SteelFlex XE-3700 User Manual

Steelflex XE-3700

User Manual

XE-3700

Elliptical

Safety Instructions..............................................................................................

Moving .............................................................................................................

Console Panel Functions....................................................................................

Window Displays.................................................................................................

Key................................................................................................................

Quick REF. Opereating Instructions..................................................................

Developing a Fitness Program .........................................................................

Flexibility..........................................................................................................

Exercise Guidelines.........................................................................................

Achieving Your Fitness Goals..........................................................................

Sample Goals..................................................................................................

Keeping An Exercise Diary.................................................................................

Heart Rate Conversion Chart.............................................................................

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SAFETY TIPS

IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS

When using an electrical product, basic precautions should always be
followed, including the following:
Read all instructions before using this exercise product.
Your Steelflex Elliptical is self-generating (requiring no external power
source) and in this mode must be pedaled to power-up the console.
Alternatively, the Elliptical can instead be plugged into an outlet using the
included power supply.

WARNING!

To reduce the risk of burns, fire, electrical shock or injury to persons:

Use this exercise product for its intended use as described in this Owner's
Guide. Do not use attachments not recommended by the manufacturer.
Never drop or insert any object into any opening.

Do not remove the Elliptical side covers. Only an authorized Steelflex
retailer should perform Service.
Never operate this Elliptical if it has a damaged cord or plug, if it is not
working properly, if it has been damaged, or immersed in water. Return
the Elliptical to a retailer for examination and repair.
Do not use outdoors.

CHILDREN

Keep children off your Steelflex Elliptical at all times.
When the Steelflex Elliptical is in use, young children and pets should
be kept at least 10 feet away.

XE-3700

OTHER SAFETY TIPS FOR YOUR STEELFLEX ELLIPTICAL

CAUTION!

If you experience chest pains, nausea, dizziness or shortness of breath,
stop exercising immediately and consult your physician before continuing.

Do not wear clothing that might catch on any part of the Elliptical.
Read this Owner's Guide before operating this Elliptical.

CLEANING

Clean with soap and slightly damp cloth only; never use solvents.

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XE-3700

MOVING

Your Steelflex Elliptical has a pair of transport wheels built into the front
legs.

To move the Steelflex Elliptical, firmly grasp the rear foot assembly, carefully
lift and roll on the transport wheels.

Caution: Our Elliptical is well built and heavy. Take caution and use additional
help if necessary.

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XE-3700

CONTROL

P

ANEL

AND

W

INDOW

DISPLA

YS

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4

WINDOW DISPLAYS

Time:

Indicates elapsed time after pressing start (0-99 minutes and 59 seconds).
Can also be set to count down.

Distance:

Indicates miles traveled in.01 mile increments up to 99.9 .

Speed:

Shown as miles/Hour

Heart Rate:(Pulse)

Shown as beats per minute. You can monitor your heart rate at any time
during a workout.

Calories:

Indicates estimated accumulated calories burned, based on weight,
distance, workload and time.

NOTE:

This information will only display as long as you continue pedaling.

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CONTROL PANEL FUNCTIONS

KEYS

used to scan time,distance,speed,calories and pulse.

Used to set distance and calories during set up.

Clear time and reset by holding the clear reset button
down for 3 seconds.

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Used to turn console on.

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QUICK REFERENCE OPERATING INSTRUCTIONS

WITH EXPRESS COMMAND KEYS

The following is a quick overview of the basic operating features of your product.

Getting started

1.Press Reset

XE-3700

This will activate the LCD display.

This will allow you to scan distance, speed,time,calories and pulse.

2.Press mode

3.Use the

arrows to adjust the distance and calories to

accommodate for a better workout.

CHANGING RESISTANCE

There are two ways to increase your workload. You can pedal faster, or you can
turn the tension knob. The tension knob is located below the console. The
tension knob will adjust to one of 16 levels of resistance.

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TARGET HEART RATE ZONE

Your Target Heart Rate Zone is a percentage of your maximum heart rate. Target
Zone will vary for each individual, depending on age, current level of conditioning,
and personal fitness goals. The American College of Sports Medicine recommends
working-out at a Target Heart Rate Zone of between 60% of maximum heart rate.
See the chart below for convenient reference.

EXAMPLE:

For a 35-year old user: find AGE along the bottom of the chart, follow the AGE
column up to TARGET ZONE bar. RESULTS: 60% of maximum Heart Rate = 111
Beats per Minute, 75% of maximum Heart Rate = 139 Beats per Minute. With this
Target Zone of 111-139 Beats per Minute it is best to enter an average Target Heart
Rate of about 118 Beats per Minute into the Console.

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BENEFITS

Weight Loss-Helps you maintain an optimum exercise level to burn fat.

Efficient-Quantifies your exercise level for maximum benefit.
Time Saver-Makes the most of your limited workout time.
Motivation-Provides encouragement to achieve your fitness goals and reach for

new heights.

WARNING

Consult your physician to determine your target heart rate before using
the heart rate control mode of this product!
The above chart is to be used only as an average reference point and is
in NO WAY a recommendation of your personal abilities!
Medications may affect your heart rate. Consult your physician for specific
advice before exercising.
Do not use this product if you have an acute illness, cold or fever.

STOP EXERCISING IF ANY OF THE FOLLOWING OCCURE:

YOU FEEL FAINT OR DIZZY
YOU EXCEED YOUR MAXIMUM HEART RATE AS SET BY YOUR PHYSICIAN.

！

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10

DEVELOPING

A

FITNESS PROGRAM

Warm Up:
Warming up is an extremely important phase, but unfortunately, it's often an
activity that is ignored and painful, frustrating muscle pulls or strains may
be the result. There are two goals for warm - up: warming up the muscles
of the back and the extremities ( so that you can stretch them without injury),
and slight acceleration of the heart rate so the body can move gradually
into the target heart rate.
Warm - ups should consist of 5-10 minutes of exercises that are not very
demanding: marching in place, stepping side to side and swinging your
arms walking at a pace of about 3.5mph, ect. ( your heart rate should be
between 90 - 120.
A gradual warm - up will do the following:
Produce faster more forceful muscle contractions.
Increase your metabolic rate so oxygen is delivered to the working muscles
more quickly.
Leads to efficient calorie burning by increasing your core body temperature
Prevent injuries by improving the elasticity of your muscles.
Allow you to work out comfortable longer because your energy systems are
able to exercise, preventing the buildup of lactic acid in the blood.
Improves joint range of motion.
Psychologically prepares you for higher intensities by increasing your
arousal and focus on exercise.

Warm - up: Warm - up 5 to 10 minutes before aerobic activity.

Duration: Maintain your exercise intensity for 20 to 60 minutes.

Cool Down: Gradually decrease the intensity of your workout,
then stretch to cool down during the last 5 to
10 minutes.

NOTE: If weight loss is your major goal, a minimum of 30
minutes of aerobic activity five or more times per
week is recommended.

FLEXIBILITY

Adequate flexibility is the ability to move your limbs and joints easily
(through a complete range of motion) the way you need to in order to meet
the callenges of daily life. Fortunately there's a positive reinforcing cycle
between flexibility and activity. Adequate flexibility enables you to maintain
an active lifestyle, and an active lifestyle makes an important contribution
to maintaining adequate flexibility. These relationships grow stronger the
older we become.

When should I stretch?
Any time is a good time to Stretch. In the morning it can work out the kinks
in your back, at work, you can relax your neck and shoulders, and after
work stretch out your lower back. However, your should never do your
stretches before you have had a chance to warm your body up.

How should I stretch?
Perform the following stretches slowly and smoothly until you feel a slight
tugging sensation on the muscles involved. Don't stretch to the point you
feel pain, and don't bounce you could pull a muscle. Hold each stretch for
10 to 20 seconds. Exhale through the stretch, and breathe slowly. This will
keep you from bouncing.

1. Calf ( back of lower leg)

a. Straight knee start with the leg to be stretched approximately
three feet from the wall and the opposite leg on step forward.
Lean toward the wall, keeping your heels down and feet turned
in slightly.
b. Bent knee start same as above, but move approximately one
foot closer to the wall and bend the knee of the back leg to be
stretched.
c. Repeat using the other leg.

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2. Iliotibial Band ( outside of hip)

3. Lower Back, Hips, Groin, and Hamstrings

a. Start with the leg to be stretched one step back and behind the
opposite foot. Move your hips sideways toward the side of your
body being stretched. Keep the upper body away from the wall
and do not bend forward.
b. Repeat using the other leg.

a. Stand with the feet about shoulder- width apart and pointed
straight ahead. If you are pretty flexible and need more of a
stretch, cross one leg in front of the other for a few stretches,
then switch legs.
b. Slowly bend forward from the hips, always keeping your knees
slightly bent.
c. Stretch only to the point where you feel a tugging in the back of
your legs.

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4. Side Bends

5. Quadriceps (front of thigh)

a. Stand with your feet about shoulder - width apart and toes pointed
straight ahead. Keep your knees slightly bent, one hand on
your hip; extend your other arm up and over your head. Slowly
bend at your waist to one side, toward the hand on your hip
b. Extend both arms overhead. Hold your right hand with your left
hand and bend slowly to the left, using your left arm to pull the
right arm gently over the head and down toward the ground.
c. Repeat with other side.

a. Lying on our stomach, pull the heel toward your buttocks with
the opposite hand. Keep the thigh of the leg being stretched
close to the leg on the floor.
b. The same stretch can be done standing. Do not allow the thigh
to come in front of you and do not bend forward at the waist.
c. Do this exercise twice - once on each leg.

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6. Groin (inside of thigh)

7. Hamstrings (back side of upper leg)

8.Gluteus (back of hip)

a. Sit on the floor with the soles of your feet together. Gently push
knees down toward the floor with your elbows.
b. Stand with your feet three to four feet apart and turned out
slightly. Keep the knee of the leg to be stretched straight, and
bend the opposite knee as you move your body toward the
bent leg. Keep your toes pointed forward.
c. Repeat using the other leg

a. Sit with one knee bent and the leg to be stretched out straight.
Reach for the toes of the straight leg with the right hand and
then the left hand.
b. Repeat with the other leg.

a. Lie on your back. Pull one knee up to your chest while keeping
the opposite leg down on the floor with the knee straight.
b. The same may be done standing.
c. Repeat with the other leg.

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9. Anterior Tibialis (front of shin)

10. Iliopsoas (lower back)

a. Stand with all of your weight on one leg. Extend the opposite
leg forward and flex and point at the ankle.
b. Repeat with the other leg.

a. If you have a neck problem, be very careful with this stretch. In a
sitting position (on a mat or rug hold your knees with your hands
and pull them to your chest.
b. Gently roll up and down your spine, keeping your chin down
toward your chest. This will further stretch the muscles along
the spine.
c. Try to roll evenly and with control. Roll back and forth 4 to 8
times or until you feel your back loosen.

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WARNING

Consult your physician to determine your target heart rate before using
the heart rate control mode of this product!
The above chart is to be used only as an average reference point and is
in NO WAY a recommendation of your personal abilities!
Medications may affect your heart rate. Consult your physician for specific
advice before exercising.
Do not use this product if you have an acute illness, cold or fever.

STOP EXERCISING IF ANY OF THE FOLLOWING OCCURE:

YOU FEEL FAINT OR DIZZY
YOU EXCEED YOUR MAXIMUM HEART RATE AS SET BY YOUR PHYSICIAN.

Exercise Guidelines:
The American Council of Sports Medicine (ACSM) recommends the
following exercise guidelines, for healthy aerobic activity:

Warm - up: Warm - up 5 to 10 minutes before aerobic activity.
Duration: Maintain your exercise intensity for 20 to 60 minutes.
Cool Down: Gradually decrease the intensity of your workout, then
stretch to cool down during the last 5 to 10 minutes.
NOTE: If weight loss is your major goal, a minimum of 30 minutes
of aerobic activity five or more times per week is recommended.

XE-3700

1 50-60%

Zone intensity Goal

(%MHR)

Mode

2 60-70%

3 70-80%

4 80-85%

5 85-100%

Improve health and
well-being, decrease
stress, reduce risk factors,

Weight management and
optimal fat burning

Aerobic fitness,

Aerobic / Anaerobic fitness

Anaerobic fitenss for peak
performance and competition

Interval runs to increase
VO2 MAX, speed, economy,
and form.

Increase speed and
improve stride.

Faster pace,
improve stamina.

Easy pace, longer
duration to bulid
endurance.

Very easy, conversational
pace.

Training Zones

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The following chart explains how to determine your target heart rate
for varing levels of intensity. The different levels of intensity will help
you achieve different objectives.

ACHIEVING YOUR FITNESS GOALS

Each of us are individuals with possibly different fitness goals. It is critical to
determine what your goals are when developing a long term fitness program.
STEELFLEX FITNESS Proucts are pleased with your decision in using our
quality products to help reach your fitness goals. Below are some benefits
of exercising. We have listed these to help in reaching your fitness goals:

• Strengthens heart and lungs

• Increases energy

• Lowers blood pressure

• Increases metabolism

• Prevents diabetes

• Strengthens bones

• Strengthens and tones muscles

• Maintains weight loss

• Improves productivity

• Improves sleep

• Reduces stess

• Improves posture and appearance

• Reduces feelings of depression

• Improves sense of well -being

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It's important that your goals are well defined and reachable. Put your goals
in writing. The more specific you are the easier it will be to keep track of
your progress. Setting long term goals are best reached if one incorportates
short term goals in order to reach the overall long term goal.
The STEELFLEX product console provides you with several readouts that
can be used to record your progress. You can track Distance, Calories or
Time. Time is the most important and useful of the test functions.

SAMPLE GOALS:

Goal setting is a popular motivational technique. It's important to set goals
and reward yourself when initiating a new exercise program because
you're attempting to break current patterns and form a new habit. Whether
you use this technique or another, make fitness a priority in your life. You
can achieve the ultimate reward to yourself: you can establish the exercise
habit!
Some sample goals may be:

KEEPING AN EXERCISE Diary

Feel free to photocopy the following weekly and annual log sheet.
By doing so you can pridefully check and return to look at the progress
you have made.

To strengthen my heart by exercising 30 minutes three days a week.
(Goal Measurement: Exercise Time 90 minutes a week.)
To improve my bodies ability to utilize and burn fat at a higher rate
by exercising at a low intensity for 45 minutes per session, 5 days
per week.
(Goal Measurement: Exercise Time = 225 per week).
To decrease work other daily stress by exercising for 20 minutes a
day on work days.
(Goal Mesurement: Exercise Time = 100 minutes per week).

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Week #

Date:___________________
Number hours of sleep:__________________
Weekly Goals:_______________
Scheduled work out time:_______________
Reward:_______________
Level of intensity by % of your predicted maximal heart rate:
__________________

Rating of your percieved exertion (R.P.E., Borg Scale)
6 13 Some What Hard
7 Very, Very Light 14
8 15 Hard
9 Very Light 16
10 17 Very Hard
11 Fairly Light 18
12 19 Very, Very Hard
Photocopy and use on a weekly basis.

Diary

T

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HEART RATE CONVERSION FOR 10 SECONDS (USE AS REFERENCE)

11 = 66 19 = 114 27 = 162

12 = 72 20 = 120 28 = 168

13 = 78 21 = 126 29 = 174

14 = 84 22 = 132 30 = 180

15 = 90 23 = 139 31 = 186

16 = 96 24 = 144 32 = 192

17 = 102 25 = 150 33 = 198

18 = 108 26 = 156 34 = 204

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NO.280,Nangang 3rd Rd., Taiwan 540 R.O.C.

3F28, NO.5, Shin-Yi Rd., Sec.5, Taipei 110 R.O.C.

Tel:[phone] Fax:[phone]

E-mail:[email protected]

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