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Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.
The 130 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable—and when you're not exercising, the unique 130 can be folded out of the away.
For your benefit, read this manual carefully before you use the elliptical exerciser. If you have questions after reading this manual, please call the toll-free telephone number on the front cover of this manual. To help us assist you, please note the product model number and serial number before calling. The model number is 30510.1. The serial number can be found on a decal attached to the elliptical exerciser (see the front cover of this manual for the location of the decal).
Before reading further, please familiarize yourself with the parts that are labeled in the drawing below.
Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. In addition to the included allen wrenches, assembly requires a phillips screwdriver , an adjustable wrench, and a rubber mallet .
As you assemble the elliptical exerciser, use the drawings below to identify small parts. The number in parentheses below each drawing is the key number of the part, from the PART LIST. The second number is the quantity needed for assembly.
Note: Some small parts may have been pre-assembled. If a part is not in the parts bag, check to see if it has been pre-assembled.
HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER
When the elliptical exerciser is not in use, the frame can be folded out of the way. First, lift the latch under each pedal leg, and lift the pedal legs off the sleeves on the crank arms.
Next, raise the pedal legs until they touch the magnets on the upper body arms; the magnets will hold the pedal legs in place. Then, hold the handle and lift the frame until it locks in a vertical position.
To use the elliptical exerciser, first hold the handle, press the latch button, and lower the frame. Next, pull the pedal legs off the magnets on the upper body arms. Then, lift the latches under the pedal legs, and set the pedal legs on the sleeves on the crank arms. Release the latches, and make sure that the pedal legs are securely connected to the crank arms.
HOW TO MOVE THE ELLIPTICAL EXERCISER
To move the elliptical exerciser, first fold it as described at the left. Next, stand in front of the elliptical exerciser, hold the handle on the console bracket, and place one foot against the center of the front stabilizer. Pull the handle until the elliptical exerciser will roll on the front wheels. Carefully move the elliptical exerciser to the desired position, and then lower it.
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.
HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER
To mount the elliptical exerciser, hold the handlebars and step onto the pedal that is in the lowest position. Next, step onto the other pedal. Push the pedals until they begin to move with a continuous motion.
Note: The crank arms can turn in either direction. It is recommended that you turn the crank arms in the direction shown by the arrow at the right; however, for variety, you can turn the crank arms in the opposite direction.
To dismount the elliptical exerciser, wait until the pedals come to a complete stop.
Note: The elliptical exerciser does not have a free wheel; the pedals will continue to move until the flywheel stops. When the pedals are stationary, step off the highest pedal first. Then, step off the lowest pedal.
FEATURES OF THE CONSOLE
The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When the manual mode of the console is selected, you can change the resistance of the pedals with the touch of a button. As you exercise, the console will provide continuous exercise feedback. You can even monitor your heart rate using the handgrip pulse sensor. The console also offers a selection of preset programs. The two calorie goal programs allow you to choose a calorie-burning goal for your workout. As you exercise, the console will count the calories that you burn until the goal is reached. The two pulse control programs automatically control the resistance of the pedals and prompt you to increase or decrease your pedaling pace to keep your heart rate near a target heart rate setting during your workout. The distance program counts the number of revolutions that you pedal during your workout, until you have completed 5,000 revolutions.
The three resistance & rpm programs automatically change the resistance of the pedals and prompt you to vary your pedaling pace as they guide you through an effective workout. The console also features iFIT.com interactive technology. Having iFIT.com technology is like having a personal trainer in your home. Using a stereo audio cable (available at electronics stores), you can connect the elliptical exerciser to your portable stereo, home stereo, computer, or VCR and play special iFIT.com CD and video programs (iFIT.com CDs and videocassettes are available separately). iFIT.com programs automatically control the resistance of the pedals and prompt you to vary your pace as a personal trainer coaches you through every step of your workout. High-energy music provides added motivation.
To purchase iFIT.com CDs and videocassettes, call the toll-free telephone number on the front cover of this manual. With the elliptical exerciser connected to your computer, you can also go to our Web site at www.iFIT.com and access programs directly from the internet.
Explore www.iFIT.com for more information.
Note: If there is a sheet of clear plastic on the face of the console, remove the plastic.
The left side of the display—The left side of the display will show the elapsed time, the approximate number of calories you have burned, and the approximate number of grams of carbs you have burned. Note: When some preset programs are selected, the display will show the time remaining in the program instead of the elapsed time. When a calorie goal program is selected, the display will show the number of calories still to be burned instead of the number of calories you have burned. The left side of the display will also show your heart rate when you use the handgrip pulse sensor (see step 5).
The center of the display—When the manual mode, a calorie goal program, the distance program, or the iFIT.com mode is selected, the center of the display will show a track representing 1/4 mile.
As you exercise, the indicators around the track will appear in succession until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession. The center of the display will also show the resistance setting of the pedals for a few seconds each time the resistance setting changes.
The right side of the display—The right side of the display will show the distance (total revolutions) you have pedaled and your pedaling pace (revolutions per minute [rpm]).
Note: When the distance program is selected, the display will show the number of revolutions still to be pedaled instead of the number of revolutions you have pedaled.
To use iFIT.com CDs, the elliptical exerciser must be connected to your portable CD player, portable stereo, home stereo, or computer with CD player. See pages 19 and 20 for connecting instructions. To use iFIT.com videocassettes, the elliptical exerciser must be connected to your VCR. See page 21 for connecting instructions. To use iFIT.com programs directly from our Web site, the elliptical exerciser must be connected to your computer.
HOW TO CONNECT YOUR PORTABLE CD PLAYER
Note: If your CD player has separate LINE OUT and PHONES jacks, see instruction A below. If your CD player has only one jack, see instruction B.
HOW TO CONNECT YOUR PORTABLE STEREO
Note: If your stereo has an RCA-type AUDIO OUT jack, see instruction A below. If your stereo has a 1/8" LINE OUT jack, see instruction B. If your stereo has only a PHONES jack, see instruction C.
HOW TO CONNECT YOUR HOME STEREO
Note: If your stereo has an unused LINE OUT jack, see instruction A below. If the LINE OUT jack is being used, see instruction B.
HOW TO CONNECT YOUR COMPUTER
Note: If your computer has a 1/8" LINE OUT jack, see instruction A. If your computer has only a PHONES jack, see instruction B.
HOW TO CONNECT YOUR VCR
Note: If your VCR has an unused AUDIO OUT jack, see instruction A below. If the AUDIO OUT jack is being used, see instruction B. If you have a TV with a built-in VCR, see instruction B. If your VCR is connected to your home stereo, see HOW TO CONNECT YOUR HOME STEREO.
HOW TO USE AN IFIT.COM CD OR VIDEO PROGRAM
To use an iFIT.com CD or video program, the elliptical exerciser must be connected to your CD player or VCR. See HOW TO CONNECT YOUR CD PLAYER, VCR, OR COMPUTER on pages 19 to 21. To purchase iFIT.com CDs or videocassettes, call the tollfree telephone number on the front cover of this manual. Follow the steps below to use an iFIT.com CD or video program.
HOW TO USE AN IFIT.COM PROGRAM DIRECTLY FROM OUR WEB SITE
Our Web site at www.iFIT.com allows you to play iFIT.com programs directly from the internet. To use programs from our Web site, the elliptical exerciser must be connected to your home computer. See HOW TO CONNECT YOUR COMPUTER.
In addition, you must have an internet connection and an internet service provider. A list of specific system requirements is found on our Web site.
Follow the steps below to use a program from our Web site.
Inspect and tighten all parts of the elliptical exerciser regularly. Replace any worn parts immediately.
To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap. Important: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight.
BATTERY REPLACEMENT
If the console displays become dim, the batteries should be replaced; most console problems are the result of low batteries. See assembly step 7 for replacement instructions.
HOW TO LEVEL THE ELLIPTICAL EXERCISER
If the elliptical exerciser rocks slightly on your floor during use, turn one or both of the leveling feet beneath the rear stabilizer until the rocking motion is eliminated.
HANDGRIP PULSE SENSOR TROUBLESHOOTING
Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. The pulse sensor is not a medical device.
Various factors may affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid in determining heart rate trends in general.
The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your heart rate as a guide. The chart below shows recommended heart rates for fat burning, maximum fat burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age at the bottom of the chart (ages are rounded off to the nearest ten years). Next, find the three numbers above your age. The three numbers are your "training zone."
The lower two numbers are recommended heart rates for fat burning; the highest number is the recommended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body uses easily accessible carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your exercise until your heart rate is near the middle number in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular system, your exercise must be "aerobic." Aerobic exercise is activity that requires large amounts of oxygen for prolonged periods of time. This increases the demand on the heart to pump blood to the muscles, and on the lungs to oxygenate the blood. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone as you exercise.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, consisting of 5 to 10 minutes of stretching and light exercise. A proper warm-up increases your body temperature, heart rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training zone.
Note: During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.
A cool-down, with 5 to 10 minutes of stretching. This will increase the flexibility of your muscles and will help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week if desired. The key to success is to make exercise a regular and enjoyable part of your everyday life.
To reduce the risk of serious injury, read the following important precautions before using the elliptical exerciser.
Misuse of this machine may result in serious injury.
Read user's manual prior to use and follow all warnings and instructions.
Do not allow children on or around machine.
Pedals continue to spin when you stop pedaling.
Spinning pedals can cause injury.
Reduce pedal speed in a controlled manner
User weight must not exseed 250 pounds.
Replace label if damaged, illegible, or removed.
Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. Read all instructions before using. Sears assumes no responsibility for personal injury or property damage sustained by or through the use of this product.
QUESTIONS?
As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if there are missing parts, please call:
1-888-936-4266
Mon.–Fri. 8h00 until 17h00 EST (excluding holidays).
Visit our website at www.nordictrack.com
Here you can download full pdf version of manual, it may contain additional safety instructions, warranty information, FCC rules, etc.
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