Freemotion SFSR84407.0 f7.8, SFSR84407.0, F7.8 User Manual

www.freemotionfitness.com

Model No. SFSR84407.0
Serial No.

Write the serial number in the
space above for reference.

Serial

Number

Decal

QUESTIONS?

If you have questions, or if parts
are damaged or missing, CONTACT

THE STORE WHERE YOU PUR­CHASED THIS PRODUCT.

USERʼS MANUAL

If you are unable to contact the
store, see HOW TO CONTACT
CUSTOMER CARE on the back
cover of this manual.

CAUTION

Read all precautions and instruc­tions in this manual before using
this equipment. Keep this manual
for future reference.

TABLE OF CONTENTS

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2

MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3

I

BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4

ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5

HOW TO USE THE ELLIPTICAL STRIDER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .6

HOW TO UPGRADE THE CONSOLE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .8

MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .15

EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .16

PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .19

EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21

HOW TO CONTACT CUSTOMER CARE . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

LIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

WARNING DECAL PLACEMENT

This drawing shows the location(s)
of the warning decal(s). If a decal is

missing or illegible, see the back
cover of this manual and request
a free replacement decal. Apply
the decal in the location shown.

Note: The decal(s) may not be
shown at actual size.

FREEMOTION is a registered trademark of ICON IP, Inc.

iPod is a trademark of Apple Computer, Inc., registered in the U.S. and other countries.

2

IMPORTANT PRECAUTIONS

o reduce the risk of serious injury, read all important precautions and

WARNING:

instructions in this manual and all warnings on your elliptical strider before using your elliptical
strider. FreeMotion Fitness assumes no responsibility for personal injury or property damage sus­tained by or through the use of this product.

T

1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over the age of 35 or
persons with pre-existing health problems.

2. It is the responsibility of the owner to ensure
that all users of the elliptical strider are ade­quately informed of all precautions.

3. The elliptical strider is intended for home
use only. Do not use the elliptical strider in a
commercial, rental, or institutional setting.

4. Keep the elliptical strider indoors, away from
moisture and dust. Place the elliptical strider
on a level surface, with a mat beneath it to
protect the floor or carpet. Make sure that
there is enough clearance around the ellipti­cal strider to mount, dismount, and use it.

5. Inspect and properly tighten all parts regu­larly. Replace any worn parts immediately.

6. Keep children under age 12 and pets away
from the elliptical strider at all times.

7. The elliptical strider should not be used by
persons weighing more than 350 lbs.
(159 kg).

8. Wear appropriate exercise clothes while
using the elliptical strider. Always wear ath­letic shoes for foot protection while exercis­ing.

9. Hold the handgrip pulse sensors, the han­dlebars, or the handrails when mounting,
dismounting, or using the elliptical strider.

10. The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin­ing heart rate trends in general.

11. Keep your back straight while using the
elliptical strider; do not arch your back.

12. If you feel pain or dizziness while exercising,
stop immediately and cool down.

13. When you stop exercising, allow the pedals
to slowly come to a stop.

14. Use the elliptical strider only as described in
this manual.

3

BEFORE YOU BEGIN

Thank you for selecting the revolutionary FREEMO­TION®F7.8 elliptical strider. The F7.8 elliptical strider

rovides an impressive selection of features designed

p
to make your workouts at home more effective and
enjoyable.

For your benefit, read this manual carefully before
you use the elliptical strider. If you have questions

after reading this manual, please see the back cover

Handgrip Pulse Sensor

Handrail

Accessory Tray

of this manual. To help us assist you, note the product
model number and serial number before contacting

s. The model number and the location of the serial

u
number decal are shown on the front cover of this
manual.

Before reading further, please familiarize yourself with
the parts that are labeled in the drawing below.

Console

Handlebar

Pedal

Handle

Wheel

Leveling Foot

4

ASSEMBLY

Assembly requires two persons. Place all parts of the elliptical strider in a cleared area and remove the pack-

ing materials. Do not dispose of the packing materials until assembly is completed.

Assembly requires only the included tool(s).

1. Hold the lower end of the Right Handlebar (20)
against the Right Handlebar Hub (30), and align
the five holes in the Right Handlebar with the
five holes in the Right Handlebar Hub.

Attach the Right Handlebar (20) with five 5/16"
x 1/2" Patch Screws (105).

Next, attach a Handlebar Cover (43) to the
Right Handlebar (20) with a 5/16" x 1 3/8"
Screw (106).

Attach the Left Handlebar (21) in the same
way.

1

21

30

20

105

43

105

106

2. Make sure that all parts of the elliptical strider are properly tightened. To protect the floor or carpet from
damage, place a mat under the elliptical strider.

5

HOW TO USE THE ELLIPTICAL STRIDER

HOW TO PLUG IN THE AC POWER ADAPTER

This product must be grounded. If it should mal-

function or break down, grounding provides a path of
least resistance for electric current to reduce the risk

f electric shock. This product is equipped with a cord

o
having an equipment-grounding conductor and a
grounding plug. Plug the AC power adapter into an

appropriate outlet that is properly installed and
grounded in accordance with all local codes and
ordinances. This product is for use on a nominal
120-volt circuit. IMPORTANT: The elliptical strider
is not compatible with GFCI-equipped outlets.

DANGER: Improper connection of

the equipment-grounding conductor can
result in an increased risk of electric shock.
Check with a qualified electrician or service­man if you are in doubt as to whether the
product is properly grounded. Do not modify
the plug provided with the product—if it will
not fit the outlet, have a proper outlet installed
by a qualified electrician.

HOW TO MOVE THE ELLIPTICAL STRIDER

Due to the size and weight of the elliptical strider,
moving it requires two persons. Have two persons

lift the indicated end of the elliptical strider until the

lliptical strider will roll on the front wheels. Carefully

e
move the elliptical strider to the desired location and
then lower it to the level position. CAUTION: To

decrease the risk of injury, bend your legs and
keep your back straight. Make sure to use your
legs rather than your back to lift the elliptical
strider. Do not attempt to move the elliptical
strider over an uneven surface.

A temporary adapter may be used to connect the AC
power adapter to a 2-pole receptacle as shown below
if a properly grounded outlet is not available. The tem­porary adapter should be used only until a properly
grounded outlet can be installed by a qualified electri­cian.

The green­colored rigid
ear, lug, or
the like
extending
from the
adapter must
be con­nected to a
permanent
ground such
as a properly
grounded outlet box cover. Whenever the adapter is
used, it must be held in place by a metal screw. Some

2-pole receptacle outlet box covers are not
grounded. Contact a qualified electrician to deter­mine if the outlet box cover is grounded before
using an adapter.

Grounded Outlet Box

Adapter

Lug

Metal Screw

Wheel

Lift here

6

OW TO EXERCISE ON THE ELLIPTICAL STRIDER

H

OW TO LEVEL THE ELLIPTICAL STRIDER

H

To mount the elliptical strider, hold the handlebars or
the handrails and step onto the pedals. Push the ped­als until they begin to move forward and backward
with a continuous motion.

Handlebars

Handrails

If the elliptical strider rocks slightly on your floor during
use, turn one or both of the leveling feet beneath the
rear of the frame until the rocking motion is eliminated.

Leveling

Feet

Leveling

Feet

Pedals

To dismount the elliptical strider, wait until the pedals
come to a complete stop. When the pedals are sta­tionary, hold the handlebars or the handrails and step
off the pedals.

7

HOW TO UPGRADE THE CONSOLE

Your elliptical strider has been preconfigured to operate with a Basic console and a Workout TV console (see

he drawings below). To learn about the features of the Basic console, see page 9. To learn about the features of

t
the Workout TV console, see the userʼs manual included with the Workout TV console.

To upgrade your console and expand the capabilities of your elliptical strider, see the back cover of this

anual.

m

Basic

Console

Workout TV

Console

8

CONSOLE DIAGRAM

FEATURES OF THE CONSOLE

The advanced console offers an array of features
designed to make your workouts more effective and
enjoyable. When you use the quick start mode of the
console, you can change the resistance of the pedals
or set a target stride length with the touch of a button.
As you exercise, the console will provide continuous
exercise feedback. You can even measure your heart
rate using the handgrip pulse sensor or an optional

®

-compatible chest pulse sensor.

Polar

The console offers sixteen preset workouts. Each
workout automatically changes the resistance of the
pedals and prompts you to maintain a target stride
length as it guides you through an effective workout.

The console also features the iFit Interactive Workout
System, which enables the console to accept iFit
cards containing workouts designed to help you
achieve specific fitness goals. To purchase iFit

cards, see the back cover of this manual or go to
www.iFit.com.

®

You can even connect your iPod

, MP3 player, per­sonal audio player, or CD player to the consoleʼs
sound system and listen to your favorite workout
music or audio books while you exercise.

To activate the console, see page 10. To use the
quick start mode, see page 10. To use a preset
workout, see page 12. To use an iFit workout, see
page 13. To use the sound system, see page 13. To
use the maintenance mode, see page 14.

9

HOW TO ACTIVATE THE CONSOLE

4. Set a target stride length as desired.

The included AC power adapter must be used to oper-

te the elliptical strider. See HOW TO PLUG IN THE

a
AC POWER ADAPTER on page 6. When the AC

ower adapter is plugged in, the displays will light and

p
the console will be ready for use.

IMPORTANT: If the console has been exposed to
cold temperatures, allow it to warm to room tem­perature before activating the console. Otherwise,
you may damage the console displays or other
electronic components.

HOW TO TURN OFF THE CONSOLE

If the pedals are not moved for a short period of time,
the console will enter an idle mode and a screen
saver will appear in the center display. Unplug the AC
power adapter when the elliptical strider is not in use.

HOW TO USE THE QUICK START MODE

The quick start mode allows you to start exercising,
adjust the resistance of the pedals manually, and set a
target stride length manually.

The stride length meter in the center display

llows you to set a target stride length.

a

o set a target stride length,

T
press the STRIDE LENGTH
increase and decrease but­tons below the stride length
meter repeatedly until the
target bars appear next to
the desired stride length.
Note: Stride length is mea­sured in inches.

5. Follow your progress with the displays.

Left display–This display

shows the length of your
stride in inches. Note: When
you select a workout, this
display will also show the
workout profile and the
elapsed time for each seg­ment of the workout.

Target Bar

1. Press the QUICK START button or begin strid­ing to activate the console.

See HOW TO ACTIVATE THE CONSOLE above.

2. Select the quick start mode.

When you activate the con­sole, the quick start mode
will be selected. If you have
selected a workout, rese­lect the quick start mode by
pressing any of the workout
buttons repeatedly until
zeros appear in the right
display.

3. Change the resistance of the pedals as
desired.

As you stride, change the
resistance of the pedals by
pressing the RESISTANCE
increase and decrease but­tons. Note: After you press
a RESISTANCE button, it
will take a moment for the pedals to reach the
selected resistance level.

Center display–This display shows the stride
length meter. The stride length meter compares
your actual stride length to the target stride length.

The target bars in
the stride length
meter indicate the
target stride length.
The pedal blocks
track the actual
movement of the
pedals while you
exercise.

As you exercise, keep your stride length near the
target stride length by striding so that the pedal
blocks move back and forth between the target
bars.

Target

Bar

Pedal
Block

Target

Bar

10

Right display–This display has four sections that

show the following exercise information:

irst section–This section

F

shows the elapsed time.

ote: When you select a

N
workout, the display will
show the time remaining in
the workout instead of the elapsed time.

6. Measure your heart rate if desired.

You can measure you heart rate using either the

andgrip pulse sensor or an optional Polar

h
patible chest pulse sensor (see page 13 for infor-

ation about the optional chest pulse sensor).

m
Note: If you hold the handgrip pulse sensor and
wear the chest pulse sensor at the same time, the
console will not display your heart rate accurately.

®

com-

-

Second section–This sec­tion shows the distance
(total revolutions) you have
stridden and the distance
(vertical feet) you have
climbed.

Third section–This section
shows the approximate
number of calories you
have burned and the
approximate number of
calories you are burning per hour.

This section of the display will also show your heart
rate when you use the handgrip pulse sensor (see
step 6 at the right) or the optional chest pulse sen­sor (see page 13).

Fourth section–This dis­play shows your striding
pace (speed) in revolutions
per minute and your climb­ing pace in vertical feet per
minute.

Lower display–This dis­play shows the resistance
level of the pedals.

If there are sheets of
clear plastic on the
metal contacts on the
handgrip pulse sen­sor, remove the plas­tic. In addition, make
sure that your hands
are clean. To measure

Contacts
your heart rate, hold
the handgrip pulse
sensor with your palms resting against the metal
contacts. Avoid moving your hands or gripping

the contacts tightly.

When you hold the handgrip
pulse sensor, a small heart
symbol will appear in the
right display. Then, when
your pulse is detected, your
heart rate will be shown in the display next to the
heart symbol. For the most accurate heart rate
reading, hold the contacts for at least 15 seconds.

If your heart rate is not shown, make sure that
your hands are positioned as described. Be care­ful not to move your hands excessively or to
squeeze the metal contacts tightly. For optimal
performance, clean the metal contacts using a soft
cloth; never use alcohol, abrasives, or chemi-

cals to clean the contacts.

In addition, the center display will light with differ­ent colors to indicate your exercise intensity:

Color Exercise Intensity

Blue Low
Green Medium
Red High

7. Turn on the fan if desired.

The fan has high and low speed settings. Press
the FAN button repeatedly to select a fan speed or
to turn off the fan. Note: If the pedals do not move
for about thirty seconds, the fan will turn off auto­matically.

Pivot the fan louvers upward or downward to direct
the airflow from the fan.

8. When you are finished using the elliptical
strider, the console will automatically enter an
idle mode.

See HOW TO TURN OFF THE CONSOLE on
page 10.

11

HOW TO USE A PRESET WORKOUT

A preset workout automatically changes the resistance

f the pedals and prompts you to maintain a target

o
stride length.

1. Press any button or begin striding to activate
the console.

See HOW TO ACTIVATE THE CONSOLE on page

10.

2. Select a preset workout.

To select a preset workout, first press the button
with the profile of the desired preset weight loss,
aerobic, endurance, or performance workout.

The following information will appear in the center
display:

• The name of the workout

• A profile of the target stride lengths

• The duration of the workout

• The maximum stride length

• The maximum speed (in steps per minute)

A profile of the tar­get stride lengths
for the workout will
also appear in the
left display.

Profile

As you exercise, keep your
stride length near the target
stride length for the current

egment, which is shown in

s
the stride length meter in

he center display. IMPOR-

t

TANT: The target stride
length settings are
intended only to provide
motivation. Your actual
stride length may be
shorter or longer than the
target stride length. Make
sure to stride at a length
that is comfortable for
you.

If the stride length for the current segment is too
long or too short, you can manually override the
setting by pressing the STRIDE LENGTH buttons.
However, when the current segment ends, the
stride length meter will automatically adjust to the
target stride length setting for the next segment.

If the resistance level for the current segment is
too high or too low, you can manually override the
setting by pressing the RESISTANCE buttons.
However, when the current segment ends, the
pedals will automatically adjust to the resistance
level for the next segment.

The workout will continue in this way until the last
segment of the profile flashes. To stop the workout
at any time, stop striding. To resume the workout,
simply resume striding or press the WORKOUT
START BUTTON.

3. Press the WORKOUT START button or begin
striding to start the workout.

Each preset workout is divided into 25, 30, 45, or
60 one-minute segments. One resistance level
and one stride length is programmed for each seg­ment. Note: The same resistance level and/or
stride length may be programmed for consecutive
segments.

During the workout, the workout profile will show
your progress (see the drawing above). The flash­ing column of the profile represents the current
segment of the workout. The height of the flashing
column indicates the stride length for the current
segment. At the end of each segment of the work­out, a series of tones will sound and the next seg­ment of the profile will begin to flash. If a different
resistance level is programmed for the next seg­ment, the resistance level of the pedals will then
change.

4. Follow your progress with the displays.

See step 5 on page 10.

5. Measure your heart rate if desired.

See step 6 on page 11.

6. Turn on the fan if desired.

See step 7 on page 11.

7. When you are finished using the elliptical
strider, the console will automatically enter an
idle mode.

See HOW TO TURN OFF THE CONSOLE on
page 10.

12

HOW TO USE AN IFIT WORKOUT

iFit cards are available separately. To purchase iFit

ards, go to www.iFit.com or see the back cover of

c
this manual. iFit cards are also available at select

tores

s

1. Press any button or begin striding to activate
the console.

See HOW TO ACTIVATE THE CONSOLE on page

10.

2. Insert an iFit card and select a workout.

To use the Integrated Universal Dock for iPod, you

®

need an iFit

Universal iPod®Connector (not included).

To purchase an iFit Universal iPod Connector, see

he front cover of this manual. Plug one end of the

t

iFit Universal Connector into the Integrated Universal

ock for iPod and plug the other end into your iPod.

D

Make sure that the iFit Universal iPod Connector
is fully plugged in.

Next, press the play button on your iPod, MP3 player,
personal audio player, or CD player. Adjust the volume
on your iPod, MP3 player, personal audio player, or
CD player or press the VOL increase and decrease
buttons on the console.

To use an iFit workout, insert an iFit card into the
iFit slot. The iFit card should slide easily into the
slot. If it does not, turn the iFit card and try again.

iFit Slot

iFit Card

iFit workouts function in the same way as preset
workouts. To use the workout, see steps 3 to 7 on
page 12. Note: Some iFit cards contain more than
one workout. To select a workout, use the increase
and decrease buttons located next to the iFit slot.

3.

When you are finished exercising, remove the
iFit card.

Remove the iFit card when you are finished exer­cising. Store the iFit card in a secure place.

You can use your own headphones with the console,
with the optional Workout TV (see page 8), or with an
iFit workout (see HOW TO USE AN IFIT WORKOUT
to the left). To use your headphones, plug the jack on
your headphones into the headphones jack on the
console; make sure that the headphones cable is

fully plugged in.

You can connect your own external speakers to the
console using the audio out jack on the console. To
connect and use your external speakers, see your
external speakersʼ userʼs manual.

THE OPTIONAL CHEST PULSE SENSOR

®

The optional Polar

-compatible chest pulse sensor

provides hands-free operation and continuously moni­tors your heart rate during your workouts. To pur-

chase the optional chest pulse sensor, see the
back cover of this manual.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the consoleʼs
sound system while you exercise, you must connect

®

your iPod

, MP3 player, personal audio player, or CD
player through the audio jack or through the Integrated
Universal Dock for iPod®.

To use the audio jack, plug an audio cable (not
included) into the jack on the console and into a jack
on your iPod, MP3 player, personal audio player, or
CD player. Make sure that the audio cable is fully

plugged in.

13

HOW TO USE THE MAINTENANCE MODE

4. View and change the input setting if desired.

The console features a maintenance mode that allows

ou to access usage information and to view and

y
change console settings.

1. Press any button or begin striding to activate

the console.

See HOW TO ACTIVATE THE CONSOLE on page

10.

2. Select the maintenance mode.

Hold down the FAN button for a few seconds to
select the maintenance mode.

When the maintenance mode is selected, usage
information and an input setting for the elliptical
strider will appear in the center display.

3. View and reset the usage information if

desired.

The first section of the center display will show the
total number of hours that the elliptical strider has
been used, the total number of vertical feet that
the pedals have climbed, and the total distance
that the pedals have been moved.

The second section of the center display will show

he default input for the console.

t

ou can set the default input for the console as

Y
MP3, TV, or RCA. To change the default input,
press the VOL increase and decrease buttons
repeatedly until the desired setting is selected.
Note: The TV and RCA input options are for use
with the optional Workout TV (see page 8).

5. Adjust the contrast level of the console
displays if desired.

To adjust the contrast level of the console dis­plays, press the increase and decrease buttons
next to the iFit slot until the console displays show
the desired contrast. The selected contrast level
will appear in the left display.

6. Exit the maintenance mode.

Press the QUICK START or the WORKOUT
START button to exit the maintenance mode.

To reset the usage information to zero, press and
hold down the Resistance increase and decrease
buttons simultaneously for several seconds.

14

MAINTENANCE AND TROUBLESHOOTING

f you have questions about maintenance or trou-

I
bleshooting, see the back cover of this manual.

Inspect and tighten all parts of the elliptical strider reg-

larly. Replace any worn parts immediately.

u

To clean the elliptical strider, use a damp cloth and a
small amount of mild soap. Make sure to regularly
clean the track rollers and the track frame on which
the track rollers ride. IMPORTANT: To avoid damage

to the console, keep liquids away from the con­sole and keep the console out of direct sunlight.

OW TO LEVEL THE ELLIPTICAL STRIDER

H

If the elliptical strider rocks slightly on your floor during
use, see HOW TO LEVEL THE ELLIPTICAL

TRIDER on page 7.

S

15

EXERCISE GUIDELINES

WARNING: B

this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.

The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin­ing heart rate trends in general.

These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results.

efore beginning

Burning Fat—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses carbohydrate calories for energy. Only after
the first few minutes of exercise does your body begin
to use stored fat calories for energy. If your goal is to
burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.

Aerobic Exercise—If your goal is to strengthen your
cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten­sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.

To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near­est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise.

Training Zone Exercise—Exercise for 20 to 30 min­utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of
stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer­cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.

16

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right.

ove slowly as you stretch—never bounce.

M

. Toe Touch Stretch

1

Stand with your knees bent slightly and slowly bend forward from
your hips. Allow your back and shoulders to relax as you reach
down toward your toes as far as possible. Hold for 15 counts,
then relax. Repeat 3 times. Stretches: Hamstrings, back of knees
and back.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foot
toward you and rest it against the inner thigh of your extended
leg. Reach toward your toes as far as possible. Hold for 15
counts, then relax. Repeat 3 times for each leg. Stretches:
Hamstrings, lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your
hands against a wall. Keep your back leg straight and your back
foot flat on the floor. Bend your front leg, lean forward and move
your hips toward the wall. Hold for 15 counts, then relax. Repeat 3
times for each leg. To cause further stretching of the achilles ten­dons, bend your back leg as well. Stretches: Calves, achilles ten­dons and ankles.

1

2

3

4

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp
one foot with your other hand. Bring your heel as close to your
buttocks as possible. Hold for 15 counts, then relax. Repeat 3
times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward.
Pull your feet toward your groin area as far as possible. Hold for
15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and
hip muscles.

5

17

NOTES

18

PART LIST—Model No. SFSR84407.0 R1209A

Key No. Qty. Description Key No. Qty. Description

1
22Track
32Shield Bracket
41Console
52Frame Cap
61Right Upper Shield
71Left Upper Shield
81Right Lower Shield

91Left Lower Shield
10 1 Front Shield
11 1 Upper Track Shield
12 1 Lower Track Shield
13 1 Rear Lower Shield
14 1 Right Outer Shield
15 1 Left Outer Shield
16 1 Right Inner Shield
17 1 Left Inner Shield
18 1 Accessory Tray
19 1 Belt
20 1 Right Handlebar
21 1 Left Handlebar
22 1 Right Link Leg
23 1 Left Link Leg
24 1 Right Pedal Arm
25 1 Left Pedal Arm
26 2 Link Arm
27 1 Generator
28 2 Pedal
29 2 Pedal Insert
30 1 Right Handlebar Hub
31 1 Left Handlebar Hub
32 1 Right Cable Arm
33 1 Left Cable Arm
34 1 Long Cable
35 1 Short Cable
36 1 Pedal Magnet
37 4 Roller Spacer
38 2 Roller
39 2 Cable Arm Spacer
40 8 Cable Bushing
41 4 Pedal Arm Cover
42 2 Pedal Arm Spacer
43 2 Handlebar Cover
44 2 Handlebar Flange
45 2 Handlebar Cap
46 1 Tension Bracket
47 1 Tension Spring
48 1 Tension Pulley
49 1 Tension Bushing
50 1 Idler Pulley

1 Frame

1 1 Idler Axle

5
52 8 Small Pulley
53 1 Belt Pulley
54 2 Cable Spool
55 2 Spool Hub
56 2 Hub Spacer
57 1 Belt Hub
58 2 #6 x 3/8" Screw
59 1 Spool Axle
60 2 Bearing Key
61 1 Hub Key
62 2 Foot
63 2 Leveling Foot
64 2 Bumper
65 1 Wiring Bracket
66 2 Spool Cover
67 1 Sensor Bracket
68 1 Cable Trap
69 1 Board Bracket
70 1 Control Board
71 2 #6 Locknut
72 2 Flange Nut
73 2 Wheel Axle
74 4 Wheel Spacer
75 2 Wheel
76 1 AC Power Adapter
77 1 Wire Harness
78 1 Coaxial Cable
79 1 Line Out Cable
80 1 Line In Cable
81 1 Power Cable
82 1 Ground Wire
83 4 Wheel Bearing
84 2 Keyed Bearing
85 2 Hub Bearing
86 8 Guide Bearing
87 14 Return/Link Bearing
88 4 Hanger Bearing
89 2 Link Leg Axle
90 4 Standoff
91 4 Hub Snap Ring
92 8 1/8" Snap Ring
93 8 1" Snap Ring
94 16 3/4" Snap Ring
95 12 1/2" Snap Ring
96 2 1/4" x 1" Flat Head Screw
97 4 M8 x 19mm Screw
98 12 1/4" x 1" Screw
99 4 1/2" x 1" Self-tapping Screw

100 14 #8 x 3/4" Screw

19

Key No. Qty. Description Key No. Qty. Description

101 8 1/4" x 5/8" Screw
102 4 5/16" x 1/2" Button Screw
103 8 #8 x 1/2" Screw

04 6 #8 x 2 1/4" Screw

1
105 10 5/16" x 1/2" Patch Screw
106 2 5/16" x 1 3/8" Screw
107 3 3/8" Nut
108 2 3/8" x 2 1/2" Bolt
109 1 1/4" x 3/8" Set Screw

110 8 #8 x 1/4" Screw
111 2 #8 x 1/2" Tek Screw
112 1 5/16" x 1" Bolt
113 2 #6 x 3/8" Screw
114 24 1/4" Jam Nut
115 12 1/4" x 3/4" Screw
116 4 3/8" x 3/4" Screw

Note: Specifications are subject to change without notice. See the back cover of this manual for information about
ordering replacement parts. *These parts are not illustrated.

117 30 #8 x 1" Tek Screw
118 40 Plastic Insert
119 2 Pedal Spacer

20 8 Track Washer

1
121 4 #8 x 1 1/4" Screw
122 8 1/4" x 1/2" Screw
123 1 Tension Bolt
124 1 Tension Nut
125 10 Hub Screw
126 10 Hub Nut
127 4 V-pulley Screw
128 2 1/4" x 3/4" Screw
129 16 #8 x 1/2" GMG Screw
130 10 #8 x 1/2" Machine Screw

*–Userʼs Manual
*–Assembly Tool

20

EXPLODED DRAWING A—SFSR84407.0 R1209A

6

8

7

9

10

11

12

13

14

17

15

16

18

11 7

11 7

11 7

11 7

11 7

121

129

11 7

130

130

129

121

11 7

121

11 7

11 7

129

11 7

11 7

11 7

11 7

104

1

29

121

104

130

130

21

EXPLODED DRAWING B—SFSR84407.0 R1209A

1

2

2

3

3

4

5

5

62

62

63

63

64

65

66

67

68

69

70

73

74

75

74

75

74

74

73

76

77

78

79

80

81

82

83

83

83

83

90

97

110

110

110

111

102

102

102

100

100

101

101

104

104

104

100

113

98

120

114

115

118

129

129

118

129

118

115

114

98

120

114

120

98

115

118

129

129

118

118

129

1

15

120

98

114

58

71

100

100

118

118

118

118

118

118

118

118

118

118

118

118

118

118

118

100

100

72

72

118

118

118

118

114

114

22

21

20

19

22

23

24

25

26

26

27

28

29

28

31

30

33

32

34

35

36

37

37

38

39

39

37

38

37

40

40

40

40

41

41

41

41

42

42

43

43

44

45

44

45

46

47

48

49

50

51

52

52

53

54

54

55

55

56

56

57

59

60

60

61

8

4

84

85

85

86

86

87

87

87

87

87

87

87

87

87

87

87

87

88

88

88

88

89

89

11 2

92

92

92

11 4

11 4

94

11 5

98

93

93

93

93

96

105

106

105

94

94

94

94

94

91

99

93

93

99

94

101

101

122

103

103

95

108
128

107

108

128

107

95

103

103

122

101

94

94

94

94

99

93

93

99

94

94

96

94

101

105

105

106

1

16

11 6

126

126

125

125

127

11 4

127

109

124

123

107

126

126

125

125

91

94

11 9

11 9

91

91

86

86

86

86

95

92

92

95

95

11 4

34

35

EXPLODED DRAWING C—SFSR84407.0 R1209A

23

HOW TO CONTACT CUSTOMER CARE

If you have questions after reading this manual, or if parts are damaged or missing, please contact the store

here you purchased this product. If you are unable to contact the store, contact Customer Care at one of the

w
phone numbers or addresses listed below. Please note the model number, serial number, and name of the
product (see the front cover of this manual) before contacting Customer Care. If you are ordering
replacement parts, please also note the key number and description of each part (see the PART LIST
and the EXPLODED DRAWING near the end of this manual).

Inside the US, call toll-free: 1-866-799-8946, Mon.–Fri. 8 a.m.–5 p.m. MT
Outside the US, call: [phone]

US Email: [e-mail]
International Email: [e-mail]

Write: FreeMotion Fitness, 1500 S. 1000 W., Logan, UT 84321-9813

LIMITED WARRANTY

FreeMotion Fitness warrants this product to be free from defects in workmanship and material, under normal use and
service conditions. The frame is warranted for a lifetime. Parts are warranted for ten (10) years from the date of pur­chase. Labor is warranted for two (2) years from the date of purchase.

FreeMotion Fitness warranty service may be obtained by contacting the authorized dealer from which you purchased
this product. Make sure to retain your original invoice and serial number information. If this product experiences a fail­ure under the warranty terms set forth, FreeMotion Fitness shall provide at their option repair, replacement, or refund
of the purchase price. FreeMotion Fitness compensates service providers for warranty trips within their service area;
you may be charged additionally for service calls beyond this service area. For replacement parts shipped while the
product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the
customer will be responsible for a minimal trip charge. This warranty does not extend to any damage to a product
caused by or attributable to freight damage, abuse, misuse, improper or abnormal usage, or repairs not provided by
a FreeMotion authorized service center; products used for commercial or rental purposes; or products used as store
display models. No other warranty beyond that specifically set forth above is authorized by FreeMotion Fitness.

FreeMotion Fitness is not responsible or liable for indirect, special, or consequential damages arising out of or in con­nection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss
of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or other consequential damages
of whatsoever nature. Some states do not allow the exclusion or limitation of incidental or consequential damages.
Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of mer­chantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein.
Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not
apply to you.

This warranty gives you specific legal rights. You may also have other rights that vary from state to state.

FreeMotion Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813

Part No. CC7364 R1209A Printed in USA © 2008 ICON IP, Inc.