Merit 710E User manual

ELLIPTICAL USER’S GUIDE
FOR MODEL :
710E
720E

BEFORE
YOU BEGIN ASSEMBLYASSEMBLY
3
INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY INTRODUCTION
CONGRATULATIONS and THANK YOU for your purchase of this Merit Fitness elliptical!
Whether your goal is to win races or simply enjoy a fuller, healthier lifestyle, an Merit Fitness 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.
Merit Fitness delivers.
INTRODUCTION
TABLE OF CONTENTS
Important Precautions
Assembly
Before You Begin
Elliptical Operation
Conditioning Guidelines
Troubleshooting & Maintenance
Limited Warranty
CONTACT INFORMATION
4
5
15
16
20
26
30
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 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 275 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 elliptical in 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. Note: It is recommended that you apply grease to the
threads of each bolt as you assemble the product, to prevent loosening and noise. Also, during each
assembly step, ensure that ALL nuts and bolts are in place and partially threaded in before completely
tightening any ONE bolt.
Before proceeding, find your elliptical’s serial number
located on the console mast bracket and enter it in
the space provided below. Also locate the model name
which is located on the console mast.
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.
IMPORTANT
PRECAUTIONS

BEFORE
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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 4mm Allen Wrench
c 13/17mm 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 Arm assemblies
c 2 Pivoting Foot Pads (720E)
c 1 Top Side Cover
c 2 AA Batteries (710E)
c 1 Power Supply (720E)
c 2 Handlebar Covers
c 2 Pedal Arm Covers
c 5 Hardware Bags
c 2 Front Stabilizer Caps
c 2 Wheel Covers
c Manual Resistance Knob (710E Only)
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.
CONSOLE (710E SHOWN)
UPPER HANDLEBAR
MAIN FRAME
LOWER HANDLEBAR
LOWER LINK ARM ASSEMBLY
FRONT STABILIZER TUBE
GRIP PULSE (720E ONLY)
CONSOLE MAST
PIVOTING FOOT PAD
PEDAL ARM
HANDLEBAR COVER
PEDAL ARM COVER
ROLLER WHEEL COVER

BEFORE
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INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
MAIN FRAME
FRONT FOOT TUBE
BOLTS (A)
WASHERS (B)
ASSEMBLY STEP 1
A) Open HARDWARE BAG FOR STEP 1.
B) Attach the FRONT FOOT TUBE to the MAIN FRAME using 2 BOLTS (A) and 2 WASHERS (B).
BOLT (A)
20 mm
Qty: 2
WASHER (B)
17 mm
Qty: 2
HARDWARE BAG FOR STEP 1 CONTENTS :

BEFORE
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INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
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OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY STEP 2
BOLT (A)
70 mm
Qty: 2
WASHER (B)
17 mm
Qty: 4
SCREW (C)
Qty: 2
BOLT (D)
55 mm
Qty: 2
NUT (F)
Qty: 2
HARDWARE BAG FOR STEP 2 CONTENTS :
A) Open HARDWARE BAG FOR STEP 2.
B) Attach the REAR WHEEL TRACKS to the MAIN FRAME using 2 BOLTS (A) and 2 WASHERS (B) from the front.
Then, finish securing the REAR WHEEL TRACKS to the MAIN FRAME by inserting 2 BOLTS (D) and 2 WASHERS
(B) from above and secure to 2 NUTS (F) from below.
C) Attach PEDAL ARM COVERS to PEDAL ARMS using SCREWS (C).
MAIN FRAME
REAR
WHEEL
TRACKS
BOLT (A)
WASHERS (B)
PEDAL ARM COVER
SCREW (C)
BOLTS (D)

BEFORE
YOU BEGIN ASSEMBLY
9
INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
ASSEMBLY STEP 3
A) Open HARDWARE BAG FOR STEP 3.
B) Slide the CONSOLE MAST BOOT over the CONSOLE MAST. Carefully pull console wires through the console
mast. Attach the CONSOLE WIRES to the pre-attached routing wire. Discard wire when finished.
C) Attach the CONSOLE MAST to the MAIN FRAME using BOLT (A), SPRING WASHER (D) and WASHER (B) from
the front and 2 BOLTS (E), 2 WASHERS (B) and 2 NUTS (F) from the side.
D) Attach the TOP CAP to the MAIN FRAME by snapping tabs in place.
E) Slide CONSOLE MAST BOOT down CONSOLE MAST onto the TOP CAP.
BOLT (A)
20 mm
Qty: 1
NUT (F)
20 mm
Qty: 2
BOLT (E)
55 mm
Qty: 2
SPRING WASHER (D)
15 mm
Qty: 1
WASHER (B)
17 mm
Qty: 3
HARDWARE BAG FOR STEP 3 CONTENTS :
MAIN FRAME
BOLT (A)
BOLTS (E)
WASHERS (B)
SPRING WASHER (D)
WASHER (B)
CONSOLE MAST
MAIN FRAME
CONSOLE MAST
CONSOLE MAST BOOT
TOP CAP

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INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY STEP 4
PRE-ATTACHED BOLTS AND WASHERS
LOWER HANDLEBAR
PRE-ATTACHED SET SCREWS
UPPER HANDLEBAR
F) Remove PRE-ATTACHED BOLT & WASHERS from CONSOLE MAST.
G) Slide LOWER HANDLEBARS onto CONSOLE MAST and attach by re-inserting PRE-ATTACHED SET SCREWS.
H) Slide UPPER HANDLEBARS onto LOWER HANDLEBARS. Secure UPPER HANDLEBARS to LOWER HANDLEBARS
using PRE-ATTACHED SET SCREWS.
After handlebars are assembled they will rotate freely – be cautious. Until the
machine is fully assembled, do not grab the handlebars for support.
RESISTANCE
KNOB
TENSION WIRE RESISTANCE
KNOB BRACKET
TENSION
CABLE
PRE-INSTALLED
BOLT & WASHER
TOP KEY HOLE
BOTTOM KEY HOLE
NOTE: There is NO hardware bag for this step. All hardware is pre-installed.
A) Pull TENSION CABLE out from square hole in console mast.
B) Turn RESISTANCE KNOB to highest resistance setting. Place the TENSION WIRE into the BOTTOM KEY
HOLE on the RESISTANCE KNOB BRACKET.
C) While holding the RESISTANCE KNOB BRACKET, pull the RESISTANCE KNOB up to slide it into the TOP KEY
HOLE position on the RESISTANCE KNOB BRACKET.
D) Once the TENSION WIRE is in position, turn the RESISTANCE KNOB to the lowest resistance setting.
E) Slide RESISTANCE KNOB & BRACKET into the CONSOLE MAST and attach using PRE-INSTALLED BOLT &
WASHER.
STEPS A-E (710E ONLY) STEPS F-H
710E ONLY

BEFORE
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INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
ASSEMBLY STEP 5
HANDLEBAR
COVERS
720E ONLY
NOTE: There is NO hardware bag for this step.
A) (Model 720E only) Attach WIRES from mast to handlebar. DO NOT PINCH WIRES.
B) 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.
C) Repeat on other side.

BEFORE
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INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY STEP 6
LOWER LINK
ARM
PEDAL ARM
BRACKET
PEDAL ARM BRACKET
PRE-ATTACHED WASHER
PRE-ATTACHED BOLTS
LOWER LINK ARM
FOOTPAD
SCREWS (A)
FOR MODEL 720E ONLY
SCREW (A)
8 mm
Qty: 6
A) Open HARDWARE BAG FOR STEP 6.
B) Attach FOOTPAD to LOWER LINK ARM PLATE using 3 SCREWS (A).
C) Repeat on other side.
A) Insert LOWER LINK ARM into PEDAL ARM BRACKET.
B) Insert PRE-ATTACHED BOLTS into BRACKET to attach PEDAL ARM and PRE-ATTACHED WASHER
to LOWER LINK ARM.
C) Repeat on other side.
HARDWARE BAG FOR STEP 6 CONTENTS (720E ONLY):

BEFORE
YOU BEGIN ASSEMBLY
13
INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY
ASSEMBLY STEP 7
A ) Open HARDWARE BAG FOR STEP 7.
B) Align LOWER HANDLEBAR with LOWER LINK ARM.
CAUTION: Be careful to keep the LOWER HANDLEBAR aligned with guide rail. Do not twist it to the left or
right while positioning it on the LOWER LINK ARM.
C) Slide SPACER (G) through the LOWER LINK ARM and 2 TEFLON WASHERS (B) outside of the LOWER LINK ARM.
D) Insert BOLT (E) into outside end of LOWER LINK ARM to secure LOWER HANDLEBAR.
E) Insert NUT (C) on right side of LOWER LINK ARM
F) Repeat on other side.
HARDWARE BAG FOR STEP 7 CONTENTS :
LOWER HANDLEBAR
LOWER LINK ARM
NUT (C)
BOLT (E)
TEFLON WASHERS (B)
SPACER (G)
Qty: 2
BOLT (E)
50 mm
Qty: 2
NUT (C)
Qty: 2
TEFLON WASHER (B)
20 mm
Qty: 4
STEP C
TEFLON WASHERS (B)
SPACER (G)

BEFORE
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INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY STEP 8
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!
CONSOLE WIRES
PRE-ATTACHED
SCREWS
CONSOLE
CONSOLE MAST
720E CONSOLE
710E 720E

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INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY BEFORE
YOU BEGIN ASSEMBLY
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.
3 feet
6 feet
3 feet
1 foot

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PRECAUTIONS ASSEMBLY BEFORE
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OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY ELLIPTICAL
OPERATION
POWER
Your elliptical is powered by a power supply. The power must be plugged into the power jack, which is located
in the front of the 720E near the STABILIZER TUBE. Some ellipticals also have an on/off switch located on the
back of 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
CONSOLE MAST, carefully tilt and roll.
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
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INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY ELLIPTICAL
OPERATION ASSEMBLY
Note: There is a thin protective sheet of clear plastic on the overlay of the console and should be removed.
A) MONITOR DISPLAY: Speed, Time, Pulse, Distance, and Calories.
B) START/STOP: Press to start/pause/end your workout.
C) RESET: Press to reset the elliptical.
D) BOOK RACK: Holds reading material
710E CONSOLE DISPLAY
B
CD
S T A R T / S T O P
RESET
A
710E CONSOLE OPERATION
1) Turn on Elliptical by pressing any key.
2) Press START button and begin exercising. The time will count up from 0:00.
3) The resistance level can be adjusted during the workout by using the RESISTANCE KNOB.

BEFORE
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INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY ELLIPTICAL
OPERATION
720E CONSOLE DISPLAY
A
B
C
D
E
F
Note: There is a thin protective sheet of clear plastic on the overlay of the console and should be removed.
A) MONITOR DISPLAYS: Speed, Time, Pulse, Distance, Level, Calories and Program Profiles.
B) START/STOP: Press to start/pause/end your workout.
C) ENTER: Used to set your program.
D) RESET: Press to reset the elliptical.
E) UP/DOWN ARROW KEYS: Used to adjust resistance and select programs.
F) BOOK RACK: Holds reading material

BEFORE
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INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY ELLIPTICAL
OPERATION ASSEMBLY
720E CONSOLE OPERATION
1) Turn on Elliptical by pressing any key.
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 1.
4) The resistance level can be adjusted during the workout.
1) Select a program using the ARROW KEYS and press ENTER.
2)Set TIME using the ARROW KEYS and press ENTER or START to begin.
QUICK START
SELECTING PROGRAMS
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
REVERSE TRAIN
RANDOM
WORKOUT CALENDAR
MANUAL
Allows you to adjust the resistance level to your preference, without a preset program.
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
REVERSE TRAIN
RANDOM
WORKOUT CALENDAR
INTERVALS
Improves your strength, speed and endurance by raising and lowering the resistance levels
through-out your workout to involve both your heart and muscles.
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
REVERSE TRAIN
RANDOM
WORKOUT CALENDAR
ROLLING
Creates the feeling of moving up and down hills by gradually increasing and decreasing
the resistance.
WEIGHT LOSS
Promotes weight loss by raising and lowering the resistance level, while keeping you in your fat
burning zone.
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
REVERSE TRAIN
RANDOM
WORKOUT CALENDAR
FAT BLAST
Burn fat at an increased rate..
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
REVERSE TRAIN
RANDOM
WORKOUT CALENDAR
CARDIO BURN
High intensity program that promotes Carbohydrate burn and taxes the Cardiovascular system.
PROGRAM PROFILES
MANUAL
INTERVALS
ROLLING
WEIGHT LOSS
GOLF COURSE
RACE
CUSTOM 1
CUSTOM 2
THR ZONE 1
THR ZONE 2
VALLEY
TOUR
REVERSE TRAIN
RANDOM
WORKOUT CALENDAR

BEFORE
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INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY CONDITIONING
GUIDELINES
HANDLEBARS
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. 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.
Check your exercise environment for sources of interference such as fluorescent lights, computers, underground fencing,
home security systems or appliances containing large motors. These items may cause erratic heart rate readouts.
You may experience an erratic readout under the following conditions:
• Pressing too hard on the sensor. Try to maintain moderate pressure while pressing the sensor.
• When you are breathing heavily during a workout.
• When your hands are constricted by wearing a ring.
• When your hands are dry or cold. Try to moisten your palms by rubbing them together to warm.
• Anyone with heavy arrhythmia.
• Anyone with arteriosclerosis or peripheral circulation disorder.
• Anyone whose skin on the measuring palm is especially thick.
HEART RATE
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), and the second is by evaluating your perceived exertion level (this is simpler
than it sounds!).
CONDITIONING GUIDELINES