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STEP 5 – Attaching the Stationary Bar
a) Insert the Stationary Bar into the Vertical Tube.
Please make sure the Wires are protruding
out of the top, and align the holes in the
bottom of the Stationary Bar with the holes
in the top of the Vertical Tube.
b) Insert the three Allen Bolts with a Curved
Washer and Spring Washer per Allen Bolt.
Tighten all Allen Bolts.
Note: Do not pinch the wires.
STEP 6 – Attaching the Water Bottle Holder
a) Align the two holes of the Vertical Tube
with the two holes in the Water Bottle Holder.
Secure the Holder with two Phillips Bolts.
b) Insert Water Bottle into the Holder. Be sure to
wash the bottle before usage.
Figure 5 – Install Stationary Bar
Figure 6 – Install Water Bottle Holder
water bottle
vertical tube
M5 x 16mm
phillips bolt
water bottle
holder
stationary bar
vertical tube
vertical tube
pulse wires
vertical tube wire
M8 curved
washer
M8 spring
washer
M8 x 20mm
allen bolt
IMPORTANT:
If you are over 35 and have been inactive
for several years, you should consult your
physician, who may or may not recommend
a graded exercise test.
If you are just beginning your exercise program,
your target heart rate range should be roughly
at 60% of your maximum heart rate. As you
become more conditioned (or if you are already
in good cardiovascular shape) you can increase
your target heart rate to 70%-85% of your
maximum heart rate. Remember, your
target heart rate is only a guide.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
•Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
•Pregnant
• Balance Impairment
•Taking medications that affect heart rate
KNOWING THE BASICS
Physical fitness is most easily understood by
examining its components, or "parts".
There is widespread agreement that these
five components comprise the basics of
physical training:
CARDIORESPIRATORY ENDURANCE - the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your elliptical trainer will improve this.
MUSCULAR STRENGTH - the ability of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises.
MUSCULAR ENDURANCE - the ability of a muscle, or
a group of muscles, to sustain repeated contractions
or to continue applying force against a fixed object.
Push-ups are often used to test endurance of arm
and shoulder muscles.
FLEXIBILITY - the ability to move joints and use
muscles through their full range of motion. The
sit-and-reach test is a good measure of flexibility of
the lower back and backs of the upper legs.
BODY COMPOSITION - often considered a compo-
nent of fitness. It refers to the makeup of the body in
terms of lean mass (muscle, bone, vital tissue and
organs) and fat mass. An optimal ratio of fat to lean
mass is an indication of fitness, and the right types of
exercises will help you decrease body fat and
increase or maintain muscle mass. To help track your
progress we have provided a Workout Progress Chart
on page 24.
A COMPLETE EXERCISE PROGRAM
How often, how long and how hard you exercise,
and what kinds of exercises you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an athlete
training for high-level competition would follow a
different program than a person whose goals are
good health and the ability to meet work and
recreational needs.
IMPORTANT
Please review this section before you begin exercising.
EXERCISE GUIDELINES
(continued on next page)