Insportline CT200 User manual

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USER MANUAL –EN
IN 1921 Twist Stepper inSPORTline Roto
Branda DyGraf –International Fitness Expert
MAXIMUM USER WEIGHT: 250lbs
Model# CT200

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CONTENTS
IMPORTANT SAFETY INFORMATION............................................................................................................. 3
PARTS AND ACCESSORIES............................................................................................................................... 4
HARDWARE.......................................................................................................................................................... 5
ASSEMBLY ........................................................................................................................................................... 6
BENEFITS OF EXERCISE.................................................................................................................................... 8
HEART RATE.................................................................................................................................................... 8
PULSE COUNT.................................................................................................................................................. 9
BEGINNER TARGET HEART RATE CHART................................................................................................ 9
INTERMEDIATE/ADVANCED TARGET HEART RATE CHART............................................................... 9
GETTING STARTED ............................................................................................................................................ 9
ADJUSTING SPEED/RESISTANCE CONTROL............................................................................................. 9
GETTING ON THE CARDIOTWISTER ........................................................................................................ 10
PERSONAL COMPUTER TRAINING ............................................................................................................... 11
STRETCHING...................................................................................................................................................... 11
STRETCHES FOR WARM-UP AND COOL DOWN..................................................................................... 12
TRAINING EXERCISES ..................................................................................................................................... 14
WORKOUT FREQUENCY ............................................................................................................................. 15
SPEED CONTROL/RESISTANCE ................................................................................................................. 15
PROPER STEPPING TECHNIQUE ................................................................................................................ 15
COOL DOWN .................................................................................................................................................. 18
EXPLODED VIEW .............................................................................................................................................. 19
PARTS LIST......................................................................................................................................................... 20
TROUBLESHOOTING........................................................................................................................................ 22
INFORMATION ABOUT PRODUCER.............................................................................................................. 23
TERMS AND CONDITIONS OF WARRANTY, WARRANTY CLAIMS ....................................................... 24

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IMPORTANT SAFETY INFORMATION
Please read and follow all instructions carefully and thoroughly before using the CardioTwister.
Maximum User Weight 250 lbs.
Consult your physician before beginning this or any exercise or diet program, especially if you have
concerns about your physical and fitness levels and overall suitability for using the CardioTwister. This
is especially important if you are over the age of 35, have never exercised before, pregnant or suffer
from any illness.
If you experience any pain or tightness in your chest, irregular heartbeat, and shortness of breath,
faintness, or unusual discomfort during exercising, stop your workout at once and consult a physician
before continuing.
Keep out of the reach of children. The CardioTwister is not a toy and not meant to be used by or near
children. Please keep all children and pets away from the CardioTwister during use as well as when the
product is left unattended. If you have children, it is your responsibility to ensure that they do not place
any part of their body such as their fingers under the unit while you are exercising. SEVERE INJURY
CAN RESULT IF BODY PARTS OR FINGERS ARE PLACED UNDER FOOT PEDALS OR UNIT
DURING USE.
Use caution when getting on or off the CardioTwister.
The CardioTwister should be set up and operated on a flat, stable surface.
Keep fingers, limbs, loose clothing, and hair away from moving parts.
Use only accessories and attachments recommended by the manufacturer. Use of any other attachments
or accessories not recommended by the manufacturer will void the warranty and possibly cause serious
personal injury or damage to the unit.
Always choose the proper workout level which best suits your physical strength and flexibility.
Follow your doctors recommendations when developing your personal fitness program.
Know your limits and train within them. Always use common sense when exercising. If you have any
questions regarding this product or its exercise program, please see your physician.
Do not use the CardioTwister if it is damaged in any manner. Inspect unit before each use.
Failure to observe this warning could result in personal injury while exercising.

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PARTS AND ACCESSORIES
(A) CT Main Unit
(B) Hardware
(C) Left handlebar
(D) Right Handlebar
(E) Large Rubber Feet
(F) Small Rubber Feet
(G) Handlebar
(H) Upper Handlebar
(I) Personal Training
Computer
(J)Short T Bracket
(K)Arc Plastic (2)
(L)Plaque
(M)Literature Pack

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HARDWARE
Item#: 49
Qty: 2
Descr: 5/16"x58
Button Head Screw
Item#: 50
Qty: 1
Descr: 5/16"x50
Button Head Screw
Item#: 51
Qty: 4
Descr: 5/16"x39
Button Head Screw
Item#: 52
Qty: 2
Descr: 5/16"x42
Button Head Screw
Item#: 56
Qty:1
Descr: 1/4"x15
Button Head Screw
Item#: 8
Qty: 2
Descr: M4x18
Button Head Screw
Item#: 58
Qty: 2
Descr: 3/16"x15
Button Head Screw
Item#: 61
Qty: 1
Descr: M4x15
Button Head Screw
Item#: 47
Qty: 9
Descr: 5/16"
Nylon nut

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ASSEMBLY
We have designed the CardioTwister to be easy to assemble and use.
Important: Remove all parts from packing and inspect for damage.
Refer to “Parts and Accessories” for location of parts.
STEP 1:
Remove the four shipping plugs from the left and right ends of the Front
and Rear Stabilizers. Discard these plugs.
STEP 2:
Insert the two Large Rubber Feet (33) into each of the Rear Stabilizer
Ends. Align the key on the foot with the slot in the tube. Ensure that the
screw holes are aligned then fit and tighten one M4x18mm Screw (8) in
the side of each Foot (33).
STEP 3:
Push the two Small Rubber Feet (32) over the left and right ends of the
Front Stabilizer bar.
STEP 4:
Insert the battery into the back of the Computer. Press the Computer into
the open hole in the Right Foot Pedal.

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HANDLEBAR ASSEMBLY:
Refer to page “Parts and Accessories” for location of parts, and “Hardware” for a helpful hardware guide. You
will find all small components for each of Steps 1 through 3 below in separate, clearly marked bags.
STEP 1:
Lay out the handlebar components as shown. Insert Right handlebar (42) into Left handlebar (41) and secure
with 1-1/4"x15mm Screw (56). Attach to Upper handlebar (39) with Bracket (43). Secure with 2-5/16"x42mm
Screws (52) and tighten with 2-5/16" Nylon Nuts (47). Attach Plaque (57) to Upper handlebar (39) and secure
with 3/16"x15mm Screws (58).
STEP 2:
Insert Handlebar (40) into Upper handlebar (39) using U-bracket (53). Secure with 2-5/16"x39mm Screws (51)
and 2-5/16"Nylon Nuts (47). Repeat and attach Short-bracket (16) with U-bracket (53). Secure with 2-
5/16"x39mm Screws (51) and 2-5/16"Nylon Nuts (47). Attach Arc Plastic 1 (59), Arc Plastic 2 (60) to Left
handlebar (41) and Right handlebar (42). Secure with 1-M4x15mm Screws (61).
STEP 3:
Insert Short T-bracket (16) into Long T-bracket (17). Secure with 1-5/16"x50mm Screw (50) and tighten with 1-
5/16" Nylon Nuts (47). Attach 2 U-bracket (55). Secure with 2-5/16"x58mm Screws (49) and 2-5/16"Nylon Nuts
(47).

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Go back and securely tighten all nuts and bolts.
BENEFITS OF EXERCISE
A regular exercise program can help improve the quality of your life, help give you more energy and help
combat the effects of aging. Research has shown that 30 minutes of cardiovascular exercise done at the same
time, or even in 3 segments of 10 minutes each combined with a weighted workout 3 to 4 times per week can
help deliver the following health benefits:
The benefits of regular participation in a well balanced fitness program include:
Weight Loss, Improved Body Shape and definition
Increased Muscle Mass, Strength, Endurance Power and Definition
Enhanced Flexibility, Increased Metabolism, Injury Protection
Improved Self Esteem, Improved Aerobic Fitness
Improved Coordination and Agility
HEART RATE
Improved fitness, weight loss and a host of other important health benefits can occur when you exercise at an
intensity level which places your heart rate in its target heart zone. Before starting, you must be in good physical
condition and if you are over age 35 get an approval from your health care provider before starting an exercise
program. During your workout it is important to exercise in your target heart rate training zone. One of the best
ways to know if you're exercising in your training zone is to monitor your heart rate during the workout. To do
this, locate your age on the chart located on the next page. This chart shows a lower target heart rate in number
beats per minute or beats every 10 seconds. If you are beginning an exercise program, start exercising at this
lower heart rate level. The chart on page 8 shows an upper target heart rate level for those individuals who are in
excellent physical condition and have exercised previously.
Target heart rates based on your age are to be used as a general guide only. If your fitness level is lower than
average for your age, then you may want to work slightly below your target heart rate. If you feel tired, reduce
your heart rate and exercise at a lower rate. Overall, the target heart chart is a guide, not a set of rules, so
remember to listen to your body at all times.

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PULSE COUNT
The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten
seconds, taken a few seconds after you stop exercising. This is for two reasons: first, 10 seconds is long enough
for accuracy. Second, the pulse count is to approximate your BPM rate at the time you are exercising. Since
heart rate slows as you recover, a longer count won't be as accurate.
BEGINNER TARGET HEART RATE CHART
The following chart is a guide to those of you who are starting on your fitness program.
Age
10
Second
Count
Beats Per
Minute
BPM
()
25 30 35 40 45 50 55 60 65
23 22 22 21 20 19 19 18 18
138 132 132 126 120 114 114 108 108
INTERMEDIATE/ADVANCED TARGET HEART RATE CHART
The following chart is a guide to those of you who are in good physical shape and familiar with the
CardioTwister.
Age
10
Second
Count
Beats Per
Minute
BPM
()
25 30 35 40 45 50 55 60 65
23 22 22 21 20 19 19 18 18
156 156 150 144 138 132 132 126 120
GETTING STARTED
ADJUSTING SPEED/RESISTANCE CONTROL
The speed/resistance control level controls the speed and amount of resistance.
The Speed Control Lever is located at the rear of unit (please refer to the "Parts and Accessories" section of this
manual).Grasp the ball knob at the end of the lever. Rotate clockwise to unlock the control, then slide the lever to
either the fast or slow position. Rotate clockwise to lock (refer to picture).
Set the speed according to your ability. The fast position is for beginners since it allows for fast stepping with
little resistance. The slow position provides greater resistance to help tone and strengthen your lower body
musculature. Note: Always return the Speed Control Lever to the fast position after your workout.

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GETTING ON THE CARDIOTWISTER
Step 1:
Place the CardioTwister on a flat, stable surface. It is recommended that you place your CardioTwister on a thin
carpet or rubber exercise mat. This will help to prevent movement during exercise.
Step 2:
Stand on the floor at the rear of your CardioTwister. Place your right foot on the tread section of the Right Foot
Pedal. Make sure that the pedal is all the way to the base of the unit before placing your hands on the handlebar.
Step 3:
Grasp the handlebar with both hands shoulder width apart.
Step 4:
Put your left foot fully on the tread section of the Left Foot Pedal and start exercising at a slow tempo with
smooth easy steps. As you step, you'll feel the handlebar turn from side to side in a smooth twisting action,
placing you in the ideal workout position.
Step 5:
When you have completed your exercise routine step back off carefully, one foot at a time.

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PERSONAL COMPUTER TRAINING
IMPORTANT: Any input will turn on the computer.
FUNCTIONS
TOTAL STEPS: Accumulated steps
STEPS/MIN: Step rate per minute
TIME: Accumulated workout time
CALORIES: Kilocalories expended
SCAN: Automatic display of Steps/Min., Time and Calories for 4 seconds each
Total Steps: Displayed in the top half of the LCD.
Mode Button: Display the other 4 functions in the lower half of the LCD.
Steps/Minutes
Time
Calories
Scan
Calories: The calorie count displayed is based on an individual weighing 150lbs. If you weigh more, you may
expend more calories, and if you weigh less, you may expend fewer calories. This count will provide a good
approximation.
Press the Mode Button to select function. The small arrow will indicate which function is selected in accordance
with the arrow's position on the LCD, compared to the print below the LTD. To select function to be
permanently displayed, press the mode button to that function.
Reset: Hold the mode button down for 2 seconds to reset all functions.
Auto Shut Off: The training computer will automatically shut itself off if it has not received an input signal
during the last 4 minutes. Signals are sent via the stepping motion or by touching the mode button.
STRETCHING
WARM-UP
Always warm-up by doing walking or marching exercises prior to starting your CardioTwister workout. Then
after your workout, make sure you do gentle stretching moves to help you gain greater flexibility and reduce any
soreness in your muscles the following day.

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Stretches should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until
slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should be slow,rhythmical
and under control, making sure never to hold your breath.
STRETCHES FOR WARM-UP AND COOL DOWN
QUADRICEPS STRECH
Lean your hand against a wall or chair. Stand on your left foot and grasp your right foot behind your body with
your right hand. Pull your right foot upward while maintaining an erect and upright posture. Hold for 20 to 30
seconds and release. Repeat on opposite leg.
BACK STRETCH
Place your feet shoulder-width apart. Bend upper-body forward from the hips and place hands on thighs for
support. Round your lower back into an "arch" position and hold for 20 to 30 seconds. Then, straighten your
back and repeat.
HAMSTRING STRETCH
Stand with feet close to one another with toes pointing in the same direction. Extend left foot forward and place
heel on floor. Bend upper body forward and place hands on thighs for support. Hold for 20 to 30 seconds and
repeat with opposite leg.
CALF AND ACHILLES STRETCH
While keeping your toes pointed forward and feet flat on the floor, step forward with the left foot. Lean forward
by bending through the hip at the same time that you bend your left knee. Don't allow the knee in front to extend
over your toe. Keep your back leg straight and foot flat on floor and hold for 20 to 30 seconds and release.
Repeat on opposite leg.

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CALF AND HIP STRETCH
While keeping toes pointed forward and feet flat on floor, step forward with your left foot. Lean forward by
bending through the hip at the same time that you bend your left knee. Don't allow the knee in front to extend
over your toe. Keep your back leg straight and foot flat on floor. Then turn your upper-body and face forward
with right hand on hip to stretch hips further. Hold for 20 to 30 seconds and release. Repeat on opposite leg.
SHOULDER STRETCH
Stand with both feet together. Reach your right arm across your body. Grasp this arm with your left hand and
pull it even further across your body as far as comfortable. Hold for 20 to 30 seconds and release. Repeat with
opposite arm.
BUTTOCKS, HIPS AND OBLIQUE STRETCH
Sit on the floor. Bend one leg over opposite leg. While keeping your body in an upright position, press your
hands against your outer thigh to bring your leg closer to your body. Hold stretch for 20 to 30 seconds and
release. Repeat with opposite leg.

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TRICEP STRETCH
Extend both arms above your head. Bend right arm at the elbow and lower right hand towards back of neck.
Grasp the right elbow with left hand and pull right arm back as far as you comfortably can. Hold for 20 to 30
seconds, then repeat on the opposite side.
INNER THIGH STRETCH
Stand with legs as far apart as comfortable. While facing forward, lunge to one side by bending one knee. Don't
let the knee extend over the toe. Place hands on bent thigh for support. Hold the stretch for 20 to 30 seconds,
then lunge to opposite side and repeat.
OBLIQUE STRETCH
Stand with feet facing forward. Extend one hand over head and lean over as far as you comfortably can. Hold for
20 to 30 seconds and repeat on the opposite side.
TRAINING EXERCISES
WARNING
Consult your physician before beginning this or any exercise or diet program, especially if you have concerns
about your physical and fitness levels and overall suitability for using the CardioTwister. This is especially
important if you are over the age of 35, have never exercised before, pregnant or suffer from any illness.
If you experience any pain or tightness in your chest, irregular heartbeat, and shortness of breath, faintness, or
unusual discomfort during exercising, stop your workout at once and consult a physician before continuing.

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WORKOUT FREQUENCY
We recommend that you start exercising on the CardioTwister at least every other day. Beginners may want to
start with a 5-minute program and advance to 15 minutes then 30 minutes done at the same time or broken into
three 10 minute sessions. If your fitness level is sufficiently high, you may choose to work out every day, but
remember to always listen to your body.
SPEED CONTROL/RESISTANCE
The best way to determine your proper resistance setting depends on your fitness goals. If you're using the
CardioTwister for the first time or desire a cardiovascular, fat-burning and strength endurance workout then we
recommend that you place the Speed Control Lever in the FAST position. This allows you to step at a fast, easy
and steady pace with light pedal resistance.
The stronger your muscles become the more resistance you may need to strengthen your legs and improve your
cardiovascular system. To do this, simply slide the lever towards the SLOW position. Do not slide the lever more
than one half an inch at a time per workout until you reach your desired resistance.
If you chose to receive a more intense muscle strengthening workout for your lower body place the resistance
lever more towards the SLOW position. IMPORTANT: Make sure your muscles are strong enough to handle the
intense pressing against the pedals prior to moving the Resistance Lever towards the advanced SLOW position.
PROPER STEPPING TECHNIQUE
After mounting the CardioTwister (please refer to the "Getting Started" section of this manual). It is important
that you make a mental note to where the base of the unit is compared to the depth of your personal stride. While
striding, do not let the pedal stop hit the base section. Simply shift your weight from one leg to the other prior to
each pedal touching the base.
FREE SWINGING STEP
Easy Cardiovascular Workout
Step on the CardioTwister as outlined in the “Getting Started" section of this manual. Hold the handlebar so that
your hands are shoulder width apart. As you step down with your right foot, you'll notice that the handlebars
twist to the left, putting your body into the ideal position to work out all of your major muscles. Then, when you
step down with your left foot the handle-bars twist to the right. Be sure to press down on the pedals with your
heels each time you step and twist.
DEEP THIGH SQUATS
Helps define, strengthen and tone buttocks, hips and thighs
When standing on the CardioTwister, hold the handlebar from underneath, shoulder width apart. Bend at the hips
and knees so that you are in a semi-squat position. Start to step and twist in this position, keeping your knees
bent. Press down on the pedal with your heels, and the handlebar will twist your body to the side.

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SHOUDER PRESS
Defines your shoulders while it trains your legs
While stepping, place one hand on the handlebar and the other at your side. Every time you step, extend your
other hand over your head toward the ceiling, without locking-out your elbows. As you press the opposite foot
against the pedal, slowly lower your arm back to its starting position. Repeat on the other side.
TRICEP KICKBACK
Strengthens and defines the back of the arms while toning your buttocks, hips and thighs
While stepping, place one hand on the handlebar and the other at your side. Every time you step, with your other
arm, bend only at the elbow and extend the lower part of your arm backwards until almost completely extended,
without locking your elbow. This will help to work your triceps. Repeat on the other side.
CLOSE GRIP TWIST
Strengthens center of chest while toning your buttocks, hips and thighs
While stepping, place both hands near the center of the handlebar. As you step, the handlebar will twist your
body to the side. Holding the handlebar near the center will help exaggerate the workout to the center of your
chest. Be sure to press down on the pedals with your heels each time you step and twist.

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CROSS OVER OBLIQUE TWIST
Trim Your Midsection and Burn Calories
When standing on the CardiioTwister, put your right hand in the centre of the left side of the handlebar. Hold
here and place your left hand on your waist. Begin stepping and twisting to work your obliques like never before.
For your next set, switch your arm position to work the opposite side. And for added burn, when you're twisting
to the left crunch bring your elbow toward your hips and repeat on the other side. A great core exercise.
CHEST TWIST
Strengthen Your Chest While Burning Fat
While stepping, place your hands on the handlebar, shoulder width apart. Open your hands and push your palms
against the handlebar. As you step and push against the handlebar, the handlebar will twist your body to the side.
Pushing against the handlebar will help exaggerate the workout to your chest. Be sure to press down on the
pedals with your heels each time you step and twist.
BACK TWIST
Target your Back and Lats with your Cardio Workout

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While stepping, place your hands on the handlebar, shoulder width apart. With your hands facing down and on
the outside of the handlebar, pull the handlebar towards you. Pulling the handlebar will exaggerate the workout
to your back. As you step and pull against the handlebar, the handlebar will twist your body to the side. Be sure
to press down on the pedals with your heels each time you step and twist.
CHEST FLYES
Works Chest and Core
While stepping, place one hand on the handlebar with your other arm bent and out to your side at shoulder
height. Every time you step, bring your extended arm towards your body at chest height. As you step on the
opposite foot, bring your arm back to the starting position. Repeat on the other side.
OBLIQUE CRUNCHES
Works your Obliques and Core
While stepping, place one hand on the handlebar and the other arm down at your side. Every time you step, lift
your other arm up in front of your body until your hand reaches shoulder height and then lower it back to its
starting position. Repeat on the other side.
COOL DOWN
After exercise or strenuous physical activity, it is important to decrease your body temperature gradually until
your normal body temperature is reached. It is just as important to include stretching moves during the cool
down process to reduce soreness in your muscles the following day. Please refer to Stretching Moves outlined on

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page 12 of this manual. Always drink plenty of water, and try some deep breathing and relaxation techniques to
end your work out in a positive frame of mind and a sense of fulfillment.
EXPLODED VIEW

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PARTS LIST
No.
Name
Qty
1
Main Frame
1
2
Link Bar with Chain
2
3
Turnbuckle
1
4
Left Foot Assembly
1
5
Right Foot Assembly
1
6
Left Foot Pedal
1
7
Right Foot Pedal
1
8
M4x18mm Screw
8
9
Stopper
2
10
Foot Tube Bushing
4
11
Washer 32mm
2
12
Circle Clip
2
13
Plastic Washer
1
14
Arc Plastic
1
15
3/16"x15mm Screw
2
16
Short T-Bracket
1
17
Long T-Bracket
1
18
Washer
1
19
Bottom Shaft
1
20
Outside Cone
1
21
Inside Cone
1
22
30mm Wave Washer
1
23
Thrust Bearing
1
24
Large Nut
1
25
2mm Washer
1
26
20mm Pan Head Bolt
1
27
1.5mm Washer
4
28
15mm Socket Head Bolt
4
29
Shaft Stop Plate
1
30
20mm Socket Head Bolt
1
31
Chain Guard
1
32
Small Rubber Foot
2
33
Large Rubber Foot
2
34
Rear Cover
1
35
Speed Control Lever
1