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Summary of Contents for CARDIO STRONG EX90 PLUS
- Page 1 Assembly and operating instructions Art. No. CST-EX90-PLUS Elliptical cross trainer EX90 Plus...
- Page 2 EX90 PLUS...
- Page 3 Dear Customer, Thank you for deciding for a high-quality training equipment of the brand cardiostrong, the brand that makes athlete‘s hearts beat faster. cardiostrong offers a wide range of home fitness equipment like elliptical cross trainers, ergometers, treadmills and rowing machines. cardiostrong equipment is the optimal equipment for all those who want to train at home independent of goals and fitness level.
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Page 4: Table Of Contents
4.4.5 WATT - Watt controlled program 4.4.6 RECOVERY - Fitness test TRAINING INSTRUCTIONS 5.1 Heart rate measuring 5.2 10 tips for effective elliptical cross training 5.3 Designing a workout 5.4 Stretching exercises for leg & chest muscles 5.5 Workout journal WARRANTY INFORMATION EX90 PLUS... - Page 5 DISPOSAL ORDERING ACCESSORIES ORDERING SPARE PARTS 9.1 Service hotline 9.2 Serial number and model name 9.3 Parts list 9.4 Exploded drawing...
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Page 6: General Information
Packaging dimensions (L x W x H): approximately 1410 mm x 1150 mm x 500 mm Set-up dimensions (L x W x H): approximately 1450 mm x 875 mm x 1645 mm Maximum user weight: 150 kg/330 lbs EX90 PLUS... -
Page 7: Personal Safety
Personal safety Before you start using the equipment, you should consult your physician that this type of exercise is suitable for you from a health perspective. Particularly affected are persons who: have a hereditary disposition to high blood pressure or heart disease, are over the age of 45, smoke, have high cholesterol values, are overweight and/or have not exercised regularly in the past year. -
Page 8: Electrical Safety
1.50 m). Furthermore, the equipment should not be set up in main entrances or on escape routes. Always keep the power cable away from hot surfaces and grounds and make sure that the cable is not stuck somewhere or becomes a „trip hazard“. EX90 PLUS... -
Page 9: Assembly Instructions, Maintenance And Care
No objects of any type should be inserted into the openings of the equipment. The equipment should be placed on a level and solid surface, any unevenness in the floor should be leveled out. A floor protective mat / equipment underlay can help to protect high-quality floor coverings (parquet, laminate, cork, carpets) from dents and sweat and can help to level out slight unevenness. -
Page 10: Faults And Troubleshooting
Tighten up the footplate screws creaking Creaking noises Screws are loose Check screws are properly tightened Guide rails are Guide rails or rollers are Clean the guide rails, then squeaking dirty or the guide rails are lubricate with a non greasy silicone EX90 PLUS... -
Page 11: Maintenance And Service Calendar
Problem Cause Solution No pulse reading • Sources of interference in • Eliminate sources of the room interference (e. g. mobile phone, loudspeaker, etc.) • Using a chest strap: - Unsuitable chest strap • Use a suitable chest strap (see recommended - Chest strap is incorrectly accessories) positioned... - Page 12 Bottle holder E1 Handles (L) E2 Handles (R) C1 Side bars (L) C2 Side bars (R) B1 Pedal bar (L) Side bar cover set B2 Pedal bar (R) Console F1 Main mast Side bar cover set F2 Holder EX90 PLUS...
- Page 13 Screws M4x16 Screws M4x6 Screws M8x55 Washers M8 Screws M8x20 Screws M12x73 Washers M12 Nuts M12 Screws M12x109 Screws M8x16 Screws M5...
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Page 14: Assembly Instructions
First leave the main frame (A) and lower foam parts (3) and (4) in the box. Note: For safety reasons, the pedal bars are just to be released with the respective control knob once you are asked to do so at the end of the instructions. Foam (1) Foam (2) EX90 PLUS... - Page 15 Step 1: Assembly of the main mast (F1) (1) Loosen two screws (F5) from the main frame (A) and two screws from the main mast (F1). (2) Connect the main mast (F1) with the main frame (A) with the previously loosened four screws (J1).
- Page 16 A) and two screws (J5) including washers (J5) with the bracket (F2) on the bottom (figure B). Note: Do not tighten the screws (J6 and J4) completely yet. (2) Raise the main frame (A) with two people and remove the foam (see figure on the right). EX90 PLUS...
- Page 17 Step 4: Assembly of the left side bar (C1) and covers 1) Connect the left side bar (C1) on the main frame (A) with a screw (J6) on top and two screws (J2) and the bracket (F2) on the bottom (see step 2).
- Page 18 A2) from the main frame (A). (2) Mount the console mast (D) on the main frame (A) with two screws (J3) and two pre-mounted screws (J13); see figure (3) Mount the bottle holder (H) on the main frame (A) with two screws (J14). EX90 PLUS...
- Page 19 Step 8: Assembly of the console and setting the supporting feet (1) Loosen the four pre-mounted screws (G1) from the console (G). (2) Connect the console cables (D1, D2, D14 & D16) and the heart rate cable (D4) from the console mast with the console.
- Page 20 **The overload switch protects from short circuits. The button jumps out in case of overload. Turn the power switch off and then on again to restart the equipment EX90 PLUS...
- Page 21 Step 12: Function buttons to adjust the stride length: 1) There is a button on the left and right small handles of the console mast. The left button has the following function: The fine, infinitely variable reduction of the current stride length. The right button has the following function: The fine, infinitely variable increase of the current stride length.
- Page 22 Note: If the stride length motor is activated, you will hear how the motor unlocks and gets set. As soon as the motor has reached the desired stride length, you will hear a click and the motor will lock into the corresponding position. EX90 PLUS...
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Page 23: Operating Instructions
OPERATING INSTRUCTIONS Console display... - Page 24 1 - 16 55 / 75 / 90% of the max. heart rate; H.R.C. (heart rate control) manual target rate (TAG) 1 - 99 years Height 100 - 250 cm Weight 20 - 150 kg (44 – 330 lbs) EX90 PLUS...
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Page 25: Button Functions
Button functions MODE Confirmation of all setting values. Resetting all setting values. RESET Press and hold for two seconds so that the motor returns to the turn-on mode. Start or stop the training. Once the count-down has reached 0:00, the console will stop automatically and beep for eight seconds. -
Page 26: Turning On And Setting The Equipment
Before training in the manual mode, the user can set the TIME, DISTANCE, CALORIES and PULSE target values. After turning on the equipment, the user can press START/ STOP to train directly in the manual mode without any settings. The level can be changed during training by pressing UP or DOWN. EX90 PLUS... -
Page 27: Prog - Pre-Set Programs
4.4.2 PROG - Pre-set programs: In the stop mode, the user can press the P1-P12 buttons to get to the selected program quickly. Before training in the program mode, the user can set a target time (TIME). Press UP or DOWN in order to select a program profile and press ENTER/MODE to confirm. -
Page 28: User - User Defined Program
Poor Very poor General note: If the user stops pedaling for more than four minutes, the console will change into the energy saving mode. All settings and training data will be saved until the next training is started. EX90 PLUS... -
Page 29: Training Instructions
WORKOUT INSTRUCTIONS Heart-rate measuring Pulse measuring via hand sensors The hand sensors integrated in the handles allow you to determine your heart rate. You can measure your heart rate by lightly grasping the sensors with both hands at the same time. Blood pressure changes occur due to the heartbeat. The sensors measure the changes to the electric skin resistance caused by it. - Page 30 In order to achieve this training goal, a high intensity (approximately 90% of the maximum heart rate) with short, intense load is required, which is followed by a recovery phase in order to prevent muscle fatigue. EX90 PLUS...
- Page 31 Example: For a 45-year-old man or woman, the maximum heart rate is 175 (220 - 45 = 175). • The fat burning target zone (55%) is at approximately 96 beats/min. = (220 - age) x 0.55. • The cardio target zone (75%) is at approximately 131 beats/min. = (220 - age) x 0.75.
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Page 32: Tips For Effective Elliptical Cross Training
It increases physical and mental performance and prevents injuries and sore muscles. 9. Workout journal Keep a record of your training sessions. Note the date, resting pulse, active pulse, recovery pulse, resistance level, time, distance, calories burnt and fitness level. EX90 PLUS... -
Page 33: Designing A Workout
10. Reward yourself Do something good for you and your body after training or after achieving a partial goal. Go to the sauna or a swimming pool. Mix a protein shake or enjoy a delicious salad. Designing a workout We recommend two or three workouts per week. Warm up for about five minutes before starting each workout. - Page 34 In the seventh week, include short sprints. In the eighth week, alternate between forwards and backwards movements. Cool-down approximately five minutes Finish your training at low resistance and at slow speed. Allow your body to gently slow back down. EX90 PLUS...
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Page 35: Stretching Exercises For Leg & Chest Muscles
Stretching exercises for leg & chest muscles 1. Exercise: Stretching of front thigh / leg extension (quadriceps) • Stable position, grab arches of feet • Pull heel towards buttocks, knee points downwards (no abduction) • Straight upper body, avoid tilting the pelvic forward (hollow back) by tensing the abdominal muscles •... - Page 36 All of the tips are intended only as a guide to help you create a workout. Your physician can offer appropriate advice for particular, personal requirements. We hope you enjoy your workout and have a lot of success! EX90 PLUS...
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Page 37: Workout Journal
Workout journal Date Time (min.) Training weight Calories burnt Body weight Ø Pulse I feel ... Distance Resistance level... -
Page 38: Warranty Information
After the expiration of the warranty period for repair costs, a pure parts warranty applies, which does not include the repair, installation and EX90 PLUS... - Page 39 The terms of use are defined as follows: • Home use: solely for private use in private households up to 3 hours per day • Semi-professional use: up to 6 hours per day (e. g. rehabilitation centers, hotels, clubs, company gyms) •...
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Page 40: Disposal
The materials can be recycled as per their symbols. Through the reuse, recycling of materials or other forms of recovery of old equipment, you make an important contribution to the protection of the environment. EX90 PLUS... -
Page 41: Ordering Accessories
ORDERING ACCESSORIES Sport-Tiedje floor mat, size XL Art. no. ST-FM-XL Sport-Tiedje comfort chest strap premium Art. no. ST1050 Sport-Tiedje silicone spray Art. No. ST-1003 Chest-strap contact gel 250ml Art. no. BK-250 Fitness equipment care kit Art. no. HF-500... -
Page 42: Ordering Spare Parts
9:00 am - 6:00 pm Serial number and model name Before assembling your equipment, find the serial number on the white sticker and enter it in the appropriate space. Serial number: Brand / category: Model name: cardiostrong elliptical cross trainer EX90-Plus EX90 PLUS... -
Page 43: Parts List
Parts list Qty. Description Qty. Description MAIN FRAME SCREW M8x10 SENSOR WIRE 900mm TRANSPORTATION WHEEL CONTROLLER WIRE 500mm SCREW M12x53 KONB PRESSING PIPE CONNECTION SLICE 40 (4T) WASHER Φ10xΦ23x2T INCLINE MOTOR SENSOR WIRE BEARING 6200 (MRB) INCLINE MOTOR CONTROL BOX SCREW M10x30 SCREW M5x10 JSHAPE SCREW M6... - Page 44 SCREW M10x40MM PEDAL SUPPORTING TUBE (L) PEDAL SUPPORTING TUBE (R) BRAKE BEARING SLEEVE SPRING BEARING 6201 (TPX) MOTOR PUSH ROD LOWER PEDAL SUPPORING TUBE AXLE FOR MOTOR PUSH ROD PEDAL BRACKET (L) PEDAL BRACKET (R) NYLON SLEEVE Pedal(r) EX90 PLUS...
- Page 45 Qty. Description Qty. Description PEDAL REST (L) END CAP PEDAL REST (R) ADJUSTED NUT FRONT COVER PEDAL (L) ADJUSTED END Φ50 CUSHION PAD (L) CONSOLE SUPPORTING TUBE PEDAL (L) SENSOR WIRE 350mm SCREW 5/32“x5/8“(M4x15MM) SENSOR WIRE 200mm SCREW M6x10MM SENSOR WIRE 300mm PEDAL (R) HANDLE PULSE WIRE CUSHION PAD (R)
- Page 46 SIDE TUBE COVER SET (L3) SCREW M4×6 SIDE TUBE COVER SET (L4) SCREW M8x55 SIDE TUBE COVER SET (R1) WASHER M8x18 SIDE TUBE COVER SET (R2) SCREW M8x20 SIDE TUBE COVER SET (R3) SCREW M12x73 SIDE TUBE COVER SET (R4) EX90 PLUS...
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Page 47: Exploded Drawing
Exploded drawing... - Page 48 EX90 PLUS...
- Page 49 CONTACT Company head office Sport-Tiedje GmbH Flensburger Str. 55 24837 Schleswig Germany GENERAL INFORMATION: Hotline for Technical Information +49 4621 4210 0 +49 4621 4210 0 info@sport-tiedje.com +49 4621 4210 699 service@sport-tiedje.de +31 172 619961 +31 172 619961 info@fitshop.nl info@fitshop.nl +44 141 876 3972 +44 141 876 3986 orders@powerhousefitness.co.uk...
- Page 50 Note EX90 PLUS...
- Page 52 Elliptical cross trainer EX90 Plus...
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