NordicTrack E 5.4 User Manual

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USERʼS MANUAL

Model No. : NTIVEL77014.0 Serial No. : ___________

CAUTION

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

QUESTIONS ?

If you have questions, or if there are missing parts, please contact us:

UK Call: 0330 1231045 From Ireland: 053 92 36102

Website: www.iconsupport.eu

E-mail: csuk@iconeurope.com

Write:

ICON Health & Fitness, Ltd. Unit 1D Fryers Way, Ossett, WF5 9TJ UK

Write the serial number in the space above for reference.

Serial number decal

Visit our website

www.iconsupport.eu

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TABLE OF CONTENTS

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

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2

IMPORTANT PRECAUTIONS

. . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3

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

WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4

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

HOW TO OPERATE THE ELLIPTICAL. . . . . . . . . . . . . . . . . . . .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10

FEATURES OF THE CONSOLE . . . . . . . .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11

EXERCISE GUIDELINES. . . . . . . . . . . . . . . . .

. . . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16

EXPLODED DRAWINGS. . . . . . . . . . . . . . . . . . . . . . . . .

. . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18

PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . .

. . . . . . . . . .

. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19

ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Last Page

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IMPORTANT PRECAUTIONS

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. Use the elliptical only as described in this manual.

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

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

5. Keep the elliptical indoors, away from moisture and dust. Place the elliptical on a level surface, with a mat beneath it to protect the oor or carpet. Make sure that there is at least 3 ft. (0.9 m) of clearance in the front and rear of the elliptical and 2 ft. (0.6 m) on each side.

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

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

8.The elliptical should not be used by persons weighing more than 250 lbs. (115 kg).

9. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the elliptical. Always wear athletic shoes for foot protection while exercising.

10. Hold the handlebars or the upper body arms when mounting, dismounting, or using the elliptical.

11. 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.

12. The elliptical does not have a freewheel; the pedals will continue to move until the ywheel stops. Reduce your pedaling speed in a controlled way.

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

14. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down.

WARNING : To reduce the risk of serious injury, read all important precautions and

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

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BEFORE YOU BEGIN

Thank you for purchasing the ellipitcal NordicTrack® E 5.4. The elliptical provides an array of features designed to make your workouts at home more effective and enjoyable.

For your benet, read this manual carefully before you use the elliptical. If you have questions

after reading this manual, please see the front cover of this manual. To help us assist you, note the product model

number and serial number before contacting us. The model number is

NTIVEL77014.0

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.

WARNING DECAL PLACEMENT

This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, call the telephone number on 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.

115 Kg

ENGLISH

115 Kg

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ASSEMBLY

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 tool(s), assembly requires a Phillips screwdriver and an adjustable wrench.

As you assemble the exercice bike, 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: If a part is not in the hardware kit, check to see if it has been preassembled.

NO 26*2

NO 92*1

NO 83*4

NO 33*6 NO 34*6

NO 29*2 NO 30*2

NO 14*4 NO 16*4

NO 22*6 NO 91*1

NO 39*6 NO 40*6 NO 22*6

NO 13*3

NO 22*3

NO 34*3

NO 19*2

NO 21*2

NO 22*2

NO 23*2

NO 21*2 NO 22*2 NO 23*2

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STEP 1

Fasten front stabilizer (37) with 2 Allen bolts (83) from the underside of stabilizer. Fasten Rear stabilizer (82) with 2 Allen bolts (83).

STEP 2

I. Carefully lift the Handlebar Post (18) until it is vertical. Put the front plastic cover (90) into the Handlebar post (18). Connect the Upper Computer Cable (35) and the Lower Computer Cable (36).

II. Remove the loosely tted Allen bolts (34),

spring washers (22) and curved washers (33) from the Main Frame and lower the Handlebar

Post (18) into position. Loosely re-t the Allen

Bolt (34), Spring washer (22) andCurved Washers (33) and align the Handlebar Post so it is straight Then tighten the Allen bolts fully

STEP 3

Fasten footplate support bars (28R+L) from the crank with coated Allen bolts (23), spring washers (22) and at washers (21). Secure the plastic cover (56) onto footplate support bar with screw (55).

33 22 34 35

90 36

28R

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STEP 4

I. Slide the upper swing bar Left and Right (8) onto the Center Shaft and secure using curved washers (19) 2 coated Allen Bolts (23), 2 wave washers (21), 2 spring pad (22).

II. Fit the lower swing bar Left and Right (15) by slotting them into the upper swing bar Left and Right

(8) and loosely t 4 Allen bolts (14) and 4 nut (16).

III. Fasten footplate support bars (28R+L) parallel (don’t incline) to the lower swing bars (15R+L) and

secure it with Allen bolts (26),washers (29) and nylon lock nuts (30). Then put the plastic cover (31) onto footplate support bar left and right with screws (32)

IV. Fit the upper swing bar and lower swing bar and secure it 4 Allen bolts (14) and 4 nut (16)tighten fully. Then put the plastic cover (7) onto swing bar left and right with screws (9),Secure the plastic cover (17) with screws (9) and (11)

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34 22 13

25R

40 22 39

25L

STEP 5

Fasten right footplate (25R) with Allen bolts (39),spring pad (22),washer (40) from the right footplate support bar and secure it tightly. Do the same for the left pedal.

STEP 6

Fasten Handle Bar (10) to Handlebar Post and secure it with Allen Bolt (34), Curved washer (13) and spring pad(22).

STEP 7

Fasten computer rack (12) to Handlebar Post and secure it with screws (11)

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STEP 8

Connect the Upper Computer Cable and two hand pulse cable (6) with the cable on the back of computer (1).Sit the computer (1) onto its bracket and secure in place using the 4 screws.

STEP 9

Secure plastic cover (12) onto the handlebar post with a screw(11)

Note: Before using the machine, make sure all the screws are fasten tightly.

Now your machine is ready for use.

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MAKE YOUR FITNESS GOALS A REALITY WITH IFIT.COM

With your new iFit-compatible fitness equipment, you can use an array of features on iFit.com to make your fitness goals a reality:

Exercise anywhere in the world with customizable Google Maps.

Download training workouts designed to help you reach your personal goals.

Measure your progress by competing against other users in the iFit community.

Upload your workout results to the iFit cloud and track your accomplishments.

Set calorie, time, or distance goals for your workouts.

Choose and download sets of weight-loss workouts.

Go to iFit.com to learn more.

CONSOLE DIAGRAM

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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 with the touch of a button. While you exercise, the console will display continuous exercise feedback. You can also measure your heart rate using the handgrip heart rate monitor.

The console offers a selection of onboard workouts. Each workout automatically changes the resistance of the pedals as it guides you through an effective workout. You can also set a calorie, distance, or time goal.

The console also features an iFit mode that enables the console to communicate with your wireless network through an optional iFit module. With the iFit mode, you can download personalized workouts, create your own workouts, track your workout results, race against other iFit users, and access many other features. To purchase

an iFit module at any time, go to www.iFit.com or call the telephone number on the front cover of this manual.

You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise.

To use the manual mode, see this page. To use the sound system, see page 19. To use an onboard workout, see page 20. To use a set-a-goal workout, see page 21. To use an iFit workout, see page 22. To change console settings, see page 24.

Note: If there is a sheet of plastic on the display, remove the plastic.

HOW TO USE THE MANUAL MODE

1. Begin pedaling or press any button on the console to turn on the console.

When you turn on the console, the display will turn

on. The console will then be ready for use.

2. Select the manual mode.

Press the Home button or press either the Speed

button or the Calorie button repeatedly to select the manual mode.

If a wireless iFit module is not inserted into the con-

sole and connected to iFit, the manual mode will be selected automatically.

3. Change the resistance of the pedals as desired.

As you pedal, change the resistance of the pedals by

pressing the Resistance increase and decrease buttons or by pressing one of the numbered Resistance buttons.

Note: After you press a button, it will take a moment

for the pedals to reach the selected resistance level.

4. Follow your progress with the display.

The display can show the following workout

information:

Calories (Cals.)—This display mode will show the approximate number of calories you have burned.

Calories per Hour (Cals./Hr)—This display mode will show the approximate number of calories you are burning per hour.

Distance (Dist.)—This display mode will show the distance that you have pedaled in miles or kilometers.

Pulse—This display mode will show your heart rate

when you use the handgrip heart rate monitor (see step 5).

Resistance (Resist.)—This display mode will show

the resistance level of the pedals for a few seconds each time the resistance level changes.

Speed—This display mode will show your pedaling

speed in miles per hour or kilometers per hour.

Time—When the manual mode is selected, this

display mode will show the elapsed time. When a workout is selected, this display mode will show the time remaining in the workout.

The matrix offers several display tabs. Press the

Display button until the desired tab is shown. You can also press the increase and decrease buttons next to the Enter button.

Speed—This tab will show a profile of the speed set-

tings of the workout. A new segment will appear at the end of each minute.

My Trail—This tab will show a track that represents

1/4 mile (400 m). As you exercise, the flashing rectangle will show your progress. The My Trail tab will also show the number of laps you complete.

Calorie—This tab will show the approximate amount

of calories you have burned. The height of each segment represents the amount of calories burned during that segment.

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As you exercise, the workout intensity level bar

will indicate the approximate intensity level of your exercise.

When a wireless iFit module is con-

nected, the wireless symbol at the top of the display will show the strength of your wireless signal. Four arcs indicate full signal strength.

To exit the manual mode or a workout, press the

Home button. If necessary, press the Home button again.

Change the volume level of the

console by pressing the volume increase and decrease buttons.

5. Measure your heart rate if desired.

If there are sheets of plastic on the metal contacts

on the handgrip heart rate monitor, remove the plastic. To mea-

sure your heart rate, hold the handgrip heart rate monitor with your palms resting against the contacts. Avoid

moving your hands or gripping the contacts tightly.

When your pulse is detected, a heart symbol in the

calorie display will flash each time your heart beats, one or two dashes will appear, and then your heart rate will be shown. For the most accurate heart rate reading, hold the contacts for at least 15 seconds.

If the display does not show your heart rate, make

sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the contacts tightly. For optimal performance, clean the contacts using a soft cloth; never

use alcohol, abrasives, or chemicals to clean the contacts.

6. Turn on the fan if desired.

The fan has high and low

speed settings. Press the fan increase and decrease buttons repeatedly to select a fan speed or to turn off the fan.

Note: If the pedals do not move for about thirty sec-

onds, 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 tone

will sound, the console will pause, and the time will flash in the display. To resume your workout, simply resume pedaling.

If the pedals do not move for several minutes and the

buttons are not pressed, the console will turn off and the display will be reset.

Note: The console features a display demo mode,

designed to be used if the exercise bike is displayed in a store. When the demo mode is turned on, the console will show a preset presentation. To turn off the demo mode, see HOW TO CHANGE CONSOLE SETTINGS on page 24.

HOW TO USE THE SOUND SYSTEM

To play music or audio books through the console sound system while you exercise, plug a 3.5 mm male to 3.5 mm male audio cable (not included) into the jack on the console and into a jack on your MP3 player, CD player, or other personal audio player; make sure that the audio

cable is fully plugged in. Note: To purchase an audio cable, see your local electronics store.

Next, press the play button on your personal audio player. Adjust the volume level using the volume increase and decrease buttons on the console or the volume control on your personal audio player.

HOW TO USE AN ONBOARD WORKOUT

1. Begin pedaling or press any button on the console to turn on the console.

When you turn on the console, the display will turn

on. The console will then be ready for use.

2. Select an onboard workout.

To select an onboard workout, press the Speed but-

ton or the Calorie button repeatedly until the desired workout appears in the display.

When you select an onboard workout, the display will

show the duration of the workout and the name of the workout. A profile of the speed settings of the workout will appear in the matrix.

The maximum resistance level and the maximum

speed for the workout will also appear in the display.

3. Begin pedaling to start the workout.

Contacts

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Each workout is divided into one-minute seg-

ments. One resistance level and one target speed is programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments.

During the

workout, the profile on the speed tab will show your progress. The flashing segment of the profile represents the current segment of the workout. The height of the flashing segment indicates the target speed 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 and/or target speed is programmed for the next segment, the resistance level and/or target speed will appear in the display for a few seconds to alert you. The resistance of the pedals will then change.

As you exercise, you will be prompted to keep your

pedaling speed near the target speed for the current segment. When an upward-pointing arrow appears

in the display, increase your pedaling speed. When a downward-pointing arrow appears, decrease

your pedaling speed. When no arrow appears, maintain your current pedaling speed.

IMPORTANT: The target speed is intended only to

provide motivation. Your actual pedaling speed may be slower than the target speed. Make sure to pedal at a speed 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. IMPORTANT:

When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment.

The workout will continue in this way until the last

segment ends. To stop the workout at any time, stop pedaling. The time will flash in the display. To resume the workout, simply resume pedaling.

4. Follow your progress with the display.

See step 4 on page 17.

5. Measure your heart rate if desired.

See step 5 on page 18.

6. Turn on the fan if desired.

See step 6 on page 19.

7. When you are finished exercising, the console will turn off automatically.

See step 7 on page 19.

HOW TO USE A SET-A-GOAL WORKOUT

1. Begin pedaling or press any button on the console to turn on the console.

When you turn on the console, the display will turn

on. The console will then be ready for use.

2. Set a calorie, distance, or time goal.

To set a calorie, distance, or time goal, first press the

Set A Goal button.

Next, press the increase and decrease buttons next

to the Enter button until the name of the desired goal appears in the display. Then, press the Enter button.

Then, press the increase and decrease buttons next

to the Enter button to set the desired goal.

3. Begin pedaling to start the workout.

Each workout is divided into one-minute segments.

You can manually change the resistance of the ped-

als as desired during the workout by pressing the Resistance buttons.

Note: If you manually change the resistance during

a calorie goal workout, the length of the workout will adjust automatically to ensure that you meet your calorie goal.

Note: The calorie goal is an estimate of the

number of calories that you will burn during the workout. The actual number of calories that you burn will depend on various factors such as your weight. In addition, if you manually change the resistance during the workout, the number of calories you burn will be affected.

The workout will continue in this way until the calorie,

distance, or time goal is reached. To pause the workout, stop pedaling. The time will pause in the display. To resume the workout, simply resume pedaling.

4. Follow your progress with the display.

As you exercise, the calories, time, or distance dis-

play will count down until the desired goal is reached.

See step 4 on page 17.

5. Measure your heart rate if desired.

See step 5 on page 18.

6. Turn on the fan if desired.

Profile

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See step 6 on page 19.

7. When you are finished exercising, the console will turn off automatically.

See step 7 on page 19.

HOW TO USE AN IFIT WORKOUT

You must have an iFit module to use an iFit workout. To purchase an iFit module at any time, go to

www.iFit.com or call the telephone number on the front cover of this manual.

Note: To use an iFit module, you must have access to a computer with an internet connection and a USB port. You will also need an iFit.com membership. To use a wireless iFit module, you must also have your own wireless network including an 802.11b/g/n router with SSID broadcast enabled (hidden networks are not supported).

1. Begin pedaling or press any button on the console to turn on the console.

When you turn on the console, the display will turn

on. The console will then be ready for use.

2. Insert the iFit module into the console.

To use an iFit workout, make sure that the iFit module

is inserted in the console.

IMPORTANT: To satisfy exposure compliance

requirements, the antenna and transmitter in the iFit module must be at least 8 in. (20 cm) from all persons and must not be near or connected to any other antenna or transmitter.

3. Select a user.

If more than one user is registered on your iFit

account, you can switch users in the iFit main screen. Press the increase and decrease buttons next to the Enter button to select a user.

4. Select an iFit workout.

To select an iFit workout, press one of the iFit but-

tons. Before some workouts will download, you must add them to your schedule on www.iFit.com.

Press the Map button, the Train button, or the Lose

Wt. button to download the next workout of that type in your schedule.

Press the Compete button to compete in a race that

you have previously scheduled.

Press the Track button to re-run a recent iFit workout

from your schedule. Next, press the increase and decrease buttons to select the desired workout. Then, press the Enter button to start the workout.

For more information about the iFit workouts,

please see www.iFit.com.

When you select an iFit workout, the display will show

the duration of the workout and the approximate number of calories you will burn. The display may also show the name of the workout. If you select a competition workout, the display may count down to the beginning of the race.

Note: The iFit buttons may also run demo workouts.

To use the demo workouts, remove the iFit module from the console and press one of the iFit buttons.

5. Start the workout.

See step 3 on page 20.

During some workouts, an audio coach will guide you

through your workout. You can select a setting for the audio coach (see HOW TO CHANGE CONSOLE SETTINGS on page 24).

To stop the workout at any time, stop pedaling. The

time will flash in the display. To resume the workout, simply resume pedaling.

6. Follow your progress with the display.

See step 4 on page 17.

The My Trail tab will show a map of the trail or it will

show a track and the number of laps you complete.

During a competition workout, the Compete tab will

show your progress in the race. As you race, the top line in the matrix will show how much of the race you have completed. The other lines will show other competitors. The end of the matrix represents the end of the race.

7. Measure your heart rate if desired.

See step 5 on page 18.

8. Turn on the fan if desired.

See step 6 on page 19.

9. When you are finished exercising, the console will turn off automatically.

See step 7 on page 19.

For more information about the iFit mode, go to www.iFit.com.

Page 15

HOW TO CHANGE CONSOLE SETTINGS

1. Select the settings mode.

To select the settings mode, press the Settings

button.

The display will show the total number of hours that

the exercise bike has been used and the total distance (in miles or kilometers) that has been pedaled on the exercise bike.

If an iFit module is connected to the console, the

display will show the words WIFI MODULE or USB MODULE.

If no module is connected, the display will show the

words NO IFIT MODULE. If no module is connected, some of the settings options will not be available.

2. Navigate the settings mode.

While the settings mode is selected, the matrix of the

display will display several optional screens. Press the decrease button next to the Enter button repeatedly to select the desired optional screen.

The lower section of the display will show instructions

for the selected optional screen. Make sure to follow

the instructions shown in the lower part of the display.

3. Change settings as desired.

Demo—The console features a display demo mode,

designed to be used if the exercise bike is displayed in a store. While the demo mode is turned on, the console will show a preset presentation when it is not in use. Press the Enter button repeatedly to turn the demo mode ON or OFF.

Units—The currently selected unit of measurement

will appear in the display. To change the unit of measurement, press the Enter button repeatedly. To view distance in miles, select ENGLISH. To view distance in kilometers, select METRIC.

Contrast Level—The currently selected contrast

level will appear in the display. Press the Resistance increase and decrease buttons to adjust the contrast level.

Trainer Voice—The currently selected setting for

the audio coach will appear in the display. Press the Enter button repeatedly to turn the audio coach ON or OFF.

Default Menu—The default menu will appear when

you press the Home button. Press the Enter button repeatedly to select the manual mode or the iFit menu as the default menu.

Check Status—The words CHECK WIFI STATUS

or CHECK USB STATUS will appear in the display.

Press the Enter button. After a few seconds, the status of the iFit module will appear in the display. To exit this display, press the Settings button.

Send/Receive—The words SEND/RECEIVE DATA

will appear in the display. Press the Enter button. The console will then check for iFit workouts and firmware downloads.

4. Exit the settings mode.

Press the Settings button to exit the settings mode.

Page 16

HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER

To mount the elliptical exerciser, hold the upper body arms and step onto the pedal that is in the lowest position. Then, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.

Note: The pedal discs can turn in either direction. It is recommended that you move the pedal discs in the direction shown by the arrow; however, for variety, you may turn the pedal discs in the opposite direction.

The upper body arms are designed to add upper-body exercise to your workouts. As you exercise, push and pull the upper body arms to work your arms, shoulders, and back. To focus on lower-body exercise, hold the upper body arms but do not push or pull them as you exercise. rciser, 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 ywheel stops.

When the pedals are stationary, step off the highest

pedal rst. Then, step off the lower pedal.

HOW TO USE THE ELLIPTICAL

Inspect and tighten all parts of the elliptical regularly.

Replace any worn parts immediately. To clean the elliptical, use a damp cloth and a small amount of mild detergent.

Important: To avoid damaging the console, keep liquids away from the console and keep the console out of direct sunlight.

MAINTENANCE AND TROUBLESHOOTING

Page 17

EXERCISE GUIDELINES

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.

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.

Burning Fat—To burn fat effectively, you must exercise 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.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretch-

ing 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.

WARNING: Before beginning this

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

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

Page 18

EXPLODED DRAWING—Model No. NTIVEL77014.0

25L

25R

28L

28R

38L

38R

Item.92

Item.93

Item.94

12345

Item.91

Page 19

PART LIST—Model No. NTIVEL77014.0

Item

1 2 3 4 5 6 7 8 9

11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 46 47

Description

Computer Screw

End Cap Φ32 Hand pulse pads Φ32

screw M2.5*33 Hand pulse cable 550mm Center Shaft Plastic Cover L Handrail welding Self- tapping screw M4*15 Handlebar welding screw M5*15 computer rack

Washer Φ8*Φ16*1.5T

Allen Bolt M8*43 Lower Swing Bar welding Nut M8 Central shaft cover Handlebar Post

Wave Washer Φ17*Φ22*0.5T

Bearing 6203-2RS

Wsher Φ8*Φ24*2T Spring Washer Φ8

Allen Bolt M8*20

Foam Φ32*3T*510mm

Footplate Allen Bolt M10*82 Bearing 6200-2RS Footplate Support Bar

Washer Φ10*Φ19*2T

Nut M10 Plastic Cover Self- tapping screw M4.5*20

Washer Φ8*Φ19*1.5T

Allen Bolt M8*20 5mm Upper computer cable 1100mm Lower computer cable 900mm Front stabilizer Front End Cap Allen Bolt M8*35

Washer Φ8*Φ16*2T

Screw M5*12 Footplate welding Wire 520mm

Fly Wheel Φ280*105*32

Chain Adjuster Set Flange Screw Axle Cap

Qty.

1 4 4 2 4 2 2 2 8 1 3 1 3 4 2 4 1 1 2 4 6

4 2 2 2 4 2 2 3 2 2 6 9 1 1 1 1 6 8

2 1 1 2 2 2

Item

48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 91 92 93 94

Description

Drill Screw M5*15 Sensor with Cable 800mm

C-Sharp Clip Φ8 Curved Washer Φ10*Φ15*0.5T Washer Φ10*Φ15*1.0T

Oppress Pole

Axis Φ10*42

Screw M5*7.5 Crank Connect Cover Bearing 2203-2RS

C-Sharp Clip Φ40 Tube Spacer Φ17.5*Φ22*12mm

Allen Bolt M6*15mm Plastic Cover Round Cover Self- tapping screw M4.5*25 Chain Cover Drill Screw M5*20 Hexagon Screw M8*20 Nut M8 Cross

Washer Φ5*Φ14*1.5T

Self- tapping screw M4.5*15 Allen Bolt M6*15mm Hexagon Screw M8*50 Allen Bolt M8*12mm Round Metal Plate welding C-Sharp Clip Belt 550J6

Belt Wheel Φ350*20.1 Curved Washer Φ20*Φ25*0.5T Washer Φ20*Φ25*1.0T

Bearing 6004-2RS Real End Cap Front stabilizer Allen Bolt M8*90mm Main Frame DC Cable

Washer Φ20*Φ25*2T

C-Sharp Clip Motor Plastic Cover Plastic Cover Allen key wrench 5mm Allen key wrench 6mm Combination wrench Adaptor

Qty.

1 1 1 2 1 1 2 2 2 2 2 8 2 2 4 1 6 2 2 2 2 2 2 2 4 1 2 1 1 1 1 2 2 1 4 1 1 1 1 1 1 1 1 1 1 1

Page 20

ORDERING REPLACEMENT PARTS

To order replacement parts, please see the front cover of this manual. To help us assist you, 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)

IMPORTANT RECYCLING INFORMATION FOR E. U. CUSTOMERS

This electronic product must not be disposed of in municipal waste. To preserve the environment, this product must be recycled after its useful life as required by law. Please use recycling facilities that are authorized to collect this type of waste in your area. In doing so, you will help to conserve natural resources and improve European standards of environmental protection. If you require more information about

safe and correct disposal methods, please contact your local city ofce or the

establishment where you purchased this product.

TECHNICAL SPECS.

Product dimensions : (L x l x h) : 143 x 68 x 153 cm Product weight : 60 Kg