BEFORE
YOU BEGIN
24
INTRODUCTION IMPORTANT
PRECAUTIONS ASSEMBLY BEFORE
YOU BEGIN ELLIPTICAL
OPERATION LIMITED
WARRANTY
TROUBLESHOOTING
& MAINTENANCE
CONDITIONING
GUIDELINES
ASSEMBLY CONDITIONING
GUIDELINES
BEFORE
YOU BEGIN ASSEMBLY
25
INTRODUCTION
IMPORTANT
PRECAUTIONS
ELLIPTICAL
OPERATION
CONDITIONING
GUIDELINES
TROUBLESHOOTING
& MAINTENANCE
LIMITED
WARRANTY CONDITIONING
GUIDELINES ASSEMBLY

WARM UP

The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your
muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product
at a slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone.

COOL DOWN

Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to
the decreased demand. Make sure that your cool down period consists of a very slow pace to allow
your heart rate to lower. After the cool-down, repeat the stretching exercises listed above to loosen
and relax your muscles.
An important step in developing a long term fitness program is to determine your goals. Is your primary
goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing
schedule? Knowing what your goals are will help you develop a more successful exercise program. Below
are some common exercise goals:
• Weight Loss - lower intensity, longer duration workouts
• Improve Body Shape and Tone - interval workouts, alternate between high and low intensities
• Increased Energy Level - more frequent daily workouts
• Improved Sports Performance - high intensity workouts
• Improved Cardiovascular Endurance - moderate intensity, longer duration workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in
writing. The more specific you can be, the easier it will be to track your progress. If your goals are
long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the
immediate motivation benefits. Short term goals are easier to achieve. Your console provides you with
several readouts that can be used to record your progress. You can track Distance, Calories or Time.
KEEPING AN ExERCISE DIARY
To make your personal exercise log book, photocopy the weekly and monthly logs on the following page.
As your fitness improves, you can look back and see how far you’ve come!
THE IMPORTANCE OF WARM UP & COOL DOWNACHIEVING YOUR FITNESS GOALS
5*14
5*14

WEEK # WEEKLY GOAL

WEEKLY TOTALS :

DAY
SUN DAY
MON DAY
TUE SDAY
WEDNESDAY
THURSDAY
FRI DAY
SATU RDAY
DATE DISTANCE CALORIES TIME COMMENTS

MONTH MONTHLY GOAL

MONTHLY TOTALS :

WEEK # DISTANCE CALORIES TIME

WEEKLY LOGSMONTHLY LOGS

WEEK # WEEKLY GOAL

WEEKLY TOTALS :

DAY
SUN DAY
MON DAY
TUE SDAY
WEDNESDAY
THURSDAY
FRI DAY
SATU RDAY
DATE DISTANCE CALORIES TIME COMMENTS
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