odel No. NIEL19708.1
M
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
CAUTION
Read all precautions and instructions in this manual before using
this equipment. Keep this manual
for future reference.
www.nordictrack.com
TABLE OF CONTENTS
WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2
MPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3
I
BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4
ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5
HOW TO USE THE ELLIPTICAL EXERCISER . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11
MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21
EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22
PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24
EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26
ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .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 front 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.
NordicTrack is a registered trademark of ICON IP, Inc.
2
IMPORTANT PRECAUTIONS
WARNING: To reduce the risk of serious injury, read all important precautions and
instructions in this manual and all warnings on your elliptical exerciser before using your elliptical
exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or
hrough the use of this product.
t
1. Before beginning any exercise program,
consult your physician. This is especially
important for persons over age 35 or persons with pre-existing health problems.
2. It is the responsibility of the owner to ensure
that all users of the elliptical exerciser are
adequately informed of all precautions.
3. Your elliptical exerciser is intended for home
use only. Do not use your elliptical exerciser
in a commercial, rental, or institutional setting.
4. Keep your elliptical exerciser indoors, away
from moisture and dust. Place your elliptical
exerciser on a level surface, with a mat
beneath it to protect the floor or carpet.
Make sure that there is at least 3 ft. (0.9 m)
of clearance in the front and rear of your
elliptical exerciser and 2 ft. (0.6 m) on each
side.
5. Inspect and properly tighten all parts regularly. Replace any worn parts immediately.
8. Wear appropriate exercise clothes when
exercising; do not wear loose clothes that
could become caught on your elliptical exerciser. Always wear athletic shoes for foot
protection.
9. Hold the the upper body arms or the handlebars when mounting, dismounting, or using
your elliptical exerciser.
10. Keep your back straight while using your
elliptical exerciser; do not arch your back.
11. The pulse sensor is not a medical device.
Various factors, including the userʼs movement, 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.
12. When you stop exercising, allow the pedals
to slowly come to a stop.
13. If you feel pain or dizziness while exercising,
stop immediately and cool down.
6. Keep children under age 12 and pets away
from your elliptical exerciser at all times.
7. Your elliptical exerciser should not be used
by persons weighing more than 350 lbs.
(159 kg).
14. Use your elliptical exerciser only as
described in this manual.
3
BEFORE YOU BEGIN
Thank you for selecting the revolutionary
ordicTrack
N
elliptical exerciser provides an impressive selection of
features designed to make your workouts at home
more effective and enjoyable.
For your benefit, read this manual carefully before
you use the elliptical exerciser. If you have ques-
tions after reading this manual, please see the front
®
1000 elliptical exerciser. The E 1000
E
Upper Body Arm
Pulse Sensor
Water Bottle Holder*
cover of this manual. To help us assist you, note the
roduct model number and serial number before con-
p
tacting us. The model number and the location of the
serial 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.
Fan
Console
Pedal Disc
Handle
Leveling Foot
Ramp
Wheel
Pedal
*Water bottle is not included
4
ASSEMBLY
#8 x 3/4"
Screw (78)–4
5/16" x 1" Patch
Screw (81)–7
5/16" x 1 1/2" Button
Bolt (73)–4
5/16" Washer
(104)–2
5/16" Split
Washer (105)–5
5/16" Locknut
(106)–4
3/8" x 2 1/2" Patch
Screw (88)–14
5/8" Wave
Washer (102)–2
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the
packing materials. Do not dispose of the packing materials until assembly is completed.
In addition to the included tools, assembly requires a Phillips screwdriver and an adjustable
wrench .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The
number following the parentheses is the quantity needed for assembly. Note: Some small parts may have
been preassembled. If a part is not in the hardware kit, check to see if it has been preassembled.
5
1.
To make assembly easier, read the
information on page 5 before you begin.
emove the two packing inserts from the pack-
R
ing materials. With the help of another person,
lace the packing inserts under the front of the
p
Frame (1) as shown. Have the other person
hold the elliptical exerciser to prevent it
from tipping until this step is completed.
Hold the Front Stabilizer (2) under the Frame
(1). Attach the Front Stabilizer with four 3/8" x 2
1/2" Patch Screws (88).
With the help of the other person, remove the
packing inserts and lower the Front Stabilizer
(2) and the Frame (1).
1
1
2
Packing
Inserts
88
88
2. With the help of another person, place the packing inserts under the rear of the Frame (1) as
shown. Have the other person hold the ellip-
tical exerciser to prevent it from tipping until
this step is completed.
Next, hold the Rear Stabilizer (3) under the
Frame (1). Attach the Rear Stabilizer with four
3/8" x 2 1/2" Patch Screws (88).
With the help of the other person, remove the
packing inserts and lower the Rear Stabilizer (3)
and the Frame (1).
2
1
Packing
3
88
88
Inserts
6
3. Tip: Avoid pinching the Wire Harnesses (97,
54). Start all screws before tightening any of
them.
While another person holds the Upright (6) near
he Frame (1), connect the Upper Wire Harness
t
(97) to the Lower Wire Harness (54).
Attach the Upright (6) to the Frame (1) with five
5/16" x 1" Patch Screws (81) and five 5/16"
Split Washers (105).
3
Avoid pinching the Wire
Harnesses (97, 54)
6
97
54
81
1
4. Apply a generous amount of the included
grease to the Pivot Axle (33) and to two 5/8"
Wave Washers (102).
Tip: Avoid pinching the Upper Wire Harness
(97). Insert the Pivot Axle (33) into the Upright
(6). Then, slide a 5/8" Wave Washer (102) onto
each end of the Pivot Axle.
Next, orient an Upper Body Leg (12) as shown.
Make sure that the M10 x 78mm Patch Screw
(71) in the lower end of the Upper Body Leg
is facing away from the Upright (6).
Slide the Upper Body Leg (12) onto the Pivot
Axle (33). Attach the Upper Body Leg with a
5/16" x 1" Patch Screw (81), an Outer Large
Axle Cover (94), and a 5/16" Washer (104).
105
81
4
81
94
104
102
12
71
97
6
Grease
33
102
105
81
104
94
81
12
Attach the other Upper Body Leg (12) in the
same way.
71
7
5. Identify the Right Pedal Plate (107), which is
attached to the Right Pedal (62). The Right
Pedal is marked with a “Right” sticker.
5
Attach the Right Pedal Plate (107) to the Right
edal Arm (8) with three 3/8" x 2 1/2" Patch
P
Screws (88).
Repeat this step to attach the Left Pedal
Plate and the Left Pedal (not shown).
6. Identify the Right Link Arm (10), which is
marked with a “Right” sticker.
Locate the M10 x 78mm Patch Screw (71) in
one end of the Right Link Arm. Tighten the
Patch Screw into the indicated post on the Right
Pedal Arm (8).
62
107
8
88
6
Next, locate the M10 x 78mm Patch Screw (71)
in the right Upper Body Leg (12). Tighten the
Patch Screw into the post on the Right Link Arm
(10).
Repeat this step to attach the Left Link Arm
(not shown).
12
71
Post
Post
8
71
10
8
. While a second person holds the Console (60)
7
near the Upright (6), connect the console wire to
the Upper Wire Harness (97). Then, connect the
console pulse wire to the Hand Pulse Wire (65).
7
60
Insert the excess wire downward into the
pright.
U
Tip: Avoid pinching the wires. Attach the
Console (60) to the Upright (6) with four #8 x
3/4" Screws (78).
Pulse Wire
Avoid pinching
the wires
65
Console Wire
97
6
78
8. Identify the Right Upper Body Arm (31), which is
marked with a “Right” sticker, and orient it as
shown.
Attach the Right Upper Body Arm (31) to the
right Upper Body Leg (12) with two 5/16" x 1
1/2" Button Bolts (73) and two 5/16" Locknuts
(106). Make sure that the Locknuts are in the
hexagonal holes.
Repeat this step to attach the Left Upper
Body Arm (7) to the left Upper Body Leg
(12).
8
7
31
106
73
12
Hexagonal
Holes
12
9
9. IMPORTANT: If the elliptical exerciser has
been exposed to cold temperatures, allow it
to warm to room temperature before plug-
ing in the Power Cord (55). If you do not do
g
this, you may damage the console displays
r other electronic components.
o
Plug the Power Cord (55) into the power socket
at the rear of the elliptical exerciser.
Note: When you plug in the elliptical exerciser for the first time (see HOW TO PLUG IN
THE POWER CORD on page 11), the Ramp
(not shown) will calibrate automatically. The
Ramp will move upward and downward as it
calibrates. When the Ramp stops moving, the
Ramp is calibrated.
IMPORTANT: If the Ramp (not shown) does
not calibrate automatically, see HOW TO
CALIBRATE THE RAMP on page 21 and
manually calibrate the Ramp.
10. Make sure that all parts of the elliptical exerciser are properly tightened. Note: Some hardware may be
left over after assembly is completed. To protect the floor or carpet from damage, place a mat under the
elliptical exerciser.
9
55
10
HOW TO USE THE ELLIPTICAL EXERCISER
HOW TO PLUG IN THE POWER CORD
This product must be earthed. If it should malfunc-
tion or break down, earthing provides a path of least
resistance for electric current to reduce the risk of
electric shock. This product is equipped with a power
cord having an equipment-earthing conductor and an
earthing plug. IMPORTANT: If the power cord is
damaged, it must be replaced with a manufacturerrecommended power cord.
DANGER: Improper connection
of the equipment-earthing 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 earthed. 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.
See drawing 1.
Plug the indicated end of the
power cord into
the socket on
the frame.
1
Socket on
Frame
HOW TO MOVE THE ELLIPTICAL EXERCISER
Due to the size and weight of the elliptical exerciser, moving it requires two persons. Stand in
front of the elliptical exerciser, hold the upright, and
place one foot against one of the front wheels. Pull on
the upright and have a second person lift the handle
on the rear of the frame until the elliptical exerciser will
roll on the front wheels. Carefully move the elliptical
exerciser to the desired location, and then lower it to
the floor.
Pull on
upright
Power
Cord
See drawing 2.
Plug the power
cord into an
appropriate outlet that is properly installed and
earthed in accordance with all
local codes and
ordinances.
Note: Your power cord and outlet may appear different
from those shown in the drawings. IMPORTANT: The
elliptical exerciser is not compatible with GFCIequipped outlets.
2
Outlet
Place
your foot
here
Lift here
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical exerciser rocks slightly on your floor
during use, turn one or both of the leveling feet
beneath the rear stabilizer until the rocking motion is
eliminated.
11
HOW TO EXERCISE ON THE ELLIPTICAL
EXERCISER
o mount the elliptical exerciser, hold the upper body
T
arms and step onto the pedal that is in the lowest
osition. Next, step onto the other pedal. Push the
p
pedals until they begin to move with a continuous
motion.
Note: The crank arms can turn in either direction.
It is recommended that you turn the crank arms in
the direction shown by the arrow; however, for
variety you can turn the crank arms in the opposite direction.
Upper Body Arms
To dismount the elliptical exerciser, wait until the pedals come to a complete stop. Note: The elliptical
exerciser does not have a free wheel; the pedals
will continue to move until the flywheel stops.
When the pedals are stationary, step off the higher
pedal first. Then, step off the lower pedal.
Pedals
Crank Arm
12
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 manual mode of the console, you
can change the resistance of the pedals and the
incline of the ramp 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.
The console features six target toning workouts
designed to work specific areas of the body. The console guides you through each workout with a variety of
exercise instructions while automatically changing the
resistance of the pedals and the incline of the ramp.
The console also offers sixteen intensity control workouts. Each intensity control workout automatically
changes the resistance of the pedals and prompts you
to vary your pedaling pace as it guides you through an
effective workout.
In addition, the console offers two custom workouts
that allow you to create your own workouts and store
them in memory for future use.
To use the manual mode, see page 14. To use a
target toning workout, see page 16. To use an
intensity control workout, see page 18. To create a
custom workout, see page 19. To use a custom
workout, see page 20.
13
HOW TO USE THE MANUAL MODE
4. Follow your progress with the display.
Note: If there is a sheet of clear plastic on the face of
he console, remove the plastic.
t
. Press any button on the console or begin
1
pedaling to turn on the console.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Select the manual mode.
When you turn on the console, the manual mode
will be selected. If you have selected a workout,
reselect the manual mode by pressing any of the
Quick Intensity Control Workouts or Quick Target
Toning Workouts buttons repeatedly until a track
appears in the matrix.
Workouts
Buttons
Track
The far left section of
he display—This section
t
of the display will show
our pedaling pace in rev-
y
olutions per minute (rpm)
and the ramp incline level
for a few seconds each time the ramp incline level
changes. This section of the display will also show
your heart rate when you use the handgrip pulse
sensor (see step 5 on page 15).
The center left section
of the display—This sec-
tion of the display will
show the elapsed time.
Note: During a workout,
except for a custom workout, the display will show the time remaining in the
workout.
The center right
section of the display—
This section of the display
can show your power output in watts, your exercise
intensity in METs, and the
approximate number of calories you have burned.
Press the ALT. button repeatedly to view the
desired exercise information.
3. Begin pedaling and change the resistance of
the pedals and the incline of the ramp as
desired.
As you pedal, change the resistance of the pedals
by pressing the Resistance increase and decrease
buttons. Note: After you press the buttons, it will
take a moment for the pedals to reach the
selected resistance level.
To vary the motion of the pedals, you can change
the incline of the ramp. To change the incline,
press the Ramp increase and decrease buttons.
Note: After you press the buttons, it will take a
moment for the ramp to reach the selected incline
level.
The far right section of
the display—This section
of the display will show
the distance you have
pedaled (in miles) and the
resistance level of the
pedals for a few seconds each time the resistance
level changes.
The matrix—The matrix
will show a track representing 1/4 mile. As you
exercise, indicators will
appear in succession
around the track until the
entire track appears. The
track will then disappear
and the indicators will again begin to appear in
succession.
14
5. Measure your heart rate if desired.
6. Turn on the fan if desired.
If there are
heets of clear
s
plastic on the
etal contacts on
m
the handgrip
pulse sensor,
remove the plastic. In addition,
make sure that
your hands are
clean. To measure
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 your pulse is detected, two or three dashes
will appear in the display and then your heart rate
will be shown. 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.
Contacts
The fan has high and low speed settings. Press
he Fan button repeatedly to select a fan speed or
t
to turn off the fan.
Pivot the fan louvers above the display upward or
downward to direct the airflow from the fan.
Note: If the pedals do not move for about thirty
seconds, the fan will turn off automatically.
7. When you are finished exercising, the console
will turn off automatically.
If the pedals do not move for several seconds, a
series of tones will sound and the console will
pause.
If the pedals do not move for about five minutes,
the console will turn off and the display will be
reset.
When you are finished exercising, unplug the
power cord. IMPORTANT: If you do not do this,
the electrical components of the elliptical exerciser may wear prematurely.
15
HOW TO USE A TARGET TONING WORKOUT
1. Press any button on the console or begin
edaling to turn on the console.
p
hen you turn on the console, the display will
W
light. A tone will then sound and the console will
be ready for use.
As you exercise, the console will display a variety
of exercise instructions. For example, the console
may instruct you to pedal backwards or to use
nly your upper body during certain segments of
o
the workout.
In addition, the colors on the lit muscle display will
indicate your exercise intensity:
2. Select a target toning workout.
To select a target toning workout, press the Quick
Target Toning Workouts button that has the name
of the desired workout.
When you select a target toning workout, the
name of the workout will appear in the display for
a few seconds and a profile of the resistance levels of the workout will scroll across the matrix.
Profile
3. Begin pedaling to start the workout.
Each workout is divided into 30 one-minute segments. One resistance level, one ramp incline
level, and one target pace setting are programmed
for each segment. Note: The same resistance
level, ramp incline level, and/or target pace setting
may be programmed for consecutive segments.
Color Exercise Intensity
Pink Low
Blue Low
Green Medium
Yellow Medium
Orange High
Red High
You will also be prompted to keep your pedaling
pace near the target pace setting for the current
segment. When the words PEDAL FASTER
appear in the display, increase your pace. When
the words PEDAL SLOWER appear, decrease
your pace. When no words appear, maintain your
current pace. IMPORTANT: The target pace set-
tings are intended only to provide motivation.
Make sure to pedal at a pace that is comfortable for you.
During the workout, the workout profile will show
your progress (see the drawing above). The flashing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level 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 or ramp incline level is programmed for the next segment, the resistance
level or the ramp incline level will appear in the
display for a few seconds to alert you. The resistance of the pedals or the ramp incline level will
then change.
16
If the resistance level or the ramp incline level for
the current segment is too high or too low, you can
manually override the setting by pressing the
esistance or the Ramp buttons. However, when
R
the current segment ends, the pedals will automat-
cally adjust to the resistance level for the next
i
segment and the ramp incline will automatically
adjust to the incline level for the next segment.
Note: You can also use the + and - buttons next to
the matrix to adjust the resistance settings during
an intensity control workout.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, simply resume pedaling. The
workout will continue until the last segment of the
profile flashes and the last segment of the workout
ends.
When the workout is completed, the display will
show a time of 0:00. If you continue to pedal after
the workout is completed, the display will continue
to show exercise feedback; however, the display
will not show the elapsed time until you select the
anual mode or a new workout.
m
. Follow your progress with the display.
4
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 15.
17
HOW TO USE AN INTENSITY CONTROL
WORKOUT
. Press any button on the console or begin
1
pedaling to turn on the console.
To increase or decrease the overall intensity of the
workout, press the + and - buttons next to the
matrix. The resistance levels of all remaining seg-
ents in the workout will then increase or
m
decrease proportionately.
When you turn on the console, the display will
light. A tone will then sound and the console will
be ready for use.
2. Select an intensity control workout.
To select an intensity control workout, press the
Quick Intensity Control Workouts button that has
the profile of the desired workout once for a
shorter workout or twice for a longer workout.
When you select an intensity control workout, the
name of the workout will appear in the display for
a few seconds and a profile of the resistance levels of the workout will scroll across the matrix.
Profile
As you exercise, you will be prompted to keep
your pedaling pace near the target pace setting for
the current segment. When the words PEDAL
FASTER appear in the display, increase your
pace. When the words PEDAL SLOWER appear,
decrease your pace. When no words appear,
maintain your current pace. IMPORTANT: The tar-
get pace settings are intended only to provide
motivation. Make sure to pedal at a pace that is
comfortable for you.
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.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, simply resume pedaling. The
workout will continue until the last segment of the
profile flashes and the last segment of the workout
ends.
3. Begin pedaling to start the workout.
Each workout is divided into 20, 30, 45, or 67.5
one-minute segments. One resistance level and
one target pace setting are programmed for each
segment. Note: The same resistance level and/or
target pace setting may be programmed for consecutive segments.
During the workout, the workout profile will show
your progress (see the drawing above). The flashing segment of the profile represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level 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 will appear in the
display for a few seconds to alert you. The resistance of the pedals will then change.
When the workout is completed, the display will
show a time of 0:00. If you continue to pedal after
the workout is completed, the display will continue
to show exercise feedback; however, the display
will not show the elapsed time until you select the
manual mode or a new workout.
4. Follow your progress with the display.
See step 4 on page 14.
5. Measure your heart rate if desired.
See step 5 on page 15.
6. Turn on the fan if desired.
See step 6 on page 15.
7. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 15.
18
HOW TO CREATE A CUSTOM WORKOUT
1. Press any button on the console or begin
edaling to turn on the console.
p
hen you turn on the console, the display will
W
light. A tone will then sound and the console will
be ready for use.
2. Select a custom workout.
To select a custom workout, press the CUSTOM 1
or the CUSTOM 2 button. When you select a custom workout, the words CUSTOM 1 or CUSTOM 2
will appear in the display for a few seconds and a
profile of the resistance levels of the workout will
scroll across the matrix.
Profile
3. Begin pedaling to start the workout, and
program the desired settings.
ach custom workout is divided into 40 one-
E
minute segments. You can program one resistance
evel and one target pace setting for each seg-
l
ment.
To program a resistance level for the first segment,
simply adjust the resistance of the pedals by
pressing the Resistance buttons. To program a target pace for the first segment, simply pedal at the
desired pace.
At the end of the first segment, the workout will
store the current resistance level and your current
pace in memory. Program a resistance level and a
target pace for the second segment as described
above.
Continue exercising for up to forty minutes. Stop
pedaling when you are finished with your workout.
The workout you created will then be stored in
memory. Note: If your workout is less than forty
minutes long, any remaining segments in the
workout will be stored with the default resistance
level and target pace.
4. When the workout is finished, the console will
turn off automatically.
See step 7 on page 15.
19
HOW TO USE A CUSTOM WORKOUT
1. Press any button on the console or begin
edaling to turn on the console.
p
hen you turn on the console, the display will
W
light. A tone will then sound and the console will
be ready for use.
2. Select a custom workout.
To select a custom workout, press the CUSTOM 1
or the CUSTOM 2 button. When you select a custom workout, the words CUSTOM 1 or CUSTOM 2
will appear in the display for a few seconds and a
profile of the resistance levels of the workout will
scroll across the matrix. Note: If only the first
row of indicators in the matrix is lit, see HOW
TO CREATE A CUSTOM WORKOUT on page 19.
Profile
As you exercise, you will be prompted to keep
your pedaling pace near the target pace setting for
the current segment. When the words PEDAL
ASTER appear in the display, increase your
F
pace. When the words PEDAL SLOWER appear,
ecrease your pace. When no words appear,
d
maintain your current pace. IMPORTANT: The
target pace settings are intended only to provide motivation. Make sure to pedal at a pace
that is comfortable for you.
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.
If you stop pedaling for several seconds, a series
of tones will sound and the workout will pause. To
restart the workout, simply resume pedaling. The
workout will continue until the last segment of the
profile flashes and the last segment of the workout
ends.
3. Begin pedaling to start the workout.
Each custom workout can have up to 40 oneminute segments. One resistance level and one
target pace setting are programmed for each segment. Note: The same resistance level and/or target pace setting may be programmed for consecutive segments.
During the workout, the workout profile will show
your progress. The flashing segment of the profile
(see the drawing above) represents the current
segment of the workout. The height of the flashing
segment indicates the resistance level 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 will appear in the
display for a few seconds to alert you. The resistance of the pedals will then change.
4. Change the workout if desired.
If desired, you can change the workout while
using it. To change the resistance level for the
current segment, simply press the Resistance
buttons. At the end of the current segment, the
new resistance level will be stored in memory. To
change the target pace for the current segment, simply change your pedaling pace. At the
end of the current segment, your pace will be
stored in memory. You can continue exercising
and changing the workout for up to forty minutes.
5. Follow your progress with the display.
See step 4 on page 14.
6. Measure your heart rate if desired.
See step 5 on page 15.
7. Turn on the fan if desired.
See step 6 on page 15.
8. When you are finished exercising, the console
will turn off automatically.
See step 7 on page 15.
20
MAINTENANCE AND TROUBLESHOOTING
Inspect and tighten all parts of the elliptical exerciser
egularly. Replace any worn parts immediately.
r
To clean the elliptical exerciser, use a damp cloth and
a small amount of mild soap. IMPORTANT: To avoid
amage to the console, keep liquids away from
d
the console and keep the console out of direct
sunlight.
CONSOLE TROUBLESHOOTING
If the console does not turn on, make sure that the
power cord is fully plugged in.
If the console does not display your heart rate when
you hold the handgrip pulse sensor, or if the displayed
heart rate appears to be too high or too low, see step
5 on page 15.
HOW TO CALIBRATE THE RAMP
If the ramp is not functioning properly, the ramp may
need to be calibrated.
To calibrate the ramp, hold down the Start button and
the Resistance increase button for about 5 seconds
until the display on the console changes.
Next, press the Start button once, and then press the
Ramp increase button. The ramp will move upward
and downward as it calibrates. When the ramp stops
moving, the ramp is calibrated. Then, press the Start
button repeatedly to return to the manual mode.
HOW TO ADJUST THE BELT
If the pedals slip while you are pedaling, even while
the resistance is adjusted to the highest setting, the
belt may need to be adjusted.
To adjust the
belt, first carefully pry off the
right Disc Cover
(41) using a flat
screwdriver.
Next, remove the
four screws (not
shown) from the
center of the
right Pedal Disc
(40). Gently
rotate the Disc away from the elliptical exerciser.
Loosen, but do
not remove, the
three indicated
screws (A).
Insert the shaft of
a screwdriver
downward
between the
Idler (B) and the
Idler Pulley (C).
Pull the top of
the screwdriver
toward the front
of the elliptical exerciser until the Belt (57) is tight.
Then, tighten the three screws.
41
40
B
C
A
57
Reattach the right disc with the four screws and then
reattach the right disc cover.
21
EXERCISE GUIDELINES
WARNING: B
or any exercise program, consult your physician. This is especially important for persons
over age 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 this
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.
22
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
23
PART LIST—Model No. NIEL19708.1 R0509A
Key No. Qty. Description Key No. Qty. Description
1
21Front Stabilizer
31Rear Stabilizer
41Ramp
51Right Ramp Cover
61Upright
71Left Upper Body Arm
81Right Pedal Arm
91Left Pedal Arm
10 1 Right Link Arm
11 1 Left Link Arm
12 2 Upper Body Leg
13 1 Left Lift Arm
14 2 Crank Arm
15 2 Crank Hub
16 1 Hub Spacer
17 1 Large Pulley
18 2 Inner Large Axle Cover
19 1 Crank Spacer
20 1 Crank
21 1 Eddy Mechanism
22 1 Right Lift Arm
23 1 Lift Motor
24 1 Lift Axle
25 1 Lift Pin
26 1 Transformer
27 1 Control Board
28 1 Control Box
29 1 Control Box Cover
30 1 Left Ramp Cover
31 1 Right Upper Body Arm
32 4 Ramp Wheel
33 1 Pivot Axle
34 1 Ramp Axle
35 2 Bushing
36 2 Lift Axle Bushing
37 1 Power Inlet
38 1 Right Shield
39 1 Left Shield
40 2 Pedal Disc
41 2 Disc Cover
42 1 Left Ramp Axle Cover
43 1 Right Ramp Axle Cover
44 1 Front Ramp Cover
45 1 Rear Ramp Cover
46 6 Pivot Bushing
47 1 Reed Switch/Wire
48 4 Stabilizer Cap
1 Frame
9 2 Leveling Foot
4
50 2 Foot
51 2 Wheel
52 1 Left Pivot Cover
53 1 Right Pivot Cover
54 1 Lower Wire Harness
55 1 Power Cord
56 1 Left Pedal Assembly
57 1 Belt
58 1 Clamp
59 4 E-clip
60 1 Console
61 1 Water Bottle Holder
62 1 Right Pedal Assembly
63 4 Upper Body Leg Bushing
64 2 Lift Bracket
65 1 Hand Pulse Grip/Wire
66 4 Pedal Arm Cap
67 2 Small Axle Cover
68 4 Medium Axle Cover
69 1 Lift Motor Stop
70 6 Bearing
71 4 M10 x 78mm Patch Screw
72 2 Hand Grip
73 4 5/16" x 1 1/2" Button Bolt
74 4 #6 x 3/8" Screw
75 2 1/2" Hairpin Cotter Pin
76 8 M8 x 18mm Button Screw
77 4 M6 Locknut
78 41 #8 x 3/4" Screw
79 10 #10 x 1/2" Patch Screw
80 10 #10 Fender Washer
81 7 5/16" x 1" Patch Screw
82 2 3/8" x 1" Flange Screw
83 8 M10 x 25mm Patch Screw
84 2 M10 x 20mm Button Screw
85 2 3/8" Locknut
86 1 1/2" x 1 3/4" Pin
87 2 M12 x 25mm Button Screw
88 14 3/8" x 2 1/2" Patch Screw
89 4 Pedal Arm Bushing
90 2 Snap Ring
91 5 #8 x 1/2" Screw
92 4 3/8" Washer
93 2 M10 x 12.7mm Button Screw
94 4 Outer Large Axle Cover
95 2 3/8" x 3/4" Button Screw
96 2 3/8" x 2 1/2" Button Screw
24
Key No. Qty. Description Key No. Qty. Description
7 1 Upper Wire Harness
9
98 4 M8 x 35mm Button Screw
99 4 M8 Locknut
100 2 3/8" x 1" Patch Screw
101 2 M12 Fender Washer
102 2 5/8" Wave Washer
03 2 3/4" Wave Washer
1
104 10 5/16" Washer
105 5 5/16" Split Washer
106 4 5/16" Locknut
107 1 Right Pedal Plate
108 4 M10 x 1mm Snap Ring
109 1 Left Pedal Plate
Note: Specifications are subject to change without notice. For information about ordering replacement parts,
please see the back cover of this manual. *These parts are not illustrated.
10 10 M6 Split Washer
1
*–10" Ground Wire
*–12" White Jumper Wire F/F
*–12" Black Jumper Wire F/F
*–60" Wire Harness
*–60" Jumper Wire Harness
*
*–Lift Motor Reed Switch/Wire
*–0.531" Metal Spacer
*–Power Jumper Wire
*–Userʼs Manual
*–Hex Key
– 70" Wire Harness
25
EXPLODED DRAWING A—Model No. NIEL19708.1 R
31
33
6
7
52
53
60
61
65
73
72
72
12
12
66
11
10
8
62
18
94
63
63
71
93
67
89
71
18
94
63
63
93
71
67
89
89
68
70
70
100
81
46
46
94
46
46
81
46
46
79
80
80
94
106
106
78
78
78
73
78
78
104
104
102
102
92
107
110
66
9
68
70
70
100
92
59
66
68
32
95
56
109
79
110
80
66
68
32
95
59
88
71
108
108
89
88
88
108
108
0509A
26
EXPLODED DRAWING B—Model No. NIEL19708.1 R
70
4
5
14
14
15
16
17
19
20
22
23
24
26
27
28
29
34
25
32
35
35
36
36
37
38
39
40
40
41
41
43
42
44
45
74
74
75
91
91
78
78
78
78
78
78
78
78
87
84
84
98
98
75
86
101
99
76
76
54
97
55
57
69
103
92
92
21
77
1
3
48
48
49
49
88
88
82
82
2
48
48
50
50
51
51
78
78
96
85
85
96
88
88
83
83
78
99
15
83
83
32
13
87
101
78
78
78
78
78
30
91
64
47
64
76
78
78
78
78
78
78
59
59
78
58
81
81
90
90
103
105
105
81
104
104
104
104
70
0509A
27
ORDERING REPLACEMENT PARTS
To order replacement parts, see the front cover of this manual. To help us assist you, please be prepared to
provide the following information when contacting us:
• the model number and serial number of the product (see the front cover of this manual)
• the name of the product (see the front cover of this manual)
• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED
DRAWING near the end of this manual)
Part No. 283234 R0509A Printed in China © 2009 ICON IP, Inc.
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