USER`S MANUAL
Contents
1. Assembly requires the included tools and your own adjustable wrench cA and Phillips screwdriver Use the part drawings below to identify the small parts used in assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number fol lowing the parentheses is the quantity needed for assembly Note Some small parts may have been preat tached If a part is not in the hardware kit check to see if it has been preattached 8 Nylon M10 Nylon 8 Split M6 Washer M8 Curved Locknut 99 4 Locknut 91 4 Washer 93 6 88 8 Washer 86 2 aa n d M4 x 16mm M4 x 12mm M4 x 16mm Round Head M4 x 19mm M4 x 38mm Screw 101 2 Screw 77 1 Screw 68 4 Screw 75 2 Screw 89 2 CON M6 x P M6 x 32mm Button M6 x 38mm Button M8 x 18mm Button Screw 71 Screw 69 4 Screw 25 4 Screw 67 4 TIT M10 Curved Bolt 72 2 Bolt 70 2 Washer 94 4 M10 x 94mm Button Bolt 65 4 To make assembly easier read the information on page 5 before you begin assembling the exercise cycle Orient the Front Stabilizer 15 with the Wheels 17 positioned as shown Attach the Front Stabilizer to the Frame 1 with two M10 x 94mm Button Bolts 65 two M10 Curv2. 16 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise cycle reg ularly Replace any worn parts immediately To clean the exercise cycle 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 HANDGRIP PULSE SENSOR TROUBLESHOOTING If the handgrip pulse sensor does not function properly see step 5 on page 14 HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling even while the resistance is adjusted to the highest setting the drive belt may need to be adjusted To adjust the drive belt first remove the screws from the left and right side shields not shown Note There are two different sizes of screws in the side shields Be sure to note the location of each screw Then carefully remove the side shields CM 7 i CD Loosen but do not remove the three indicated screws A Insert the shaft of a screwdriver downward between the Idler Pulley 88 and the pulley on the eddy mechanism B Pull the top of the screwdriver toward the rear of the exercise cycle until the Drive Belt 47 is tight Then tighten the three screws and reattach the left and right side shields HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch first remove the screws from the left a
3. Rail Bolt 6 35mm x 38mm Clevis Pin M12 x 52mm Button Screw 9 5mm x 28 5mm Clevis Pin 6 35mm x 27mm Clevis Pin Spring Screw 8 Curved Washer M4 x 12mm Round Head Screw M6 Washer M4 x 38mm Screw M6 Nylon Locknut M10 Nylon Locknut Crank Cap M8 Split Washer M10 Curved Washer M8 Jamnut Spring Washer Cotter Pin Pulley Spacer 8 Nylon Locknut M12 Nut M4 x 12mm Screw Hex Key User s Manual Note Specifications are subject to change without notice See the back cover of this manual for information about ordering replacement parts These parts are not illustrated EXPLODED DRAWING A Model No NTEX14807 0 no 22 EXPLODED DRAWING B Model No 14807 0 n 2 59 A C Aul Pog RY 9 6 95 A OS Sa 5993 18 5793 55 74 p 5 62 95 w 9 56 23 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON Health amp Fitness Inc ICON warrants this product to be free from defects in workmanship
4. tures allow it to warm to room temperature before plugging in the power cord If you do not do this the console displays or other electronic components may become damaged 10 HOW TO OPERATE THE EXERCISE CYCLE HOW TO PLUG IN THE POWER SUPPLY Plug one end of the included power supply into the jack on the front of the exercise cycle Plug the other end of the power supply into an appropriate outlet that is properly installed in accordance with all local codes and ordinances HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the straps off the tabs on the pedals Adjust the straps to the desired position and then press the ends of the straps onto the tabs HOW TO ADJUST THE SEAT The seat can be adjusted forward or backward to the position that is the most comfortable for you To adjust the seat pull upward on the seat adjustment handle slide the seat to the desired position and then push downward on the handle to lock the seat in place 11 HOW TO LEVEL THE EXERCISE CYCLE If the exercise cycle rocks slightly on your floor during use turn one or both of the leveling feet under the rear stabilizer until the rocking motion is eliminated Leveling Foot gt HOW TO MOVE THE EXERCISE CYCLE To move the exer cise cycle hold the handle on the rear stabilizer and care fully lift it until the exercise cycle can be moved on the front wheels Carefully mov
5. NN H HH AH Aa 0 Description Frame Upright Book Holder Console Rail Adjustment Handle Handlebar Backrest Seat Seat Pulse Grip Wire Seat Handlebar Spring Block Left Side Shield Right Side Shield Front Stabilizer Rear Stabilizer Wheel Plastic Pad Leveling Foot Top Handlebar Cover Right Pedal Strap Left Pedal Strap Right Crank Arm Left Crank Arm M6 x 38mm Button Screw Pivot Block Handle Bracket Large Snap Ring Pulley Magnet Crank Steel Washer Crank Bearing Eddy Mechanism Eddy Axle Assembly Pillow Block Resistance Motor Idler Pulley Idler Front Rail Bracket Seat Carriage Upper Pulse Wire Main Wire Harness Rear Rail Bracket Clamp Reed Switch Wire Drive Belt Stabilizer Endcap Upright Grip Flange Screw Power Supply Wire Backrest Tube Key No Qty IM A DO ANSFARNAANDANN HAHAH HA ANATFANSFONANAROANAHAAAANDARAON R1007A Description Bottom Handlebar Cover Small Spring Carriage Bearing Seat Rail Endcap Plastic Wheel Lower Pulse Wire Carriage Spacer Rail Rod Ground Wire Rod Cap 6 35mm x 34mm Clevis Pin Upright Cap M10 x 94mm Button Bolt Wheel Bolt 8 x 18mm Button Screw M4 x 16mm Round Head Screw M6 x 32mm Button Screw M8 x 68mm Button Bolt M6 x 16mm Button Screw M8 x 35mm Button Bolt M4 x 10mm Self tapping Screw M8 x 30mm Button Bolt M4 x 19mm Screw M8 x 16mm x 1 5mm Washer M4 x 16mm Screw M8 x 16mm Button Bolt Bright M4 x 16mm Button Screw
6. aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select the manual mode When you turn on the console the manual mode will be selected If you have selected a workout reselect the manual mode by pressing the Workouts button repeatedly until zeros appear in the display 0 00 0 000 TIME DISTANCE 00 0 0 CALORIES WATTS MPH T Press Start or begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing one of the numbered Quick Silent Magnetic Resistance buttons There are twenty resistance levels Note After you press the but tons it will take a moment for the pedals to reach the selected resistance level Follow your progress with the display While you pedal the upper left corner of the dis play will show the elapsed time Note During a preset workout the display will show the time remaining in the workout The upper right corner of the display will show the distance you have pedaled in miles or kilometers The display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 14 13 5 05 2 500 TIME DISTANCE 3 64 97 36 CALORIES WATTS MPH A The lower left corner of the display will show the approximate number of calories you have burned The lower center of the d
7. can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 140 130 125 1155 v 145 138 130 125 118 110 103 125 120 115 110 105 95 90 9 20 30 40 50 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 18 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the first few minutes of exercise your body uses carbohyarate 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 For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your e
8. is especially impor tant for persons over the age of 35 or per sons with pre existing health problems It is the responsibility of the owner to ensure that all users of the exercise cycle are ade quately informed of all precautions Your exercise cycle is intended for home use only Do not use your exercise cycle in a commercial rental or institutional setting Keep your exercise cycle indoors away from moisture and dust Place your exercise cycle on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is enough clearance around your exer cise cycle to mount dismount and use it Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from your exercise cycle at all times Your exercise cycle should not be used by persons weighing more than 350 Ibs 159 kg 8 10 11 12 13 The pulse sensor is not a medical device Various factors including the user s move ment 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 Wear appropriate exercise clothes while exercising do not wear loose clothes that could become caught on your exercise cycle Always wear athletic shoes for foot protec tion while exercising Keep your back straight while using your exercise cycle do not arch your back When you
9. of the exercise cycle may wear prematurely HOW TO USE A PRESET WORKOUT 1 Press any button on the console or begin ped aling to turn on the console When you turn on the console the display will light A tone will then sound and the console will be ready for use Select a preset workout To select one of the thirty preset workouts first press the Workouts button A menu of workout profiles will then appear in the display Press the left right up and down arrows to highlight the desired workout profile When a workout profile is highlighted the workout time and the maximum resistance level of the workout will appear in the display To select a high lighted workout press the Enter button When you select a preset workout the workout time and a profile of the resistance levels of the workout will appear in the display 20 00 TIME 0 000 DISTANCE XS 15 Begin pedaling to start the workout Each workout is divided into 20 30 or 45 one minute segments One resistance level and one target pace setting are programmed for each seg ment Note The same resistance level and or tar get pace setting may be programmed for consecu tive segments During the workout the workout profile will show your progress see the drawing to the lower left The flashing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the
10. or consequential damages Accordingly the above limitation may not apply to you The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose is limited in its scope and duration to the terms set forth herein Some states do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to you This warranty gives you specific legal rights You may also have other rights which vary from state to state ICON HEALTH amp FITNESS INC 1500 S 1000 W LOGAN UT 84321 9813 Part No 259552 R1007A Printed in China 2007 ICON IP Inc
11. stop exercising allow the pedals to slowly come to a stop If you feel pain or dizziness while exercising stop immediately and cool down Use your exercise cycle only as described in this manual BEFORE YOU BEGIN Congratulations for selecting the new NordicTrack Commercial 400 exercise cycle Cycling is one of the most effective exercises for increasing cardiovascular fitness building endurance and toning the entire body The NordicTrack Commercial 400 exercise cycle offers an impressive array of features to let you enjoy this healthful exercise in the convenience and privacy of your home For your benefit read this manual carefully before you use the exercise cycle If you have questions Handlebar Adjustment Handle Seat Backrest after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Pedal Strap Handgrip Pulse Sensor Seat Handlebar Handle Leveling Foot ASSEMBLY Assembly requires two persons Place all parts of the exercise cycle in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed
12. COMMERCIAL 400 Model No NTEX14807 0 Serial No Write the serial number in the space above for reference QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT You must note the product model number and serial number see the drawing above before contacting us CALL TOLL FREE 1 866 362 4490 Mon Fri 6 a m 6 p m MST Sat 8 a m 4 p m MST ON THE WEB www nordictrackservice com CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference USER S MANUAL s Visit our website at Q www nordictrack com new products prizes fitness tips and much more TABLE OF CONTENTS WARNING DECAL PLACEMENT 2 2 IMPORTANT PRECAUTIONS 222 2 2 24 4 cre aa a ee en E 3 BEFORE YOU BEGIN erri oed ep AL ee ee ee MUR GR S 4 ASSEMBLY 2 42 d besar RI Uer Rod org voy PUn Y Oe dI a EYE 5 HOW TO OPERATE THE EXERCISE CYCLE 2 11 MAINTENANCE AND TROUBLESHOOTING 17 EXERCISE GUIDELINES Rot cR AO pr R
13. EUS nee DR UR RR gL Ss 18 PART LIST 25 TUM 21 EXPLODED DRAWING 231 aoi Reread Pea ae wale ACER n ge 22 ORDERING REPLACEMENT PARTS 1 Back Cover EIMETED WARRANTY da xp a aaa i Res ace d Back Cover WARNING DECAL PLACEMENT The warning decals shown here have been applied in the locations shown If AWARNING a decal is missing or illegible call NECS the telephone number on the front may result in serious cover of this manual and request a Injury Read user s manual free replacement decal Apply the prior to use and follow decal in the location shown Note NN A warnings ang The decal may not be shown at actual Do not allow children size on or around machine User weight must not exceed 350 pounds Replace label if damaged illegible or removed Important To avoid damaging the console use only a regulated 6 volt DC 2 amp power supply NordicTrack is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS A WARNING To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise cycle before using your exercise cycle ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program con sult your physician This
14. and material under normal use and service conditions for a period of one 1 year from the date of purchase There is a lifetime warranty on the frame This warranty extends only to the original purchaser ICON s obligation under this warranty is limited to replacing or repairing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be pre autho rized by ICON If the product is shipped to a service center freight charges to and from the service cen ter will be the customer s responsibility For in home service the customer will be responsible for a mini mal trip charge This warranty does not extend to any product or damage to a product caused by or attrib utable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center products used for commercial or rental purposes or products used as store display models No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use costs of removal or installation or other consequential damages of whatsoever nature Some states do not allow the exclusion or limitation of inci dental
15. art rate will be shown in the display For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make sure that your hands are positioned as described Be care ful not to move your hands excessively or to squeeze the metal contacts tightly For optimal performance clean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals to clean the contacts 14 Turn on the fan if desired To turn on the fan at high speed press the Fan button To turn on the fan at low speed press the Fan button a second time To select the auto mode press the Fan button again when the auto mode is selected the speed of the fan will auto matically increase or decrease as you increase or decrease your pedaling speed Pivot the fan louvers above the display upward or downward to direct the airflow from the fan To turn off the fan press the Fan button again Note If the pedals are not moved for about thirty seconds the fan will automatically turn off When you are finished exercising the console will turn off automatically If the pedals are not moved for several seconds a series of tones will sound and the console will pause If the pedals are not moved for about five minutes the console will turn off and the display will be reset When you are finished exercising unplug the power supply IMPORTANT If you do not do this the electrical components
16. e the exercise cycle to the desired location and then lower it CONSOLE DIAGRAM TIME CALORIES 5 05 2 500 3 04 97 36 WATTS DISTANCE MPH 10 9 8 7 6 9 BEN 3 2 S QUICK SILENT MAGNETIC RESISTANCE FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you select the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the con sole will provide continuous exercise feedback You can even measure your heart rate using the handgrip pulse sensor The console also offers thirty preset workouts Each workout automatically changes the resistance of the pedals and prompts you to increase or decrease your 12 pedaling pace as it guides you through an effective workout You can even connect your MP3 player or CD player to the console s stereo sound system and listen to your favorite music or audio books while you exercise To use the manual mode of the console follow the steps beginning on page 13 To use a preset workout see page 15 To use the stereo sound system see page 16 Note If there is a sheet of clear plastic on the face of the console remove the plastic HOW TO USE THE MANUAL MODE 1 Press any button on the console or begin ped
17. ed Washers 94 and two M10 Nylon Locknuts 91 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 16 to the Frame with two M10 x 94mm Button Bolts 65 two M10 Curved Washers 94 and two M10 Nylon Locknuts 91 3 Orient a Backrest Tube 52 as shown Insert the Backrest Tube into a bracket on the Seat Carriage 41 Attach the Backrest Tube with an M8 x 35mm Button Bolt 72 an M8 Split Washer 93 and an M8 Nylon Locknut 99 Make sure that the Nylon Locknuts are in the hexagonal holes in the Seat Carriage Do not tighten the Button Bolt yet Repeat this step to attach the other Backrest Tube 52 4 Orient the Backrest 8 as shown Attach the Backrest to the Backrest Tubes 52 with four M6 x 38mm Button Screws 25 and four M6 Washers 88 5 Tip Avoid damaging the wires inside the Seat Handlebar 11 during this step Attach the Seat Handlebar 11 to the Seat Carriage 41 with two M8 x 68mm Button Bolts 70 two M8 Curved Washers 86 and two M8 Nylon Locknuts 99 Make sure that the Nylon Locknuts are in the hexagonal holes in the Seat Carriage Then plug the Lower Pulse Wire 58 into the receptacle in the Right Side Shield 14 See step 3 Tighten the two M8 x 35mm Button Bolts 72 Attach the Book Holder 3 to the Backrest Tubes 52 with two M4 x 19mm Screws 75 Then attach the Book Holder to the Backrest 8 with two M4 x 38mm Screws 89 O
18. isplay will show your power output in watts The lower right corner of the display will show your pedaling speed in miles or kilometers per hour The resistance level of the pedals will appear in the display for a few seconds each time the resis tance level changes You can also view selected information at a larger size Press the Display button repeatedly to view the elapsed time and the distance you have ped aled the elapsed time and the approximate num ber of calories you have burned the elapsed time or the approximate number of calories you have burned Press the Display button again to view a workout history of resistance levels and pedaling pace To again view the time distance approximate number of calories burned and pedaling speed press the Display button again You can also adjust the contrast of the display First press and hold down the Display button for several seconds until the display is blank Then release the Display button and follow the instruc tions in the display to adjust the contrast 5 Measure your heart rate if desired If there are sheets of clear plastic on the metal contacts on the handgrip pulse sensor remove the plas tic In addition make sure that your hands are clean To measure your heart rate hold the handgrip pulse sensor with your palms resting against the metal contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected your he
19. lay music or audio During the workout the display will show the work books through the console s out profile the time remaining in the workout and stereo sound system while the distance you have pedaled you exercise first locate the stereo audio cable in the To view the profile your pedaling pace and the center of the console above distance you have pedaled press the Display but speakers Plug the ton cable into a jack on your MP3 player or CD player make sure that the audio To view the time remaining in the workout and the cable is fully plugged in distance pedaled press the Display button Press the Display button again to view the time remain Next press the play button on your MP3 player or CD ing and the approximate number of calories player Adjust the volume of the speakers using the burned volume control on your MP3 player or CD player To view the time remaining distance pedaled When not in use insert the stereo audio cable into the approximate number of calories burned your storage recess on the console power output in watts and pedaling pace press the Display button again To view the first display again press the Display button again 5 Measure your heart rate if desired See step 5 on page 14 6 Turn on the fan if desired See step 6 on page 14 7 When you are finished exercising the console will turn off automatically See step 7 on page 14 HOW TO USE THE STEREO SOUND SYSTEM
20. nd right side shields not shown Note There are two different sizes of screws in the side shields Be sure to note the location of each screw Then carefully remove the side shields Next see the drawing below and locate the Reed Switch 46 Loosen but do not remove the indicated M4 x 16mm Screw 77 Slide the Reed Switch slightly toward or away from a Magnet 30 on the Pulley 29 17 Then retighten the M4 x 16mm Screw 77 Turn the Left Crank Arm 24 for a moment Repeat until the console displays correct feedback When the Reed Switch 46 is correctly adjusted reattach the left and right side shields EXERCISE GUIDELINES A WARNING 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 determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember 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 exercising at the proper inten sity is the key to achieving results You
21. resistance level for the current segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resistance level is programmed for the next segment the resistance level will appear in the display for a few seconds to alert you The resistance of the pedals will then change As you exercise you will be prompted to keep your pedaling pace near the target SPEED OKAY 15 3 TIME pace setting for the cur rent segment When the words SPEED UP appear in the display increase your pace When the words SLOW DOWN appear decrease your pace When the words SPEED OKAY appear maintain your current pace IMPORTANT The target pace settings are intended only to provide motivation Make sure to pedal at a pace that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Quick Silent Magnetic Resistance buttons However when the current segment ends the pedals will automatically adjust to the resistance level for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To restart the workout press Start or simply resume pedaling The workout will continue until the last segment of the profile flashes and the last seg ment of the workout ends 4 Follow your progress with the display To p
22. rient the Seat 9 as shown Attach the Seat to the Seat Carriage 41 with four M6 x 16mm Button Screws 71 and four M6 Washers 88 Note Only two Screws and two Washers are shown 8 Have another person hold the Upright 2 near the Frame 1 Locate the wire tie see the inset draw ing in the Upright Tie the lower end of the wire tie to the Main Wire Harness 43 and to the Upper Pulse Wire 42 Next pull the upper end of the wire tie upward out of the top of the Upright Then untie and discard the wire tie Tip Do not allow the ends of the wires to fall into the Upright Use a piece of tape or an elastic band to hold the wires in place until step 10 Avoid pinching the wires during this step Tip Avoid pinching the Main Wire Harness 43 and the Upper Pulse Wire 42 during this step Attach the Upright 2 to the Frame 1 with four M8 x 18mm Button Screws 67 and four M8 Split Washers 93 Tip Tighten the two Button Screws on the front of the Upright before tight ening the other two Button Screws 9 Attach the Handlebar 7 to the Upright 2 with four M6 x 32mm Button Screws 69 10 While another person holds the Console 4 near the Upright 2 connect the console wire to the Main Wire Harness 43 Next connect the console pulse wire to the Upper Pulse Wire 42 Then con nect the console ground wire to the Ground Wire 61 Tip Start all screws before tightening any of them Also avoid pinching
23. s Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 19 NOTES 20 PART LIST Model No NTEX14807 0 Key No Qty N PO PO BP AH H HH HB HSH HSB BSB SB SB SB SB SBI YH HAHN HH H Hae PAH HK PY
24. the wires during this step Insert the excess wires downward into the Upright 2 Attach the Console 4 to the Upright 2 with four M4 x 16mm Round Head Screws 68 11 Slide the Bottom Handlebar Cover 53 into the slots on the underside of the Console 4 Attach the Bottom Handlebar Cover to the Handlebar 7 with two M4 x 12mm Screws 101 Then attach the Bottom Handlebar Cover and the Top Handlebar Cover 20 to the Handlebar with an M4 x 16mm Screw 77 12 Identify the Right Pedal 21 which is marked with an R Using an adjustable wrench firmly tighten the Right Pedal clockwise into the Right Crank Arm 23 Tighten the Left Pedal not shown coun terclockwise into the Left Crank Arm not shown IMPORTANT Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals Adjust the strap on the Right Pedal 21 to the desired position and then press the end of the strap onto the tab on the Right Pedal Adjust the strap on the Left Pedal not shown in the same way 13 Make sure that all parts are properly tightened before you use the exercise cycle Note After assembly is completed some extra parts may be left over Place a mat beneath the exercise cycle to protect the floor Plug the power supply into the socket at the front of the exercise cycle see HOW TO PLUG IN THE POWER SUPPLY on page 11 IMPORTANT If the exercise cycle has been exposed to cold tempera
25. xercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming up Start with 5 to 10 minutes of stretching and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling down Finish with 5 to 10 minutes of stretching Stretching increases the flexibility of your muscles and helps 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 exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 time
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