Clas Ohlson ER-6472C Assembly And Use Instructions

Cross Trainer

SVENSKA NOR SK SUOMIENGLISH

Art.no. Model
34-7508

ER-6472C

Ver. 200903

www.clasohlson.com

Cross Trainer

Art.no. 34-7508 Model ER-6472C

Please read the entire instruction manual before using and save it for future use.

We apologise for any text or photo errors and any changes of technical data.

If you have any questions concerning technical problems please contact our Customer Service Department
(see address on reverse).

Table of Contents

1. Safety 4

2. Packaging contents 5

. Assembly 6

4. Exercise Computer 12

5. Use 12

ENGLISH

6. Starting to exercise 1

7. Exercise instructions 17

8. Disposal 18

9. Specications 18



ENGLISH

1. Safety

The product is tested according to these safety standards: EN975-1+A1 and EN975-5/HC

Warning: Always consult a doctor before you begin exercising if you suffer from any sickness or ailment
which might be exagerated by physical exercise. Stop the exercise immediately if you feel dizzy.

Check that all bolts, nuts and other parts are securely tightened on the Cross Trainer.

Place the Cross Trainer in a spacious area with at least 1 metre in all directions.

Read the entire instruction manual before you start exercising. Save it for future use.

• The Cross Trainer is made for home use only and tested up to a maximum body weight of 120 kg.

• Follow the assembly instructions carefully.

• Use only the included original parts.

• Check that all parts are included in the package before you start to assemble the Cross Trainer.
(See “Contents of package”.)

• When assembling, use only suitable tools and ask for assistance if needed.

• Place the Cross Trainer on an even, non-slip surface. Because of possible corrosion, the usage of the
Cross Trainer in damp conditions is not recommended.

• Before using, and every other month, check that all bolts and nuts on the Cross Trainer are
securely tightened and undamaged. Replace possible worn out parts immediately and do not use the
Cross Trainer until they are changed.

• Never use strong solutions/detergents when cleaning the Cross Trainer.

• The Cross Trainer is intended for adults. Children should not use it without adult supervision.

• Ensure that those using the Cross Trainer are aware of possible hazards, e.g. clothes getting caught in
moving parts during training.

• Consult your physician before starting with any exercise program. He can advise on the kind of training
and which level is suitable. Warning! Incorrect/excessive training can cause injuries.

• Follow the advice for correct training as detailed in the training instructions.

• The intensity can be adjusted from the computer.

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2. Packaging contains

ENGLISH

Bolt M8x40
Wave washer M8x5
Socket head screw M8x5
Washer M8

Allen key

Allen key

Phillips screwdriver

Coach bolt M6x50
Spring washer M6
Washer M6
Pedal locking knob
Bolt M8x70
Cap nut M8
Washer M8
Bolt M10x78
Cap nut M10
Washer M10

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ENGLISH

6A

5

4

10

11

1

6B

18

22

21

23

28

38

39R

44

45

46

35

34

33

43L

39L

32

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40

42

19

24

25

14

17

16

79

15B

43R

86

12

26

81

3. Assembly

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36

86

80

33

81

34

35

32

36

86

80

12

13A

28

26

79

13

86

33

81

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Step 1

1. Attach the front foot (2) and rear foot (81) to the base frame using two bolts (), washers (4) and cap
nuts (5) on each foot.

2. If the oor is uneven, the rear foot (81) has an individual height adjuster on both sides.

ENGLISH

. The front foot (2) has transportation wheels, which need to face towards the front of the

Step 2

Cross Trainer.

1. Fit the plastic collar (79) over the handlebar
post and then pass the computer cable (1A)
up from the base frame and connect it to the
computer cable (1) in the handlebar post.

2. First unscrew the pre-assembled bolts and
then secure the handlebar post (12) to the
base frame (86) using four M8x20 bolts (28)
and four washers (26).

. Attach the round plastic collar (79) part of

the way up the handlebar post using
a piece of sticky tape so that it is not
in the way during assembly. Do not
tighten the bolts (28) yet.

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ENGLISH

6A

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17

19

18

25

24

12

43

6B

22

21

23

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Step 3

1. Unscrew the pre-assembled screws (21) and then pass the axle (25) through the holes at the top of the
lower half of the moveable handlebars (19) and the handlebar post (12) as shown. Remember the wash­ers (24) between the post and the handlebars. Secure the axle using the screws (21), wave washers (24),
washers (22) and the plastic washers (2).

2. Tighten the screws (21) making sure that the moveable handlebars can move back and forth freely but
without too much play.

. Attach the lower moveable handlebar (19) to the U-bracket of the pedal arm (4). Secure it using the bolts

(42), washers (0) and nuts (40). Adjust the tube to a comfortable length for you. Take up the slack in the
U-bracket.

4. It is now time to tighten the screws at the base of the frame. First tighten the two screws on the front, then
the two screws on the side. If the two side screws are tightened rst, the frame will be loose and noisy.

5. Remove the tape and attach the plastic collar (79).

6. Attach the upper halves of the moveable handlebars (6A & 6B) to the lower halves (19) using the bolts
(18), washers (17) and cap nuts (16).

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38

39R

44

45

46

19

43R

43L

39L

6B

Step 4

1. Attach the footplates (9L & 9R) using the holes in the pedal arms (4) in a position that suits you best.
Experiment until you nd the best position for you. Secure using screws (8), washers (44) lock washers
(45) and locking knobs (46).

Note! Both footplates should be positioned on the same setting.

ENGLISH

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ENGLISH

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Step 5

1. First connect the computer cable (1) to the connection on the back of the computer(1). Then x the
computer to the bracket using the screws (14) supplied.

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Step 6

1. Attach the xed handlebar (4) to the handlebar post using the four bolts (10) and washers (11).

2. Plug the pulse rate sensor cable (5) into the back of the computer.

ENGLISH

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ENGLISH

4. Exercise Computer

Username

Speed

Time

Distance

Calories

RPM
Watts

PULSE RECOVERY

Pushing this button starts the
tness-test. The result is graded
from F1.0 to F6.0.

MEMORY
Stores the results from the Body

Fat test.

UP

Change setting/increase tension.

ENTER

Used for selecting programmes,
conrming settings and selecting the
display mode (time, speed, distance, etc.).

Pulse rate

Start/Stop

ST/SP

Start/Stop – pushing this
button starts or stops the
selected programme.

DOWN

Change setting/
reduce tension.

5. Use

Power Supply

Connect the DC plug from the supplied AC/DC adaptor (6 V, 1,000 mA, + in centre) to the outlet on the back
side of the rear foot (81). Connect the adaptor to a wall socket.

Turn on the display

Press any of the buttons or start pedalling to activate the display. Underneath PROGRAM the number 1
will ash for Program 1 MANUAL. Check that the AC/DC adaptor is correctly connected if the display
is not working .

Moving the Cross Trainer

Grip the xed handlebar and lift the
rear foot off the ground so that the
wheels on the front can rotate.

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6. Starting to Exercise

6.1 Basic use

Activating the display

Push one of the buttons or start pedalling to activate the display. If the display does not work, make sure that
the AC/DC adaptor is correctly connected.

Tension

The tension is represented by bars on the display, a high bar represents a high tension and a low bar repre­sents a lower tension. The tension can be altered whilst you are exercising using [UP] and [DOWN].

Targets

Every exercise program has various targets which you can set, such as the workout time, distance travelled,
or number of calories burned.

To Pause

Push the [ST/SP] button whenever you would like to pause the training programme. The measurement will
pause and the display will show the current values. Push [ST/SP] again to resume the programme.

To change the function whilst training

Push [ST/SP] to stop the current programme. Push [UP] or [DOWN] to select another programme, conrm by
pushing [ENTER].

ENGLISH

Resetting

To reset set programmes, push [ST/SP] and hold it in for  seconds. The computer will beep and the display
will briey show every sequence of the programme.

6.2 Selecting an Exercise Programme

Explanation of the menus/programmes

No. Programmes Explanation Targets/Settings

1 Manual Exercise programme with or without set

targets. The tension can be manually
adjusted whilst exercising.

2 Rolling Preset programme with varied tension

throughout the workout.

 Valley Preset programme representing the ups

and downs of a valley.

4 Fat Burn Preset programme representing an

upward slope and a downward slope.

- TIME

- DISTANCE

- CALORIES

- TIME

- DISTANCE

- CALORIES

- TIME

- DISTANCE

- CALORIES

- TIME

- DISTANCE

- CALORIES

5 Ramp Preset programme with gradually

increasing tension.

1

- TIME

- DISTANCE

- CALORIES

6 Mountain Preset mountain climbing programme

with tension levels rising and falling
throughout.

- TIME

- DISTANCE

- CALORIES

ENGLISH

7 Intervals Preset programme with the tension level

changing rapidly.

8 Watt Control Select tension manually. Constant

tension no matter how fast you pedal.
Tension preset to 100 W, but can
be altered.

9 55 % H.R.C. Heart rate controlled programme.

Exercise until you have reached 55%
of your maximum pulse.

10 75 % H.R.C. Heart rate controlled programme.

Exercise until you have reached 75 %
of your maximum pulse.

11 90 % H.R.C. Heart rate controlled programme.

Exercise until you have reached 90 %
of your maximum pulse.

- TIME

- DISTANCE

- CALORIES

- TIME

- DISTANCE

- CALORIES

- WATT

- TIME

- DISTANCE

- CALORIES

- AGE

- TARGET H.R

- TIME

- DISTANCE

- CALORIES

- AGE

- TARGET H.R

- TIME

- DISTANCE

- CALORIES

- AGE

- TARGET H.R

12 Target H.R Heart rate controlled programme.

Exercise until you have reached your
target pulse.

1

14 Body Test Presents the results of FAT%, BMR,

15 User Data Enter you personal details. - NAME: Max. 8 letters

Users Prole Allows you to create a personalised

programme by setting the tension levels
of each column.

BMI and BODY TYPE (see chart).

- TIME

- DISTANCE

- CALORIES

- TARGET H.R

- TIME

- DISTANCE

- CALORIES

- COLUMN 1-10

- HEIGHT

- WEIGHT

- AGE

- SEX

- HEIGHT

- WEIGHT

- AGE

- SEX

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Exercising without targets

Follow these steps to start exercising without setting
any targets:

1. Push [UP] or [DOWN] to select the desired exercise
programme (see the chart).

ENGLISH

2. Push [ST/SP] to start exercising without setting
any targets.

. You may now start exercising. Mount the Cross Trainer

as shown.

Entering your personal settings

1. Select program 15 (User Data) using [UP] or [DOWN],
conrm using [ENTER].

2. Change the setting using [UP] or [DOWN] and push
[ENTER] to advance to the next setting.

. Repeat the process until you have made all the settings.

Starting to exercise and setting targets

1. Push [UP] or [DOWN] to select the desired exercise programme (see the chart). Press [ENTER] to conrm.

2. Press [ENTER] once or repeatedly to select targets/settings.

. Change the setting using [UP] or [DOWN] and push [ENTER] to advance to the next setting.

4. Repeat the process until you have made all the settings.

5. When all the settings have been made, push [ST/SP] to start exercising.

6. You may now start exercising. Mount the Cross Trainer as shown.

Example:
Exercising in 15 minute intervals:

1. Select program 7 (Intervals) using [UP] or [DOWN].

2. Push [ENTER] to conrm, “TIME” is shown in the display.

. Set the time to 15 minutes using [UP] or [DOWN].

4. Push [ST/SP] to start exercising, the countdown is displayed.

5. A buzzer sounds for a few seconds when you have reached your target, e.g. when the
countdown reaches “0”.

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170

165.75

161.5

157.25
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148.75

144.5

140.25
136

131.75

127.5

123.25

140

136.5
133

129.5
126

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115.5
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108.5
105

101.5

120

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210

20 25 30 35 40 45 50 55 60 65 70 75 80

Max.

85%

70%

60%

6.3 Pulse measurement

• Place both palms against the pulse sensor on the handlebars. Hold both pulse sensors in order to obtain
as accurate a reading as possible. After a while your current pulse rate will be displayed.

ENGLISH

•

When the words “HOLD SENSOR” appear in the display during an exercise programme you should place
both palms against the sensors.

• Heart rate control is read magnetically. There is an automatic adjustment of the read heart rate
compared to the actual heart rate.

• If your pulse rate is less then the set target value, the load resistance will increase. If your pulse rate is
above the set target value, the load resistance will decrease.

• If the load resistance has decreased to its lowest possible value and your pulse is still above the set
target value the display starts to ash to warn you to slow down.

Pulse

Age

6.4 Measuring body fat – Body test (program 14)

1. Start program 14 (Body test).

2. Place both palms against the pulse sensor on the handlebars. Hold both pulse sensors in order to obtain
a correct reading. If the computer does not read a pulse value, ERROR will appear on the display.

. The results will be presented as FAT%, BMR, BMI and BODY TYPE. Push [ENTER] to select which result

you wish to view.

FAT% Chart

1 5 % - 14 %

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2 15 % - 24 %

 25 % - 29 %

4 0 % - 9 %

5 40 % - 50 %

N.B.

The results obtained from the computer are only for the interests of exercising and should not be used for
medical purposes.

6.5 Fitness-test (Pulse Recovery)

This test is personal and is used to measure your pulse after you have nished exercising.

1. After your workout pass, push [PULSE RECOVERY] once.

2. Hold the pulse sensors in both hands and begin pedalling.

. The timer counts down from 60 seconds to zero.

4. When the test is over the result is displayed:

F1.0 Excellent

F2.0 Good

ENGLISH

F.0

F4.0 Below average

F5.0 Poor

F6.0 Very poor

Average

7. Exercise instructions

Many different factors have to be considered when you plan your training program. If you have been
physically inactive for a long time or if you suffer from any kind of illness you need to consult with a physician
before you plan your exercise program.

Intensity

• To achieve the best possible results the right intensity needs to be selected, this is based on your pulse.
This equation is often used to calculate your maximum pulse:

Max pulse = 220 – Your age

• During training your pulse should be between 60% and 85% of your maximum pulse (see the pulse chart
at the end of the instruction manual).

• For the rst few weeks of exercise your workout pulse should be 60% of your maximum pulse.

• When you have improved your values and have been training for a few weeks you can allow your workout
pulse to increase up to 85% of your maximum pulse.

Burning Fat

The body starts burning fat at 60% of your maximum pulse. The optimal fat burning will be at 60 to 70% of
your maximum pulse. You will achieve the best results if you normally do  workouts of 0 minutes per week.

Example:

You are 52 years old and are starting to exercise and burn fat.

Maximum pulse rate

Lowest pulse rate

Maximum workout pulse rate

A workout pulse between 101 and 117 during training gives the best fat burning result in this example
according to the equation.

= 220 – 52 (age) = 168 pulse/min.

= 168 x 0.6 = 101 pulse/min.

= 168 x 0.7 = 117 pulse/min.

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ENGLISH

Workout tips!

Warm-up

Before every training session, you should warm-up for 5-10 minutes which can include some stretching or
walking with a light load.

Training session

During actual training a rate of 60 to 85% of the maximum pulse rate should be chosen. The length of the
training session can be calculated using the following as a guide.

• Daily training session

• 2-3 times per week

• 1-2 times per week

Cooling down:

For an effective cooling-down of the muscles and the metabolism the intensity should be drastically
decreased during the last 5-10 minutes. Stretching is also helpful in preventing muscle stiffness.

For best results:

• Exercising will show results after quite a short time and your workout pulse will soon decrease during the
training sessions.

• In order to achieve this, you will need to be motivated to exercise regularly. Choose xed hours for your
training.

• Begin exercising carefully, and then increase the amount of your training as you become more t.

• Wishing you luck with to healthier lifestyle!

= Approx.10 minutes per session.
= Approx. 20 minutes per session.
= Approx. 60 minutes per session.

8. Disposal

Follow local ordinances when disposing of this product. If you are unsure about how to dispose of this
product contact your municipality.

9. Specications

Power: 6 V DC, 1000 mA via the supplied mains adaptor 20 V AV, 50 Hz

Size:

Height 1600 mm

Length 140 mm

Width 590 mm

Flywheel 8 kg each

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Cross Trainer

Art.nr 34-7508 Modell ER-6472C

Läs igenom hela bruksanvisningen före användning och spara den sedan för framtida bruk.

Vi reserverar oss för ev. text- och bildfel samt ändringar av tekniska data.

Vid tekniska problem eller andra frågor, kontakta vår kundtjänst (se adressuppgifter på baksidan).

Innehållsförteckning

1. Säkerhet 20

2. Förpackningen innehåller 21

. Montering 22

4. Beskrivning av datorn 28

5. Användning 28

6. Börja träna 29

SVENSKA

7. Träningsinstruktioner 

8. Avfallshantering 4

9. Specikationer 4

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1. Säkerhet

Produkten är testad enligt dessa säkerhetsstandarder: EN975-1+A1 och EN975-5/HC

Varning:

åkomma som kan förvärras av fysisk träning. Avbryt genast träningen om du känner dig yr.

Kontrollera att alla bultar/muttrar och andra delar sitter fast på motionscykeln och är åtdragna.

Placera Cross Trainern så att det nns en öppen yta runt motionscykeln på minst 1 meter i alla riktningar.

Läs hela bruksanvisningen innan du börjar träna med motionscykeln, spara bruksanvisningen för
framtida bruk.

• Cross Trainern är konstruerad för personlig användning i hemmet och är testad för en kroppsvikt

SVENSKA

• Följ monteringsanvisningens olika steg noga vid monteringen.

• Använd endast de delar eller tillbehör som medföljer förpackningen.

• Kontrollera att alla delar nns med i förpackningen innan du börjar montera Cross Trainern.

• Använd rätt verktyg vid monteringen, be någon om hjälp att hålla i om det behövs.

• Placera Cross Trainern på ett jämnt halkfritt underlag i en torr lokal, den ska inte användas eller förvaras

• Kontrollera innan första användningstillfället och sedan var eller varannan månad att alla bultar/muttrar

Rådgör alltid med en läkare innan du börjar träna om du lider av någon sjukdom eller annan

upp till 120 kg.

(Se ”Förpackningen innehåller”.)

i utomhus eller i lokaler som har hög luftfuktighet.

är åtdragna och oskadade samt att de sitter fast på Cross Trainern. Ersätt ev. slitna delar omedelbart,
använd inte Cross Trainern innan den är åtgärdad.

• Använd aldrig starka lösningsmedel/rengöringsmedel vid rengöring.

• Cross Trainern är främst avsedd för vuxna. Barn bör endast använda den under tillsyn av någon vuxen.

• Den som använder Cross Trainern bör vara medveten om de faror som nns t.ex. risk att fastna med
kläder i delar som rör sig under användning.

• Rådgör gärna med en läkare eller sjukgymnast innan du börjar träna så att de kan ge råd om lämplig
träningsmetod och belastning. Varning!

• Följ de träningsinstruktioner som nns i bruksanvisningen.

• Arbetsbelastningen kan justeras från datorn.

Felaktig/överdriven träning kan ge skador.

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2. Förpackningen innehåller

SVENSKA

Bult M8x40
Axialbricka M8
Insexbult M8x5
Bricka M8

Insexnyckel

Insexnyckel

Stjärnmejsel

Bult M6xP1.0x50 för pedaler
Fjäderbricka M6
Bricka M6
Ratt för pedalbult
Bult M8x70
Kupolmutter M8
Bricka M8
Bult M10x78
Kupolmutter M10
Bricka M10

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