Model No. 30508.0

Serial Number

Decal (beneath ramp)

QUESTIONS?

As a manufacturer, we are com- mitted to providing complete customer satisfaction. If you have questions, or if there are missing parts, please call:

1-888-936-4266

Mon.???Fri. 8h00 until 17h00 EST (excluding holidays).

CAUTION

Read all precautions and instruc- tions in this manual before using this equipment. Keep this manual for future reference.

USER???S MANUAL

Visit our website at

www.nordictrack.com

1.Read all instructions in this manual and all warnings on the elliptical exerciser before using the elliptical exerciser.

2.Use the elliptical exerciser only as described in this manual.

3.It is the responsibility of the owner to ensure that all users of the elliptical exerciser are adequately informed of all precautions.

4.The elliptical exerciser is intended for home use only. Do not use the elliptical exerciser in a commercial, rental, or institutional setting.

5.Keep the elliptical exerciser indoors, away from moisture and dust. Place the elliptical exerciser on a level surface, with a mat beneath it to protect the floor or carpet. Make sure that there is enough clearance around the elliptical exerciser to mount, dis- mount, and use it.

6.Inspect and properly tighten all parts regu- larly. Replace any worn parts immediately.

7.Keep children under age 12 and pets away from the elliptical exerciser at all times.

8.The elliptical exerciser should not be used by persons weighing more than 136 kg (300 lbs.).

9.Always hold the handlebars when mounting, dismounting, or using the elliptical exerciser.

10.Keep your back straight when using the ellip- tical exerciser; do not arch your back.

11.If you feel pain or dizziness while exercising, stop immediately and begin cooling down.

12.Wear appropriate exercise clothes when using the elliptical exerciser. Always wear athletic shoes for foot protection.

13.The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

14.When you stop exercising, allow the pedals to slowly come to a complete stop. The ellip- tical exerciser does not have a free wheel; the pedals will continue to move until the fly- wheel stops.

15.Always unplug the power cord immediately after use and before cleaning the elliptical exerciser.

16.The decals shown on page 4 have been placed on the elliptical exerciser. If either decal is missing or illegible, please call the toll-free telephone number on the front cover of this manual and order a free replacement decal. Apply the decal in the location shown.

Congratulations for selecting the new NordicTrack?? CX 1055 elliptical exerciser. The CX 1055 elliptical exerciser is an incredibly smooth exerciser that moves your feet in a natural elliptical path, minimizing the impact on your knees and ankles. And the unique CX 1055 elliptical exerciser features adjustable resistance and incline to help you get the most from your exercise.

For your benefit, read this manual carefully before you use the elliptical exerciser. If you have ques- tions after reading this manual, please call the toll-free

telephone number on the front cover of this manual . To help us assist you, please note the product model number and serial number before calling. The model number is 30508.0. The serial number can be found on a decal attached to the elliptical exerciser (see the front cover of this manual for the location of the decal).

Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.

1

Pull

4

Plastic

Insert

Do not pinch the wire harnesses during this step.

108

101

110 1

32

32

3

2.While another person holds the Console Frame (6) near the Uprights (3, 4), connect the Upper Wire Harness (75) to the Extension Wire Harness (76). Push the excess Wire Harness down into the left Upright. Next, attach the Console Frame to the Uprights with four M8 x 76mm Button Bolts (112) and four M8 Nylon Locknuts (102); be careful to avoid pinching the Wire Harnesses as you slide the Console Frame onto the Uprights and insert the Button Bolts.

2

112

6

Do not pinch the 4 wire harnesses during this step.

3.Slide an M8 x 28mm Washer (99) onto an M8 x 20mm Button Screw (113). Tighten the Button Screw into one end of the Incline Axle (40). Apply a small amount of the included grease to the Incline Axle.

Orient the Incline Ramp (5) so that the straight end is in the position shown. Hold the welded tube on the bot- tom of the Incline Ramp between the two rings on the top of the Frame. Insert the Incline Axle (40) through the rings and the welded tube.

Slide an M8 x 28mm Washer (99) onto an M8 x 20mm Button Screw (113). Tighten the Button Screw into the open end of the Incline Axle (40).

Be careful not to scratch the Incline Ramp (5) during steps 4 through 6.

4.Using your fingers, turn the shaft on top of the Lift Motor (42) counterclockwise until it stops turning. Position the U-bracket on the bottom of the Incline Ramp (5) over the end of the shaft as shown. Next, hold an Incline Motor Spacer (60) on each side of the shaft, between the shaft and the U-bracket.

Next, insert the Short Clevis Pin (118) through the U- bracket on the Incline Ramp (5), the shaft on the Lift Motor (42), and the two Incline Motor Spacers (60).

Insert the straight end of a Hairpin (71) into the end of the Short Clevis Pin.

5.See the inset drawing. While another person tips the elliptical exerciser as shown, place a sturdy piece of packaging foam beneath the elliptical exerciser. Have the other person continue to hold the elliptical exerciser to steady it during this step.

Orient the Rear Stabilizer (2) so that the holes are closer to the front. Attach the Rear Stabilizer to the rear of the Frame (1) with four M8 x 68mm Button Screws (110) and four M8 Split Washers (101).

Carefully remove the piece of packaging foam and tip the elliptical exerciser back down.

HOW TO PLUG IN THE POWER CORD

This product must be grounded.

If it should malfunction or break down, grounding provides a path of least resistance for electric

current to reduce the risk of electric shock. This prod- uct is equipped with a cord having an equipment- grounding conductor and a grounding plug. Plug the power cord into an appropriate outlet that is prop- erly installed and grounded in accordance with all local codes and ordinances. This product is for use on a nominal 120-volt circuit. Important: The elliptical exerciser is not compatible with GFCI- equipped outlets.

DANGER: Improper connection of the equipment-grounding conductor can result in an increased risk of electric shock. Check with a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify the plug provided with the product???if it will not fit the outlet, have a proper outlet installed by a qual- ified electrician.

available. The temporary adapter should be used only until a properly grounded outlet can be installed by a qualified electrician.

The green-colored rigid ear, lug, or the like extending from the adapter must be connected to a permanent ground such as a properly grounded outlet box cover. Whenever the adapter is used, it must be held in place by a metal screw. Some 2-pole receptacle out- let box covers are not grounded. Contact a quali- fied electrician to determine if the outlet box cover is grounded before using an adapter.

Note: When the power cord is plugged in, the ellip- tical exerciser???s incline system may automatically calibrate itself. During the calibration process, three dashes (??? ??? ???) will appear in the console dis- play, and the incline ramp will rise to the highest position and then sink to the lowest position. The calibration process will last for one to two min- utes. If the incline system does not calibrate itself, see HOW TO CALIBRATE THE INCLINE SYSTEM on page 22.

EXERCISING ON THE ELLIPTICAL EXERCISER

To mount the elliptical exerciser, hold the handlebars and step onto the pedal that is in the lowest position. Next, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.

To dismount the elliptical exerciser, wait until the ped- als come to a complete stop. The elliptical exerciser does not have a free wheel; the pedals will contin- ue to move until the flywheel stops. When the ped- als are stationary, step off the highest pedal first.

Then, step off the lowest pedal.

FEATURES OF THE CONSOLE

The advanced console offers a selection of features designed to make your workouts more enjoyable and effective. When the manual mode of the console is selected, the resistance of the elliptical exerciser and the angle of the ramp can be changed with the touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor.

The console also offers fifteen preset programs. Each program automatically changes the resistance of the elliptical exerciser and prompts you to increase or decrease your pace as it guides you through an effec- tive workout.

In addition, the console features four heart rate pro- grams that automatically change the resistance of the elliptical exerciser and prompt you to vary your pace to keep your heart rate near a target level as you exer- cise.

The console also features iFIT.com interactive technol- ogy. Having iFIT.com technology is like having a per- sonal trainer in your home. Using a stereo audio cable,

you can connect the elliptical exerciser to your portable stereo, home stereo, computer, or VCR and play spe- cial iFIT.com MP3, CD, and video programs (iFIT.com MP3 programs, CDs, and videocassettes are available separately). iFIT.com programs automatically control the resistance of the elliptical exerciser and prompt you to vary your pace as a personal trainer coaches you through every step of your workout. High-energy music provides added motivation. To purchase and download iFIT.com MP3 programs, go to www.iFIT.com. To purchase iFIT.com CDs and videocassettes, call the toll-free telephone number on the front cover of this manual.

With the elliptical exerciser connected to your comput- er, you can also go to our Web site at www.iFIT.com and access programs directly from the internet.

Explore www.iFIT.com for more information.

To use the manual mode of the console, follow the steps beginning on page 12. To use a preset program, see page 14. To use a heart rate program, see page 15. To use an iFIT.com MP3, CD, or video program, see page 20. To use an iFIT.com program directly from our Web site, see page 21.

HOW TO USE THE MANUAL MODE

Press any button on the console or begin 1 pedaling to turn on the console.

Make sure that the power cord is properly plugged in (see page 10). Next, press any button on the console or begin pedaling to turn on the console. After a few seconds, the console dis- plays will light. A tone will then sound and the console will be ready for use.

2 Select the manual mode.

When the power is

turned on, the manu-

al mode will be selected. If you have selected a program

or the iFIT.com mode, reselect the

manual mode by pressing the Programs button repeatedly until a track appears in the matrix. Make sure that the letters ???iFIT??? do not appear in the center of the display.

Begin pedaling and change the resistance of 3 the elliptical exerciser as desired.

As you pedal,

change the resis- tance of the elliptical exerciser by press- ing the 1 Step Resistance buttons.

Note: After the 1

Step Resistance buttons are pressed, it will take a moment for the elliptical exerciser to reach the selected resistance level.

4 Adjust the angle of the ramp as desired.

As you pedal, change the angle of

the ramp by pressing the 1 Step Ramp buttons. Note: After the 1 Step Ramp

buttons are pressed,

it will take a moment for the ramp to reach the selected angle.

Monitor your progress with the matrix, the 5 Training Zones bar, and the displays.

The matrix???When the manual mode or the iFIT.com mode is selected, the matrix will show a

track representing 1/4

mile. As you exercise, the indicators around the track will light in succession until the entire track is lit. The

track will then darken

and the indicators will again begin to light in suc- cession.

The Training Zones bar???The Training Zones bar will show the approximate inten- sity level of your exer- cise. If four indicators in the bar are lit, for example, the bar shows that your pace is ideal for fat burning.

The Odometer dis- play???The Odometer display will show the distance that you have pedaled during your workout.

To see the total distance pedaled since the ellipti- cal exerciser was purchased, press the Odometer button; the words ???Total Miles??? and the total num- ber of miles will appear in the display.

To see the total distance pedaled during a recent time period, such as the most recent month, press the Odometer button again; the words ???My Miles??? and the total number of miles will appear in the display. To reset this number, hold down the Odometer button for a few seconds.

To again see the distance that you have pedaled during your workout, press the Odometer button again.

The center display???

The center display will

show the elapsed time, the resistance level of the elliptical exerciser, your pedal-

ing speed, your pedal-

ing pace, in revolutions per minute (RPM), and the angle of the ramp. The display will change from one number to the next every few seconds. Note: When a program is selected, the display will show the time remaining in the program instead of the elapsed time.

The right display???

The right display will

show the approxi- mate number of grams of carbs you

have burned and the

approximate number of calories you have burned. The display will change from one number to the next every few seconds. The display will also show your heart rate when you use the handgrip pulse sensor.

6 Measure your heart rate if desired.

hold the contacts; your palms must be resting against the contacts. Avoid moving your hands or gripping the contacts too tightly.

When your pulse is

detected, one or two

dashes (??? ???) will appear in the right display, and then your heart rate will be

shown. For the most

accurate heart rate reading, hold the contacts for at least 15 seconds.

Note: If you continue to hold the pulse sensor, the right display will show your heart rate for up to 30 seconds. The display will then show your heart rate along with the other modes.

If your heart rate is not shown, make sure that your hands are positioned as described. Be care- ful not to move your hands excessively or to squeeze the metal contacts too tightly. For opti- mal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemicals.

7 Turn on the fan if desired.

To turn on the fan at low speed, press the

Auto Breeze Fan but- ton; the number 1 will

appear next to the word ???Fan??? in the dis- play. To turn on the

fan at medium speed, press the button a second time; the number 2 will appear. To turn on the fan at high speed, press the button a third time; the number 3 will appear. To select the Auto mode, press the button again; the word ???Auto??? will appear. When the auto mode is selected, the speed of the fan will automatically increase and decrease as you increase and decrease your pedaling speed.

To turn off the fan, press the Auto Breeze Fan button again. Note: If the pedals are not turned for a few minutes, the fan will automatically turn off.

When you are finished exercising, the console 8 will automatically turn off.

If the pedals are not moved for several seconds, a tone will sound, the console will pause, and the time will begin to flash in the center display.

If the pedals are not moved for about five min- utes, the console will turn off and the displays will be reset.

HOW TO USE A PRESET PROGRAM

Press any button on the console or begin 1 pedaling to turn on the console.

See step 1 on page 12.

2 Select one of the fifteen preset programs.

To select one of the

fifteen preset pro- grams, press the

Programs button repeatedly until the words ???Weight Loss,??? ???Aerobic,??? or

???Performance??? and the number 1, 2, 3, 4, or 5 appear in the center of the display.

When a preset program is selected, a profile of the resistance settings of the program will scroll across the matrix. The center display will show how long the program will last.

Press the Start button or begin pedaling to 3 start the program.

Each program is divided into several one-minute segments. One resistance setting and one pace setting are programmed for each segment. Note: The same resistance setting and/or pace setting may be programmed for two or more consecutive segments.

The resistance set- ting for the first segment will be shown in the flash- ing Current Segment column of the matrix. (The

pace settings are not shown in the matrix.) The resistance settings for the next several segments will be shown in the columns to the right.

As you exercise, the Target Pace guide will help you to keep your pedaling pace near the pace setting for the current segment. When the words ???Too Slow??? appear in the display, increase your

pace. When the words ???Too Fast??? appear, decrease your pace. When the words ???On Pace??? appear, your pace matches the pace setting for the current segment.

Important: The pace settings are intended only to provide motivation. Your actual pace may be slower than the pace settings. Make sure to exercise at a pace that is comfortable for you.

When only three seconds remain in the first seg- ment of the program, both the Current Segment column and the column to the right will flash, a series of tones will sound, and all resistance set- tings will move one column to the left. The resis- tance setting for the second segment will then be shown in the flashing Current Segment column, and the resistance of the elliptical exerciser will change to the resistance setting for the second segment. Note: If all of the indicators in the Current Segment column are lit after the resis- tance settings have moved to the left, the resis- tance settings may move downward so only the highest indicators appear in the matrix.

The program will continue until the resistance setting for the last segment is shown in the Current Segment column and the last segment ends.

Note: During the program, you can override the resistance setting for the current segment, if desired, by pressing the 1 Step Resistance but- tons. However, when the next segment begins, the resistance will change if a different resistance setting is programmed for the next segment.

If you stop pedaling for several seconds, a tone will sound and the program will pause. To restart the program, simply resume pedaling.

4 Adjust the angle of the ramp as desired.

See step 4 on page 12.

5 Monitor your progress with the displays.

See step 5 on page 12.

6 Measure your heart rate if desired.

See step 6 on page 13.

7 Turn on the fan if desired.

See step 7 on page 13.

When the program is finished, the console 8 will automatically turn off.

See step 8 on page 13.

HOW TO USE A HEART RATE PROGRAM

Each heart rate program helps you to keep your heart rate near a target heart rate setting during your work- out.

Follow the steps below to use a heart rate program.

Press any button on the console or begin 1 pedaling to turn on the console.

See step 1 on page 12.

2 Select one of the four heart rate programs.

To select a heart rate program, press the Programs button repeatedly until the words ???Heart Rate??? and the number 1, 2, 3, or 4 appear in the center of the display.

As each heart rate program is selected, a profile of the target heart rate settings of the selected program will scroll across the matrix. The center display will show how long the program will last.

3 Enter a maximum target heart rate setting.

When a heart rate program is selected, the heart symbol and the word ???RATE??? will appear in the right display and the maxi- mum target heart rate

setting will flash. If desired, press the Heart Rate buttons to change the maximum target heart rate setting.

4 Hold the handgrip pulse sensor.

To use a heart rate program, you must use the handgrip pulse sensor (see step 6 on page 13). It is not necessary to hold the handgrips continu- ously during the program. However, you should hold the handgrips frequently for the program to operate properly. Each time you hold the hand- grips, keep your hands on the metal contacts for at least 30 seconds.

5 Press the Start button to start the program.

Each heart rate program is divided into one- minute segments. One target heart rate setting is programmed for each segment. Note: The same target heart rate setting may be programmed for two or more consecutive segments.

The target heart rate setting for the first segment will

be shown in the flashing Current Segment column of the matrix. The

target heart rate settings for the next seven seg- ments will be shown in the columns to the right.

When only three seconds remain in the first seg- ment of the program, both the Current Segment column and the column to the right will flash, a series of tones will sound, and all target heart rate settings will move one column to the left. The target heart rate setting for the second segment will then be shown in the flashing Current Segment column.

As you pedal, the console will regularly compare your heart rate to the target heart rate setting. If your heart rate is too far below or above the tar- get heart rate setting, the resistance of the ellipti- cal exerciser will automatically increase or decrease to bring your heart rate closer to the target heart rate setting.

The Target Pace guide will prompt you to increase or decrease your pedaling pace during the program. When the words ???Too Slow??? appear in the display, increase your pace. When the words ???Too Fast??? appear, decrease your pace. When the words ???On Pace??? appear, maintain your current pace.

Important: The target heart rate settings are intended only to provide motivation. Your actual heart rate may be slower than the tar- get heart rate settings. Make sure to exercise at a pace that is comfortable for you.

The program will continue until the target heart rate setting for the last segment is shown in the Current Segment column of the matrix and the last segment ends.

Note: During the program, you can manually over- ride the resistance setting for the current seg- ment, if desired, with the 1 Step Resistance but- tons. However, when the console compares your heart rate to the target heart rate setting, the resistance of the elliptical exerciser may automat- ically increase or decrease to bring your heart rate closer to the target heart rate setting.

If you stop pedaling for several seconds, a tone will sound and the program will pause. To restart the program, simply resume pedaling.

6 Adjust the angle of the ramp as desired.

See step 4 on page 12.

7 Monitor your progress with the displays.

See step 5 on page 12.

8 Turn on the fan if desired.

See step 7 on page 13.

When the program is finished, the console 9 will automatically turn off.

See step 8 on page 13.

HOW TO CONNECT THE ELLIPTICAL

EXERCISER TO USE IFIT.COM PROGRAMS

To use iFIT.com MP3 or CD programs, the elliptical exerciser must be connected to your MP3 player, CD player, portable stereo, home stereo, or computer. See pages 17 and 18 for connecting instructions. To use iFIT.com programs directly from our Web site, the elliptical exerciser must be connected to your comput- er. See page 18 for connecting instructions. To use iFIT.com video programs, the elliptical exerciser must be connected to your VCR. See page 19 for connect- ing instructions.

HOW TO CONNECT YOUR MP3 PLAYER OR CD

PLAYER

A.Plug one end of the included 1/8??? to 1/8??? stereo audio cable into either jack on the console. Plug the other end of the cable into a jack on your MP3 player or CD player. Plug your headphones into the other jack on the console.

HOW TO CONNECT YOUR PORTABLE STEREO

Note: If your stereo has an RCA-type AUDIO OUT jack, see instruction A below. If your stereo has a 1/8??? LINE OUT jack, see instruction B. If your stereo has only a PHONES jack, see instruction C.

A.Plug one end of a long 1/8??? to RCA stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into the AUDIO OUT jack on your stereo.

B.See the drawing above. Plug one end of a long 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into the LINE OUT jack on your stereo. Note: While the cable is plugged into the LINE OUT jack, do not plug your headphones into the other jack on the console.

C.Plug one end of a long 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into the PHONES jack on your stereo. Plug your headphones into the other jack on the console.

HOW TO CONNECT YOUR HOME STEREO

Note: If your stereo has an unused LINE OUT jack, see instruction A below. If the LINE OUT jack is being used, see instruction B.

A.Plug one end of a long 1/8??? to RCA stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into the LINE OUT jack on your stereo. Note: While the cable is plugged into the LINE OUT jack, do not plug your headphones into the other jack on the console.

B.Plug one end of a long 1/8??? to RCA stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the LINE OUT jack on your stereo and plug the wire into the unused side of the Y-adapter. Plug the Y- adapter into the LINE OUT jack on your stereo. Note: While the Y-adapter is plugged into the LINE OUT jack, do not plug your headphones into the other jack on the console.

HOW TO CONNECT YOUR COMPUTER

A.Plug one end of a long 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into the LINE OUT jack on your computer. Note: While the cable is plugged into the LINE OUT jack, do not plug your headphones into the other jack on the console.

HOW TO CONNECT YOUR VCR

Note: If your VCR has an unused AUDIO OUT jack, see instruction A below. If the AUDIO OUT jack is being used, see instruction B. If you have a TV with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO on page 18.

B.Plug one end of a long 1/8??? to RCA stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into an RCA Y-adapter (available at electronics stores). Next, remove the wire that is currently plugged into the AUDIO OUT jack on your VCR and plug the wire into the unused side of the Y- adapter. Plug the Y-adapter into the AUDIO OUT jack on your VCR.

A.Plug one end of a long 1/8??? to RCA stereo audio cable (available at electronics stores) into either jack on the console. Plug the other end of the cable into the AUDIO OUT jack on your VCR.

A

ANT. IN

VIDEO AUDIO

IN

RF OUT

CH 3 4

OUT

AUDIO OUT

RIGHT

LEFT

B

Audio Cable

ANT. IN

VIDEO AUDIO

IN

RF OUT

CH 3 4

OUT

RCA

Y-adapter

Audio Cable

Wire removed from AUDIO OUT jack

HOW TO USE AN IFIT.COM MP3, CD, OR

VIDEO PROGRAM

To use an iFIT.com MP3, CD, or video program, the elliptical exerciser must be connected to your MP3 player, CD player, or VCR. See HOW TO CONNECT

THE ELLIPTICAL EXERCISER TO USE IFIT.COM PROGRAMS on pages 17 to 19. To purchase and download iFIT.com MP3 programs, go to www.iFIT.com. To purchase iFIT.com CDs or video- cassettes, call the toll-free telephone number on the front cover of this manual.

Follow the steps below to use an iFIT.com MP3, CD, or video program.

Press the Play button on your MP3 player, CD 3 player, or VCR.

Note: If you are using an iFIT.com CD, insert the CD into your CD player; if you are using an iFIT.com videocassette, insert the videocassette into your VCR.

A moment after the play button is pressed, your personal trainer will begin guiding you through your workout. Simply follow your personal trainer???s instructions.

The program will function in almost the same way as a preset program (see step 3 on page 14). However, an electronic ???chirping??? sound will alert you when the resistance setting and/or pace set- ting is about to change.

Note: If the resistance of the elliptical exerciser and/or the pace setting does not change when a ???chirp??? is heard:

???Make sure that the letters ???iFIT??? appear in the center of the display.

???Adjust the volume of your MP3 player, CD player, or VCR. If the volume is too high or too low, the console may not detect the pro- gram signals.

???Make sure that the audio cable is properly connected and that it is fully plugged in.

4 Adjust the angle of the ramp as desired.

See step 4 on page 12.

5 Monitor your progress with the displays.

See step 5 on page 12.

6 Measure your heart rate as desired.

See step 6 on page 13.

7 Turn on the fan if desired.

See step 7 on page 13.

When the program is finished, the console 8 will automatically turn off.

See step 8 on page 13.

HOW TO USE PROGRAMS DIRECTLY FROM

OUR WEB SITE

Our Web site at www.iFIT.com allows you to play iFIT.com programs directly from the internet. To use programs from our Web site, the elliptical exerciser must be connected to your home computer. See HOW TO CONNECT YOUR COMPUTER on page 18. In addition, you must have an internet connection and an internet service provider. A list of specific system requirements is found on our Web site.

Follow the steps below to use a program from our Web site.

2 Select the iFIT.com mode.

To select the iFIT.com mode, press the Programs button repeatedly until the track and the letters ???iFIT??? light in the cen- ter of the display.

Go to your computer and start an internet 3 connection.

Start your Web browser, if necessary, and go 4 to our Web site at www.iFIT.com.

Follow the desired links on our Web site to 5 select a program.

Read and follow the on-line instructions for using a program.

Follow the on-line instructions to start the 6 program.

When you start the program, an on-screen count- down will begin.

Return to the elliptical exerciser and begin 7 pedaling.

When the on-screen countdown ends, the pro- gram will begin. The program will function in almost the same way as a preset program (see step 3 on page 14). However, an electronic ???chirp- ing??? sound will alert you when the resistance set- ting and/or pace setting is about to change.

8 Adjust the angle of the ramp if desired.

See step 4 on page 12.

9 Monitor your progress with the displays.

See step 5 on page 12.

10 Measure your heart rate if desired.

See step 6 on page 13.

11 Turn on the fan if desired.

See step 7 on page 13.

12 When the program is finished, the console will automatically turn off.

See step 8 on page 13.

Inspect and properly tighten all parts of the elliptical exerciser regularly. Replace any worn parts immedi- ately.

For smooth operation of the elliptical exer- ciser, inspect and clean the

incline ramp regularly using

a soft cloth and mild detergent. Other parts of the elliptical exerciser can also be cleaned

in this way. Keep liquids off the console. Never use abrasives or solvents.

PULSE SENSOR TROUBLESHOOTING

If the handgrip pulse sensor does not function proper- ly, see step 6 on page 13.

HOW TO CALIBRATE THE INCLINE SYSTEM

If the elliptical exerciser???s incline system is not working properly, activate the calibration process by following the steps below.

HOW TO MOVE THE ELLIPTICAL EXERCISER

Stand in front of the elliptical exerciser, hold the frame firmly, and place one foot against the incline ramp in the location shown below. Pull the frame until the elliptical exerciser can be moved on the front wheels, and carefully move the elliptical exerciser to the desired location. Then, place one foot against the incline ramp, and lower the elliptical exerciser. Due to the size and weight of the elliptical exerciser, use extreme caution while moving and lowering it.

HOW TO LEVEL THE ELLIPTICAL EXERCISER

If the elliptical exerciser rocks during use, turn one or both of the leveling feet under the rear stabilizer until the rocking motion is elimi- nated.

CONDITIONING GUIDELINES

WARNING:

Before beginning this or any exercise pro- gram, consult your physician. This is espe- cially important for persons over the age of 35 or persons with pre-existing health problems.

The pulse sensor is not a medical device. Various factors, including the user's move- ment, may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. The chart below shows recom- mended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.

To find the proper heart rate for you, first find your age near the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your ???training zone.??? The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.

Fat Burning

To burn fat effectively, you must exercise at a relative- ly low intensity level for a sustained period of time.

During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for ener- gy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest num- ber in your training zone as you exercise.

For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle num- ber in your training zone as you exercise.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys- tem, your exercise must be ???aerobic.??? Aerobic exer- cise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise.

WORKOUT GUIDELINES

Each workout should include the following three parts:

A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in prepa- ration for exercise.

Training zone exercise, consisting of 20 to 30 min- utes of exercising with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.)

A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch???never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles ten- dons, bend your back leg as well. Stretches: Calves, achilles ten- dons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your but- tocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles.

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