fitness gear 810E User Manual page 12

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THE IMPORTANCE OF A WARM-UP & COOL DOWN
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your
muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a
slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone.
COOL DOWN
Never stop exercising suddenly! A cool-down period of 3-5 minutes allows your heart to readjust to the
decreased demand. Make sure that your cool down period consists of a very slow pace to allow your heart
rate to lower. After the cool-down, repeat the stretching exercises listed above to loosen and relax your
muscles.
ACHIEVING YOUR FITNESS GOALS
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An important step in developing a long-term fitness program is to determine your goals. Is your primary
goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule?
Knowing what your goals are will help you develop a more successful exercise program. Below are some
common exercise goals:
• Weight Loss - lower intensity, longer duration workouts
• Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities
• Increased Energy Level - more frequent daily workouts
• Improved Sports Performance - high intensity workouts
• Improved Cardiovascular Endurance - moderate intensity, longer duration workouts
If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing.
The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide
them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation
benefits. Short-term goals are easier to achieve. Your console provides you with several readouts that can
be used to record your progress. You can track Distance, Calories or Time.
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T RO UBL E SHO OT I NG
Your Fitness Gear elliptical is designed to be reliable and maintenance-free. However, if you do experience
problems with your elliptical, please reference the troubleshooting guide listed below.
PROBLEM:
The console does not light up.
SOLUTION:
Verify the following:
• The power switch is turned to the ON position (may not apply to all models).
• Turn off the machine and remove batteries. Remove the console and check that all connections to the console are
secure and not damaged or pinched.
• Change the batteries.
PROBLEM:
The console lights up but the Time/RPM's do not count.
SOLUTION:
Verify the following:
• Turn off machine and remove batteries. Remove the console and check that all connections to the console are
secure and not damaged or pinched.
• If doing the above does not fix the problem, the speed sensor and/or magnet may have become dislodged or
damaged.
PROBLEM:
The resistance levels seem to be incorrect, seeming too hard or too easy.
SOLUTION:
Verify the following:
• Reset the console and allow the resistance to reset to the default position. Restart and retry the resistance levels.
PROBLEM:
The roller wheels appear to be leaving particles on the guide rails.
SOLUTION:
This is considered normal wear of the elliptical wheels.
To remove, simply wipe off the roller wheels and guide rails with a damp cloth.
PROBLEM:
The elliptical makes a squeaking or chirping noise.
SOLUTION:
Verify the following:
• The elliptical is on a level surface.
• Loosen all bolts attached during the assembly process, grease the threads, and tighten again.
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