Schwinn Elliptical Trainer 438 User Guide

Elliptical Traiiner Model 438

ASSEMBLY GUIDE and

OWNER’S MANUAL

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Assembly Guide

Owner’s Manual

Parts Diagram.......................................3 Safeguards..........................................17

Parts List ..............................................4 Features..............................................19

Hardware List.......................................5 Operation............................................20

Assembly Instructions..........................6 Maintenance.......................................46

Fitness Guide .....................................48

Workout Log ......................................57

Warranty.............................................58

FOR DETAILED INSTRUCTIONS AND INFORMATION ON

HOW TO USE AND CARE FOR YOUR SCHWINN^®ELLIPTICAL

TRAINER MODEL 438, REFER TO THE OWNER’S MANUAL

SECTION STARTING ON PAGE 17.

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Tools Required

The tools below are required during the assembly of your Schwinn^®438 ellipitcal

trainer. They are included with the product.

4mm Allen Wrench

5mm Allen Wrench

Open End Wrench

Philips Screwdriver

6mm Allen Wrench

Complete Parts Diagram

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Console #2

Fan Assy #3

Front Stabilizer Assy #4

Left Pedal Arm Assy #7

Lower Left Handlebar Assy #6

Handlebar Jct Cover Set #5

Left Upper Handlebar #8

Left Mast Cover #12

Lower Handlebar Cover Set #9

Right Mast Cover #13

Lower Right Handlebar Assy #10

Complete Rear Rail Assy #14

Sub Pedal Arm Assy #17

Right Pedal Arm Assy #15

Console Mast Assy #18

Right Upper Handlebar #16

Complete Static Handlebar #19

Right Crank Cover #20

Shroud Plug #25

Left Crank Cover #21

AC Adaptor #23

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Step #1

8.2x18x1.5T Curve Washer

#35 (Qty 6)

8x25 Button Head Bolt #36

(Qty. 6)

Step #3

Step #4, #5, and #10

8x15 Socket Cap Head Bolt 8.2x15x1.2T Arc Washer #43 5x8 Pan Head Screw #11

#26 (Qty 4)

(Qty 4)

(Qty 11)

Step #6

Step #7 and #8

12.5x25x1.0T Arc Washer

#32 (Qty 4)

10.2x25x1.5T Flat Washer

#33 (Qty 2)

20.5x29x1.5T Wave Washer

#27 (Qty 4)

Step #8

10x1.5 Nylon Hex Nut #34

(Qty 2)

4x16 Self-Tap Round Head

Screw #41 (Qty 2)

10.3x35x2T Flat Washer #28

(Qty 2)

Step #8 and #9

Step #9

8x50 Carriage Bolt #37

(Qty 2)

Nylon Hex Nut #29 (Qty 4)

8x10 Set Screw #30 (Qty 4)

4x16 Self-Tapping Round

Head Screw #41 (Qty 4)

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Introduction

Read and follow each step carefully and in proper order to avoid missing any

steps. Be sure to have all parts and tools on hand for a particular step before

beginning assembly for that step. If you discover parts are missing, contact

Customer Service at 800-864-1270.

Step 1—Assemble the Front Stabilizer and Rear Rail Assembly

1–1 Attach the Front Stablizer (#4)

to the Main Frame with two (2)

Button Head Bolts (#36) and

Parts

N/A Main Frame (Qty 1)

Front Stabilizer (Qty 1)

two (2) Curve Washers (#35).

#14 Rear Rail Assembly (Qty 1)

1–2 Attach the Rear Rail Assembly

(#14) to the Main Frame with

four (4) Button Head Bolts (#36)

and four (4) Curve Washers

(#35).

Hardware

#35 8.2x18x1.5T Curve Washer

(Qty 6)

#36 8x25 Button Head Bolt

(Qty 6)

Main Frame

Figure A–1

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Step 2—Assemble the Console

2–3 Separate the two halves of the

Fan Assembly (#3) by removing

the ﬁve (5) screws.

Parts

Console (Qty 1)

Fan Assembly (Qty 1)

2–4 Place the rear half of the Fan

Assembly (#3) on the back of

the Static Handlebar (#19).

#19 Static Handlebar (Qty 1)

2–1 Remove the six (6) Round Head

Machine Screws (#1) from the

Console (#2).

2–5 Place the front half of the Fan

Assembly (#3) on the front of

the Static Handlebar (#19), and

reinstall the ﬁve (5) screws you

removed from the Fan Assembly

(#3) in step 2–3.

2–2 Attach the Console (#2) to the

Static Handlebar (#19) with the

six (6) Round Head Machine

Screws (#1) you removed in the

previous step.

2–6 Plug the Fan Assembly (#3) into

the Console (#2).

Fan Screw

Figure A–2

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Step 3—Attach the Console Mast to the Main Frame

3–1 Securely attach the “zip tie” at

Parts

the bottom of the Console Mast

(#18) to the computer cable from

the Main Frame, and pull the

“zip tie” and attached computer

cable through the Console Mast

(#18) from the top.

N/A Main Frame (Qty 1)

#18 Console Mast (Qty 1)

#25 Shroud Plug (Qty 4)

Hardware

#26 8x15 Socket Cap Head Bolt

3–2 Insert the Console Mast (#18)

into the Main Frame, and attach

with four (4) Socket Cap Head

Bolts (#26) and four (4) Arc

Washers (#43).

(Qty 4)

#43 8.2x15x1.2T Arc Washer

(Qty 4)

3–3 Place Shroud Plugs (#25) in the

holes in the Main Frame.

Main Frame

Figure A–3

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Step 4—Attach the Console to the Console Mast

4–1 Attach the Console/Fan/Static

Parts

Handlebar Assembly (#2, #3,

and #19) to the Console Mast

(#18) with four (4) Pan Head

Screws (#11).

Console (Qty 1)

Fan Assembly (Qty 1)

#18 Console Mast (Qty 1)

#19 Static Handlebar (Qty 1)

Hardware

#11 5x8 Pan Head Screw (Qty 4)

Figure A–4

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Step 5—Attach Mast Covers

Parts

#12 Left Mast Cover (Qty 1)

#13 Right Mast Cover (Qty 1)

#18 Console Mast (Qty 1)

5–1 Slide the Left Mast Cover (#12)

over the Console Mast Pivot,

and attach with two (2) Pan

Head Screws (#11).

5–2 Slide the Right Mast Cover

(#13) over the Console Mast

Pivot, and attach with 3 Pan

Head Screws (#11).

Hardware

#11 5x8 Pan Head Screw (Qty 5)

Console Mast Pivots

Figure A–5

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Step 6—Attach the Sub Pedal Arm Assemblies and Crank Covers

Parts

6–2 Install the Nylon Hex Nut (#34)

on the right Pivot Tube bolt.

#17 Sub Pedal Arm Assy (Qty 2)

#20 Right Crank Cover (Qty 1)

#21 Left Crank Cover (Qty 1)

6–3 Align the Wheel on the Sub

Pedal Arm Assembly (#17)

in the track on the Rear Rail

Assembly.

Hardware

#32 12.5x25x1.0T Arc Washer

6–4 Place the Right Crank Cover

(#20) on the right Pivot Tube

(#22).

(Qty 4)

#33 10.2x25x1.5T Flat Washer

(Qty 2)

#34 10x1.5 Nylon Hex Nut (Qty 2)

#41 4x16 Self-Tapping Round Head

Screw (Qty 2)

6–5 Secure the Right Crank Cover

(#20) with the Self-Tapping

Round Head Screw (#41).

6–6 Repeat steps 6–1 through 6–5

for the left Pivot Tube using the

Left Crank Cover (#21).

6–1 Place the Sub Pedal Arm

Assembly (#17), two (2) Arc

Washers (#32), and one (1) Flat

Washer (#33) on the right Pivot

Tube (#22), as shown in the

ﬁgure close-up below.

Track

Figure A–6

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Step 7—Attach the Pedal Arm Assemblies

7–1 Remove the two (2) 8x1.25x10

Parts

Button Head Bolts (#39), a

8x1.25x20 Button Head Bolt

(#40), and a Pedal Arm Bracket

(#42) from the Right Pedal Arm

Assembly (#15).

Left Pedal Arm Assembly

(Qty 1)

#15 Right Pedal Arm Assembly

(Qty 1)

#17 Sub Pedal Arm Assy (Qty 2)

7–2 Attach the Right Pedal Arm

Assembly (#15) to the Sub

Pedal Arm Assembly (#17) with

a Wave Washer (#27), a Pedal

Arm Bracket (#42), two (2)

8x1.25x10 Button Head Bolts

(#39), and a 8x1.25x20 Button

Head Bolt (#40).

Hardware

#27 20.5x29x1.5T Wave Washer

(Qty 2)

7–3 Repeat steps 7–1 and 7–2 for the

Left Pedal Arm Assembly (#7).

42 39

Figure A–7

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Step 8—Attach the Upper Handlebar Assemblies

8–1 Attach the Right Upper

Parts

Handlebar (#16) to the Console

Mast (#18) with a Flat Washer

(#28), a Wave Washer (#27), and

a Nylon Hex Nut (#29).

Left Upper Handlebar (Qty 1)

#16 Right Upper Handlebar

(Qty 1)

#18 Console Mast (Qty 1)

8–2 Repeat step 8–1 for the Left

Upper Handlebar (#8).

Hardware

#27 20.5x29x1.5T Wave Washer

(Qty 2)

#28 10.3x35x2T Washer Flat

(Qty 2)

#29 Nylon Hex Nut (Qty 2)

Figure A–8

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Step 9—Attach the Lower Handlebar Assemblies

9–1 Attach the Lower Right

Parts

Handlebar Assembly (#10) to

the Right Upper Handlebar

(#16) using the two (2) Set

Screws (#30).

Lower Left Handlebar Assembly

(Qty 1)

Left Pedal Arm Assembly

(Qty 1)

9–2 Attach the Lower Right

Handlebar (#10) to the Right

Pedal Arm Assembly (#15)

using a Nylon Hex Nut (#29),

and a Carriage Bolt (#37).

Left Upper Handlebar (Qty 1)

Lower Handlebar Cover Set

(Qty 2)

#10 Lower Right Handlebar

Assembly (Qty 1)

#15 Right Pedal Arm Assembly

(Qty 1)

9–3 Secure the Lower Handlebar

Cover Set (#9) to the Lower

Right Handlebar Assembly

(#10) with two (2) Self-Tapping

Round Head Screws (#41).

#16 Right Upper Handlebar

(Qty 1)

9–4 Repeat steps 9–1 through 9–3

for the Lower Left Handlebar

Assembly (#6).

Hardware

#29 Nylon Hex Nut (Qty 2)

#30 8x10 Set Screw (Qty 4)

#37 8x50 Carriage Bolt (Qty 2)

#41 4x16 Self-Tapping Round Head

Screw (Qty 4)

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Figure A–9

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Step 10—Attach the Handlebar Junction Cover Set

10–1 Attach the Handlebar Junction

Parts

Cover Set (#5) to the Right

Upper Handlebar (#16) with two

(2) Pan Head Screws (#11) and

the Cap.

Handlebar Junction Cover Set

(Qty 2)

Left Upper Handlebar (Qty 1)

#16 Right Upper Handlebar

(Qty 1)

10–2 Repeat step 10–1 for the Left

Upper Handlebar (#8).

Hardware

#11 5x8 Pan Head Screw (Qty 4)

Cap

Figure A–10

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Important Safety Information

Do not discard this Owner’s Manual. It contains important information on the

proper and safe operation of your Schwinn^®Elliptical Trainer Model 438.

The following is a list of warning labels used throughout this manual:

Warning: Indicates a potentially hazardous situation which, if not avoided, could

result in death or serious injury.

WARNING!

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%,,)04)#!, "%&/2% 3%26)#).' 4()3

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#/..%#4%$ -!9 #!53% %,%#42)#!,

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Fitness Safeguards and Warnings

Before starting any exercise program, obtain a medical exam to conﬁrm your

ﬁtness level and ability to perform the planned program. See your physician; he

or she can help establish the correct exercise frequency, intensity (target heart rate

zone), and time appropriate for your particular age and condition.

The following ﬁve warnings listed below are located on the warning label afﬁxed

to the computer console mast of the machine:

• Read and understand the “Owner’s Manual” before using this equipment.

• If you feel unusual pain, dizziness, shortness of breath, chest tightness or

discomfort, STOP all use, and consult your physician immediately.

• Misuse or abuse of this equipment may lead to serious injury.

• Keep children away from this equipment, and supervise teenagers using it.

• Replace this or any other warning label if damaged, illegible, or missing.

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Other Important Safeguards and Warnings

• The equipment is not designed for, and is not safe for, use by people weighing

more than 300 pounds (136 kilograms).

• Follow all instructions in the Schwinn^®Elliptical Trainer Model 438 Assembly

Guide and Owner’s Manual. Use the machine only as outlined in the manual’s

operating instructions.

• The owner must ensure that all users of this equipment are adequately informed

of all warnings, precautions, and instructions.

• Keep the area within 39 inches (100 centimeters) of the equipment on all sides

clear of all obstructions, children, bystanders, and pets.

• Warn bystanders to keep a safe distance from the equipment, especially from the

moving pedals.

• Use the equipment only on a solid, level surface. Cover the ﬂoor or carpeting

beneath the equipment for protection.

• Keep ﬁngers and other objects away from moving parts of the equipment.

• Always wear athletic shoes for foot protection. Do not wear loose clothing that

could become entangled in the drive mechanism.

• Do not allow anyone other than the user to touch the machine while it is in

operation.

• Care should be taken when mounting or dismounting the machine.

• Do not operate in damp or wet conditions.

• Before each use, inspect the equipment for loose, broken, or worn parts. If any

are present, do not use the equipment.

• The safety of the equipment can only be ensured if it is regularly examined and

maintained. (See the maintenance section of the Schwinn^®Elliptical Trainer

Model 438 Assembly Guide and Owner’s Manual.)

• Service the equipment only in accordance with the maintenance section in the

Schwinn^®Elliptical Trainer Model 438 Assembly Guide and Owner’s Manual.

Always disconnect the power supply before servicing the machine.

• This elliptical is for home use only. Do not use in a commercial, institutional, or

rental setting.

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Schwinn^®Model 438 Features

■

Synchronized Arms

For a total body workout.

■

Heavy Duty Construction

Sturdy construction stands up to the most intense

workout environment.

■

Foot Platform

Two-piece, padded, open-ended foot plates for

all sizes that move along with your natural foot

motion.

Computer

Feature-packed computer with 16 levels of

resistance and 24 programs. Backlit LCD with

LED and scrolling alphanumeric prompts.

Four User Settings

Reprogramming not required for multiple-user

households.

■

Grip and Telemetric Heart Rate

For monitoring your workouts.

3-Speed, Adjustable Air-Flow Fan

Keeps you cool while you workout.

Transport Wheels

Built-in transport wheels allow a single individual

to easily move and position the elliptical trainer

across any ﬂat surface.

■

Frame Stabilizers

Oversize frame stabilizers for added stability.

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Using Your Schwinn^®Elliptical Trainer Model 438

Before operating your Schwinn^®438 elliptical trainer, read the

warnings listed on pages 17 and 18 of this manual.

CONSULT YOUR PHYSICIAN BEFORE STARTING

ANY EXERCISE PROGRAM. He or she can help establish

the exercise frequency, intensity, (including determining your

maximum and minimum heart rate and target heart rate zones),

and the exercise time appropriate for your particular age and

condition.

If you have not been exercising or are pregnant or have a

heart condition or any physical limitation, failure to consult

your physician before engaging in physical exercise, such as

using this elliptical trainer, could result in serious injury or

death. If while using this elliptical trainer you have any pain

or tightness in your chest, an irregular heart beat, shortness of

breath, feel faint, or have any discomfort, STOP and consult

your physician immediately.

Getting Started

Plug the AC adapter into the back of the console.

To start using your Schwinn^®elliptical trainer, stand on the

foot pedals, with the front of your shoes close to the front

edge of the foot platform. Place your hands at a comfortable

position on the upper body arms. Move your highest foot

forward, and follow the natural path of the machine.

Start on a level that is comfortable to familiarize yourself with

the machine. Once you are comfortable, start adjusting the

level to achieve the desired workout.

■

Full Body/Lower Body

You can use your Schwinn^®elliptical trainer for a complete

body workout or lower body workout only. If you choose

not to use your arms, place them on the stationary handles

in front of you. Remember, the more muscles you use, the

more calories you burn.

■

Forward/Reverse

You can use your Schwinn^®438 elliptical trainer in the

forward and reverse directions to vary the muscles you work

out. This will also vary your workout, helping you to stay

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motivated. To change directions, simply slow the pedals

down until they stop, and switch directions.

■

Resistance Control

You can change the resistance level in your Schwinn^®438

elliptical trainer at any time during your workout. Adjusting

your level will allow you to increase or decrease your

intensity level. Use the console to control the resistance.

Overview of the Schwinn^®438 Elliptical Computer

Your Schwinn^®438 elliptical trainer is equipped with a

versatile computer console, which includes:

• Backlit LCD

• LED and scrolling alpha-numeric prompts

• 3 speed, air-ﬂow direction adjustable fan

• Magazine rack

• Four user settings

• Quick Start

• One manual program

• Ten proﬁle programs

• Three heart rate control programs

• Four user settings

• Eight custom user-deﬁned programs (two for each of the

four user settings)

• Time trial program

• Fitness test

• Calorie goal

• BMI (Body Mass Index)

• Recovery mode

• Results mode

• Fitness summary

• Switchable English/metric capability

• Auto shut-off

This computer provides you with important information about

your workout as well as controls the resistance levels. The

following sections describe how to utilize the many functions

this computer provides. Keep this manual accessible for future

reference, as you will want to experiment with the various

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functions while you become familiar with your Schwinn^®438

elliptical trainer.

Computer Console Design

Before we discuss using the speciﬁc functions of the computer,

let’s get familiar with the display, the different features, and

various buttons located on the console.

LCD Display

The large LCD (Liquid Crystal Display) screen located in the

center of the console is your information center. This display

is divided into sections that provide information about your

workout and any preset information you may have input into

the computer.

The display provides a large main window that indicates the:

• PROGRAM selection and

• RESISTANCE LEVEL.

The smaller windows across the bottom show:

• INTERVAL TIME and TIME,

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• RPM and WATTS, DISTANCE, and

• HEART (PULSE) RATE.

The next larger window on the right side of the display shows:

• SPEED and CALORIES,

• ENGLISH or METRIC operating mode, and

• the motion indicator relative to your SPEED.

The icon also indicates that the program is running. The large

main area of the display shows the program proﬁle you are

using. Within this proﬁle are “bricks,” or rectangles, that are

stacked vertically and indicate the relative resistance level and

course proﬁle. The computer is capable of offering 16 different

levels of resistance. One “brick” represents the lowest level,

and eight “bricks” represent the highest level. You can view

your exercise level by referencing the level numbers displayed

on the left and right side of the “brick” display. Levels 1, 3, 5,

7, 9, 11, 13, and 15 display on the left side and levels 2, 4, 6,

8, 10, 12, 14, and 16 display on the right. The highest value

displayed is the resistance level at which you are working out.

In addition, you will notice there are 12 columns of these

“bricks” lined up horizontally across the bottom of the display

center. Each proﬁle program is 50 columns or “intervals” long,

so each of these columns or “intervals” represents one-ﬁftieth

of your workout time. For example, if you enter a workout

time of 25 minutes, each column or “interval” time will last

a duration of 30 seconds. Since the display shows the ﬁrst 12

columns of your workout program as you progress through

the workout, the program will scroll to the left. The ﬂashing

“bricks” on the left-most column let you know where you

are in your workout, and other columns to the right show the

upcoming course proﬁle.

The manual, heart rate control, custom, and time trial

programs will display in the 12-interval columns, as viewed

on the LCD screen, and do not scroll as you advance through

the workout.

■

Alphanumeric Display

Within the LCD display the computer features a “message

center” that prompts you to input speciﬁc data and values

to make the elliptical trainer easy to operate and gets you to

your workout quickly.

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Using the Schwinn^®438 Computer

■

LCD Display Descriptions

TIME

Displays the workout time. The

time will count down from the

time you entered when beginning

the program and shows the time

remaining for your workout. The

time starts to count up once it

reaches zero.

INTERVAL TIME

Displays the interval time. The

interval time will count down,

showing the time remaining before

the program moves to the next

column.

RPM

Displays the current pedal

revolutions per minute (rpm).

WATTS

Displays the current power you

are producing at a given resistance

level. A watt is a measure of

workload similar to horsepower

(in fact, one horsepower is equal to

746 watts).

DISTANCE

PULSE

Displays the estimated distance

traveled (miles or kilometers).

Displays your current heart rate

beats per minute (bpm). You must

grip each heart rate contact sensor

pod to enable the computer to

detect your heart rate.

SPEED

Displays the estimated speed (miles

or kilometers per hour).

CALORIES

Displays the estimated calories you

have burned during the exercise.

■

Console Buttons and Button Functions

START/PAUSE Used to start and pause the

workout. When in a program,

pressing this button will pause the

workout. Press this button again to

restart the clock and the program

where you left off.

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UP/DOWN

Used to change resistance level or

to adjust values such as program

time.

ENTER

SCAN

Conﬁrms or enters your selection.

These three buttons enable the user

to alternately view INTERVAL

TIME or TIME, RPM or WATTS,

and SPEED or CALORIES.

RESET

Pressing RESET in the Program

mode will bring you back to the

“ENTER PROGRAM” screen.

Pressing the RESET button down

for 2 seconds will reset the console,

perform the “power-up” step, and

erase all memory information.

QUICK START

RESULTS

When the screen displays “ENTER

PROGRAM,” pressing this button

will start the Manual program. This

is a “one-touch” way of starting the

Manual program.

Press START/PAUSE ﬁrst, and

then press this button to end the

program and see the summary

results of your workout: TOTAL

TIME, TOTAL DISTANCE,

AVERAGE SPEED, AVERAGE

WATTS, AVERAGE PULSE,

and TOTAL CALORIES. Once

you press this button, your workout

will end. You cannot go back and

resume your workout where you

left off. See START/PAUSE above

for information regarding pausing

and resuming your workout.

RECOVERY

FAN

Press this button to measure and

obtain your heart rate recovery

score. See the section “Recovery

Test” on page 30.

The console features a fan with

adjustable louvers to direct airﬂow

to cool you off while working out.

Pressing this button turns the fan on

or off.

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■

Auto Shut-Off (Sleep Mode)

The console will automatically shut off in approximately

two minutes without use or input. There is no on/off switch.

Information Mode

The computer enables you to switch between English or

metric units by pressing and holding the UP and DOWN

buttons simultaneously for three seconds. Use the UP or

DOWN button to select ENGLISH or METRIC, and

press ENTER to conﬁrm. The computer will enter the

Information mode. By following the displayed menu and

prompts in the Information mode, you will be able to:

Select ENGLISH measurement units, which sets the

computer for:

• Miles

• Miles/hour

• Pounds

• Inches

Or select METRIC measurement units, which sets the

computer for:

• Kilometers

• Kilometers/hour

• Kilograms

• Centimeters

Press ENTER, which will display the software version.

Press ENTER again to exit the Information mode, and the

computer will bring you to the “ENTER PROGRAM”

mode.

■

Grip Heart Rate

This Schwinn^®elliptical trainer is equipped with grip heart

rate sensors located on the handlebars. You must contact

these sensors with both hands so that the computer can

detect your pulse. The computer uses information detected

by the grip heart rate sensors for many of the software

features. Make sure you are griping the pods, and look

for the ﬂashing “heart” icon and pulse rate located on the

lower right portion of the LCD display (to the left of the

motion indicator), indicating that a pulse signal is being

received. This is extremely important for the Heart Rate

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Control and Fitness Test programs. The computer must

receive a steady, consistent signal for the duration of these

programs to operate correctly. If there is no display, please

see “IMPORTANT Things You Should Know Before

Exercising” on page 32 for more information.

Software Features

■

Quick Start

This is a “one-touch” way of starting the Manual program.

■

Manual Mode

You manually adjust the resistance level during your

workout to make the program easier or more challenging.

■

Ten Proﬁle Programs

The computer offers a variety of fun and exciting proﬁle

programs to keep you motivated and on track to achieving

your ﬁtness goals:

• Proﬁle Program 1 Ride in the Park

• Proﬁle Program 2 Rolling Hills

• Proﬁle Program 3 Plateau

• Proﬁle Program 4 Speed Intervals

• Proﬁle Program 5 Strength Intervals

• Proﬁle Program 6 Pyramid Intervals

• Proﬁle Program 7 Ramp Interval 1

• Proﬁle Program 8 Ramp Interval 2

• Proﬁle Program 9 Pikes Peak

• Proﬁle Program 10 Cross-Training

■

Three Heart Rate Control (H.R.C.) Programs

These programs enable you to workout in three different

heart rate zones: 60% to 70% of maximum heart rate,

70% to 80% of maximum heart rate, and 80% to 90% of

maximum heart rate. The zones are calculated based upon

your age and the percent of maximum heart rate you select

to exercise in.

Please note: You must either use the chest strap or grip the

heart rate sensor pods located on the handlebars in order

for the computer to read your pulse and for the Heart Rate

Control programs to work effectively.

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60%–70% of maximum heart rate—General Fitness Zone—

Fat Burning Exercise within this zone improves general

ﬁtness, begins to develop endurance, and contributes greatly

to weight control and management by utilizing mostly fat

calories for energy.

70%–80% of maximum heart rate—Aerobic Workout

Zone—Endurance Training Exercise within this zone

increases overall ﬁtness, improves cardiovascular efﬁciency

and endurance.

80%–90% of maximum heart rate—Anaerobic Workout

Zone—Performance Training Exercise within this zone

maximizes ﬁtness and athletic performance. Important: We

strongly recommend you consult with your physician before

exercising in this zone.

■

Four User Settings

Each user setting allows the you to set up and store into the

computer memory your name, weight, height, age, and sex.

Each user setting allows for two different workout proﬁles,

which you can customize.

Time Trial

This program enables you to workout against a “pacer” to

determine how long it takes you to cover a preset distance.

You preset the speed of the “pacer” as the baseline of your

workout, and race to the end of the preset distance. At the

end of the Time Trial, the computer displays the watts,

distance, and speed you achieved.

■

Fitness Test

The Fitness Test is one of the best ways to measure

improvements in your physical ﬁtness level. The test

measures your ﬁtness by comparing your power output (in

watts) to your heart rate. In general, as you become “more

ﬁt,” you will produce more power (watts) at a given heart

rate. As the test starts, the power (watts) slowly increases.

This means you will work harder and, as a result, your heart

rate increases. The watts continue to increase automatically

until your heart rate reaches the “test zone.” This zone

is individually computed to be near 75 percent of your

maximum heart rate. When you reach the “test zone” the

elliptical holds the watts steady for three minutes. This

is to allow you to reach a steady state (where your heart

rate has become basically steady). At the end of the three

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minutes, the computer measures your heart rate, and the

power (watts). These numbers, along with information about

your age and weight, are put into a formula and produce a

“Fitness Score.”

Note: The Fitness Test is an excellent way to measure

changes in your own ﬁtness level. It is not designed to be

used to compare one person’s score to another person’s

score. This is because the test protocol only estimates your

“Maximum Heart Rate.”

■

Calorie Goal

The Calorie Goal feature lets you select an amount of

calories you would like to burn during your workout.

When selecting CALORIE GOAL, use the UP or DOWN

buttons to select the amount of calories you wish to burn

from 10–990. Each increment will change the calories by

ten. Conﬁrm your selected value by pressing the ENTER

button.

The console will prompt you to choose a proﬁle program.

Use the UP or DOWN buttons to select a proﬁle program,

and press the ENTER button to conﬁrm your selection.

During the program, the calorie display will count down

from the number of calories you entered to zero.

■

Body Mass Index (BMI) Measurement

BMI is a useful tool that shows the relationship between

weight and height associated with body fat and health risk.

The table below gives a general rating and BMI score¹:

BMI

Underweight

Normal

Below 18.5

18.5–24.9

Overweight

Obesity

25.0–29.9

30.0 and above

There are limitations, however. It may overestimate body

fat in athletes and others who have a muscular build. It may

also underestimate body fat in older persons and others who

have lost muscle mass.

1. SOURCE: Centers for Disease Control and Prevention (CDC), Atlanta, GA. The CDC is an agency of the federal Department of

Health and Human Services.

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When choosing the BMI program you will be prompted

to enter your height and weight, and the computer will

calculate and display your Body Mass Index. The console

will display “IDEAL BMI RANGE.” The ideal or normal

range is 18.5–24.9. The console will also display your ideal

weight range for your height.

CONSULT YOUR PHYSICIAN FOR MORE

INFORMATION ABOUT BMI AND THE WEIGHT

THAT IS APPROPRIATE FOR YOU.

■

Recovery Test

Recovery Test shows how quickly your heart recovers from

an exercise state to a more restful state. Improved recovery

is an indicator of increasing ﬁtness. For the console to

perform the Recovery Test, two things must happen. You

must press the RECOVERY button, and the console must

be displaying your heart rate. When both of these situations

occur, then the console will perform the Recovery Test.

The console will show “01:00 STOP,” and the time will

begin to count down. Stop exercising but continue to grip

the heart rate sensors. After ﬁve seconds, the display will

show “00:55 RELAX” and continue to count down to

00:00.

For the entire minute, the console will also show your heart

rate. You must grip the heart rate sensors for the duration of

the test. The display will continue to show “RELAX” and

your heart rate until the clock counts down to 00:00. The

console will then calculate your recovery score.

Recovery Score = Your heart rate at 1:00 (the beginning of

the test) minus your heart rate at 00:00 (the end of the test).

The display will show “SCORE (RECOVERY SCORE).”

This will remain on the display for ﬁve seconds, then you

can press RESULTS to view a summary of your workout

and end the program, or press START to resume working

out where you left off.

The higher the Recovery Test Score value, the quicker

your heart rate is returning to a more restful state, and is an

indication of improving ﬁtness. By recording these values

over time you can see the trend toward better health!

When you press the RECOVERY button and there is no

heart rate signal or display, the console will show “NEED

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HR,” and the HEART RATE icon on the display will blink.

This message will show for ﬁve seconds, then the program

will resume. You must see your heart rate on the display,

and then you must push the RECOVERY button again to

perform the test.

Helpful Tip: For a more relevant score, try to obtain a

steady heart rate for three minutes before pressing the

RECOVERY button. This will be easier to achieve and

obtain for best results in the Quick Start or Manual program

so that you can control level of resistance.

Please note: The RECOVERY button does not function

when you are in the BMI program.

■

Results Mode

When you complete a program, the Results mode will

automatically display and show your basic workout

statistics. Manually pressing the RESULTS button during

your workout will also end the program and display your

basic workout statistics. You cannot return to your workout

after pressing the RESULTS button.

To have the option of either ending your workout and seeing

your workout results or pausing your workout so you can

return to where you left off, perform the following steps:

To STOP or PAUSE the program:

Press the START/PAUSE button to pause your

workout. The display will show “PRESS RESULT

OR PRESS START.”

Press the RESULTS button to have the computer

show your workout results and end the program, or

press START/PAUSE to resume the program where

you left off.

In Results mode, the console will display:

“GREAT JOB”—This will hold for approximately three

seconds.

“YOUR RESULTS”—This will hold for approximately

three seconds.

The display will show the following workout results:

SPEED

TIME

Displays your average speed.

Displays your total time.

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DISTANCE

CALORIES

Displays the total distance traveled.

Displays total calories burned.

WATTS

Displays the average watts.

HEART RATE:

Displays your average heart rate.

Pressing the RESET button will bring you back to

“ENTER PROGRAM.” After 60 seconds, the console will

automatically return to “ENTER PROGRAM.”

IMPORTANT Things You Should Know Before

Exercising

■

The values calculated or measured by the computer are for

exercise reference purposes only, NOT FOR MEDICAL

PURPOSES.

■

Pulse rate—The pulse rate will display after the system has

detected four stable pulse signals. Pulse rate is then updated

after receiving every two signals.

Please note: If your heart rate goes above 199, the “1” will

ﬂash. So a heart rate of 224 will be displayed as “124”, and

the “1” will be ﬂashing.

■

Pulse rate readout—While the grip heart rate feature is a

quick and convenient way to check your heart rate, it is

generally not as accurate as a wireless transmitter belt and is

subject to occasional misreadings and interference. You may

from time to time ﬁnd inconsistencies with the heart rate

display on your display console.

There are many external factors that can affect the heart rate

display. Some factors that inﬂuence the reliability of the

heart rate signal include:

■ the environment where the equipment is used,

■ the physiology of the users themselves, and

■ Electro-Magnetic Interference (EMI) produced by such

items as televisions, computers, microwave ovens,

cellular and cordless telephones, and ﬂuorescent lights.

By moving the product away from such items, you may be

able to avoid many heart rate display problems.

■

Resistance control—You can control the resistance of

your elliptical trainer by using the UP or DOWN buttons.

You increase the resistance by pressing the UP button or

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decrease the resistance by pressing the DOWN button. You

will notice a slight lag in time while the electronic brake

adjusts to your input, so make sure to allow for this and

don’t over-compensate.

■

Sleep mode—The console will enter Sleep mode, and the

system will turn off automatically if there is no input for

approximately two minutes. Press any button to return

the computer to its pre-“sleep” state, or press and hold the

RESET button for two seconds to clear the computer.

Console Operation—Quick Start

■

Quick Start

Press QUICK START to take you immediately to the

Manual program. “RESISTANCE LEVEL” will be at

level 1. Time will start from 00:00 and count up.

■

Changing Levels

You can increase or decrease the resistance level by pressing

the UP or DOWN buttons at any time.

Stop or Pause the Program

Press the START/PAUSE button to pause your workout.

The display will show “PRESS RESULT OR PRESS

START.” If you press the RESULTS button, the computer

will show your workout results and end the program. If

you press START/PAUSE, the computer will resume the

program where you left off.

Console Operation—Manual Program

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

To access the Manual program, scroll through the

display using the UP or DOWN buttons until you

reach “MANUAL,” and press ENTER.

■

Enter Level

At the “ENTER LEVEL” screen, select the desired

resistance level by pressing the UP or DOWN

buttons to select a level from 1 to 16.

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Conﬁrm your selection by pressing ENTER. The

default resistance level will be the last level you

entered (previous workout).

■

Enter Time

When the “ENTER TIME” screen appears, select

the desired time by pressing the UP or DOWN

buttons. The default time will be the last time you

entered (previous workout). The minimum time you

can enter is two minutes.

Conﬁrm your selection by pressing ENTER.

■

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Start

Press START when the “PRESS START” screen appears.

“MANUAL” will display, conﬁrming you are about to start

the Manual program. You can now begin exercising.

■

Changing Levels

You can increase or decrease the resistance level by pressing

the UP or DOWN buttons at any time.

Stop or Pause the Program

Press the START/PAUSE button to stop or pause

your workout. The display will show “PRESS

RESULT OR PRESS START.”

To stop the program, press the RESULTS button; the

computer will show your workout results and end the

program.

To pause the program, press START/PAUSE; the

computer will resume the program where you left off.

Console Operation—Selecting a Proﬁle Program

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

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To access the proﬁle programs, scroll through the

display by using the UP or DOWN buttons until you

reach “PROGRAMS.”

Press ENTER; the program proﬁle and name will

appear in the display.

Press the UP or DOWN buttons to select your

desired program.

Press ENTER to conﬁrm your selection.

■

Enter Level

When the “ENTER LEVEL” appears on the display,

scroll to the desired resistance level by pressing the

UP or DOWN buttons to select a level from 1 to 16.

Conﬁrm you selection by pressing ENTER. The

default resistance level will be the last level you

entered (previous workout).

■

Enter Time

At the “ENTER TIME” screen, select the desired

time by pressing the UP or DOWN buttons. The

default time will be the last time you entered

(previous workout). The minimum time you can enter

is two minutes.

Press ENTER to conﬁrm your selection.

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

■

Start

Press START when the “PRESS START” screen appears.

The preset program you selected will display to conﬁrm

your selection. You can now begin exercising.

Stop or Pause the Program

Press the START/PAUSE button to stop or pause

your workout. The display will show “PRESS

RESULT OR PRESS START.”

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To stop the program, press the RESULTS button; the

computer will show your workout results and end the

program.

To pause the program, press START/PAUSE; the

computer will resume the program where you left off.

Console Operation—HRC (Heart Rate Control)

Please note: You must either use the wireless chest strap or

grip the heart rate sensor pods located on the handlebars for

the computer to read your pulse and for the heart rate control

programs to work effectively.

Based on your age, the elliptical trainer will calculate a

maximum heart rate and the heart rate zones described below.

These rates are based on average ﬁtness for persons your age.

You may be more or less ﬁt, and your actual maximum heart

rate and zones may be correspondingly higher or lower. You

should therefore consult your physician for the maximum

heart rate that is right for you and the heart rate zones in which

you can safely exercise.

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

To access the Heart Rate Control programs, scroll

through the display by pressing the UP or DOWN

buttons until you reach “HRC,” and then press

ENTER.

■

Enter Age

When the “ENTER AGE” appears on the display,

select your age by pressing the UP or DOWN

buttons.

Conﬁrm your selection by pressing ENTER.

Enter Heart Rate Zone

At the “ENTER HEART RATE ZONE” screen,

press the UP or DOWN buttons to scroll through the

heart rate zones:

• HRC 60–70 (Select this zone for fat burning.)

Exercise within this zone improves general ﬁtness,

begins to develop endurance, and contributes

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greatly to weight control and management by

utilizing mostly fat calories for energy.

• HRC 70–80 (Select this zone for an aerobic

workout.)

Exercise within this zone increases overall ﬁtness,

improves cardiovascular efﬁciency, and endurance.

• HRC 80–90 (Select this zone for an anaerobic

workout.)

Exercise within this zone maximizes ﬁtness and

athletic performance.

WE STRONGLY RECOMMEND YOU

CONSULT WITH YOUR PHYSICIAN

BEFORE EXERCISING IN THIS ZONE.

Each zone will ﬂash three times, followed by the

heart beats per minute (bpm) associated with that

zone. These will also ﬂash three times.

Select the appropriate zone by pressing the UP or

DOWN buttons.

Press ENTER to conﬁrm your selection.

■

Enter Time

When “ENTER TIME” appears on the display,

select the desired time by pressing the UP or DOWN

buttons. The minimum time you can enter is 12

minutes.

Press ENTER to conﬁrm your selection.

■

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Start

Press START when the “PRESS START” screen appears;

“HRC” will display, conﬁrming your selection. You can now

begin exercising.

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■

Changing Levels

You can only increase or decrease the resistance level by

pressing the UP or DOWN buttons when in the ﬁrst interval

column, which is the warm-up column. This enables you to

set your starting warm-up level. A longer warm-up at lower

resistance can burn more calories than a shorter warm-up at

higher resistance. After the program exits the ﬁrst interval

warm-up column, the UP and DOWN buttons become

inoperative, and the program automatically adjusts the

resistance to bring you into your selected zone.

The program is designed to slowly bring you up to your

selected heart rate workout zone, hold you within that zone

by reading your heart rate, and adjust the level of resistance

to keep your workout within that zone. The program then

slowly brings you down into a cool-down zone at the end of

the program by reducing the resistance level in the last two

columns.

As a precaution, if your heart rate is above your selected

heart rate zone and the resistance level is at the minimum

level for 30 seconds, the message “SLOW DOWN” will

appear in the alphanumeric display. If after one more minute

your heart rate is still above your selected heart rate zone,

the message “STOP” will display and the program will end.

■

Stop or Pause the Program

Press the START/PAUSE button to stop or pause

your workout. The display will show “PRESS

RESULT OR PRESS START.”

To stop the program, press the RESULTS button; the

computer will show your workout results and end the

program.

To pause the program, press START/PAUSE; the

computer will resume the program where you left off.

CONSULT YOUR PHYSICIAN FOR THE HEART

RATE ZONE APPROPRIATE FOR YOU.

Console Operation—Custom 01 and Custom 02

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

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To access the Custom 01 and Custom 02 programs,

scroll through the display by pressing the UP

or DOWN buttons until you reach “CUSTOM

PROGS.”

Press ENTER; “CUSTOM 01” will ﬂash.

Press the UP or DOWN buttons to alternate between

the two programs.

Press ENTER to conﬁrm your selection.

■

Enter Time

When “ENTER TIME” appears on the display,

select the desired time by pressing the UP or DOWN

buttons. The default time will be the last time you

entered (previous workout). The minimum time you

can enter is two minutes.

Press ENTER to conﬁrm your selection.

■

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Start

Press START when the “PRESS START” screen appears.

Depending on your choice when entering “CUSTOM

PROGS,” “CUSTOM 01” or “CUSTOM 02” will display,

conﬁrming your selection. You can now begin exercising,

set up, or change your custom program.

■

Set Up a Custom Program

You can set up your Custom program proﬁle in each interval

as you exercise. The ﬂashing “bricks” indicate your position

and interval location within the program.

Press the UP or DOWN buttons to select your desired

resistance level as the program progresses through each

interval. The console will store this proﬁle in memory,

which can then be accessed the next time you want to

exercise within this Custom program.

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■

Change an Existing Program

Press the UP or DOWN buttons as you exercise in each

interval to override your old custom program. The console

will automatically store this new proﬁle in memory and will

then be the new default Custom program.

Stop or Pause the Program

Press the START/PAUSE button to stop or pause

your workout. The display will show “PRESS

RESULT OR PRESS START.”

To stop the program, press the RESULTS button; the

computer will show your workout results and end the

program.

To pause the program, press START/PAUSE; the

computer will resume the program where you left off.

Console Operation—T. T. Program (Time Trial)

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

To access the Time Trial program, scroll through

the display by pressing the UP or DOWN buttons

until you reach “T.T.PROGRAM,” and then press

ENTER.

Enter Distance

When “ENTER DIST” appears on screen, select

the desired distance by pressing the UP or DOWN

buttons.

Press ENTER to conﬁrm your selection. You can

select the desired distance in one-tenth-of-a-mile or

kilometer increments.

Enter Pacer Speed

At the “PACER SPEED” screen, select the desired

pacer speed by pressing the UP or DOWN buttons.

You can select the desired pacer speed in one-tenth-

of-a-mile or kilometer increments.

Press ENTER to conﬁrm your selection.

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■

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Start

Press START when the “PRESS START” screen appears.

“T.T.PROGRAM” will display, conﬁrming your selection.

You can now begin exercising.

The “pacer” is represented by the top ﬂashing “brick,” and

you are represented by the bottom ﬂashing “brick.”

■

Change Levels

Increase or decrease the resistance level by pressing the

UP or DOWN buttons at any time. Changing levels in this

program is like changing gears on a bike. To increase or

decrease your speed, press the UP or DOWN buttons.

■

End of Program

The program ends when you complete your preset distance.

Stop or Pause the Program

Press the START/PAUSE button to stop or pause

your workout. The display will show “PRESS

RESULT OR PRESS START.”

To stop the program, press the RESULTS button; the

computer will show your workout results and end the

program.

To pause the program, press START/PAUSE; the

computer will resume the program where you left off.

Console Operation—Fitness Test

Please note: You must either use the wireless chest strap or

grip the heart rate sensor pods located on the handlebars for

the computer to read your pulse and for the program to work

effectively.

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

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To access the Fitness Test, scroll through the display

by pressing the UP or DOWN buttons until you

reach “FITNESS TEST,” and then press ENTER.

■

Enter Age

When the “ENTER AGE” screen appears, select

your age by pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

■

Start

Press START when the “PRESS START” screen appears;

“FITNESS TEST” will display, conﬁrming your selection.

You can now begin exercising.

The program begins at level 1, and it will automatically

adjust to bring you into a pre-determined “test zone” based

upon an estimated maximum heart rate. Once you are in the

“test zone,” the resistance level will remain constant.

The time clock will begin to count down from three

minutes. During the last 30 seconds, the console will

record the average watts, average heart rate, and generate a

“Fitness Score.” It is important to keep your rpm’s steady

for the whole three minutes to maintain a steady heart rate.

The Fitness Test is an excellent way to measure changes

in your own ﬁtness level. It is not designed to be used to

compare one person’s score to another person’s score. This

is because the test protocol only estimates your maximum

heart rate.

Please note: The Fitness Test is a special program that

requires uninterrupted exercise. After the initial ﬁtness test

set-up, certain buttons become inoperative after starting the

program test:

■

START/PAUSE

RESULTS

RECOVERY

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Console Operation—Calorie Goal

The Calorie Goal program enables you to select an amount of

calories you would like to burn and lets you choose a proﬁle

program to achieve that goal. Your exercise is complete when

the calories count down to zero.

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

To access the Calorie Goal program, scroll through

the display by pressing the UP or DOWN buttons

until you reach “CALORIE GOAL,” and then press

ENTER.

■

Enter Calories

When the “ENTER CALS” screen appears, select

the desired calories to burn by pressing the UP or

DOWN buttons.

Press ENTER to conﬁrm your selection; a proﬁle

program and name will appear in the display.

Press the UP or DOWN buttons to select your

desired proﬁle program.

Press ENTER to conﬁrm your selection.

■

Enter Level

At the “ENTER LEVEL” screen, select the desired

resistance level from 1 to 16 by pressing the UP or

DOWN buttons. The default resistance level will be

the last level you entered (previous workout).

Press ENTER to conﬁrm your selection.

■

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Start

Press START when the “PRESS START” screen appears;

“CALORIE GOAL” will display, conﬁrming your

selection. You can now begin exercising.

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Time will begin counting up and calories will begin

counting down from your preset calorie goal value until the

display reaches zero. When you have reached your calorie

goal, the computer displays “GREAT JOB,” followed by

“YOUR RESULTS.” The display will show a summary of

your workout:

■

Total Time

■ Total Distance

■ Average Speed

■ Average Watts

■ Average Pulse

■ Total Calories

■

Change Levels

You can increase or decrease the resistance level by pressing

the UP or DOWN buttons at any time.

Stop or Pause the Program

Press the START/PAUSE button to stop or pause

your workout. The display will show “PRESS

RESULT OR PRESS START.”

To stop the program, press the RESULTS button; the

computer will show your workout results and end the

program.

To pause the program, press START/PAUSE; the

computer will resume the program where you left off.

Console Operation—Body Mass Index (BMI)

BMI is a useful tool that shows the relationship between

weight and height associated with body fat and health risk.

■

Select Program

Press any button to power up the console; “ENTER

PROGRAM” appears in the alphanumeric display.

To access the BMI program, scroll through the

display by pressing the UP or DOWN buttons until

you reach “BMI,” and then press ENTER.

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■

Enter Weight

At the “ENTRWEIGHT...” screen, select the

appropriate weight in pounds or kilograms by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

Enter Height

When the “ENTRHEIGHT” screen appears, select

the appropriate height in inches or centimeters by

pressing the UP or DOWN buttons.

Press ENTER to conﬁrm your selection.

The computer will calculate and display your BMI. Next, ideal

BMI will display: 18.5 to 24.9, followed by your ideal weight.

Please note: The BMI program is a special program that

requires certain speciﬁc input, so certain buttons become

inoperative while in the BMI program. The following buttons

only work during the set-up phase of the program and become

inoperative after you start the program:

■

START/PAUSE

ENTER

UP OR DOWN

RESULTS

RECOVERY

CONSULT YOUR PHYSICIAN FOR MORE

INFORMATION ABOUT BMI AND THE WEIGHT

THAT IS APPROPRIATE FOR YOU.

Using the Chest Strap Transmitter

The Schwinn^®438 elliptical trainer has built-in wireless

heart rate monitoring capability. When you wear the chest

strap transmitter during your workout, the elliptical trainer’s

computer heart rate display will continuously read out your

heart rate in beats per minute. Helpful tip: For the most

effective transmission, wet the back of the chest strap (the side

that goes against your skin) before putting it on.

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Moving your Schwinn^®438 Elliptical Trainer

To move the Schwinn^®438 elliptical trainer,

carefully lift the rear end of the machine. Steer

the machine to the desired location. Be gentle

while moving the unit as any sharp impact

directly or indirectly to the computer can affect

computer operation.

Leveling your Schwinn^®Elliptical Trainer

Level the elliptical trainer to compensate for

uneven surfaces. To level the Schwinn^®438

elliptical trainer, raise or lower the two leveling

bolts located on the underside of the rear

stabilizer by screwing them in or out as needed.

Maintaining Your Elliptical Trainer

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IMPORTANT: To avoid damaging the ﬁnish on

your elliptical trainer and computer, never use a

petroleum-based solvent when cleaning. Avoid

getting excessive moisture on the computer.

Daily:

Before each use, inspect for loose,

broken, damaged, or worn parts. Do

not use your elliptical trainer if found

in this condition; repair or replace.

Weekly: Wipe any dust, dirt, or grime from the

surfaces. Use a damp cloth to wipe

your elliptical trainer and computer

free of sweat.

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Monthly: Check all bolts and screws and tighten as necessary.

Keep all the tools supplied with the elliptical trainer to perform future

maintenance.

Call your authorized Schwinn^®Fitness products distributor if you have any

questions on the proper use or maintenance of this equipment, or contact Schwinn^®

Fitness products Customer Service at 1-800-864-1270.

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Fitness Guidelines

by Jay Blahnik

■

Exercise and Health

It is not a secret that lack of exercise is increasingly becoming a major health

issue. Obesity is on the rise, and being overweight can contribute to an increased

risk in heart attack, diabetes, high blood pressure and other life threatening

illnesses.

Most people do not get enough activity during the day to make up for the time

they spend at their desks, driving their cars or sitting in front of their televisions.

We have learned that exercising is not simply something we must do to look

good and have a great body. Exercise is a requirement for health, and overall

wellness, not to mention it can help you feel great!

The good news is that we are seeing more and more research that indicates

we don’t have to work out intensely to see the beneﬁts. Sure, it is great if you

can workout for thirty to forty minutes at a time, ﬁve days a week. But it is not

essential. Shorter bouts of exercise can have a great effect (especially if you are

just starting out), and a little bit of exercise at a time is much better than none at

all.

And what is really exciting is that research indicates that whether you are young

or old, people who workout at light to moderate intensities may have an easier

time sticking to their exercise programs than those people who work out harder

and more often.

So, you do not need to be an athlete or a ﬁtness ”die-hard” to beneﬁt from

exercise… you just need to get started, work out at levels that are comfortable

and enjoyable to you and stick with it!

■

Your New Home Fitness Program

There are many great reasons why home exercise equipment has increased in

popularity over the years, but topping the list is convenience. For any ﬁtness

program to be successful, it must be something you will stick to on a regular

basis. With home exercise equipment, you can roll out of bed, put on a pair

of sweats and start working out while the coffee is brewing. No getting in the

car and having to drive to the health club. No standing in line waiting for the

equipment to become available.

And there is the comfort and safety factor. Who wants to walk or run outside

when it is dark or is raining? Or try to ride a bike in the middle of heavy trafﬁc?

With your home exercise equipment, you can exercise in the comfort and

security of your air-conditioned home.

Privacy and cleanliness are also important. Now you can exercise without

feeling rushed or that anyone is looking at you (which is great if you are

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embarrassed about carrying around a few extra pounds). No more sharing

sweaty equipment, or wondering if you will catch athlete’s foot in the health

club shower.

The biggest advantage, however, may simply be the time factor. With work

schedules ever-changing and busy family obligations, a home gym offers

the beneﬁt of being able to work out when it is most convenient for you. No

classes to time your schedule around, or peak times to avoid. This is especially

convenient if you have children at home.

It couldn’t be easier!

Steps To Getting Started

Once you have made the commitment to start exercising at home, here are some

suggestions that may help you stay motivated.

■

The First Step Is the Most Difﬁcult

Any new habit is difﬁcult to establish at ﬁrst, but it can be done. Be patient, and

plan to start slow and easy. Less is more when you are ﬁrst starting out … don’t

overdo it!

■

Get a Physical Exam

If you have been inactive for several years or new to an exercise program,

be sure to consult with your doctor before beginning any exercise program.

Especially if you are over 30, have health problems or have a history of heart

disease in your family.

■

Plan for Your Home Fitness Center

Set aside an area or a room in your house or apartment that is exclusively for

ﬁtness, and make sure that it is as comfortable as possible, so you’ll enjoy using

it. If you like music, watching television or looking outside while exercising,

make sure these things are accessible. Remember, if you don’t enjoy the space

you are exercising in, you won’t be motivated to continue your program.

■

Find an exercise buddy.

Research has shown that starting an exercise program with someone can

increase your chances of sticking to it. If you have a buddy that is also starting a

program, you can encourage, motivate and challenge each other.

Make ﬁtness a part of your schedule.

Include it in your daily planner just as you would any other appointment. Plan

ahead for the week so that you can be sure to ﬁt it in. Even if you are pressed for

time one day, a little exercise is better than none at all. Do what you can to ﬁt it

in, even if you have less time than you hoped for.

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■

Use Positive Afﬁrmations

Afﬁrmations will help you program your subconscious to accept new beliefs.

Saying to yourself a couple of times a day, “I am living a healthier lifestyle by

exercising several times per week at home,” can help you stay on track.

Set Goals

Setting goals can be helpful in keeping you motivated, but remember to keep

them realistic. Short-term and long-term goals can make this easier. How many

days do you want to exercise this week? How many workouts would you like to

have done in ninety days or a year?

Components of Fitness

Over the past 25 years, many people have focused on walking, running, cycling,

swimming and other types of aerobic activity as their only means of exercise.

However, we have learned that two other components of ﬁtness are just as

important. These other two components are muscle strength and ﬂexibility. So in

addition to having a strong heart and lungs, we also need to be able to pick up a

full bag of groceries and tie our shoes without having to sit down.

When developing your home ﬁtness program, it is only appropriate that you

develop all three components in order to achieve balanced overall ﬁtness. Let’s

take a look at all three components:

■

Cardiovascular Fitness

Training the heart and lungs to be stronger and deliver more oxygen throughout

your body with less effort. It can help reduce the risk of heart disease, and help

you manage your weight. It is the cornerstone of ﬁtness, and can be achieved in

many ways such as walking or running on the treadmill or outdoors, climbing

stairs, cycling, or using a StairMaster^®stepper or swimming in the pool or

ocean.

For many years, it was suggested that moderate level cardiovascular activity

(activities that make you sweat and breathe and a moderate pace) should be done

three to four days a week for 15–45 minutes at a time. It is now recommended

that you attempt to do some cardiovascular activity EVERY day, if possible.

The good news is that the cardiovascular activity does not need to be moderately

intensive everyday, nor does it need to be sustained for 15–45 minutes at a time.

So while it is ideal to challenge your heart and lungs by doing something like

a strong power walk every other day for 15–45 minutes, it is more important to

make sure you do at least a little bit of cardiovascular activity every day, even if

you don’t do it for very long or very intensely.

For example, you might try using your Schwinn^®exercise bicycle for a

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scheduled, moderate level workout for 20–30 minutes on Monday, Wednesday,

Friday and Sunday (see the intensity monitoring section for further details on

how hard to workout). On the other days, you might try going for a leisurely

stroll 10 minutes in the morning and in the evening (or whenever you can ﬁt it

in).

Whatever you do, just make sure you get your body moving, and your heart and

lungs pumping for some period of time every day.

■

Muscular strength

Training your muscles to remain strong using resistance such as dumbbells,

elastic tubing or your body weight. In the past decade, we have learned that

building or maintaining muscular strength is extremely important for a balanced

ﬁtness program. And it is especially important as we get older.

We have learned through a variety of studies that those individuals who just

train aerobically (without strength training) do maintain their cardiovascular

endurance over the years, but they generally lose lean muscle mass as they

get older. However, those individuals who combine strength training and

cardiovascular training can maintain their lean body mass as they get older.

What this means is that if you just do cardiovascular activity, your body will

naturally lose muscle mass as you get older, and that means that you will

actually get “fatter” as you age, unless you incorporate strength training.

We have also learned that consistent strength training helps maintain bone

and muscle mass as we get older. For women, strength training (along with

cardiovascular training) may also protect against post-menopausal bone loss and

osteoporosis in their later years.

And strength training is not complicated. It is recommended that you do 8–12

repetitions of 8–10 major muscle groups at least two days a week. However, you

don’t have to do all these exercises at once. You can break them up into shorter

workouts throughout the day. For example, you can do just upper body exercises

in the morning, and your lower body exercises in the evening. Or, you can

alternate strength exercises with cardiovascular exercise (often known as circuit

training) by switching back and forth every couple of minutes.

The best part is you don’t need complicated equipment or fancy machines. You

can do everything you need to do with a simple pair of dumbbells, or you can try

the new Nautilus’^®SelectTech^™dumbbells, which provide you a wide variety

of weight options in a revolutionary all-in-one dumbbell. You can use elastic

tubing, or simply do body weight exercises such as push-ups or lunges.

■

Flexibility

Being able to bend, reach, twist and turn with comfort and ease as we perform

daily tasks, play or exercise. It is perhaps the most ignored component of ﬁtness,

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but certainly the easiest one to incorporate into our daily lives because it can be

done anywhere and almost at any time.

To maintain your ﬂexibility, you simply need to stretch. This could be as simple

as reaching for your toes, or reaching overhead when you wake up in the

morning. Or maybe you enjoy it so much that you would be interested in trying

the Nautilus^®yoga workout video. You can even incorporate stretching into your

strength training workouts by stretching the muscles you have used immediately

after you have completed your exercise set.

Like cardiovascular training, it is recommended that you stretch every day.

However, you do not need to create a formalized program. You can simply make

sure that you stretch your major muscle groups throughout the day. Make sure

you include your thighs, calves, hamstrings, back, chest, neck and shoulders.

Do what feels good, but also remember to mix it up. Don’t just do traditional

“reach and hold” stretches. Also, try gently moving through a range of motion

that is comfortable to you. For example, you don’t have to stretch your neck

simply by pulling on your head with your hand. You can also just rotate the neck

slowly around and look side to side.

Nutrition

Of course, every good health and ﬁtness program will also include a good nutrition

component. Good nutrition is likely the most important factor in maintaining ideal

body weight and managing weight loss.

There are a variety of schools of thought regarding which nutrition program, diet

or eating plan is best. While we do not promote or endorse any particular one, here

are some things to consider that will help you get on the road to a healthy diet:

■

Understand Caloric Balance

How many calories you intake, and how many calories you burn off will

determine whether you will gain or lose weight day to day. It is impossible to

achieve weight loss without some sort of “caloric deﬁcit” that can be obtained

through cutting calories, or burning off more than you take in. The wisest

approach is to do a little of both—cutting calories and exercising. It is the only

proven long-term weight management program that is successful. You should

ensure that you are consuming at least 1,200 calories per day total. A total

weight loss of no more than two pounds per week is recommended for long-term

weight management.

■

Eat a Variety of Foods

Regardless of your eating plan, you should be sure to include a variety of foods

in your diet, maximizing your intake of fruits and vegetables whenever possible.

Colorful meals and snacks that are divided amongst the four food groups will

ensure that you obtain the nutrients needed for your body to function at optimal

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levels. Any diet that focuses on just one food group source or processed foods

can be unhealthy in the long run, and should be avoided. Don’t focus too much

on any particular meal or snack, but rather on your overall intake of a variety of

different foods during any given day.

■

Drink Water

Our bodies are made up of over 70 percent water, and most of us don’t drink

enough. Carry water with you everywhere you go, and drink as often as you can.

This helps the body function at optimum levels, and can signiﬁcantly help with

weight management.

Eat More Often and Be Mindful of Your Portions

Research has shown that it can be helpful to eat smaller meals more often

versus three larger meals a day if you are looking to promote healthy weight

maintenance or weight loss. And we have discovered that many portions we eat

are much larger than necessary, and can be laden with calories. So, try snacking

more and not eating so many large meals, and share your snacks or food with

others (or break your portions in half) to help manage your caloric intake.

Monitoring Your Intensity

When you are doing cardiovascular workouts, it is important that you work at the

appropriate intensities when you are ﬁrst starting out. It is also important that you

workout at a variety of intensities after you have built a ﬁtness base.

Research in recent years has indicated that one of the best ways to monitor your

cardiovascular intensity is to pay close attention to how you are feeling when

you workout. Most individuals can do a very good job of choosing the correct

intensities if they simply categorize how they feel into one of four intensity

“zones.”

These zones could be described the following ways:

Zone

Description

Easy

Warm-up

Cool-down

Challenging, but comfortable

Steady endurance pace

Challenging, and slightly uncomfortable

Race pace

Borderline out of breath

Breathless

Not maximum, but winded

Can’t keep the pace for very long

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When you are ﬁrst starting out, you should exclusively work in the Zone 1 and

Zone 2 intensities. After a few weeks, you can occasionally incorporate Zone 3

and Zone 4 intensities for short periods of time. Remember, when you begin to

incorporate Zone 3 and Zone 4 intensities, you will ﬁnd that you will likely have to

drop down to Zone 1 intensities shortly thereafter as brief recovery periods.

For variety, you can spend a little bit of time in each of the four Zones during one

workout, and then spend your time in just one Zone during the next workout.

Prenatal woman should always remain at Zone 1 and Zone 2 intensities, and

anyone unaware of their current medical condition should also avoid Zone 3 and

Zone 4 without prior clearance from their doctor.

These Zones can be translated into target heart rate numbers if your home ﬁtness

product has a grip or telemetric heart rate counter. Research has shown the best

way to do this is not to establish heart rate numbers based upon age, but rather

based upon how you feel.

The following chart will allow you to log your heart rate numbers based upon how

you feel when working out. Simply log the heart rate numbers you ﬁnd when you

feel you are working at each of the speciﬁc intensities.

A. Zone Description

Your Heart Rate

Approximate

Percentage of

Maximum Heart

Rate

Easy

Warm-Up

Cool-down

Insert the heart rate

you get when you are

working in Zone 1

50%-65%

65%-75%

75%-85%

85%-95%

Challenging, but

comfortable

Steady endurance pace working in Zone 2

Insert the heart rate

you get when you are

Challenging and

uncomfortable

Race pace

Insert the heart rate

you get when you are

working in Zone 3

Breathless

Not maximum, but

winded

Insert the heart rate

you get when you are

working in Zone 4

Can’t keep the pace for

very long

As you get in better shape, the heart rate number you obtain for each zone will get

higher and higher, which means your heart is able to handle higher intensities. Or

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you may ﬁnd that your numbers don’t change, but you are able to stay in Zone 3

and Zone 4 longer than you used to.

Don’t get too attached to any speciﬁc number or target heart rate. If you train

properly, you will notice numbers that used to be difﬁcult have now become easier.

You will also notice that if you are sick or over-tired, you may ﬁnd that numbers

that usually feel fairly easy are one day much harder, and it is a good sign to take

a break. If you notice that numbers that are usually very challenging are one day

fairly easy, then it is a good time to push yourself.

Listening to your body, and using your heart rate numbers (when available) will

enable you to keep track of your intensity and see your progress as you train.

Beating the Dropout Odds

The Surgeon General’s Report on Physical Activity and Health summarizes a few

main points:

1. Regular physical activity offers substantial improvements in health and

well-being for a majority of Americans.

2. If you exercise regularly, you’ll reduce your risk of heart attack, cancer,

diabetes, high blood pressure, osteoporosis and even the common cold.

3. Regular exercise, regardless of the intensity, can help you control stress,

sleep problems and depression.

The beneﬁts of exercise and activity are AMAZING! And yet, only 22 percent of

Americans engage in exercise for 20 minutes a day. And even among individuals

who begin exercise programs, the dropout rate is about 50 percent.

So, how do you beat these odds? The answer appears to be in how your start and

maintain your exercise program as well as how you create a habit of exercise.

Why are you starting an exercise program? For most individuals, it is to lose

weight and look better, which are great reasons. However, since changes in your

body shape and size can be gradual, and won’t happen overnight, it is important to

focus on other beneﬁts so that you will remain motivated.

Thrive on the energy that exercise gives you. Watch your health risks scores go

down. Pay attention to how much easier everyday activity is. Notice how much

better you are sleeping. These kind of additional beneﬁts will continue to keep you

motivated if you make them just as important to you as weight loss.

Additionally, try not to view exercise as punishment. Look at it as an investment

in your health. If you don’t feel motivated to workout one day, think of something

that is appealing to you that is active, and change your workout. Try not to let your

workout become routine or mundane, and always remember that some exercise is

better than none at all. So, if you feel you are not motivated to continue, stop your

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workout early, or skip a day. It just might be the thing you need to get you excited

about your next workout.

Possibly the most important thing is to keep progressing your exercise program

slowly. Big increases in time or intensity can set you up for injury, and cause you

to drop out. Unless you are a world-class athlete, there is no reason to workout at

world-class levels. Remember to give yourself some days off and get proper rest.

Finally, try to anticipate lapses. If you are traveling, or your schedule is becoming

busier, and you are fearful you may get off track, try planning ahead. For example,

book a hotel that has a workout facility or change up your workout so that you

keep your interest high and your boredom low. The bottom line is you must be

creative and innovative to keep up your ﬁtness program. With some imagination

and planning, it is easy to do.

Exercise is one of life’s joys. It energizes you, helps you look and feel better and

puts you on the road to better health. Your home ﬁtness equipment and gym is

worth its weight in gold. Congratulations on making the choice to get started!