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YOUR FIRST WORKOUT ON THE STAIRMASTER
®
FREECLIMBER
®
EXERCISE SYSTEM
1. Warm up with light calisthenics and easy stretching exercises for at
least five minutes before beginning your exercise program.
2. Hold onto the handlebars and step up onto the pedals. Stand up
straight. The pedals will sink slowly toward the floor.
3. Select the MANUAL exercise program so you can control the pace of
your first workout and get used to the exercise motion. Press
[MANUAL] and then press [ENTER]. The console will return to
the start screen if you do not press [ENTER] within 60 seconds.
4. The console will prompt you to enter your body weight. Enter your
weight in pounds (or kilograms if the console is set up for metric
units). Correct entry errors by pressing [CLEAR] before you press
[ENTER].
5. The console will prompt you to enter your intensity level. Enter your
desired intensity level. Correct entry errors by pressing [CLEAR] before
you press [ENTER].
6. The console will prompt you to enter the workout time in one minute
increments between 5 and 99 minutes. Press [1], [0], [ENTER] to
exercise for ten minutes. If you do not start exercising within 60
seconds, the console will return to the start screen.
Begin Exercising
7. Take deep, comfortable steps. Do not let the pedals touch the floor or
contact the upper stop. When you begin to exercise, the MANUAL
BASIC OPERATING INSTRUCTIONS
!
WARNING
IF AT ANY TIME DURING YOUR WORKOUT YOU FEEL CHEST PAIN,
EXPERIENCE SEVERE MUSCULAR DISCOMFORT, FEEL FAINT, OR ARE SHORT OF
BREATH, STOP EXERCISING IMMEDIATELY. IF THE CONDITION PERSISTS, YOU
SHOULD CONSULT YOUR MEDICAL DOCTOR IMMEDIATELY.