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Endurance E4 User Manual

Elliptical trainer
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Endurance E4
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Elliptical Trainer
User Manual

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Summary of Contents for Endurance E4

  • Page 1 Endurance E4 ® Elliptical Trainer User Manual...
  • Page 3 Our quality, durability and craftsmanship will enable you to enjoy the E4 for many years to come. We have included some general fitness guidelines that will help you in your pursuit of a healthy lifestyle. The E4 will enable you to customize and monitor your workouts to: •...

  • Page 5: Table Of Contents

    Table of Contents SAFETY INSTRUCTIONS........... CLEANING..............ASSEMBLY, MOVING, PLACEMENT......LEVELING..............FOOT POSITIONS............HOW TO USE THE E4......SYNCHROSTRIDE MOTION ARMS SETTINGS..E4 CONSOLE INSTALLING BATTERIES..........CONVERTING FROM METRIC TO STANDARD..TURNING SCREEN DISPLAY ON......CHOOSING TIME AND STARTING......COUNTING-DOWN / UP..........
  • Page 6 E4 ELLIPTICAL TRAINER Console Hand Pulse Grips Tension Control Knob Beverage Holder Side Cover Foot Pedal Pedal Arm Front Foot & Transport Foot Pedal Wheels Adjusters Levelers...

  • Page 7: Safety Instructions

    • Read this Ownerʼs Guide in its entirety before operating the E4. CLEANING • Use a damp cloth to wipe your E4 and computer free of sweat and dust. Always avoid getting extra moisture on the computer. By keeping the computer face free of sweat, you can ensure a longer computer life.

  • Page 8: Leveling

    MOVING YOUR E4 Your E4 has a pair of transport wheels built into the front foot. It is easy to move your E4 by picking up the back end and rolling it on the front transport wheels. PLACEMENT IN YOUR HOME It is important that you place your E4 in a comfortable and inviting room.

  • Page 9: How To Use The E4

    HOW TO USE THE E4 To start using the E4 simply stand on the foot pedals with the toes of your shoes close to the front edge of the foot platform. Place your hands in a comfortable position on the handlebars.

  • Page 10: E4 Console Installing Batteries

    E4 CONSOLE INSTALLING BATTERIES If your E4 batteries have not already been installed by your retailer, please install them now. The console uses two AA batteries. Install the batteries in the battery compartment in the back of the console. CONVERTING FROM METRIC TO STANDARD First flip the switch located in the reverse side of the panel.

  • Page 11: Choosing Time And Starting

    TIME There are two modes of time display. You can choose either Count Up Mode to monitor the length of your workout or Count Down Mode for a programmed time limit. To operate in Count-Up Mode: Simply get on the elliptical and start striding. The console will automatically turn on and the time display will advance from zero and keep time until you finish your workout.
  • Page 12 CALORIES The CALORIES display will show the approximate number of calories you burn during your workout. You can also program your elliptical to notify you when you have burned a specific number of calories. To program a Calorie Countdown: Turn on the console by pressing the RESET button. Press the MODE button to cycle through the feedback windows until CALORIES is displayed.

  • Page 13: Feedback Display

    SETTING THE MAIN DISPLAY WINDOW The automatic display mode on your elliptical is SCAN MODE. In this mode, information from each of the feedback windows will automatically cycle on display in the main window. If you desire to keep one feedback function in the main window for quick reference, press the MODE button until the feedback function you desire is displayed.

  • Page 14: Developing A Fitness Program

    E4 ELLIPTICAL TRAINER Developing a Fitness Program Warm Up: Warming up is an extremely important phase, but unfortunately, itʼs often an activity that is ignored. Painful frustrating muscle pulls or strains may result from not warming up properly. There are two goals for warm up: warming...

  • Page 15: Flexibility

    E4 ELLIPTICAL TRAINER FLEXIBILITY 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 challenges of daily life. Fortunately, there ís a positive reinforcing cycle between flexibility and activity.
  • Page 16 E4 ELLIPTICAL TRAINER 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 17 E4 ELLIPTICAL TRAINER 4. Side Bends a. Stand with your feet about shoulder - width apart and toes pointed straight ahead. Keep your knees slightly bent and with one hand on your hip, extend your other arm up and over your head.
  • Page 18 E4 ELLIPTICAL TRAINER 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 19 E4 ELLIPTICAL TRAINER 9. Anterior Tibialis (front of shin) a. Stand with all of your weight on one leg. Extend the opposite leg forward, flex your ankle and point your toes forward. b. Repeat with the other leg. 10. Iliopsoas (lower back) a.

  • Page 20: Exercise Guidelines

    E4 ELLIPTICAL TRAINER 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 21: 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. Endurance is pleased with your decision to use our quality product to help reach your fitness goals. Below are some benefits of exercising. We have...

  • Page 22: Sample Goals

    Long terms goals are best reached if one incorporates short term goals in order to reach the overall long term goal. The E4 con- sole provides you with several readouts that can be used to record your progress.
  • Page 23 E4 ELLIPTICAL TRAINER Week # Date:___________ Number of hours of sleep:_____________ Weekly Goal:________________ Scheduled work out time:_____________ Reward:_____________ Level of intensity by % of your predicted maximum heart rate: _____________ Date Workload Level Exercise Time Distance Sunday Monday Tuesday Wednesday...

  • Page 24: Heart Rate Conversion Chart

    E4 ELLIPTICAL TRAINER HEART RATE CONVERSION FOR 10 SECONDS (USE AS REFERENCE ONLY) 11 = 66 19 = 114 27 = 162 12 = 72 20 = 120 28 = 168 13 = 78 21 = 126 29 = 174...
  • Page 25 E4 ELLIPTICAL TRAINER...
  • Page 26 ©Copyright 2005. Endurance. All rights reserved. Endurance reserves the right to change design and specifications when we feel it will improve the product. Endurance machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.

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