ITS
Certification
LIFECORE FITNESS
Testing &
..
Sicherheit
geprufte
LC-980 OWNER'S MANUAL
Download from Www.Somanuals.com. All Manuals Search And Download.
CARE AND MAINTENANCE
MEDICAL/SAFETY NOTICE
BENEFITS OF EXERCISE
Failure to read and follow the safety instruc-
tions in this Owner's Manual may result in
serious injury or even death.
Regular exercise improves both the quality
and quantity of life.
Your Elliptical Trainer is made of the highest
quality materials. It is important that you
take care of your Elliptical Trainer on a regular
basis.
The benefits of regular participation in a well-
balanced fitness program include:
1. Read the Owner's Manual and all safety
instructions thoroughly and familiarize
yourself with the Elliptical Trainer before
using it.
1. Your Elliptical Trainer is for indoor use only
and should not be used or stored in damp
areas. Wipe all perspiration from your
Elliptical Trainer after each use.
1. Weight loss
2. Improved body shape and definition
2. Before beginning any exercise program,
consult your physician. He or she can help
evaluate your present fitness level and
determine the exercise program that is the
most appropriate for your age and physical
condition.
2. The Elliptical Trainer should be dusted and
cleaned on a regular basis to stop
build-up of dust. Use Windex or an
alcohol-based cleaner on a clean cloth,
on a regular basis. Do not use any
abrasive cleaners and/or polish as this
will damage the surface.
3. Increased muscle mass, strength,
endurance, power, and definition
4. Enhanced flexibility
3. If you experience any pain or tightness in
your chest, irregular heartbeat, shortness
of breath, faintness, or unusual discomfort
while exercising, stop and consult a physi-
cian before continuing.
5. Increased metabolism
6. Injury prevention
3. Regularly check tightness of nuts, bolts,
and pins, etc.
7. Improved self-esteem
8. Improved aerobic fitness
9. Improved coordination and agility
Refer to the assembly Instructions for Parts
List and Exploded Drawing also See the
back of this Owner's Manual the Warranty.
4. Adult supervision is required at all times
when a child is on or near the Elliptical
Trainer.
5. Keep fingers and limbs, loose clothing and
hair away from moving parts.
A regular exercise program will improve the
quality of your life, give you more energy,
and slow down the aging process
6. All equipment should be checked for wear
before each use. Do not use this equipment
unless all moving parts are working correctly.
Fifteen to thirty minutes, three times a week,
or only one and a half hours a week is a
small price to pay for huge benefits of a
regular exercise program.
7. Care should be taken when getting on or
off this or any exercise equipment.
8. Use only the accessory attachments recom-
mended by the manufacturer.
9. All equipment should be set up and operated
on solid, level surfaces.
IMPORTANT: Also see page 6 of this
manual.
Download from Www.Somanuals.com. All Manuals Search And Download.
HOW THE ELLIPTICAL TRAINER
WORKS
The Elliptical Trainer allows your feet to move
in a natural elliptical path, minimizing the impact
on your hip,knees and ankles Joints.
Dual Action
Handle
The Elliptical Trainer provides smooth, quiet and
variable exercise capabilities with:
Stationary Handle
Tension Control
Knob(Optional)
Hand Pulse
(Optional)
.
The easy adjust Tension Control
Computer
.
Dual Action Handles for total body workout
.
Stationary Handlebar for stability and glute
workout
.
Water Bottle
(Optional)
Large Foot Pedals for different foot
Upright Pivot
positions and workout intensities
Swinging Arm
Flywheel Cover
Upright
Foot Pedal
Central Cover
Fold Pivot
Front Base Tube
Disc Cover
End Cap
Pedal Arm
Rear Base
Tube
Wheel End Cap
Download from Www.Somanuals.com. All Manuals Search And Download.
CHANGING THE TENSION ON
THE ELLIPTICAL TRAINER
ELLIPTICAL TRAINER
HANDLEBARS
ELLIPTICAL TRAINER FOOT PEDAL
POSITIONS
The Elliptical Trainer resistance is controlled
by two methods depending on your Model.
The Elliptical Trainer comes with two Dual
Action Handles and a Stationary Handlebar.
The Elliptical Trainer
Foot Pedals are 14.5
inches long (368mm)
and allow
variable foot
positions depending
on your preference.
METHOD 1. Manual resistance system
The resistance is controlled. By
turning the Tension Control Knob,
located on the upright, below the
console.
IMPORTANT
Always hold the Stationary Handlebar when
getting on and off the Elliptical Trainer.
First time users should familiarize
themselves with using the Elliptical Trainer by
using the Stationary Handlebar first and then
progressing to the Dual Action Handles.
Turn the Tension
Control Knob counter-
clockwise to reduce
resistance, and
clockwise to increase
resistance.
Begin with your feet in the most forward
position and move your feet to the position
that feels most comfortable and best suits
your capabilities.
The further back
your feet are on the
Foot Pedal, the
greater the vertical
height of the
elliptical motion and
the harder the
workout.
METHOD 2. Moniter controlled resistance
system
See moniter instructions.
Once you have familiarized yourself with using
the Elliptical Trainer, you can progress to using
the Dual Action Handles to provide a total body
workout.Hands can be positioned on the Dual
Action Handles at the most appropriate position
for your height and arm length.
For your first few workouts, it is suggested
that your exercise with minimum resistance,
(see Training Guidelines Programs on
pages 7-10)
Download from Www.Somanuals.com. All Manuals Search And Download.
GETTING ON AND OFF THE
ELLIPTICAL TRAINER
Caution should always be taken when
getting on and off any exercise machine.
Please follow the correct procedure below.
USING THE ELLIPTICAL TRAINER
Always try and use the Elliptical Trainer in a
rhythmical and smooth motion.
Lift your right foot
over machine and
place on right Foot
Pedal. Get balanced
and begin your
workout.
Ensure the left Foot
Pedal is in the
lowest position and
grasp the Stationary
Handlebar with both
hands.
The Elliptical Trainer can
be used in a forward or
reverse motion.
Important:
To get off, come to a complete stop and
reverse the procedure.
Always wear rubber-soled shoes, such as
tennis shoes.
It is recommended that you keep at least
one hand on the Stationary Handlebar
when getting on or off. If you are performing
a walking action with your arms, or doing
upper body strength training exercises,
ensure you are well balanced.
Place your left foot
on the left Foot
Pedal and get
secured.
All equipment should be set-up and
operated on solid, level surfaces.
When going in
reverse, bend
your knees
Correct Position:
slightly more. There
is More emphasis is
on the buttocks and
hamstrings in the
reverse motion.
Your body should be
in an upright
position so that your
back is straight.
Keep your head up
to minimize neck
and upper back
strain.
Download from Www.Somanuals.com. All Manuals Search And Download.
WHEELING AND STORING
THE ELLIPTICAL TRAINER
You can use the Elliptical Trainer while either
using the Stationary Handlebar or the Dual
Action Handles. There are 3 basic body
positions to work all your major muscles of
the lower body.
Hamstrings and
Buttocks Position:
The Elliptical Trainer is lightweight, compact,
and portable, and can be easily moved from
room to room, or stored in a closet.
Leaning back in a
sitting type position
concentrates the
workout on the
hamstrings and
buttocks.
1. Move to the front
of the machine and
ensure swing arms
are even (one foot
pedal at top of
Basic Upright Position:
This position utilizes
all the major muscle
groups. Keep your
body in an upright
position with your
head up.
Elliptical Disk and
other at bottom).
2. Grasp the stationary
Handlebar together
and pull back,tip ping
the machine towards
you.
Thigh & Calf Position:
Leaning forward on
the Elliptical Trainer
concentrates the
workout on your
thighs (quadriceps)
and calves.
3. Wheel Elliptical Trainer and store in upright
position (The Elliptical Trainer only takes up
28" x 18.5" of floor space, or 71.5cm x 47cm).
Download from Www.Somanuals.com. All Manuals Search And Download.
SAFETY
USING THE ELLIPTICAL TRAINER
COMPUTER
General Safety Notice
Exercise Safety
Your Elliptical Trainer comes with a Computer
so you can monitor your progress.
FAILURE TO READ AND FOLLOW THE
SAFETY INSTRUCTIONS BELOW AND IN
THE OWNER'S MANUAL MAY RESULT IN
SERIOUS INJURY OR EVEN DEATH.
1. Exercise within your capabilities. Don't
overdo it.
2. Choose a program suitable to your present
condition.
1. Read the Owner's Manual and all
safety instructions thoroughly to
familiarize yourself with the Elliptical
Trainer before using.
3. Start slowly with a warm-up, followed by
your workout, and end gradually with a
cool-down.
2. Before beginning any exercise
program, consult your physician. He or
she can help evaluate your present
fitness level and determine the exercise
program that is most appropriate for
your age and physical condition.
4. Exercise in a smooth, controlled and
continuous motion.
5. Breath regularly while exercising. Do not
hold your breath.
There are many different types and styles
available.
Please refer to the instruction manual of the
computer supplied with your Elliptical Trainer.
6. Drink adequate fluids before, during and
after exercise.
3. If you experience any pain or tightness
in your chest, irregular heartbeats,
shortness of breath, faintness or other
unusual discomfort while exercising,
stop and consult a physician before
continuing.
4. Adult supervision is required at all
times when a child is on or near the
Elliptical Trainer.
5. Keep fingers and limbs, loose clothing
and hair away from moving parts.
6. All equipment should be checked for
wear before each use. Do not use the
equipment unless all moving parts are
working correctly.
7. Care should be taken when getting on
and off this or any exercise equipment.
8. Use only the accessory attachments
recommended by the manufacturer.
9. All equipment should be set up and
operated on solid, level surfaces.
Download from Www.Somanuals.com. All Manuals Search And Download.
TRAINING GUIDELINES
Overload
Aerobic Fitness
Exercise
This is where you exercise at a level above
that which can be carried out comfortably.
The intensity, duration and frequency of
exercise should be above the training
threshold and should be gradually increased
as the body adapts to the increasing
demands. As your fitness level improves, so
the training threshold should be raised.
Working through your program and gradually
increasing the overload factor is important.
The largest amount of oxygen that you can
use per minute during exercise is called your
maximum oxygen uptake (MVO2). This is
often referred to as your aerobic capacity.
Exercise is one of the most important factors
in the overall health of an individual. Listed
among its benefits are:
Increased capacity for physical work
(strength endurance)
The effort that you can exert over a
prolonged period of time is limited by your
ability to deliver oxygen to the working
muscles. Regular vigorous exercise
produces a training effect that can increase
your aerobic capacity by as much as 20 to
30%. An increased MVO2 indicates an
increased ability of the heart to pump blood,
of the lungs to ventilate oxygen and of the
muscles to take up oxygen.
Increased cardiovascular (heart and
arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing
weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in
stress, increase in self-confidence, etc.
Specificity
Different forms of exercise produce different
results. The type of exercise that is carried
out is specific both to the muscle groups
being used and to the energy source
involved.
There is little transfer of the effects of
exercise, e.g. from strength training to
cardiovascular fitness. That is why it is
important to have an exercise program
tailored to your specific needs.
Your Elliptical Trainer's unique design
provides an excellent opportunity for a high
level of overall fitness.
Anaerobic Training
This means "without oxygen" and is the
output of energy when the oxygen supply is
insufficient to meet the body's long term
energy demands. (For example, 100 meter
sprint).
Basic Components of Physical Fitness
Reversibility
There are four all encompassing components
of physical fitness and we need to briefly
define each and clarify its role.
If you stop exercising or do not do your
program often enough, you will lose the
benefits you have gained. Regular workouts
are the key to success.
The Training Threshold
Strength is the capacity of a muscle to exert a
force against resistance. Strength contributes
to power and speed and is of great
Warm Up
This is the minimum level of exercise which
is required to produce significant
improvements in any physical fitness
parameter.
Every exercise program should start with a
warm up where the body is prepared for the
effort to come. It should be gentle and
preferably use the muscles to be involved
later.
Stretching should be included in both your
warm up and cool down, and should be
performed after 3-5 minutes of low intensity
aerobic activity or calisthenic type exercise.
importance to a majority of sports people.
Muscular Endurance is the capacity to exert a
force repeatedly over a period of time, e.g. it
is the capacity of your legs to carry you 10 Km
without stopping.
Progression
As you become fitter, a higher intensity of
exercise is required to create an overload
and therefore provide continued
improvement.
Flexibility is the range of motion about a joint.
Improving flexibility involves the stretching of
muscles and tendons to maintain or increase
suppleness, and provides increased resistance
to muscle injury or soreness.
Warm Down or Cool Down
This involves a gradual decrease in the
intensity of the exercise session. Following
exercise, a large supply of blood remains in
the working muscles. If it is not returned
promptly to the central circulation, pooling of
blood may occur in the muscles.
Cardio-Respiratory Endurance is the most
essential component of physical fitness. It is
the efficient functioning of the heart and lungs.
Download from Www.Somanuals.com. All Manuals Search And Download.
Heart Rate
Pulse Count
Endurance Circuit Training
As you exercise, so the rate at which your
heart beat also increases. This is often used
as a measure of the required intensity of
exercise. You need to exercise hard enough
to condition your circulatory system, and
increase your pulse rate, but not enough to
strain your heart.
The pulse count (on your wrist or carotid
artery in the neck, taken with two index
fingers) is done for ten seconds, taken a few
seconds after you stop exercising. This is for
two reasons: (a) 10 seconds is long enough
for accuracy, (b) the pulse count is to
approximate your BPM rate at the time you
are exercising. Since heart rate slows as you
recover, a longer count isn't as accurate.
Cardiovascular endurance, muscle strength,
flexibility and coordination are all necessary
for maximum fitness. The principle behind
circuit training is to give a person all the
essentials at one time by going through your
exercise program moving as fast as possible
between each exercise. This increases the
heart rate and sustains it, which improves the
fitness level. Do not introduce this circuit
training effect until you have reached an
advanced program stage.
Your initial level of fitness is important in
developing an exercise program for you. If
you are starting off, you can get a good
training effect with a heart rate of 110-120
beats per minute (BPM). If you are fitter, you
will need a higher threshold of stimulation.
The target is not a magic number, but a
general guide. If you're above average
fitness, you may work quite comfortably a
little above that suggested for your age
group.
Body Building
Is often used synonymously with strength
training. The fundamental principal here is
OVERLOAD. Here, the muscle works against
greater loads than usual. This can be done by
increasing the load you are working against.
To begin with, you should exercise at a level
that elevates your heart rate to about 65
to 70% of your maximum. If you find this is
too easy, you may want to increase it, but it
is better to lean on the conservative side.
The following table is a guide to those who
are keeping fit. Here we are working at
about 80% of maximum.
Age
25 30 35 40 45 50 55 60 65
Periodization
As a rule of thumb, the maximum heart rate
is 220 minus your age . As you increase in
age, so your heart, like other muscles, loses
some of its efficiency. Some of its natural loss
is won back as fitness improves.
Target Heart Rate
This is the term used to vary your exercise
program for both physiological and
10 Second
Count
26 26 25 24 23 22 22 21 20
psychological benefits. In your overall program,
you should vary the workload, frequency and
intensity. The body responds better to variety
and so do you. In addition, when you feel
yourself getting "stale", bring in periods of
lighter exercise to allow the body to recuperate
and restore its reserves. You will enjoy your
program more and feel better for it.
Beats per
Minute
The following table is a guide to those who
are "starting fitness".
156 156 150 144 138 132 132 126 120
Don't push yourself too hard to reach the
figures on this table. It can be very
uncomfortable if you overdo it. Let it happen
naturally as you work through your program.
Remember, the target is a guide, not a rule, a
little above or below is just fine.
Age
25 30 35 40 45 50 55 60 65
Target Heart Rate
10 Second
Count
23 22 22 21 20 19 19 18 18
Two final comments: (1) don't be concerned
with day to day variations in your pulse rate,
being under pressure or not enough sleep
can affect it; (2) your pulse rate is a guide,
don't become a slave to it.
Beats per
Minute
138 132 132 126 120 114 114 108 108
Download from Www.Somanuals.com. All Manuals Search And Download.
Muscle Soreness
Rest Periods
For the first week or so, this may be the only
indication you have that you are on an
exercise program. This, of course, does
depend on your overall fitness level. A
confirmation that you are on the correct
program is a very slight soreness in most
major muscle groups. This is quite normal
and will disappear in a matter of days.
Once you start your exercise program, you
should continue through to the end. Do not
break off halfway through and then restart at
the same place later on without going
through the warm-up stage again.
The rest period required between strength
training exercises may vary from person to
person. This will depend mostly on your
level of fitness and the program you have
chosen. Rest between exercises by all
means, but do not allow this to exceed two
minutes. Most people manage with half
minute to one minute rest periods.
If you experience major discomfort, you may
be on a program that is too advanced or you
have increased your program too rapidly.
If you experience PAIN during or after
exercise, your body is telling you something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your
movement in any way while exercising.
Clothes should be light enough to allow the
body to cool. Excessive clothing that causes
you to perspire more than you normally
would while exercising, gives you no
advantage. The extra weight you lose is
body fluid and will be replaced with the next
glass of water you drink. It is advisable to
wear a pair of gym or running shoes or
"sneakers".
Breathing During Exercise
Do not hold your breath while exercising.
Breathe normally as much as possible.
Remember, breathing involves the intake
and distribution of oxygen, which feeds the
working muscles.
Download from Www.Somanuals.com. All Manuals Search And Download.
PROGRAMS
PROGRAM 1: Initial Conditioning Program
The program you follow should be
determined by your fitness level, available
time and goals. It is highly recommended
that you review pages 7-9 and obtain a
better understanding of your capabilities and
the intensity that best suits you and your
goals.
PROGRAM 3: Advanced Conditioning
Program
Frequency:
Duration:
Intensity:
3-4 times per week
20-30 minutes
Frequency:
Duration:
Intensity:
4-6 times per week
30-60 minutes
60-70% of age predicted
maximum heart rate
80-90% of age predicted
maximum heart rate
First time exercisers should follow Program
#1 and gradually build up both the time and
intensity of your workout. If you are already
a regular exerciser, you may wish to follow
Program #2.
Stepping Speed: Less than 50 strides per
minute
Stepping Speed: 60-80 strides per minute or
more
When first starting an exercise program, the
emphasis should be placed on gradually
building up to 20-30 minutes of continuous
activity, not on achieving and maintaining a
specific exercise intensity. Once 20-30
minutes of continuous activity can be
performed, the emphasis can be moved to
gradually building up the time for which you
exercise at the recommended intensity level.
This program should be followed for the first
6-8 weeks of training.
This program should be undertaken only by
those individuals having a need to develop
and maintain the highest levels of
cardiovascular fitness. As an alternative to
continuous high intensity exercise, an interval
training format can be followed during which
short bouts (30-60 seconds) of high intensity
exercise (faster stride speed) are alternated
with longer bouts (1-2 minutes) of lower
intensity exercise.
Always remember to warm up and cool
down and never try to over do it; moderation
and consistency is the secret to long term
results.
PROGRAM 2: Intermediate Conditioning
Program
Frequency:
Duration:
Intensity:
3-5 times per week
20-45 minutes
70-80% of age predicted
maximum heart rate
Stepping Speed: 50-60 strides per minute
In most cases, this program will produce results
consistent with the fitness goals for the majority
of the general fitness population. Training at
higher levels of frequency, duration and
intensity than these is normally reserved for the
competitive athlete.
Download from Www.Somanuals.com. All Manuals Search And Download.
STRETCHING
3.Back Stretch
Stretching should be included in both
your warm up and cool down, and should
be performed after 3-5 minutes of low
intensity aerobic activity or calisthenic
type exercise. Movements should be
performed slowly and smoothly, with no
bouncing or jerking. Move into the
stretch until slight tension, not pain, is
felt in the muscle and hold for 20-30
seconds. Breathing should be slow,
rhythmical and under control, making
sure never to hold your breath.
6.Buttocks, Hips, Abdominal Stretch
While keeping both shoulders in contact
with the ground, gently pull knee toward the
ground. Hold for 20-30 seconds and release.
Repeat for opposite side.
With arms
extended and hips
directly over feet,
lower upper body
below hand level by
bending at the
knees. Hold for 20-
30 seconds and
release.
1.Quadriceps Stretch
4.Rear Upper Arm
Stretch
7.Inner Thigh Stretch
Reach behind
body with one hand,
grasp top of foot and
pull heel toward
buttocks while
maintaining an erect
and upright posture.
Hold for 20-30
seconds and release.
Repeat for opposite
leg.
Grasp elbow and
pull hand toward
midline of the body
while maintaining an
erect and upright
posture. Hold for 20-
30 seconds and
With soles of feet
together, lean
forward from the
waist while applying
downward pressure
to the inside of the
knees. Hold for 20-
30 seconds and
release.
release. Repeat for
opposite arm.
8.Chest, Shoulder,
Upper Arm Stretch
2.Calf, Achilles Stretch
5.Hamstring, Lower
Back Stretch
Keeping back leg
straight and foot flat
on floor with toes
pointed straight
ahead, move hips
forward by bending
knee on front leg.
Hold for 20-30
Move buttocks
forward away from
arms while keeping
arms extended back
and palms on ground.
Hold for 20-30
Holding thigh
against upper body,
extend leg toward
ceiling. Hold for 20-
30 seconds. Repeat
for opposite leg.
seconds and release.
seconds and release.
Repeat for opposite
leg.
Download from Www.Somanuals.com. All Manuals Search And Download.
Download from Www.Somanuals.com. All Manuals Search And Download.
|