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Summary of Contents for SteelFlex XE-3700
- Page 1 Steelflex XE-3700 User Manual...
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Page 2: Table Of Contents
XE-3700 Elliptical Safety Instructions....................Moving ......................Console Panel Functions..................Window Displays....................Key........................ Quick REF. Opereating Instructions..............Developing a Fitness Program ................. Flexibility......................Exercise Guidelines..................Achieving Your Fitness Goals................Sample Goals....................Keeping An Exercise Diary................. Heart Rate Conversion Chart................ -
Page 3: Safety Instructions
Elliptical to a retailer for examination and repair. Do not use outdoors. CHILDREN Keep children off your Steelflex Elliptical at all times. When the Steelflex Elliptical is in use, young children and pets should be kept at least 10 feet away. - Page 4 XE-3700 THER AFETY TEELFLEX LLIPTICAL CAUTION! If you experience chest pains, nausea, dizziness or shortness of breath, stop exercising immediately and consult your physician before continuing. Do not wear clothing that might catch on any part of the Elliptical. Read this Owner's Guide before operating this Elliptical.
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Page 5: Moving
XE-3700 OVING Your Steelflex Elliptical has a pair of transport wheels built into the front legs. To move the Steelflex Elliptical, firmly grasp the rear foot assembly, carefully lift and roll on the transport wheels. Caution: Our Elliptical is well built and heavy. Take caution and use additional... - Page 6 XE-3700...
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Page 7: Window Displays
XE-3700 INDOW ISPLAYS Time: Indicates elapsed time after pressing start (0-99 minutes and 59 seconds). Can also be set to count down. Distance: Indicates miles traveled in.01 mile increments up to 99.9 . Speed: Shown as miles/Hour Heart Rate:(Pulse) Shown as beats per minute. You can monitor your heart rate at any time during a workout. -
Page 8: Key
XE-3700 ONTROL ANEL UNCTIONS KEYS used to scan time,distance,speed,calories and pulse. Used to set distance and calories during set up. Used to turn console on. Clear time and reset by holding the clear reset button down for 3 seconds. - Page 9 XE-3700 UICK EFERENCE PERATING NSTRUCTIONS XPRESS OMMAND The following is a quick overview of the basic operating features of your product. Getting started 1.Press Reset This will activate the LCD display. 2.Press mode This will allow you to scan distance, speed,time,calories and pulse.
- Page 10 XE-3700 ARGET EART Your Target Heart Rate Zone is a percentage of your maximum heart rate. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American College of Sports Medicine recommends working-out at a Target Heart Rate Zone of between 60% of maximum heart rate.
- Page 11 XE-3700 ENEFITS Weight Loss-Helps you maintain an optimum exercise level to burn fat. Efficient-Quantifies your exercise level for maximum benefit. Time Saver-Makes the most of your limited workout time. Motivation-Provides encouragement to achieve your fitness goals and reach for new heights.
- Page 12 XE-3700 EVELOPING A ITNESS ROGRAM Warm Up: Warming up is an extremely important phase, but unfortunately, it's often an activity that is ignored and painful, frustrating muscle pulls or strains may be the result. There are two goals for warm - up: warming up the muscles...
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Page 13: Flexibility
XE-3700 LEXIBILITY Adequate flexibility is the ability to move your limbs and joints easily (through a complete range of motion) the way you need to in order to meet the callenges of daily life. Fortunately there's a positive reinforcing cycle between flexibility and activity. - Page 14 XE-3700 2. Iliotibial Band ( outside of hip) a. Start with the leg to be stretched one step back and behind the opposite foot. Move your hips sideways toward the side of your body being stretched. Keep the upper body away from the wall and do not bend forward.
- Page 15 XE-3700 4. Side Bends a. Stand with your feet about shoulder - width apart and toes pointed straight ahead. Keep your knees slightly bent, one hand on your hip; extend your other arm up and over your head. Slowly bend at your waist to one side, toward the hand on your hip b.
- Page 16 XE-3700 6. Groin (inside of thigh) a. Sit on the floor with the soles of your feet together. Gently push knees down toward the floor with your elbows. b. Stand with your feet three to four feet apart and turned out slightly.
- Page 17 XE-3700 9. Anterior Tibialis (front of shin) a. Stand with all of your weight on one leg. Extend the opposite leg forward and flex and point at the ankle. b. Repeat with the other leg. 10. Iliopsoas (lower back) a. If you have a neck problem, be very careful with this stretch. In a sitting position (on a mat or rug hold your knees with your hands and pull them to your chest.
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Page 18: Exercise Guidelines
XE-3700 Exercise Guidelines: The American Council of Sports Medicine (ACSM) recommends the following exercise guidelines, for healthy aerobic activity: Warm - up: Warm - up 5 to 10 minutes before aerobic activity. Duration: Maintain your exercise intensity for 20 to 60 minutes. -
Page 19: Achieving Your Fitness Goals
Each of us are individuals with possibly different fitness goals. It is critical to determine what your goals are when developing a long term fitness program. STEELFLEX FITNESS Proucts are pleased with your decision in using our quality products to help reach your fitness goals. Below are some benefits of exercising. -
Page 20: Sample Goals
Setting long term goals are best reached if one incorportates short term goals in order to reach the overall long term goal. The STEELFLEX product console provides you with several readouts that can be used to record your progress. You can track Distance, Calories or Time. - Page 21 XE-3700 Diary Week # Date:___________________ Number hours of sleep:__________________ Weekly Goals:_______________ Scheduled work out time:_______________ Reward:_______________ Level of intensity by % of your predicted maximal heart rate: __________________ Rating of your percieved exertion (R.P.E., Borg Scale) Some What Hard Very, Very Light...
- Page 22 XE-3700 EART ONVERSION OR 10 ECONDS (USE AS REFERENCE) 11 = 66 19 = 114 27 = 162 12 = 72 20 = 120 28 = 168 13 = 78 21 = 126 29 = 174 14 = 84 22 = 132...
- Page 23 NO.280,Nangang 3rd Rd., Taiwan 540 R.O.C. 3F28, NO.5, Shin-Yi Rd., Sec.5, Taipei 110 R.O.C. Tel:886-2-27209980 Fax:886-2-27229750 E-mail:joong@ms13.hinet.net http://www.joong.com.tw...
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