Getting Started, Changing Foot Positions

GETTING STARTED

Once your elliptical trainer is assembled, make sure that your workout space has a solid, level surface with plenty of space around it. We recommend placing a mat under your unit to protect your flooring. Before you begin your first workout on the elliptical trainer, practice getting on and off your trainer a few times until you are comfortable with this movement.

Getting On

Move the left foot platform to its lowest position.

1) Face forward and put your hands on the	1)	2)	3)
stationary handlebars.

2)Place your left foot on the left foot platform and balance yourself.

3)Carefully lift your right foot over the unit and place your right foot on the right foot platform. Make sure that you feel completely balanced before beginning your workout.

Getting Off

When stepping off, you must gradually slow down the rate at which you are pedaling until the unit comes to a complete stop.

1)Grasp the stationary handlebars with both hands (see Fig 3 above).

2)Step off the higher foot platform onto the floor (see Fig 2 above).

3)Then carefully bring your other foot over the unit and down to the floor (see Fig 1 above). Let go of the stationary handlebars.

Correct Workout Position

When exercising, it is important to keep your back straight and knees “soft” or slightly bent. Do not lock out your knees. Keep your head up as this

will minimize neck and upper back strain. Always try to use the elliptical trainer with a smooth and rhythmical motion.

USING YOUR ELLIPTICAL TRAINER

WARNING

RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED

ONLY INDOORS AND IN A DRY LOCATION.

CHANGING FOOT POSITIONS

The generously sized foot platforms are 7” wide by 16” long, which provides workout stability and allows you to vary your foot position for different workout intensities. Begin with your feet in the most forward position and then move your feet to the position that feels most comfortable to you. The further

back your feet are placed on the foot platforms, the greater the vertical height of the elliptical motion and therefore, the harder the workout.

USING THE HANDLEBARS

Your elliptical trainer comes with both dual-action handlebars and stationary handlebars.

Dual-Action Handlebars

Place your hands midway between the top and bottom of the left and right arms on the dual-action handlebars. Adjust your hands up and down slightly to find the position most comfortable for you. Bend your elbows slightly so that your arms are not hyperextended or “locked out”. Use a firm grip but try to avoid “white knuckles”. As your legs move in the elliptical motion, pump your arms back and forth as if you were walking. Using the dual- action handlebars will work your upper body in addition to your lower body. By using the dual-action handlebars, you are recruiting more muscles which will both elevate your heart rate and burn more calories than simply doing a lower body workout.

Using the Pulse Function on the Dual-Action Handlebars

The pulse window on your monitor works in conjunction with the pulse sensors found on the dual-action handlebars. When you are ready to read your pulse:

1)Place both hands firmly on the pulse sensors. For the most accurate reading, it is important to use both hands and to temporarily stop moving.

2)Look at your pulse window. The small heart will begin to blink.

3)Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors.

4)Refer to the Target Heart Rate Zone chart found on page 20 of this manual. For additional information about the importance of working within certain heart rate ranges, see pages 18 and 19 – Measuring Your Heart Rate.

5)This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided.

Stationary Handlebars

Place your hands midway between the top and bottom of the left and right arms on the stationary handlebars. Adjust your hands up and down until you find the position most comfortable for you. Bend your elbows slightly so that your arms are not hyperextended or “locked out”. Using the stationary handlebars during your workout will decrease the amount of work in your upper body and increase the amount of work in your lower body.

The elliptical trainer, with it’s Orbital Linkage System, provides a completely smooth and natural feeling, elliptical path that minimizes the impact on your hips, knees and ankles while providing a superior aerobic and muscle toning workout. The durable steel frame and streamlined look make the equipment easy to use and easy to store, no matter what your space limitations.

IMPORTANT:

•This equipment is not recommended for children.

•Always wear rubber soled workout shoes.

•Always make sure that you feel balanced and secure.

•Always use your equipment on a clean, solid and level surface.

ADJUSTING THE LEVEL OF THE ELLIPTICAL TRAINER

The Short Levelers are located on the bottom of the Rear Foot Tube End Caps. To raise the Foot Tube, turn the Short Levelers counter-clockwise with the Allen Wrench provided. To lower the Foot Tube, turn the Levelers clockwise with the Allen Wrench. Make sure the elliptical trainer is level before exercising.

rear foot tube

end cap

short leveler