Model No. 30510.2

Serial No.

Serial

Number

Decal

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 manu- al for future reference.

ELLIPTICAL EXERCISER

User???s Manual

Visit our website at

www.nordictrack.com

BEFORE YOU BEGIN

Thank you for selecting the revolutionary NordicTrack?? 130 elliptical exerciser. The 130 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoy- able???and when you???re not exercising, the unique 130 can be folded out of the away.

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 30510.2. 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.While another person lifts the Base (1), attach the Front Stabilizer (6) to the Base with two M10 x 80mm Carriage Bolts (82) and two M10 Nylon Locknuts (81).

2.Remove the indicated screw and the shipping bracket from the Base (1). Discard the screw and the shipping bracket.

Next, turn the Base Foot (26) into the Base (1) as far as possible.

3.Attach the Rear Stabilizer (7) to the Frame (2) with two M10 x 127mm Button Screws (83).

Next, hold the handle on the Frame (2), press the Latch Button (68), and lower the Frame until the Rear Stabilizer (7) is resting on the floor.

4.Hold a Hub Cover (75) and a Crank Arm (36) against the left Crank Hub (38). Align the holes in the Hub Cover and the Crank Arm with the unused holes in the left Crank Hub. Next, insert four Hub Screws (87) into the Hub Cover and the Crank Arm, and finger tighten the Hub Screws into the left Crank Hub. Tighten one of the Hub Screws, and then tighten the Hub Screw across from the first Hub Screw. Then, tighten the remaining two Hub Screws.

Repeat this step on the other side of the elliptical exer- ciser; make sure that the Crank Arms (36) are ori- ented so the Crank Bushing Sleeves (43) are in the positions shown.

6

5.While another person holds the Upright (3), connect the Upper Wire Harness (48) to the Lower Wire Harness (49). Gently pull the upper end of the Upper Wire Harness to remove any slack, and insert the Upright into the Base (1). Attach the Upright with an M8 x 69mm Button Bolt (80), an M8 Split Washer (90), and an M8 Jamnut (79). Do not tighten the Button Bolt yet; make sure that the Jamnut is in the hexagonal hole in the Base.

Next, tighten two M8 x 23mm Button Screws (84) with M8 Split Washers (90) into the Base (1). Do not tight- en the Button Screws yet.

Attach the Water Bottle Holder (22) to the Base (1) with two M4 x 14mm Screws (104).

6.Orient one of the Upright Covers (17) as shown, and hold it against the Upright (3). Attach the Upright Cover with two M4 x 16mm Round Head Screws (101). Attach the other Upright Cover in the same way.

7.The Console (5) requires four 1.5V ???D??? batteries (not included); alkaline batteries are recommended. Press the two tabs on the battery cover, and remove the bat- tery cover. Next, insert four batteries into the Console.

Make sure that the batteries are oriented as shown by the diagrams inside of the battery compart- ments. Then, reattach the battery cover to the Console.

8.While another person holds the Console (5) near the Upright (3), connect the wire harness on the Console to the Upper Wire Harness (48). Insert the excess wire harness into the Upright. Next, attach the Console to the Upright with four M4 x 16mm Round Head Screws (101). Be careful to avoid pinching the wire harness.

9.Identify the Left Handlebar (8) and the Left Upper Body Arm (11), which are marked with stickers.

Orient the Left Handlebar (8) and the Left Upper Body Arm (11) as shown, and insert the Left Handlebar into the Left Upper Body Arm. Attach the Left Handlebar with two M8 x 43mm Button Bolts (78) and two M8 Jamnuts (79).

Make sure that the Jamnuts are in the hexagonal holes in the Left Upper Body Arm.

Attach the Right Handlebar (9) to the Right Upper Body Arm (12) in the same way.

10.Insert the Pivot Axle (74) into the Upright (3) and center it. Apply a generous amount of the included grease to the Pivot Axle.

Orient the Left Upper Body Arm (11) as shown, and slide it onto the left end of the Pivot Axle (74). Slide the Right Upper Body Arm (12) onto the right end of the Pivot Axle.

Tighten an M8 x 23mm Button Screw (84) with an M8 Washer (88) and a Wave Washer (111) into each end of the Pivot Axle (74). Make sure that the Wave Washers are on the ends of the Pivot Axle.

11.Hold the Left Front Handlebar Cover (18) and the Left Rear Handlebar Cover (19) around the Left Upper Body Arm (11). Attach the Handlebar Covers with three M4 x 32mm Round Head Screws (105).

Attach the Right Front Handlebar Cover (20) and the Right Rear Handlebar Cover (21) around the Right Upper Body Arm (12) in the same way.

HOW TO FOLD AND UNFOLD THE ELLIPTICAL

EXERCISER

When the elliptical exerciser is not in use, the frame can be folded out of the way. First, lift the latch under each pedal leg, and lift the pedal legs off the sleeves on the crank arms.

Pedal Leg

Latch

Sleeve

Next, raise the pedal legs until they touch the magnets on the upper body arms; the magnets will hold the pedal legs in place. Then, hold the handle and lift the frame until it locks in a vertical position.

To use the elliptical exerciser, first hold the handle, press the latch button, and lower the frame.

Next, pull the pedal legs off the magnets on the upper body arms. Then, lift the latches under the pedal legs, and set the pedal legs on the sleeves on the crank arms. Release the latches, and make sure that the pedal legs are securely connected to the crank arms.

HOW TO MOVE THE ELLIPTICAL EXERCISER

To move the elliptical exerciser, first fold it as described at the left. Next, stand in front of the ellipti- cal exerciser, hold the handle on the upright, and place one foot against the center of the front stabilizer. Pull the handle until the elliptical exerciser will roll on the front wheels. Carefully move the elliptical exerciser to the desired position, and then lower it.

HOW TO LEVEL THE ELLIPTICAL EXERCISER

If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.

Leveling

Feet

HOW TO EXERCISE 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.

Note: The crank arms can turn in either direction. It is recommended that you turn the crank arms in the direction shown by the arrow at the right; how- ever, for variety, you can turn the crank arms in the opposite direction.

To dismount the elliptical exerciser, wait until the ped- als come to a complete stop. Note: The elliptical exerciser does not have a free wheel; the pedals will continue to move until the flywheel stops.

When the pedals are stationary, step off the highest pedal first. Then, step off the lowest pedal.

FEATURES OF THE CONSOLE

The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When the manual mode of the console is selected, you can change the resistance of the pedals with the touch of a button. As you exercise, the con- sole will provide continuous exercise feedback. You can even monitor your heart rate using the handgrip pulse sensor.

The console also offers a selection of preset programs. The two calorie goal programs allow you to choose a calorie-burning goal for your workout. As you exercise, the console will count the calories that you burn until the goal is reached.

The two pulse control programs automatically control the resistance of the pedals and prompt you to increase or decrease your pedaling pace to keep your heart rate near a target heart rate setting during your workout.

The distance program counts the number of revolu- tions that you pedal during your workout, until you have completed 5,000 revolutions.

The three resistance & rpm programs automatically change the resistance of the pedals and prompt you to vary your pedaling pace as they guide you through an effective workout.

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 (available at electronics stores), you can connect the elliptical exerciser to your portable stereo, home stereo, computer, or VCR and play special iFIT.com CD and video programs (iFIT.com CDs and videocassettes are available separately). iFIT.com programs automatically control the resistance of the pedals 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 iFIT.com

CDs and videocassettes, call the toll-free tele- phone 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 13. To use a calorie goal program, see page 15. To use a pulse control pro- gram, see page 15. To use the distance program, see page 17. To use a resistance & rpm program, see page 17. To use an iFIT.com CD or video pro- gram, see page 21. To use an iFIT.com program directly from our Web site, see page 22.

Note: If there is a sheet of clear plastic on the face of the console, remove the plastic.

HOW TO USE THE MANUAL MODE

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select the manual mode.

Each time the console is turned on, the manual mode will be selected automatically. If you have selected a program or the iFIT.com mode, select the manual mode by pressing the Programs but- ton repeatedly until the display appears as shown below.

Begin pedaling and change the resistance of the pedals as desired.

As you pedal, change the resistance of the pedals by pressing the Resistance increase and decrease buttons repeatedly. There are

ten resistance levels. Note: After the buttons are pressed, it will take a moment for the pedals to reach the selected resistance level.

Monitor your progress with the display.

Note: The display can be backlit with any of three colors, or the backlighting can be turned off to

conserve the batteries. Press the Display Color button repeatedly to select a color or to turn off the backlighting.

The left side of the display???The left side of the display will show the elapsed time, the approximate number of calories you have burned, and

the approximate number of grams of carbs you have burned. Note: When some preset programs are selected, the display will show the time remaining in the program instead of the elapsed time. When a calorie goal program is selected, the display will show the number of calories still to be burned instead of the number of calories you have burned.

The left side of the display will also show your heart rate when you use the handgrip pulse sen- sor (see step 5 on page 14).

The center of the display???When the manual mode, a calo- rie goal program, the distance program, or the iFIT.com mode is selected, the center of

the display will show a track representing 1/4 mile. As you exercise, the indicators around the track will appear in succession until the entire track appears. The track will then disappear and the indicators will again begin to appear in succes- sion.

The center of the display will also show the resis- tance setting of the pedals for a few seconds each time the resistance setting changes.

The right side of the display???The right side of the display will show the distance (total revolutions) you have pedaled and your pedaling pace

(revolutions per minute [rpm]). Note: When the distance program is selected, the display will show the number of revolutions still to be pedaled instead of the number of revolutions you have pedaled.

HOW TO USE A CALORIE GOAL PROGRAM

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select one of the calorie goal programs.

Press the Programs button repeatedly until ???P 1??? or ???P 2??? and a goal of 300 calories or 500 calo- ries appear in the dis- play.

Begin pedaling to start the program.

When a calorie goal program is used, the console will function in the same way as when the manual mode is selected, except the left side of the dis- play will show the number of calories still to be burned instead of the number of calories you have burned. When the calorie goal is reached, a tone will sound and the time will stop incrementing in the display.

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

See step 7 on page 14.

HOW TO USE A PULSE CONTROL PROGRAM

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select one of the pulse control programs.

Press the Programs button repeatedly until ???P 3??? or ???P 4??? appears in the right side of the display.

If pulse control pro- gram 3 is selected, a profile of the target heart rate settings of the program will scroll across the center of the display.

If pulse control pro- gram 4 is selected, a pulse symbol will appear in the center of the display. Each time a heartbeat is detected while you

are using the handgrip pulse sensor, the pulse symbol will reappear.

Enter a target heart rate setting.

If pulse control pro- gram 3 is selected, the maximum target heart rate setting of the program will flash in the display. If desired, press the

Resistance increase and decrease buttons to change the maximum target heart rate setting

(see EXERCISE INTENSITY on page 24). If you change the maximum target heart rate setting, the intensity level of the entire program will change.

If pulse control program 4 is selected, the tar- get heart rate setting for the program will flash in the display. If desired, press the Resistance increase and decrease buttons to change the tar- get heart rate setting (see EXERCISE INTENSI-

TY on page 24).

Hold the handgrip pulse sensor.

It is not necessary to hold the handgrip pulse sensor continuously during a pulse control pro- gram; however, you should hold the handgrip pulse sensor frequently for the program to oper- ate properly. Each time you hold the handgrip pulse sensor, keep your hands on the metal contacts for at least 30 seconds.

Begin pedaling to start the program.

Pulse control program 3 is divided into 30 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 col- umn in the center of the display. The tar-

get heart rate settings for the next four segments 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 seg- ment will then be shown in the flashing Current Segment column.

Pulse control program 4 is divided into 40 one- minute segments. The same target heart rate set- ting is programmed for all segments. Note: For a shorter workout, stop exercising or select a differ- ent program before the program ends.

During both pulse control programs, the con- sole will regularly compare your heart rate to the target heart rate setting. If your heart rate is too far below or above the target heart rate setting, the resistance of the pedals will automatically increase or decrease to bring your heart rate closer to the target heart rate setting.

After the first minute of the program, the Pace Coach will prompt you to maintain a consistent pedaling pace. When one of the ???Too Slow??? arrows lights, increase your pace. When the one of the ???Too Fast??? arrows lights, decrease your pace. When the center indicator lights, 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.

Note: During the program, you can manually over- ride the resistance setting for the current seg- ment, if desired, by pressing the increase and decrease buttons. However, when the console compares your heart rate to the target heart rate setting, the resistance of the pedals may auto- matically 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.

Monitor your progress with the display.

See step 4 on page 13.

Turn on the fan if desired.

See step 6 on page 14.

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

See step 7 on page 14.

HOW TO USE THE DISTANCE PROGRAM

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select the distance program.

Press the Programs button repeatedly until ???P 5??? and a goal of 5,000 revolutions appear in the display.

Begin pedaling to start the program.

When the distance program is used, the console will function in the same way as when the manual mode is selected, except the right side of the dis- play will show the number of revolutions still to be pedaled instead of the number of revolutions you have pedaled. When the calorie goal is reached, a tone will sound and the time will stop incrementing in the display.

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

See step 7 on page 14.

HOW TO USE A RESISTANCE & RPM PROGRAM

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select one of the resistance & rpm programs.

Press the Programs button repeatedly until ???P 6,??? ???P 7,??? or ???P 8??? appears in the right side of the display. When a resistance & rpm program is select-

ed, a profile of the resistance settings of the pro- gram will scroll across the center of the display. The left side of the display will show how long the program will last.

Begin pedaling to 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 setting for the first segment will be shown in the flashing Current Segment column in

the center of the dis- play. (Note: The pace

settings are not shown in the display.) The resis- tance settings for the next four segments will be shown in the columns to the right.

As you exercise, the Pace Coach will help you to keep your pedaling pace near the pace setting for the current segment. When one of the ???Too Slow??? arrows lights, increase your pace. When the one of the ???Too Fast??? arrows lights, decrease your pace. When the center indicator lights, maintain your current pace.

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 pedals will change to the resistance setting for the second segment. Note: If all of the indicators in the Current Segment col- umn are lit after the resistance settings have moved to the left, the resistance 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 increase or decrease but- ton. However, when the next segment begins, the resistance will change if a different resistance set- ting 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.

Monitor your progress with the display.

See step 4 on page 13.

Measure your heart rate if desired.

See step 5 on page 14.

Turn on the fan if desired.

See step 6 on page 14.

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

See step 7 on page 14.

HOW TO CONNECT YOUR CD PLAYER, VCR,

OR COMPUTER

To use iFIT.com CDs, the elliptical exerciser must be connected to your portable CD player, portable stereo, home stereo, or computer with CD player. See pages 19 and 20 for connecting instructions. To use iFIT.com videocassettes, the elliptical exerciser must be connect- ed to your VCR. See page 21 for connecting instruc- tions. To use iFIT.com programs directly from our Web site, the elliptical exerciser must be connected to your computer. See page 20.

HOW TO CONNECT YOUR PORTABLE CD PLAYER

Note: If your CD player has separate LINE OUT and PHONES jacks, see instruction A below. If your CD player has only one jack, see instruction B.

A.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your CD player. Plug your headphones into the PHONES jack.

A

B.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8??? Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your CD player. Plug your headphones into the other side of the Y-adapter.

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.

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 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into the LINE OUT jack on your stereo.

B.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath 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.

HOW TO CONNECT YOUR COMPUTER

Note: If your computer has a 1/8??? LINE OUT jack, see instruction A. If your computer has only a PHONES jack, see instruction B.

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

A

LINE OUT

Audio

Cable

A

B.Plug one end of a 1/8??? to 1/8??? stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into a 1/8??? Y-adapter (available at electronics stores). Plug the Y-adapter into the PHONES jack on your computer. Plug your headphones or speak- ers into the other side of the Y-adapter.

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 20.

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

A

AUDIO OUT

RIGHT

LEFT

Audio

Cable

B.Plug one end of a 1/8??? to RCA stereo audio cable (available at electronics stores) into the jack beneath the console. Plug the other end of the cable into an RCA Y-adapter (available at electron- ics 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.

HOW TO USE AN IFIT.COM CD OR VIDEO

PROGRAM

To use an iFIT.com CD or video program, the elliptical exerciser must be connected to your CD player or VCR. See HOW TO CONNECT YOUR CD PLAYER, VCR, OR COMPUTER on pages 19 to 21. To pur- chase iFIT.com CDs or videocassettes, call the toll- free telephone number on the front cover of this manual.

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

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select the iFIT.com mode.

To select the iFIT.com mode, press the Programs button repeatedly until the track and the letters ???iFIT??? appear in the display.

Press the Play button on your CD 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 resistance & rpm program (see step 3 on page 17). However, an electronic ???chirping??? sound will alert you when the resistance setting and/or pace setting is about to change.

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

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

???Adjust the volume of your CD player or VCR. If the volume is too high or too low, the con- sole may not detect the program signals.

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

Monitor your progress with the display.

See step 4 on page 13.

Measure your heart rate as desired.

See step 5 on page 14.

Turn on the fan if desired.

See step 6 on page 14.

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

See step 7 on page 14.

HOW TO USE AN IFIT.COM PROGRAM

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 20. 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.

Press the Resistance decrease button or begin pedaling to turn on the console.

A moment after the console is turned on, the dis- play will light.

Select the iFIT.com mode.

See step 2 on page 21.

Go to your computer and start an internet connection.

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

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

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

Follow the on-line instructions to start the program.

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

Return to the elliptical exerciser and begin pedaling.

When the on-screen countdown ends, the pro- gram will begin. The program will function in almost the same way as a resistance & rpm pro- gram (see step 3 on page 17). However, an elec- tronic ???chirping??? sound will alert you when the resis- tance setting and/or pace setting is about to change.

Monitor your progress with the display.

See step 4 on page 13.

Measure your heart rate if desired.

See step 5 on page 14.

Turn on the fan if desired.

See step 6 on page 14.

When you are finished exercising, the con- sole will automatically turn off.

See step 7 on page 14.

Inspect and tighten all parts of the elliptical exerciser regularly. Replace any worn parts immediately.

To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.

BATTERY REPLACEMENT

If the console displays become dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 7 on page 7 for replacement instructions.

HOW TO LEVEL THE ELLIPTICAL EXERCISER

If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.

HANDGRIP PULSE SENSOR TROUBLESHOOTING

???Avoid moving your hands while using the handgrip pulse sensor. Excessive movement may interfere with heart rate readings.

???Do not hold the metal contacts too tightly; doing so may interfere with heart rate readings.

???For the most accurate heart rate reading, hold the metal contacts for about 30 seconds.

???For optimal performance of the handgrip pulse sen- sor, keep the metal contacts clean. The contacts can be cleaned with a soft cloth???never use alco- hol, abrasives, or chemicals.

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 may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determin- ing 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 at 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 recommend- ed 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. Note: During the first few weeks of your exer- cise 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.