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.