Related Manuals for Insportline CT200
Summary of Contents for Insportline CT200
- Page 1 USER MANUAL – EN IN 1921 Twist Stepper inSPORTline Roto Branda DyGraf – International Fitness Expert MAXIMUM USER WEIGHT: 250lbs Model# CT200...
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Page 2: Table Of Contents
CONTENTS IMPORTANT SAFETY INFORMATION......................3 PARTS AND ACCESSORIES ..........................4 HARDWARE................................5 ASSEMBLY ................................6 BENEFITS OF EXERCISE ............................ 8 HEART RATE ..............................8 PULSE COUNT ..............................9 BEGINNER TARGET HEART RATE CHART ....................9 INTERMEDIATE/ADVANCED TARGET HEART RATE CHART ............... 9 GETTING STARTED ............................ -
Page 3: Important Safety Information
IMPORTANT SAFETY INFORMATION Please read and follow all instructions carefully and thoroughly before using the CardioTwister. Maximum User Weight 250 lbs. Consult your physician before beginning this or any exercise or diet program, especially if you have concerns about your physical and fitness levels and overall suitability for using the CardioTwister. This is especially important if you are over the age of 35, have never exercised before, pregnant or suffer from any illness. -
Page 4: Parts And Accessories
PARTS AND ACCESSORIES (A) CT Main Unit Personal Training Computer (B) Hardware (J)Short T Bracket (C) Left handlebar (K)Arc Plastic (2) (D) Right Handlebar (L)Plaque (E) Large Rubber Feet (M)Literature Pack (F) Small Rubber Feet (G) Handlebar (H) Upper Handlebar... -
Page 5: Hardware
HARDWARE Item#: 49 Qty: 2 Descr: 5/16"x58 Button Head Screw Item#: 50 Qty: 1 Descr: 5/16"x50 Button Head Screw Item#: 51 Qty: 4 Descr: 5/16"x39 Button Head Screw Item#: 52 Qty: 2 Descr: 5/16"x42 Button Head Screw Item#: 56 Item#: 8 Qty:1 Qty: 2 Descr: 1/4"x15... -
Page 6: Assembly
ASSEMBLY We have designed the CardioTwister to be easy to assemble and use. Important: Remove all parts from packing and inspect for damage. Refer to “Parts and Accessories” for location of parts. STEP 1: Remove the four shipping plugs from the left and right ends of the Front and Rear Stabilizers. - Page 7 HANDLEBAR ASSEMBLY: Refer to page “Parts and Accessories” for location of parts, and “Hardware” for a helpful hardware guide. You will find all small components for each of Steps 1 through 3 below in separate, clearly marked bags. STEP 1: Lay out the handlebar components as shown.
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Page 8: Benefits Of Exercise
Go back and securely tighten all nuts and bolts. BENEFITS OF EXERCISE A regular exercise program can help improve the quality of your life, help give you more energy and help combat the effects of aging. Research has shown that 30 minutes of cardiovascular exercise done at the same time, or even in 3 segments of 10 minutes each combined with a weighted workout 3 to 4 times per week can help deliver the following health benefits: The benefits of regular participation in a well balanced fitness program include:... -
Page 9: Pulse Count
PULSE COUNT The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: first, 10 seconds is long enough for accuracy. -
Page 10: Getting On The Cardiotwister
GETTING ON THE CARDIOTWISTER Step 1: Place the CardioTwister on a flat, stable surface. It is recommended that you place your CardioTwister on a thin carpet or rubber exercise mat. This will help to prevent movement during exercise. Step 2: Stand on the floor at the rear of your CardioTwister. -
Page 11: Personal Computer Training
PERSONAL COMPUTER TRAINING IMPORTANT: Any input will turn on the computer. FUNCTIONS TOTAL STEPS: Accumulated steps STEPS/MIN: Step rate per minute TIME: Accumulated workout time CALORIES: Kilocalories expended SCAN: Automatic display of Steps/Min., Time and Calories for 4 seconds each Total Steps: Displayed in the top half of the LCD. -
Page 12: Stretches For Warm-Up And Cool Down
Stretches should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should be slow,rhythmical and under control, making sure never to hold your breath. STRETCHES FOR WARM-UP AND COOL DOWN QUADRICEPS STRECH Lean your hand against a wall or chair. - Page 13 CALF AND HIP STRETCH While keeping toes pointed forward and feet flat on floor, step forward with your left foot. Lean forward by bending through the hip at the same time that you bend your left knee. Don't allow the knee in front to extend over your toe.
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Page 14: Training Exercises
TRICEP STRETCH Extend both arms above your head. Bend right arm at the elbow and lower right hand towards back of neck. Grasp the right elbow with left hand and pull right arm back as far as you comfortably can. Hold for 20 to 30 seconds, then repeat on the opposite side. -
Page 15: Workout Frequency
WORKOUT FREQUENCY We recommend that you start exercising on the CardioTwister at least every other day. Beginners may want to start with a 5-minute program and advance to 15 minutes then 30 minutes done at the same time or broken into three 10 minute sessions. - Page 16 SHOUDER PRESS Defines your shoulders while it trains your legs While stepping, place one hand on the handlebar and the other at your side. Every time you step, extend your other hand over your head toward the ceiling, without locking-out your elbows. As you press the opposite foot against the pedal, slowly lower your arm back to its starting position.
- Page 17 CROSS OVER OBLIQUE TWIST Trim Your Midsection and Burn Calories When standing on the CardiioTwister, put your right hand in the centre of the left side of the handlebar. Hold here and place your left hand on your waist. Begin stepping and twisting to work your obliques like never before. For your next set, switch your arm position to work the opposite side.
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Page 18: Cool Down
While stepping, place your hands on the handlebar, shoulder width apart. With your hands facing down and on the outside of the handlebar, pull the handlebar towards you. Pulling the handlebar will exaggerate the workout to your back. As you step and pull against the handlebar, the handlebar will twist your body to the side. Be sure to press down on the pedals with your heels each time you step and twist. -
Page 19: Exploded View
page 12 of this manual. Always drink plenty of water, and try some deep breathing and relaxation techniques to end your work out in a positive frame of mind and a sense of fulfillment. EXPLODED VIEW... -
Page 20: Parts List
PARTS LIST Name Main Frame Link Bar with Chain Turnbuckle Left Foot Assembly Right Foot Assembly Left Foot Pedal Right Foot Pedal M4x18mm Screw Stopper Foot Tube Bushing Washer 32mm Circle Clip Plastic Washer Arc Plastic 3/16"x15mm Screw Short T-Bracket Long T-Bracket Washer Bottom Shaft... - Page 21 Front Cover 3/16"x10mm Bolt Front Cover Plugs Upper handlebar Handlebar Left handlebar Right handlebar Bracket Link Bar with Chain 5/16"x20mm Screw 2.5mm Washer 5/16"Nylon Nut M5x16mm Screw 5/16"x58mm Screw 5/16"x50mm Screw 5/16"x39mm Screw 5/16"x42mm Screw U bracket U bracket 1/4"x15mm Screw Plaque 3/16"x15mm Screw Arc Plastic 1...
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Page 22: Troubleshooting
TROUBLESHOOTING PROBLEM SOLUTION This temporary lockup problem is usually a result of the unit being used If the Foot Pedals appear to continuously for an extended period of time. The stepping resistance produces be stuck in place or difficult heat which causes the internal disk to become sluggish. To unlock place the to move resistance lever in the Fast Position. -
Page 23: Information About Producer
INFORMATION ABOUT PRODUCER We are very proud of the design and quality of our CardioTwister™. This product has been manufactured to the highest standards. Should you have any problem our friendly customer service staff is here to help you if you have a question. We are available at: 973.287.5100 9:00am-7:00pm EST Monday-Friday... -
Page 24: Terms And Conditions Of Warranty, Warranty Claims
TERMS AND CONDITIONS OF WARRANTY, WARRANTY CLAIMS General Conditions of Warranty and Definition of Terms All Warranty Conditions stated hereunder determine Warranty Coverage and Warranty Claim Procedure. Conditions of Warranty and Warranty Claims are governed by Act No. 40/1964 Coll. Civil Code, Act No. 513/1991 Coll., Commercial Code, and Act No. - Page 25 +420 556 770 190, Mobile: +420 604 853 019, servis@insportline.cz Fax: +420 556 770 192, (Service +420 556 770 191) Web: www.insportline.cz, www.worker.cz, www.worker-moto.cz INSPORTLINE, s.r.o. Bratislavska 36, 911 05 Trencin, Slovakia CRN: 36311723, VAT ID: SK2020177082 Orders: +421(0)326 526 701, +421(0)917 649 192, objednavky@insportline.sk...