’s a time that allows you to keep a schedule, and a
time when you won’t be interrupted. To be successful with your fitness program, you have to make it a priority in
your life. So decide on a time, pull out your day planner and pencil in your exercise times for the next month!
HOW LONG? (Duration of Workouts)
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per session.
But start slowly and gradually increase your exercise times. If you’ve been sedentary during the past year, it may
be a good idea to keep your exercise times to as little as five minutes initially. Your body will need time to adjust
to the new activity. If your goal is weight loss, a longer exercise session at lower intensities has been found to
be most effective. A workout time of 48 minutes or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K workout,
you will probably work out at a higher intensity than if your goal is general fitness. Regardless of your long
term goals, always begin an exercise program at low intensity. Aerobic exercise does not have to be painful to
be beneficial! There are two ways to measure your exercise intensity. The first is by monitoring your heart rate
(using the grip pulse handlebars or a wireless chest transmitter - may be sold separately), and the second is by
evaluating your perceived exertion level (this is simpler than it sounds!).
PERCEIVED ExERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you
are too winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb
is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time to slow down.
Always be aware of these warning signs of overexertion.
CONDITIONING GUIDELINES

BEFORE
YOU BEGIN
20
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY CONDITIONING
GUIDELINES
What is Target Heart Rate Zone?
Target Heart Rate Zone tells you
the number of times per minute
your heart needs to beat to
achieve a desired workout effect.
It is represented as a percentage
of the maximum number of times
your heart can beat per minute.
Target Zone will vary for each
individual, depending on age,
current level of conditioning,
and personal fitness goals. The
American Heart Association
recommends working-out at a
Target Heart Rate Zone of between
60% and 75% of your maximum
heart rate. A beginner will want to
workout in the 60% range while
a more experienced exerciser will
want to workout in the 70-75%
range. See chart for reference.
ExAMPLE:
For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to
the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum
Heart Rate = 135 Beat Per Minute.
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN ExERCISE PROGRAM.
TARGET HEART RATE ZONE CHART
100%
75%
60%
BEATS PER MINUTE
20 25 30 35 40 45 50 55 60 65
AGE
TARGET ZONE
120 117 114 111 108 105 102 99 97 93
150 146 143 139 135 131 128 124 120 116