BEFORE YOU BEGIN

Thank you for selecting the GOLD???S GYM Mini Stepper WMGG-20 by IMPEX?? INC. For your safety and benefit, read this manual carefully before using the machine. As a manufacturer, we are committed to provide you complete customer satisfaction. If you have any questions, or find there are missing or damaged parts, we guarantee you complete satisfaction through direct assistance from our factory. To avoid unnecessary delays, please call our TOLL-FREE customer service number. Our Customer Service Agents will provide immediate assistance to you.

Toll-Free Customer Service Number 1-800-999-8899

Mon. - Fri. 9 a.m. - 5 p.m. PST www.impex-fitness.com info@impex-fitness.com

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IMPORTANT SAFETY NOTICE

PRECAUTIONS

This exercise machine is built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before you assemble or operate your machine. In particular, note the following safety precautions:

1.Keep children and pets away from the machine at all times. DO NOT leave children unattended in the same room with the machine.

2.Only one person at a time should use the machine.

3.If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.

4.Position the machine on a clear, leveled surface. DO NOT use the machine near water or outdoors.

5.Keep hands away from all moving parts.

6.Always wear appropriate workout clothing when exercising. DO NOT wear robes or other clothing that could become caught in the machine. Running or aerobic shoes are also required when using the machine.

7.Use the machine only for its intended use as described in this manual. DO NOT use attachments not recommended by the manufacturer.

8.Do not place any sharp object around the machine.

9.Disabled person should not use the machine without a qualified person or physician in attendance.

10.Before using the machine to exercise, always do stretching exercises to properly warm up.

11.Never operate the machine if the machine is not functioning properly.

12.Maximum User???s Weight Capacity: 300 lbs.

13.Read all warnings posted on the stepper.

14.Inspect the stepper for worn or loose component prior to use. Tighten/replace any loose or wore components prior to use.

15.Care should be taken in mounting or dismounting the stepper.

16.This stepper is for consumer and home use only.

CARE AND MAINTENANCE

1.Lubricate moving parts with WD-40 or light oil periodically.

2.Inspect and tighten all parts before using the machine.

3.The machine can be cleaned using a damp cloth and mild non-abrasive detergent.

DO NOT use solvents.

WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM, CONSULT YOUR

PHYSICIAN. THIS IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE

OF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL

INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. IMPEX INC.

ASSUMES NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE

SUSTAINED BY OR THROUGH THE USE OF THIS PRODUCT.

SAVE THESE INSTRUCTIONS.

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WARNING LABEL REPLACEMENT

The Warning Label shown here has been placed on the Main Frame. If the label is missing or illegible, please call customer service at 1-800-999-8899 for replacement. Apply the label in location shown.

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ASSEMBLY INSTRUCTION

STEP 1 (See Diagram1)

A.) Place the Stepper on flat surface. Lift up both Foot Pedals (#7).

B.) Insert the Pulley Bracket (#6) into the front opening on the Main Frame (#1).

C.) Route the Cable (#8) around the Pulley (#9). Make sure the Cable is ???inside??? the grove of the Pulley.

D.) Press the Foot Pedals down.

DIAGRAM 1

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STEP 2 (See Diagram 2)

A.) Install two 1.5v AA batteries into the Computer.

B.) Connect the Computer Sensor Wire (#18) from the Main Frame to the wire on the Computer (#13).

C.) Slide the Computer onto the Computer Mounting Cap (#14).

DIAGRAM 2

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PARTS LIST

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COMPUTER

Press ???MODE??? key to view Count, Time, Calories, Strides/Min and Scan. Press ???RESET??? key to set all values back to zero.

REPLACE BATTERY:

1.Remove the battery cover on the back of the computer.

2.Replace one 1.5V (AA) battery.

3.Make sure the battery is installed correctly and the polarities are correct.

4.If the display is not clear or only partial segments appeared, remove the battery and wait for 15 seconds before re-install it.

5.The battery life is approx. 3 months under normal usage.

6.When the battery is removed, all the functional values will reset to zero.

Note:

Please note all values on this computer are approximate and they are for comparison purpose only. Do not use these values for any medical or rehabilitation purpose.

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FITNESS TIPS

Consult your physician

Before using this product, please consult your personal physician for a complete physical examination. Your doctor should approve frequent and strenuous exercise. If any discomfort should result from your use of this product, stop exercising and consult your doctor. Proper usage of this product is essential. Please read your manual carefully before exercising. Please keep all children away from the equipment during use and when equipment is unattended.

Dress comfortably

Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become caught during exercise.

Check your equipment

Make sure that all bolts and nuts are tightened when equipment is in use. Periodic maintenance is required on all exercise equipment in order to keep it in good condition.

Begin at your Fitness level

How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time gradually, a few minutes per week.

Initially you may be able to exercise only for a few minutes in your target zone; however, your aerobic fitness will improve over the next six to eight weeks. Do not become discouraged if it takes longer. It is important to work at your own pace. Ultimately you will be able to exercise continuously for 30 minutes. The better your aerobic fitness, the harder you will have to work to stay in your target zone. But remember these essentials.

Contact your physician before starting a workout or training program. Have him review your training and diet programs to advise you on a workout routine you should adopt.

Begin your training program slowly with realistic goals that have been set by you and your physician. Supplement your program with some type of aerobic exercise such as: Walking, Jogging, Swimming, Dancing and Bike Riding.

Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician show you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate based on your age and condition.

Drink plenty of fluids during the course of your routine. You must replace the water content that you have lost from excessive exercising to avoid dehydration. Fluids should be room temperature when consumed. Avoid drinking large amounts of cold liquids.

Check your pulse

To make sure your heart is beating in its target zone, you will need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, then multiply by six. This gives you the number of beats per minute.

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Exercising in your target zone

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its ???target zone???, a range of beats per minute that is largely determined by our age and physical condition. To determine your target zone, consult the chart we provide.

Warming cool down

A successful exercise program consists of a

warm-up, aerobic exercise, and a cool-down. Do the entire program at least two or preferably three times a week, resting for a day between workouts. After several months you can increase your workouts to four or five times per week. Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following warm-up and cool-down exercises:

Head rolls

Shoulder lifts

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Side stretches

Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action with your left arm.

Quadriceps stretch

With one hand against a wall for balance, reach behind you and pull your right foot up. Bring your heels as close to your buttocks as possible. Hold for 15 counts and repeat with left foot up.

Inner thigh stretch

Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into your groin as possible. Gently push your knees toward the floor. Hold for 15 counts.

Toe touches

Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes. Reach down as far as you can and hold for 15 counts.

Hamstring stretches

Sit with your right leg extended. Rest the sole of your left foot against your tight inner thigh. Stretch toward your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

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Calf/Achilles stretch

Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight and the left foot on the floor. Then bend the left leg and lean forward by moving your hips toward the wall. Hold, then repeat on the other side for 15 counts.

Aerobic exercise

Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs???your body???s most important muscle.

Aerobic fitness is promoted by any activity that uses your large muscles???arms, legs, or buttocks, for example. Your heart beats quickly

and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

Weight training

Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, training is an essential part of the exercise routine process. Weight training helps tone, build and strengthen muscle. If you are working above your target zone, you may want to do a less amount of reps. And as always, consult your physician before beginning any exercise program.

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