LifeCore Fitness LC-980 User Manual

3.23 Mb
Loading...

ITS

 

LIFECORE FITNESS

Testing &

..

Certification

geprufte

 

Sicherheit

 

 

 

LC-980 OWNER'S MANUAL

INTRODUCTION

Congratulations You have selected the most advanced and convenient exercise product for complete aerobic conditioning.

The Elliptical Trainer provides you with a faster, safer and more enjoyable workout, producing better results than any other home aerobics machine available . By making a commitment to use the Elliptical Trainer, you will see dramatic results which will encourage you to reach and surpass your fitness goals.

Please read this manual thoroughly, and by doing so you will:

Save valuable exercise time in the long run.

Exercise safely and more effectively.

Learn proper technique(s).

Be able to better define your fitness goals.

Choose the correct program.

Learn valuable training tips.

TABLE OF CONTENTS

BENEFITS OF EXERCISE

1

MEDICAL/SAFETY NOTICE

1

CARE AND MAINTENANCE

1

HOW THE LC-980 ELLIPTICAL TRAINER WORKS

2

CHANGING THE TENSION ON THE ELLIPTICAL TRAINER

3

ELLIPTICAL TRAINER

FOOT PEDAL POSITIONS

3

ELLIPTICAL TRAINER

HANDLEBARS

3

GETTING ON AND OFF THE ELLIPTICAL TRAINER

4

USING THE ELLIPTICAL TRAINER

4-5

USING THE ELLIPTICAL TRAINER COMPUTER AND CONSOLE

6

SAFETY

 

6

TRAINING GUIDELINES

7-9

PROGRAMS

 

10

STRETCHING

 

11

LC-980 ELLIPTICAL TRAINER WARRANTY

12

BENEFITS OF EXERCISE

Regular exercise improves both the quality and quantity of life.

The benefits of regular participation in a wellbalanced fitness program include:

1.Weight loss

2.Improved body shape and definition

3.Increased muscle mass, strength, endurance, power, and definition

4.Enhanced flexibility

5.Increased metabolism

6.Injury prevention

7.Improved self-esteem

8.Improved aerobic fitness

9.Improved coordination and agility

A regular exercise program will improve the quality of your life, give you more energy, and slow down the aging process

Fifteen to thirty minutes, three times a week, or only one and a half hours a week is a small price to pay for huge benefits of a regular exercise program.

MEDICAL/SAFETY NOTICE

Failure to read and follow the safety instructions in this Owner's Manual may result in serious injury or even death.

1.Read the Owner's Manual and all safety instructions thoroughly and familiarize yourself with the Elliptical Trainer before using it.

2.Before beginning any exercise program, consult your physician. He or she can help evaluate your present fitness level and determine the exercise program that is the most appropriate for your age and physical condition.

3.If you experience any pain or tightness in your chest, irregular heartbeat, shortness of breath, faintness, or unusual discomfort while exercising, stop and consult a physician before continuing.

4.Adult supervision is required at all times when a child is on or near the Elliptical Trainer.

5.Keep fingers and limbs, loose clothing and hair away from moving parts.

6.All equipment should be checked for wear before each use. Do not use this equipment unless all moving parts are working correctly.

7.Care should be taken when getting on or off this or any exercise equipment.

8.Use only the accessory attachments recommended by the manufacturer.

9.All equipment should be set up and operated on solid, level surfaces.

IMPORTANT: Also see page 6 of this manual.

CARE AND MAINTENANCE

Your Elliptical Trainer is made of the highest quality materials. It is important that you

take care of your Elliptical Trainer on a regular basis.

1.Your Elliptical Trainer is for indoor use only and should not be used or stored in damp areas. Wipe all perspiration from your Elliptical Trainer after each use.

2.The Elliptical Trainer should be dusted and cleaned on a regular basis to stop build-up of dust. Use Windex or an alcohol-based cleaner on a clean cloth,

on a regular basis. Do not use any abrasive cleaners and/or polish as this will damage the surface.

3.Regularly check tightness of nuts, bolts, and pins, etc.

Refer to the assembly Instructions for Parts List and Exploded Drawing also See the back of this Owner's Manual the Warranty.

HOW THE ELLIPTICAL TRAINER WORKS

The Elliptical Trainer allows your feet to move in a natural elliptical path, minimizing the impact on your hip,knees and ankles Joints.

The Elliptical Trainer provides smooth, quiet and variable exercise capabilities with:

.The easy adjust Tension Control

.Dual Action Handles for total body workout

.Stationary Handlebar for stability and glute

workout

.Large Foot Pedals for different foot

positions and workout intensities

Tension Control

Knob(Optional)

Central Cover

Disc Cover

Rear Base

Tube

Stationary Handle

Hand Pulse (Optional)

Water Bottle

( O p t i o n a l )

Swinging Arm

Flywheel Cover

Foot Pedal

Pedal Arm

Wheel End Cap

Dual Action

Handle

Computer

Upright Pivot

Upright

Fold Pivot

Front Base Tube

End Cap

CHANGING THE TENSION ON THE ELLIPTICAL TRAINER

The Elliptical Trainer resistance is controlled by two methods depending on your Model.

METHOD 1. Manual resistance system

The resistance is controlled. By turning the Tension Control Knob, located on the upright, below the console.

Turn the Tension Control Knob counterclockwise to reduce resistance, and clockwise to increase resistance.

METHOD 2. Moniter controlled resistance system

See moniter instructions.

For your first few workouts, it is suggested that your exercise with minimum resistance, (see Training Guidelines Programs on pages 7-10)

ELLIPTICAL TRAINER FOOT PEDAL POSITIONS

The Elliptical Trainer Foot Pedals are 14.5 inches long (368mm) and allow

variable foot positions depending on your preference.

Begin with your feet in the most forward position and move your feet to the position that feels most comfortable and best suits your capabilities.

The further back your feet are on the Foot Pedal, the greater the vertical height of the elliptical motion and the harder the workout.

ELLIPTICAL TRAINER

HANDLEBARS

The Elliptical Trainer comes with two Dual Action Handles and a Stationary Handlebar.

IMPORTANT

Always hold the Stationary Handlebar when getting on and off the Elliptical Trainer.

First time users should familiarize themselves with using the Elliptical Trainer by using the Stationary Handlebar first and then progressing to the Dual Action Handles.

Once you have familiarized yourself with using the Elliptical Trainer, you can progress to using the Dual Action Handles to provide a total body workout.Hands can be positioned on the Dual Action Handles at the most appropriate position for your height and arm length.

GETTING ON AND OFF THE ELLIPTICAL TRAINER

Caution should always be taken when getting on and off any exercise machine. Please follow the correct procedure below.

Ensure the left Foot Pedal is in the lowest position and grasp the Stationary Handlebar with both hands.

Place your left foot on the left Foot Pedal and get secured.

Lift your right foot over machine and place on right Foot Pedal. Get balanced and begin your workout.

Important:

To get off, come to a complete stop and reverse the procedure.

Always wear rubber-soled shoes, such as tennis shoes.

It is recommended that you keep at least one hand on the Stationary Handlebar when getting on or off. If you are performing a walking action with your arms, or doing upper body strength training exercises, ensure you are well balanced.

All equipment should be set-up and operated on solid, level surfaces.

Correct Position:

Your body should be in an upright position so that your back is straight. Keep your head up to minimize neck and upper back strain.

USING THE ELLIPTICAL TRAINER

Always try and use the Elliptical Trainer in a rhythmical and smooth motion.

The Elliptical Trainer can be used in a forward or reverse motion.

When going in reverse, bend your knees

slightly more. There is More emphasis is on the buttocks and hamstrings in the reverse motion.

You can use the Elliptical Trainer while either using the Stationary Handlebar or the Dual Action Handles. There are 3 basic body positions to work all your major muscles of the lower body.

Basic Upright Position:

This position utilizes all the major muscle groups. Keep your body in an upright position with your head up.

Thigh & Calf Position:

Leaning forward on the Elliptical Trainer concentrates the workout on your thighs (quadriceps) and calves.

Hamstrings and

Buttocks Position:

Leaning back in a

sitting type position

concentrates the

workout on the

hamstrings and

buttocks.

WHEELING AND STORING THE ELLIPTICAL TRAINER

The Elliptical Trainer is lightweight, compact, and portable, and can be easily moved from room to room, or stored in a closet.

1. Move to the front of the machine and ensure swing arms are even (one foot pedal at top of Elliptical Disk and other at bottom).

2. Grasp the stationary Handlebar together and pull back,tip ping the machine towards you.

3. Wheel Elliptical Trainer and store in upright position (The Elliptical Trainer only takes up 28" x 18.5" of floor space, or 71.5cm x 47cm).

USING THE ELLIPTICAL TRAINER COMPUTER

Your Elliptical Trainer comes with a Computer so you can monitor your progress.

There are many different types and styles available.

Please refer to the instruction manual of the computer supplied with your Elliptical Trainer.

SAFETY

General Safety Notice

FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS BELOW AND IN THE OWNER'S MANUAL MAY RESULT IN SERIOUS INJURY OR EVEN DEATH.

1.Read the Owner's Manual and all safety instructions thoroughly to familiarize yourself with the Elliptical

Trainer before using.

2.Before beginning any exercise program, consult your physician. He or she can help evaluate your present fitness level and determine the exercise program that is most appropriate for your age and physical condition.

3.If you experience any pain or tightness in your chest, irregular heartbeats, shortness of breath, faintness or other unusual discomfort while exercising, stop and consult a physician before continuing.

4.Adult supervision is required at all times when a child is on or near the Elliptical Trainer.

5.Keep fingers and limbs, loose clothing and hair away from moving parts.

6.All equipment should be checked for wear before each use. Do not use the equipment unless all moving parts are working correctly.

7.Care should be taken when getting on and off this or any exercise equipment.

8.Use only the accessory attachments recommended by the manufacturer.

9.All equipment should be set up and operated on solid, level surfaces.

Exercise Safety

1.Exercise within your capabilities. Don't overdo it.

2.Choose a program suitable to your present condition.

3.Start slowly with a warm-up, followed by your workout, and end gradually with a cool-down.

4.Exercise in a smooth, controlled and continuous motion.

5.Breath regularly while exercising. Do not hold your breath.

6.Drink adequate fluids before, during and after exercise.

TRAINING GUIDELINES

Exercise

Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits are:

Increased capacity for physical work (strength endurance)

Increased cardiovascular (heart and arteries/veins) and respiratory efficiency

Decreased risk of coronary heart disease

Changes in body metabolism, e.g. losing weight

Delaying the physiological effects of age Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.

Your Elliptical Trainer's unique design provides an excellent opportunity for a high level of overall fitness.

Basic Components of Physical Fitness

There are four all encompassing components of physical fitness and we need to briefly define each and clarify its role.

Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power and speed and is of great importance to a majority of sports people.

Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it

is the capacity of your legs to carry you 10 Km without stopping.

Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or soreness.

Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient functioning of the heart and lungs.

Aerobic Fitness

The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake (MVO2). This is often referred to as your aerobic capacity.

The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen.

Anaerobic Training

This means "without oxygen" and is the output of energy when the oxygen supply is insufficient to meet the body's long term energy demands. (For example, 100 meter sprint).

The Training Threshold

This is the minimum level of exercise which is required to produce significant improvements in any physical fitness parameter.

Progression

As you become fitter, a higher intensity of exercise is required to create an overload and therefore provide continued improvement.

Overload

This is where you exercise at a level above that which can be carried out comfortably. The intensity, duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands. As your fitness level improves, so the training threshold should be raised. Working through your program and gradually increasing the overload factor is important.

Specificity

Different forms of exercise produce different results. The type of exercise that is carried out is specific both to the muscle groups being used and to the energy source involved.

There is little transfer of the effects of exercise, e.g. from strength training to cardiovascular fitness. That is why it is important to have an exercise program tailored to your specific needs.

Reversibility

If you stop exercising or do not do your program often enough, you will lose the benefits you have gained. Regular workouts are the key to success.

Warm Up

Every exercise program should start with a warm up where the body is prepared for the effort to come. It should be gentle and preferably use the muscles to be involved later.

Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes of low intensity aerobic activity or calisthenic type exercise.

Warm Down or Cool Down

This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of blood remains in the working muscles. If it is not returned promptly to the central circulation, pooling of blood may occur in the muscles.

Heart Rate

As you exercise, so the rate at which your heart beat also increases. This is often used as a measure of the required intensity of exercise. You need to exercise hard enough to condition your circulatory system, and increase your pulse rate, but not enough to strain your heart.

Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you can get a good training effect with a heart rate of 110-120 beats per minute (BPM). If you are fitter, you will need a higher threshold of stimulation.

To begin with, you should exercise at a level that elevates your heart rate to about 65

to 70% of your maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative side.

As a rule of thumb, the maximum heart rate is 220 minus your age . As you increase in age, so your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves.

The following table is a guide to those who are "starting fitness".

Age

25

30

35

40

45

50

55

60

65

Target Heart Rate

10 Second

Count 23 22 22 21 20 19 19 18 18

Beats per

Minute 138 132 132 126 120 114 114 108 108

Pulse Count

The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since heart rate slows as you recover, a longer count isn't as accurate.

The target is not a magic number, but a general guide. If you're above average fitness, you may work quite comfortably a little above that suggested for your age group.

The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.

Age 25 30 35 40 45 50 55 60 65

Target Heart Rate

10 Second

Count 26 26 25 24 23 22 22 21 20

Beats per

Minute 156 156 150 144 138 132 132 126 120

Don't push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it. Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little above or below is just fine.

Two final comments: (1) don't be concerned with day to day variations in your pulse rate, being under pressure or not enough sleep can affect it; (2) your pulse rate is a guide, don't become a slave to it.

Endurance Circuit Training

Cardiovascular endurance, muscle strength, flexibility and coordination are all necessary for maximum fitness. The principle behind circuit training is to give a person all the essentials at one time by going through your exercise program moving as fast as possible between each exercise. This increases the heart rate and sustains it, which improves the fitness level. Do not introduce this circuit training effect until you have reached an advanced program stage.

Body Building

Is often used synonymously with strength training. The fundamental principal here is OVERLOAD. Here, the muscle works against greater loads than usual. This can be done by increasing the load you are working against.

Periodization

This is the term used to vary your exercise program for both physiological and psychological benefits. In your overall program, you should vary the workload, frequency and intensity. The body responds better to variety and so do you. In addition, when you feel yourself getting "stale", bring in periods of lighter exercise to allow the body to recuperate and restore its reserves. You will enjoy your program more and feel better for it.

Muscle Soreness

For the first week or so, this may be the only indication you have that you are on an exercise program. This, of course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.

If you experience major discomfort, you may be on a program that is too advanced or you have increased your program too rapidly.

If you experience PAIN during or after exercise, your body is telling you something. Stop exercising and consult your doctor.

What to Wear

Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running shoes or "sneakers".

Breathing During Exercise

Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing involves the intake and distribution of oxygen, which feeds the working muscles.

Rest Periods

Once you start your exercise program, you should continue through to the end. Do not break off halfway through and then restart at the same place later on without going through the warm-up stage again.

The rest period required between strength training exercises may vary from person to person. This will depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all means, but do not allow this to exceed two minutes. Most people manage with half minute to one minute rest periods.

PROGRAMS

The program you follow should be determined by your fitness level, available time and goals. It is highly recommended that you review pages 7-9 and obtain a better understanding of your capabilities and the intensity that best suits you and your goals.

First time exercisers should follow Program #1 and gradually build up both the time and intensity of your workout. If you are already a regular exerciser, you may wish to follow Program #2.

Always remember to warm up and cool down and never try to over do it; moderation and consistency is the secret to long term results.

PROGRAM 1: Initial Conditioning Program

Frequency:

3-4 times per week

Duration:

20-30 minutes

Intensity:

60-70% of age predicted

 

maximum heart rate

Stepping Speed: Less than 50 strides per minute

When first starting an exercise program, the emphasis should be placed on gradually building up to 20-30 minutes of continuous activity, not on achieving and maintaining a specific exercise intensity. Once 20-30 minutes of continuous activity can be performed, the emphasis can be moved to gradually building up the time for which you exercise at the recommended intensity level. This program should be followed for the first 6-8 weeks of training.

PROGRAM 2: Intermediate Conditioning

 

Program

Frequency:

3-5 times per week

Duration:

20-45 minutes

Intensity:

70-80% of age predicted

 

maximum heart rate

Stepping Speed: 50-60 strides per minute

In most cases, this program will produce results consistent with the fitness goals for the majority of the general fitness population. Training at higher levels of frequency, duration and intensity than these is normally reserved for the competitive athlete.

PROGRAM 3: Advanced Conditioning

 

Program

Frequency:

4-6 times per week

Duration:

30-60 minutes

Intensity:

80-90% of age predicted

 

maximum heart rate

Stepping Speed: 60-80 strides per minute or more

This program should be undertaken only by those individuals having a need to develop and maintain the highest levels of cardiovascular fitness. As an alternative to continuous high intensity exercise, an interval training format can be followed during which short bouts (30-60 seconds) of high intensity exercise (faster stride speed) are alternated with longer bouts (1-2 minutes) of lower intensity exercise.

STRETCHING

Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes of low intensity aerobic activity or calisthenic type exercise. Movements should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control, making sure never to hold your breath.

1.Quadriceps Stretch

Reach behind

body with one hand, grasp top of foot and pull heel toward buttocks while maintaining an erect and upright posture. Hold for 20-30 seconds and release. Repeat for opposite leg.

2.Calf, Achilles Stretch

Keeping back leg straight and foot flat on floor with toes pointed straight ahead, move hips forward by bending knee on front leg. Hold for 20-30 seconds and release. Repeat for opposite leg.

3.Back Stretch

With arms extended and hips directly over feet, lower upper body below hand level by bending at the knees. Hold for 2030 seconds and release.

4.Rear Upper Arm

Stretch

Grasp elbow and pull hand toward midline of the body while maintaining an erect and upright posture. Hold for 2030 seconds and release. Repeat for opposite arm.

5.Hamstring, Lower

Back Stretch

Holding thigh against upper body, extend leg toward ceiling. Hold for 2030 seconds. Repeat for opposite leg.

6.Buttocks, Hips, Abdominal Stretch

While keeping both shoulders in contact with the ground, gently pull knee toward the ground. Hold for 20-30 seconds and release. Repeat for opposite side.

7.Inner Thigh Stretch

With soles of feet together, lean forward from the waist while applying downward pressure to the inside of the knees. Hold for 2030 seconds and release.

8.Chest, Shoulder,

Upper Arm Stretch

Move buttocks forward away from arms while keeping arms extended back and palms on ground. Hold for 20-30 seconds and release.

ELLIPTICAL TRAINER WARRANTY

The Elliptical Trainer is warrant to be free of defects in workmanship

and materials, will repair or replace defective parts, free of charge, for a period of one year from the date of purchase.

This warranty is valid only in accordance with the following conditions:

1. This warranty applies to the Elliptical Trainer only while the products remains in the possession of the original purchaser and proof of purchase is demonstrated.

2.This warranty applies to residential use only (unless specifically stated thay the Elliptical Trainer warranted for institutional use) and is void when used in a non-residential environment.

3.This warranty excludes misuse, abuse, alteration, improper service, or non Elliptical Trainer product modifications.

4.This warranty is in lieu of all warranties, expressed or implied, and/or all other obligations or liabilities on the part of the Elliptical Trainer manufactures Supplier, and we neither assumenor authorize any person to assume for us any other obligation or liability in connection with the sale of this product. Under no circumstances shall we be liable by virtue of this

warranty or otherwise for damage to any person or property whatsoever for any special, indirect, incidental, secondary or consequential damage of any nature whatsoever arising out of the use or inability to use this product.