EllipticalcrosstrainerEX40
Assembly and Operating Instructions
Art. No. CST-EX40-BG
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Dear Customer,
Thank you for deciding for a high-quality training equipment of the brand cardiostrong,
the brand that makes athlete‘s hearts beat faster. cardiostrong oers a wide range
of home tness equipment like elliptical cross trainers, ergometers, treadmills and
rowing machines. cardiostrong equipment is the optimal equipment for all those who
want to train at home independent of goals and tness level. For further information
please visit www.sport-tiedje.com or www.cardiostrong.de.
SAFETY INSTRUCTIONS
Please read all of the instructions carefully before assembly and rst
use. These instructions are intended to ensure speedy assembly and
explain safe usage. Make sure that all people exercising with the
equipment (in particular children and persons with limited physical, sensory, mental or
motor capabilities) are informed about these instructions and its content in advance.
In case of doubt, a responsible person must supervise the use of the equipment.
This equipment has been manufactured according to the latest safety knowledge. As
far as possible, potential safety hazards which could cause injury have been eliminated.
Make sure to follow the instructions carefully and that all parts are securely in place. If
required, read through the instructions again to correct any mistakes.
Please pay close attention to the safety and maintenance instructions given here. The
contract partner cannot be held liable for damage to health, accidents or damage to
the equipment when it is not used in accordance with these instructions.
The equipment is only suitable for use at home. The equipment is not suitable for
semi-professional (e. g., hospitals, clubs, hotels, schools, etc.) and commercial or
professional use (e. g., health clubs).
Retain these instructions in a safe place for future reference, maintenance or when
ordering replacement parts.
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CONTENTS
1 GENERAL INFORMATION 6
1.1 Technical data 6
1.2 Personal safety 7
1.3 Electrical safety 8
1.4 Set-up place 8
2 ASSEMBLY INSTRUCTIONS, MAINTENANCE AND CARE 9
2.1 General instructions 9
2.2 Faults and Troubleshooting 10
2.3 Maintenance and service calendar 11
3 ASSEMBLY 12
3.1 Package contents 12
3.2 Assembly instructions 13
4 OPERATING INSTRUCTIONS 19
4.1 Console display 19
4.2 Button functions 21
4.3 User memory 22
4.4 Programs 23
4.4.1 MAN. – Manual program 23
4.4.2 Pre-set programs 24
4.4.3 Watt-based program 25
4.4.4 User-dened program 25
4.4.5 H.R.C. – Heart-rate controlled programs 26
5 WORKOUT INSTRUCTIONS 27
5.1 Heart-rate monitoring 27
5.2 10 tips for eective elliptical cross training 30
5.3 Designing a workout 31
5.4 Stretching exercises for leg and chest muscles 33
5.5 Workout journal 35
6 WARRANTY INFORMATION 36
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7 DISPOSAL 38
8 ORDERING ACCESSORIES 39
9 ORDERING SPARE PARTS 40
9.1 Service hotline 40
9.2 Serial number and model name 40
9.3 Parts list 41
9.4 Exploded drawing 43
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1 GENERAL INFORMATION
1.1 Technical data
LED display
+ speed in km/h
+ cadence (rotations per minute)
+ training time in min
+ training distance in km
+ calorie consumption in kcal
+ heart rate (when using the hand pulse sensors or a chest strap)
+ Watt / resistance level
Resistance system: electro-magnetic braking system
Resistance levels: 16
Power output in Watt: 10-350 Watt (adjustable in 5-Watt increments)
User memory: 5
Total number of workout programs: 19
Manual programs: 1
Preset programs: 12
Watt-based programs: 1
Heart-rate controlled programs: 4
User-dened program: 1
Balance mass: 28 kg
Gear ratio: 1:8.75
Stride length: 40 cm
Step width: 17 cm
Step-up height: 31 cm
Adjustable pedal positions: 3
Stride-length options: 4
Weight and dimensions:
Item weight (gross, incl. packaging): 75 kg
Item weight (net, without packaging): 69 kg
Packaging dimensions (L x W x H): approx. 1270 mm x 420 mm x 620 mm
Set-up dimensions (L x W x H): approx. 1450 mm x 630 mm x 1560 mm
Maximum user weight: 150 kg/330 lbs
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1.2 Personal safety
+ Before you start using the equipment, you should consult your physician that
this type of exercise is suitable for you from a health perspective. Particularly
aected are persons who: have a hereditary disposition to high blood pressure
or heart disease, are over the age of 45, smoke, have high cholesterol values, are
overweight and/or have not exercised regularly in the past year.
+ Please note that working out excessively can seriously damage your health. Please
also be aware that heart rate monitoring systems might be imprecise.
+ The equipment may only be used for its intended purpose; that means for whole
body workouts for adults.
+ Any other usage is prohibited and potentially dangerous. The contract partner
cannot be held liable for damage resulting from improper use.
+ The equipment is strictly for use by one person at a time.
+ Children should not be allowed unsupervised access to the equipment.
+ Before starting your training, make yourself familiar with all of the equipment‘s
functions and setting options. Have an expert explain the correct usage of the
product to you.
+ Make sure that nobody is in the range of motion of the equipment while exercising.
+ Keep your hands, feet and other body parts, hair, clothing, jewelry and other
objects well clear of moving parts.
+ During use, wear suitable sports clothing rather than loose or baggy clothing.
When selecting sports shoes, think about the suitability of the sole – preferably
this should be made of rubber or other non-slip materials. Shoes with heels,
leather soles, studs or spikes are not suitable. Never work out in bare feet.
+ It is also important to take note of the information given in the workout instructions
for creating a workout plan.
+ At the rst signs of weakness, nausea, dizziness, pain, diculty in breathing or
other abnormal symptoms, stop your workout immediately and, if necessary,
consult your physician.
+ Without prior agreement from your authorized contract partner, opening the
equipment is prohibited.
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1.3 Electrical safety
+ The equipment requires a 220 - 230V / 50 Hertz mains power supply.
+ The equipment should be connected directly to a grounded plug socket only by
means of the power cable supplied. The use of multi-socket adapters or similar is not
recommended. Extension leads must comply with local electrical safety guidelines.
Always fully unwind the power cable.
+ The outlet should be secured with a fuse with a minimum value of „16 amperes, slow“.
+ In order to reduce the risk of an electric shock, always unplug the equipment from the
mains socket immediately after your workout, before assembly or dismantling, and
before maintenance or cleaning. Do not pull on the cable.
+ When plugged in, do not leave the equipment unattended at any time. To avoid use
by anyone unfamiliar with the operating instructions, the power cable should be
removed when the equipment is not in use.
+ Keep the power cable away from heat, oil and sharp edges. Do not route the power
cable underneath the equipment or under a carpet or rug, and do not place any
objects on top of it.
+ Make no modications to either the power cable or the mains plug.
+ If the power cable or the plug are damaged or defective, contact your authorized
contract partner. Do not use the equipment in the meantime.
+ Do not keep electrical devices (e. g., mobile phones) in close proximity to the console
or the control electronics, otherwise display values (e. g., pulse measuring) could be
inaccurate.
1.4 Set-up place
+ The equipment should only be used indoors, in a suciently heated and dry area
(ambient temperature between 10°C and 35°C). The equipment should not be
used outdoors or in rooms with high humidity (over 70%) like swimming pools. The
equipment should only be stored in surroundings with an ambient temperature
between 5°C and 45°C.
+ The training room should be well ventilated during training and not be exposed to
any draughts.
+ Choose a location in which to place the equipment such that there is enough free
space/clearance to the front, the rear and to the sides of the equipment (at least 1.50
m). Furthermore, the equipment should not be set up in main entrances or on escape
routes.
+ Always keep the power cable away from hot surfaces and grounds and make sure
that the cable is not stuck somewhere or becomes a „trip hazard“.
+ No objects of any type should be inserted into the openings of the equipment.
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+ The equipment should be placed on a level and solid surface, any unevenness in
the oor should be leveled out.
+ A oor protective mat / equipment underlay can help to protect high-quality oor
coverings (parquet, laminate, cork, carpets) from dents and sweat and can help to
level out slight unevenness.
2 ASSEMBLY INSTRUCTIONS, MAINTENANCE AND CARE
2.1 General instructions
+ Please check if all parts and tools belonging to the equipment are included in the
delivery and if there is any transport damage. If there are any complaints, please
contact your contract partner directly.
+ Some of the nuts and bolts to be used in assembly are already pre-mounted in
order to make set-up as easy as possible.
+ The equipment must be assembled by adults. In case of doubt, ask for assistance
from another person with technical skills.
+ Keep children away from the equipment during assembly, because small parts are
included in the delivery and may be swallowed.
+ Make sure that you have enough space (at least 1.50 m) in every direction during
assembly.
+ Do not leave any tools and packaging materials like plastic sheeting laying around
to avoid danger of suocation for children.
+ Assemble the equipment on an underlay mat or on the cardboard packaging in
order to avoid damage to the equipment and to the oor (scratches).
+ Before starting assembly, all individual parts should be placed on the oor next to
each other.
+ Read the assembly instructions carefully and assemble the equipment according
to the illustrations. Proceed carefully and cautiously.
+ First loosen all parts and check for their correct tting. Then tighten the screws
using a tool.
+ Modications to the design or improper repairs may pose a hazard to the user and
should not be carried out. The product warranty may be void as a result.
+ Only authorized service technicians are permitted to carry out all servicing and/or
repairs – it excludes maintenance and care.
+ Damaged or worn components may impair your safety and the lifespan of
the equipment. You should therefore immediately replace damaged or worn
components. Please contact your contract partner in such a case. The equipment
should no longer be used until it has been repaired. When needed, only use
original cardiostrong spare parts.
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+ Check the tightness of all screw connections once a month.
+ In order to be able to guarantee the constructively dened safety level of this
equipment, we recommend having the equipment regularly maintained (at least
once a year) by specialists (service technicians of your contract partner).
+ The equipment may be cleaned of dust, dirt and sweat using a damp cloth. The
use of solvents should be strictly avoided. Also, make sure that no liquids (e. g.
sweat) get into the openings of the equipment (e. g. console).
2.2 Faults and Troubleshooting
The equipment runs through regular quality controls during production. Nevertheless,
errors or malfunctions on the equipment may occur. Individual parts are often the
cause of faults and replacement is usually sucient. Please use the following overview
to see the six most common errors and how to repair them. If the equipment still does
not work properly, please contact your contract partner.
Problem Cause Solution
Drive discs wobble
or make noises
Drive pulley is loose Tighten nuts
Display does not
work
No plug connection,
power supply not
plugged in
Check all plug connections
and see if the power supply is
plugged in
Footplates are
creaking
Footplates are loose Tighten up the footplate screws
Creaking noises Screws are loose Check screws are properly
tightened
Guide rails are
squeaking
Guide rails or rollers are
dirty or the guide rails are
dry
Clean the guide rails, then
lubricate with a non greasy
silicone
No pulse reading • Interference in the room
• Using a chest strap:
- unsuitable chest strap
- chest strap is
incorrectly positioned
- batteries are empty
• Eliminate sources of
interference (e. g. mobile
phone, loudspeaker, etc.)
• Use a suitable chest strap (see
recommended accessories)
• Reposition the chest strap
and/or moisten the electrodes
• Change the batteries
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2.3 Maintenance and service calendar
The following routine work must be done in the specied time intervals:
Part Weekly Monthly 2x annually Annually
Display console C I
Lubricate the moving parts
I
Plastic cover
C I
Screws and cable
connections
I
Legends: C = cleaning; I = inspect
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3 ASSEMBLY
3.1 Package contents
The package contains the parts represented in the illustration, including a power
cable with mains plug. If one of the illustrated parts is missing, please contact your
contract partner.
Frame Console mast
Front supporting footRear supporting foot
Console
Covers for handlebars Covers for pedal bars Pedals
Handles Handlebars
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3.2 Assembly instructions
Before starting assembly, look carefully through the individual assembly steps shown
and assemble the equipment in the order indicated.
Step 1: Assembly of the rear supporting foot
First remove the screws (C4), washers (C5), spring washers (C6) and nuts (C7) from the
rear supporting foot (C). Next, put the screws (C4) through the rear supporting foot (C)
and the bracket on the frame (A). Then secure the supporting foot with two washers
(C5), two spring washers (C6) and two nuts (C7).
Turning knobs
Washers M6
Holders
Screws M5*8L
Spring washers M6
Tools
Screws M4*12L
Turning knobs
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Step 2: Assembly of the front supporting foot
First remove the screws (D7),
washers (D8), spring washers
(D9) and nuts (D10) from the
rear supporting foot (D). Put the
screws (D7) through the front
supporting foot (D) and the
bracket on the frame (A). Then
secure the supporting foot with
two washers (D8), two spring
washers (D9) and two nuts (D10).
Stabilize the equipment:
If the equipment is not stable after assembly (after
Step 2), make adjustments to the adjusting screws
underneath the supporting foot (C2) accordingly.
Step 3: Assembly of the console mast
(1) With the assistance of a second person, lift the
frame (A) and remove the foam packaging (4).
(2) Fix the connection masts (D and E) to the frame
(A) with seven respective screws (J1), spring washers
(J16) and washers (J2).
(3) Tighten all of the screws.
Warning: Take care that the cable does not get
pinched when you push the parts together.
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Step 4: Assembly of the console
Connect the sensor cables (B5 and B6) to the console
cables and mount the console on the console mast
plate.
Step 5: Assembly of the handlebars
Lift the right pedal bar
(A43) and x it in the
desired position on the
connection tube (B) using
the adjusting screw.
Remove the screws (G4)
from the handlebar (G).
Push the handlebar (G)
onto the connection tube
and secure it with the
screws (G4). Repeat this
process for the left side.
** When assembling the
handlebars, it is important
to use the holes as per the
illustration.
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Step 6: Assembly of the handlebar covers
Secure the covers (H1 and
H2) to the handlebar (G) with
two screws (J3). Repeat this
process for the other side.
Step 7: Assembly of the hand grips
Remove the screws (B7) from the console mast (B) and the screw (F3) from the hand
grip (F). Connect the cable from the hand grip (F5) to the sensor cable (B6). Insert the
hand grips (F) into the console mast (B) and twist the grips together. Secure the hand
grips with two screws (B7) and one screw (F3).
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Step 8: Assembly of the pedal-arm covers
Mount the covers (H3 and H4) on the pedal arms using screw (J2). Repeat this process
for the other side.
Step 9: Assembly of the pedals
Fix the bracket (J10) to the pedal rod using screw (J7), spring washer (J9) and washers
(J8). Repeat the process on the other side. Install the right pedal (H6) using washers
(J4), spring washers (J5) and adjusting knobs (J6). The pedals can be mounted in any
of the three positions. Repeat this process for the left pedal (H5).
After assembly carry out a further check to ensure that all of the screws are
tightly done up!
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Step 10: Moving the equipment
The front supporting
foot has transport
wheels. Stand in front
the equipment and
lift it carefully until its
weight rests on the
transport wheels. You
can then easily push
the equipment to a new
position.
Step 11: Power cable
To supply the equipment with power, insert the power cable plug into the plug socket,
and the adapter into the equipment.
Warning: The equipment should only be used with the originally supplied power
cable. Otherwise there is a risk of damage.
The equipment can now be used.
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4 OPERATING INSTRUCTIONS
4.1 Console display
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Time 0:00-99:59 minutes
Speed 0.0-99.9 km/h
RPM (cadence; rotations per minute) 0-999 RPM
Distance 0.0-99.99 km
Calories (calorie consumption) 0-9999 Cal
Sex Male (m)/Female (f)
Pulse (heart rate; beats per minute) 30-240 BPM
Heart-rate symbol Flashing on and o
Programs P1-P12
User data U0-U4
Watt/Load (output/resistance) 0-999 Watt; Watt control: 10-350 Watt
Level (resistance) 1-16
H.R.C. (heart-rate control)
55 / 75 / 90% of the maximum heart
rate; manual target pulse (TAG)
Age 1-99 years
Height 100-200 cm (default: 160 cm)
Weight
220-150 kg (default: 50 kg)/44-330 lbs
(default: 110 lbs)
Temperature (displayed in rest
mode)
0-60°C
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4.2 Button functions
+ START/STOP: Press this button to start, pause or end the workout.
+ RECOVERY: After your workout, you can measure your recovery heart rate using
this button. When you have completed your workout, press the Recovery button
and grasp the hand pulse sensors, if you are not wearing a chest strap. A oneminute countdown then begins. Only the countdown and the heart rate are
displayed during this time. When the minute is up, the console calculates a tness
level from F1-F6, based on your heart rate.
+ ARROW BUTTONS (+ & -):
A) Select the user (U0-U4)
B) Enter personal details (sex, age, height, weight)
C) Select the program
D) After selecting the program, the resistance level can be set (1-16)
E) Enter time, distance, calories, level and pulse
F) Using HRC programs: select and enter the target heart rate (55%, 75%, 90% or
target pulse)
G) Using user-dened programs: select the user-dened program and set the
workout prole.
Result Fitness level Heart rate per minute
F1 Very good 75-84
F2 Good 85-94
F3 Average 95-119
F4 Satisfactory 120-129
F5 Poor 130-135
F6 Very poor 135
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+ RESET: If you press the RESET button, the console returns to program selection. If
you press and hold this button for two seconds, the console returns to the start
screen where you can select the user.
+ ENTER: Your various settings are conrmed using this button.
+ QUICK KEYS: The QUICK KEYS can be used to jump directly to the programs
displayed on the console. Underneath you will nd the H.R.C. programs and 11
further preset workout programs. Simply press the relevant image with your nger
to select one of the programs.
4.3 User memory
After switching on the equipment, you will be directed as standard to user memory
U1. There are four user accounts in the console (U0-U4). You can now choose the
desired user account using the ARROW BUTTONS. After making your selection, press
the ENTER button to conrm.
Next, you can enter your sex (male/female), age, height and
weight. This data allows the equipment to make a more accurate
calculation of your calorie consumption.
When the equipment is turned o or the RESET button is pressed, the data in U0 is
deleted. The data in U1 to U4 are saved. Likewise, the last gures entered in U1 to
U4 for time, distance, calories, pulse and level are saved. If you would like to change
the user, press and hold the RESET button for two seconds and the equipment will
automatically switch back to the user memory selection.
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4.4 Program selection
After entering all of the user values, you can select one of the following program
categories using the ARROW BUTTONS:
• Manual (manual workout program): 1
• Program (pre-set workout programs): 12
• Watt (Watt-based workout program): 1
• User setting (user-dened workout program): 1
• H.R.C. (heart-rate controlled workout programs):4
4.4.1 MAN. - Manual program
After selecting the manual program and conrming using ENTER, you can adjust the
resistance level (Level) for your workout using the ARROW BUTTONS. The resistance
level can be adjusted upwards or downwards at any time during the workout,
irrespective of your original choice. The program will not be interrupted during this
process. There are also further adjustment options for time, distance, calories and
pulse. The values will also be displayed in this order. The value currently selected will
ash on the display. To conrm, press the ENTER button after each setting. For highspeed mode, press and hold the ARROW BUTTONS. After you have entered all of the
values, press the START/STOP button to start your workout. If you have entered a
target value for time, distance, calories and pulse, the workout will end automatically
when one of these target values is achieved. If you would like to work out taking only
one of these values into account (time, distance, calories or pulse), only enter the
desired target value. You do not need to enter the other values. The workout then
ends automatically when the given value for time, distance, calories, target pulse is
achieved. At the end of the workout, the display shows all of the data recorded (time,
distance, calories). If you are wearing a chest strap or if you grasp the pulse sensors,
your pulse will also be displayed.
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4.4.2 Preset programs
Select one of the workout programs (P1-P12) using the ARROW BUTTONS.
The workout programs will be shown in the Watt/Level display.
You can then use the ARROW BUTTONS to enter the values for resistance level, time,
distance, calories and pulse, one after another. After each setting, press ENTER to
conrm and to move on to the next value. The workout program will be adjusted
according to the data entered. After you have entered all of the values, press the
START/STOP button to start your workout.
The prole of the selected workout program will be shown
using the green dots in the upper display. Conrm your workout
program selection with the ENTER button.
The resistance level (Level) can be adjusted upwards or downwards at any time during
the workout, irrespective of your previous choice. The program will not be interrupted
during this process. A workout program always consists of 15 segments. The higher
the number of an individual segment, the higher the resistance level. The individual
resistance proles of the twelve workout programs are shown below.
Proles of the preset workout programs:
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4.4.3 Watt-based program
When you have selected the Watt-based program, use the ARROW BUTTONS to enter
the desired watt value at which you would like to work out.
The Watt value will be shown in the Watt/Level display. Conrm your
selection with the ENTER button.
You can then use the ARROW BUTTONS to enter the values for time, distance, calories
and pulse. Conrm each selection with the ENTER button. As soon as you have
entered all of the values, press the START/STOP button to start your workout. The Watt
value can be adjusted upwards or downwards during the workout using the ARROW
BUTTONS.
4.4.4 User-dened program
When you have selected the user-dened program, you can set each of the 15 segments
of the prole using the ARROW BUTTONS. For each segment select a resistance level
(Level 1-16). After you have entered a resistance level for the rst segment, conrm
the setting by pressing the ENTER button. You will then be automatically moved on
to the next segment. Use the same procedure for the remaining 14 segments. The
segment currently selected will ash so that you can see which segment you are in.
When you have set each of the 15 segments, press and hold ENTER for two seconds
in order to move on to enter the resistance level, time, distance, calories and pulse.
As soon as you have entered all of the values, press the START/STOP button to start
your workout. The resistance level can be adjusted upwards or downwards at any
time during the workout, irrespective of your previous choice. The program will not
be interrupted during this process. The user-dened program will be saved in the
selected user account after it has been entered.
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4.4.5 Heart-rate controlled programs
After you have selected the H.R.C. program you can enter the desired target heart rate.
Either choose one of the three preset target heart rates (55%, 75% or
90% of your maximum heart rate) or select „TAG“ and enter a target
heart rate manually. Your maximum heart rate is determined by the
console based on the age that you have entered.
If you select one of the preset target heart rate values, the
equipment calculates your target heart rate using the data
previously entered in your user prole. The resulting target
heart rate is shown in the „pulse“ display.
Conrm your target heart rate selection with the ENTER button. Next, you can use the
ARROW BUTTONS to enter the values for time, distance and calories. Conrm each
selection with the ENTER button. You do not need to enter a value for the resistance
level because the resistance (Level) is automatically set by the equipment so as not to
exceed the selected heart rate. As soon as you have entered all of the values, press the
START/STOP button to start your workout.
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5 WORKOUT INSTRUCTIONS
5.1 Heart-rate measuring
Pulse measuring via hand sensors
The hand sensors integrated in the handles allow you to determine your heart rate.
You can measure your heart rate by lightly grasping the sensors with both hands at the
same time. Blood pressure changes occur due to the heartbeat. The sensors measure
the changes to the electric skin resistance caused by it. These values are then used to
create an average and are displayed on the screen of the console as a heart rate.
Note:
For some people, the skin resistance change caused by the heart rate is so minimal
that the measurements do not allow for usable values. Strong callus or sweat on the
hands may also impair a correct measurement. In such cases, the heart rate will not be
shown at all or only incorrectly.
If the measurement is incorrect or not taken at all, please check if it happens to only
one person or to several people. If the pulse display only does not work in a single
case, the equipment is not defective. In this case, we recommend using a chest strap
to achieve a permanently correct heart rate display.
CAUTION: Your training equipment is not a medical device. Dierent factors
may inuence the accuracy of the heart rate display. The heart rate display only
serves as a training aid.
Telemetric heart rate measuring
This elliptical cross trainer is already equipped with a heart rate receiver as standard.
Using a chest strap makes it possible for you to have a wireless heart rate measuring.
This optimal and ECG-precise type of measuring reads the heart rate directly from the
skin through a transmitting chest strap. The chest strap then sends the impulse to the
receiver integrated in the console.
Positioning the chest strap and moistening the electrodes:
Place the belt directly below the chest, while the transmitter should be placed on the
middle of the chest. The chest strap should sit comfortably, but not too loose. If the
belt is too loose, the contact to the electrodes may be disrupted or the belt may slip
while exercising. The transmitter turns on automatically once it is put on. In order to
allow for a precise measuring, you should moisten the rubber electrodes. This is best
done with a special chest strap contact gel, which is also used for ultrasound scans.
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Note:
If you have not been active in doing sports for a longer period of time, you should
rst go to your physician in order to discuss your training with them. You should also
contact your physician in advance in the event of heart problems, high/low blood
pressure and obesity.
Training with heart rate orientation
Heart rate orientation guarantees an extremely eective and healthy training. Through
your age and the following table, you can quickly and easily read and determine the
optimal pulse for your training. An acoustic alarm will sound if your heart rate exceeds
the set target heart rate. Which target heart rate is important for which training goal
can be found out in the following.
Fat burning (weight management): The main goal here is to burn deposits of fat. In
order to achieve this training goal, a low training intensity (approximately 55% of the
maximum heart rate) and a longer training period are required.
Cardiovascular training (cardio training): The primary goal is to increase stamina
and tness through an improved provision of oxygen through the cardiovascular
system. In order to achieve this training goal, medium intensity (approximately 75%
of the maximum heart rate) with a medium training period is required.
Anaerobic (maximum) load training: The main goal of maximum load training is to
improve recovery after short, intense loads in order to be able to quickly return to the
aerobic zone. In order to achieve this training goal, a high intensity (approximately
90% of the maximum heart rate) with short, intense load is required, which is followed
by a recovery phase in order to prevent muscle fatigue.
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Example:
For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175).
• The fat burning target zone (55%) is at approximately 96 beats/min.
= (220 - age) x 0.55.
• The cardio target zone (75%) is at approximately 131 beats/min.
= (220 - age) x 0.75.
• The maximum heart rate for an anaerobic load training (90%) is at approximately
157 beats/min. = (220 - age) x 0.9.
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80
100
120
140
160
180
200
220
65 7060555045403525 30
200
195
190
185
180
175
170
180
150
110
146
107
175
171
166
162
157
153
148
143
139
135
131
128
124
105
102
99
96
94
91
88
85
83
113
116
120
144
139
136
150
155
160
165
Heart rate diagram for training intensity
Maximum pulse (220-age)
90% of maximum pulse - anaerobic (maximum) intensity training
75% of maximum pulse - cardiovascular training (cardio training)
55% of maximum pulse - fat burning (weight control)
Heartbeats
Age
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5.2 10 tips for eective elliptical cross training
1. Set goals
What would you like to achieve with your training? Weight regulation, improved
stamina, prevent risk of disease, more mobility, cardiovascular training, etc. In order
to achieve your long-term training goal, set individual partial goals, e. g., weekly or
monthly goals.
2. Concentration on training
Try to only dedicate yourself to your training unit and do not be distracted.
3. Position yourself correctly while exercising
As you step, your upper body should be shifted slightly forward and your back held
straight. Avoid side-to-side motion in the hips and back.
4. Correct breathing / appropriate resistance level
Do not overexert yourself physically and mentally by starting with resistance levels
that are too high. Start slowly and increase the resistance steadily. Aim for regular and
calm breathing.
5. Keep yourself properly hydrated
Drink, drink, drink! Have a drinking bottle close by during your workout.
6. Sucient recovery periods
Allow your body and your muscles enough time to recover after your workout. Only a
relaxed muscle will be fully operational again.
7. Choose a diversied program
Switch your focus between dierent muscle groups and dierent levels of intensity
during your workout.
8. Creating the right workout
Every training session should have a warm-up phase, a cool-down phase and a
targeted stretching. It increases physical and mental performance and prevents
injuries and sore muscles.
9. Workout journal
Keep a record of your training sessions. Note the date, resting pulse, active pulse,
recovery pulse, resistance level, time, distance, calories burnt and tness level.
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10. Reward yourself
Do something good for you and your body after training or after achieving a partial
goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious
salad.
5.3 Designing a workout
We recommend two or three workouts per week. Warm up for about ve minutes
before starting each workout. Finish the workout with a cool-down and targeted
stretching.
Warm-up approx. ve minutes Dynamic movement of large muscle groups at
a low intensity. Core body temperature increases
and the metabolic process is speeded up.
WEEK 1 + 2
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Wed 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
Fri 20 min. Slow speed, no
resistance
30 min. Moderate speed, keep
resistance low
In the rst week, increase the speed in
between for two-minutes. Maintain heart
rate.
In the second week, increase the speed
for brief periods.
WEEK 3 + 4
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 25 min. Slow speed, no
resistance
35 min. Vary speed, keep resistance
low
Wed 25 min. Slow speed, no
resistance
35 min. Vary speed, keep resistance
low
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Fri 25 min. Slow speed, no resistance 35 min. Vary speed, keep
resistance low
In the third week, increase the resistance
slightly.
In the fourth week, combine forwards
and backwards movements.
WEEK 5 + 6
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Wed 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
Fri 30 min. Moderate speed, keep
resistance low
40 min. Vary speed, keep
resistance low
In the fth week, increase the resistance
slightly at moderate speed.
In the sixth week, alternate between
forwards and backwards movements.
WEEK 7 + 8
Beginner Advanced
Days Duration Intensity Duration Intensity
Mon 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Wed 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
Fri 35 min. Vary speed, keep
resistance low
45 min. Vary speed, increase
resistance
In the seventh week, include short sprints. In the eighth week, alternate between
forwards and backwards movements.
Cool-down approximately ve minutes Finish your training at low resistance and at
slow speed. Allow your body to gently slow
back down.
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5.4 Stretching exercises for leg & chest muscles
1. Exercise: Stretching of front thigh / leg extension (quadriceps)
• Stable position, grab arches of feet
• Pull heel towards buttocks, knee points downwards
(no abduction)
•
Straight upper body, avoid tilting the pelvic forward
(hollow back) by tensing the abdominal muscles
• Change legs
2. Exercise: Stretching the back thigh / leg curl (hamstring)
• Pull thigh towards upper body with both
hands
• Stretch through increased stretching in the
knee joint
• The lower leg maintains contact with the
oor, keep hips bent
• Change legs
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3. Exercise: Stretching the calf muscles (gastrocnemius)
• Place feet parallel to each other pointing forward,
the heels touch the oor
• Support yourself on a chair coming from a lunge
• Move your body weight to the front leg, press
your heel from the rear leg towards the oor
and hold the contact
• Slowly stretch your knee of the rear leg until you
feel the stretch in your calves
• Change legs
4. Exercise: Stretching the chest muscles (pectoralis major)
• Stand parallel to a wall
• Place your forearm at 90° to the wall with the
elbow just above shoulder height
• Turn your head and upper body gradually to the
opposite sides until you feel a stretch in the front
chest, of the shoulder being leaned on
• Pay attention to tension in your abdominal and
gluteal muscles
• Your weight is on your front leg
• Change legs
All recommendations of these instructions apply solely to healthy persons and
are not suitable for those with heart or cardiovascular problems. All of the tips
are intended only as a guide to help you create a workout. Your physician can
oer appropriate advice for particular, personal requirements.
We hope you enjoy your workout and have a lot of success!
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5.5 Workout journal
Date
Training weight
Time (min.)
Calories burnt Body weight
Distance
Ø Pulse
Resistance level
I feel ...
(Copy template)
EX40
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6 WARRANTY INFORMATION
cardiostrong‘s tness equipment is subject to strict quality controls. However, if a
tness equipment purchased from us does not work perfectly, we take it very seriously
and ask you to contact our customer service as indicated. We are happy to help you by
phone via our service hotline.
Error descriptions
Your tness equipment is developed for long-term, high-quality training. However,
should a problem arise, please rst read the operating instructions. For further
assistance, please contact your contract partner or call our service hotline. To ensure
your problem is solved as quickly as possible, please describe the defect as exactly as
possible.
In addition to the statutory warranty, we provide a warranty for every tness
equipment purchased from us according to the following provisions.
Your statutory rights are not aected.
Warrantee
The warrantee is the rst/original buyer and/or any person who received a newly
purchased product as a gift from the original buyer.
Warranty periods
The following warranty periods begin on delivery of the tness equipment.
Model Use Full warranty Frame
EX40 Home use 24 months 30 years
Repair costs
According to our choice, there will either be a repair, a replacement of individual
damaged parts or a complete replacement. Spare parts, that have to be mounted
while assembling the equipment, have to be replaced by the warrantee personally
and are not a part of repair. After the expiration of the warranty period for repair costs,
a pure parts warranty applies, which does not include the repair, installation and
delivery costs.
37
The terms of use are dened as follows:
• Home use: solely for private use in private households up to 3 hours per day
• Semi-professional use: up to 6 hours per day (e. g. rehabilitation centers, hotels,
clubs, company gyms)
• Professional use: more than 6 hours per day (e. g. commercial gyms)
Warranty service
Within the warranty period, equipment which develops faults as a result of material
or manufacturing defects, will be repaired or replaced at our discretion. Ownership
of equipment or parts of equipment which have been replaced is transferred to us.
The warranty period is not extended nor does a new warranty period begin following
repair or replacement under the warranty.
Warranty conditions
For the warranty to be valid, the following steps must be taken:
Please contact our customer service by email or phone. If the product under warranty
has to be sent in for repair, the seller bears costs. After expiry of the warranty, the buyer
bears the costs of transport and insurance. If the fault is covered by our warranty, you
will receive a new or repaired equipment in return.
Warranty claims are invalid in case of damage resulting from:
• misuse or improper handling
• environmental inuences (moisture, heat, electrical surge, dust, etc.)
• failure to follow the current safety measures for the equipment
• failure to follow the operating instructions
• use of force (e. g. hitting, kicking, falling)
• interventions which were not carried out by one of our authorized service centers
• unauthorized repair attempts
Proof of purchase and serial number
Please make sure that you are able to provide the appropriate receipt when claiming
on your warranty. So that we can clearly identify the model of your equipment, and
for the purposes of our quality control, you will need to give the serial number of
your equipment, when contacting the service team. Where possible please have your
serial number and your customer number ready when you call our service hotline. It
will help us to deal with your request swiftly.
If you cannot nd the serial number on your tness equipment, our service team is at
your disposal to oer further information.
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Service outside of the warranty period
We are also happy to issue an individual cost estimate if there is a problem with your
tness equipment after the warranty has expired, or in cases which do not fall under
the terms of the warranty, e. g. normal wear and tear. Please contact our customer
service team to nd a quick and cost-eective solution to your problem. In such a case
you will be responsible for the delivery costs.
Communication
Many problems can be solved just by speaking to us as your contract partner. We
know how important it is to you as a user of the tness equipment to have problems
solved quickly and simply, so you can enjoy working out with minimal interruption.
For that reason, we also want to resolve your queries quickly and in a straightforward
manner. Thus, please always keep your customer number and the serial number of
the faulty equipment handy.
7 DISPOSAL
At the end of its operational life, this equipment cannot be disposed
of in normal household waste. Instead, it must be disposed of via an
electricals recycling centre. Further information can be obtained from
your local authority‘s recycling service.
The materials can be recycled as per their symbols. Through the reuse, recycling
of materials or other forms of recovery of old equipment, you make an important
contribution to the protection of the environment.
39
8 ORDERING ACCESSORIES
Sport-Tiedje oor mat, size XL
Art. no. ST-FM-XL
Sport-Tiedje 122 kHz chest strap
Art. no. ST1030
Sport-Tiedje silicone spray
Art. no. ST-1003
Chest-strap contact gel 250ml
Art. no. BK-250
Fitness equipment care kit
Art. no. HF-500
EX40
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9 ORDERING SPARE PARTS
9.1 Service hotline
So that we can give you the best possible service, please have your model name, part
number, serial number, exploded drawing and parts list ready.
SERVICE-HOTLINE
9.2 Serial number and model name
Before assembling your equipment, nd the serial number on the white sticker and enter
it in the appropriate space.
Serial number:
Brand / category: Model name:
cardiostrong elliptical cross trainer EX40
+31 172 619961
info@tshop.nl
Mon - Thu 9 am - 5 pm
Fri 9 am - 9 pm
Sat 10 am - 5 pm
NL
+44 141 876 3972
orders@powerhousetness.co.uk
Mon - Fri 9 am - 5 pm
UK
+49 4621 4210-0
+49 4621 4210-699
service@sport-tiedje.de
Mon - Fri 8:00 am - 6:00 pm
Sat 9:00 am - 6:00 pm
DE
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9.3 Parts list
No. Qty. Description
N1 1 Main Frame
N2 1 Magnetic Flywheel
N3 2 Flat Washer
N4 2 Nut
N5 1 Tension Pulley
N6 3 Pipe
N7 3 Flat Washer
N8 3 Screw
N9 4 Bearing
N10 3 E Clip
N11 1 Magnetic Housing
N12 1 Nut
N13 1 Screw
N14 1 Spring
N15 1 Motor
N16 2 Spring Washer
N17 1 Spring Fixing Housing
N18 1 Screw
N19 1 Fixing Housing
N20 2 Screw
N21 1 Spring
N22 1 Belt
N23 1 Belt Pulley
N24 1 Pulley Axle
N25 4 Screw
N26 1 Plane
N27 4 Nut
N28 1 Magnet
N29 2 Turning Plate
N30 2 Nut
N31 2 Decoration Cover
N32 2 Pipe
N33 2 Bearing
No. Qty. Description
N34 2 Bearing
N35 2 E Clip
N36 2 Screw Cover
N37 1 Pedal Tube (Right)
N38 2 Pedal Tube (Left)
N39 2 Screw
N40 2 Flat Washer
N41 2 Flat Washer
N42 2 Screw
N43 2 Connect Pipe
N44 1 Screw
N45 1 Sensor Wire
N46 1 Fixing Housing
N47 1 Right Cover
N48 1 Wave Washer
N49 1 Left Cover
N50 2 Bearing
N51 1 E Clip
N52 1 Flat Washer
N53 3 Screw
N54 6 Tapping Screw
N55 1 Power Cord Sensor
N56 4 Screw
N57 1 Tension Cable
N58 1 Clip
N59 2 Screw
N60 2 Screw
N61 2 Spring Washer
N62 2 Flat Washer
N63 1 End Cap
N64 1 Flat Washer
N65 1 Wave Washer
N66 1 Flat Washer
EX40
42
No. Qty. Description
N67 2 Screw
N68 2 Screw
N69 1 Nut
N70 1 Iron Bracket
N71 1 Screw
N72 4 Flat Washer
N73 4 Nut
N74 4 Spring Washer
O1 1 Central Support Tube
O4 2 Wave Washer
O5 1 Sensor Wire
O6 2 Hand Pulse Sensor Wire
O7 2 Bolt
O8 2 Bushing
O9 1 Shaft
O10 4 Bearing
O11 4 Bushing
O12 2 Connect Tube
O13 6 Flat Washer
O14 8 Spring Washer
O15 2 Screw
O16 1 Bottle Housing
O17 1 Screw
O18 & O19 4 Decoration Bottle Housing
O20 2 Screw
O21 6 Screw
O22 2 Flat Washer
O23 2 Plastic Insert
P1 1 Rear Stabilizer
P2 1 End cap (L)
P3 1 End cap (R)
P4 & Q7 4 Bolt
P5 & Q8 4 Flat Washer
P6 & Q9 4 Spring Washer
P7 & Q10 4 Nut
No. Qty. Description
Q1 1 Front Stabilizer
Q2 2 End Cap
Q4 2 Transmit Wheel Housing
Q5 4 Screw
Q6 2 Transport Wheel
R1 1 Monitor
R2 4 Screw
R3 1 Adaptor
S1 1 Front Handle Bar (L)
S2 1 Handlebar Clip
S3 2 Screw
S4 2 Foarm Grip
S5 2 Sensor
S6 2 Srew
S7 2 Handle Pulse
S8 1 Front Handle Bar (R)
T1 1 Side Handle Bar (L)
T2 2 Foam Grip
T3 2 End Cap
T4 4 Screw
T5 1 Side Handle Bar (R)
U1 & U2 4 Decoration Cover
U3 & U4 4 Pedal Joint Cover
U5 & U6 1 Pedal (L & R)
U7 & U8 1 Cushion Pad (L & R)
W1 2 Knob
W2 4 Screw
W3 4 Screw
W4 4 Flat Washer
W5 4 Spring Washer
W6 4 Knob
W7 4 Screw
W8 4 Washer
W9 4 Spring Washer
W10 2 Iron Bracket
43
9.4 Exploded drawing
EX40
44
CONTACT
Company head oce
Sport-Tiedje GmbH
Flensburger Str. 55
24837 Schleswig
Germany
GENERAL INFORMATION:
DE +49 4621 4210 0
info@sport-tiedje.com
NL +31 172 619961
info@tshop.nl
UK +44 141 876 3972
orders@powerhousetness.co.uk
DISCLAIMER
©2010 cardiostrong is a registered brand of the company Sport-Tiedje
GmbH. All rights reserved. Any use of this trademark without the explicit
written permission of Sport-Tiedje is prohibited.
Product and manual are subject to change. Technical data can be changed without
advance notice.
Hotline for Technical Information
DE +49 4621 4210 0
+49 4621 4210 699
service@sport-tiedje.de
NL +31 172 619961
info@tshop.nl
UK +44 141 876 3986
support@powerhousetness.co.uk
www.sport-tiedje.com
www.cardiostrong.de
Please nd a detailed overview including address and opening hours for all specialist
tness stores of the Sport-Tiedje Group in Germany and abroad on the following
website.
www.sport-tiedje.com/en/stores
45
Note
EX40
46
Note
47
EllipticalcrosstrainerEX40
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