Weider XC5 User's Manual
Contents
1. v RESET MONITOR COUNT UP 0 T621 1K a STANT XC5 20062 COUN T DOWN i STP Es 9 NO AUDIBLE SOUND SIGNAL WILL RESET BE HEARD 0000 P 0500 p 9500 SET START AN AUDIBLE SOUND SIQNAL EVERY 0 5 SECOND PERIOD 8 a RESET START FOLLOW ABOVE PROCEDURE WILL HAVE A HEART SYMBOL Vj FLASH ACCORDING HEART BEATING RATE le Jefe ETIN SET STP START FOLLOW ABOVE PROCEDURE WILL HAVE AN AUDIBLE SOUND IF VALUE OVER 120 HEART BE ATING MIN MONITOR T721 2K FOR MODEL 5 ONLY NOTE 1 PUSH SET BUTTON A LITTLE LONGER THE DESIRED VALUE CAN BE GOT IN A FASTER SPEED 2 ONE STEP SHOULD BE ACCOMPANIED BY ONE SOUND SIGNAL EXCEPT WHEN TEMPO FUNCTION IS ACTIVATED 3 THE SYMBOL STP APPEARS ON LCD DENOTES ALL FUNCTIONS ARE CEASED AND NEW VALUES CAN BE REGISTERED INTO COMPUTER NO MATTER IN WHAT FUNCTION DISPLAY PUSH ST STOP BUTTON CAN START OR STOP ALL FUNCTIONS THAT THE SYMBOL SHOWS UP DENOTES THE FUNCTIONS HAS BEEN SET 5 ONLY PULSE WIRE SHOULD BE PLUGGED IN SOCKET AND EARCLIP SHOULD BE CLIPPED ON YOUR EAR OTHERWISE THE COMPUTER WILL NOT READ THE HEART BEATING RATE HOW TO REMOVE BATTERIES 1 TO REMOVE BATTERIES OPEN THE ACCESS DOOR ON THE BACK SIDE OF THE COMPUTER BY PRESSING DOWN THE SMALL TAB AND PULLING OUTWARD SEE ILLUSTRATION A 2 REMOVE BATTERIES AND REPLACE WITH TWO AA ALKALINE BATTERIES AS SHOWN2. Track Using a wrench slightly tighten the Bolt on the end of the Track This keeps the Cables taut Do not over tighten however LOCKING PIN For added security when getting on and off your skier inser the ud gt LOCKING PIN 56 through the Mast and around the Handle to keep the Foot Plates from moving Once you are positioned on the Foot Plates remove the Locking Pin DECALS Apply MAST POST DECAL 70 to the MAST POST 2 in a straight line starting at the top of the Post C Apply the ADJUSTMENT KNOB RESISTANCE DECAL 72 to the 70 MAST DECAL recessed center of the 72 ADJUSTMENT KNOB 67 ADJUSTMENT KNOB DECAL Apply the TRACK BED DECAL 71 to the TRACK 1 between the Foot Plates in a straight line starting at the rear of the unit TRACK DECAL PAGE 18 WEIDER SPORTING GOODS MAINTENANCE TIPS Keeping your XC5 SKI SIMULATOR in good condition will help insure you many hours of safe enjoyable exercise Following an easy maintenance routine will prevent premature wear and unnecessary parts replacement 1 Check all fasteners nuts and bolts and caps to see that they are tight and fitted properly 2 Lubricate all moving parts frequently to keep handles pulleys and rollers moving smoothly and to eliminate squeaks and excessive noise 3 Check tension of step linking cable to keep out excessive slack Tightness should be kept similar to a fan belt abou
3. XC 5 scenes AUTO INCLINE SKI SIMULATOR MODEL NOXCS SERIAL SKU NO 354 29062 1 Write model and serial number in the space above for reference WAIT READ THIS FIRST If you find this unit to have missing or defective parts please have ready the following information listed below before calling the 800 NUMBER The ASSEMBLY MANUAL MODEL NUMBER of this UNIT PART NAME or DESCRIPTION ORDERING NUMBER THE DUANTITY nf cach that var naad THE MODEL NUMBER of this unit can be found in the UPPER LEFT HAND or RIGHT HAND CORNER of this page The MODEL NUMBER is a series of FOUR or FIVE NUMBERS or a NUMBER preceeded by TWO LETTERS THE PART NAME or DESCRIPTION the ORDERING NUMBER can be found on the PARTS Wi lic f OWNER S MANUAL MADE IN CANADA WEIDER is committed to providing you complete customer satisfaction If you have any questions concerning the assembly of this product or find damaged or missing parts we quarantee you direct assistance AVOID THE HASSLE OF CONTACTING THE STORE FOR PARTS OR RETURNING THE PRODUCT Call our CUSTOMER ASSISTANCE LINE for assistance with parts and information by calling our toll free number 1 800 225 0653 Mon Fri 8 am 5 pm CST IMPORTANT NOTICE Because of moving parts on the underside of the skier this unit should be used on a non carpeted surface to prevent damage to carpets WEIDER SPORTS INC 21100 Erwin Stree
4. Repeat Stretches Quadriceps Hip Muscies CALF ACHILLES STRETCH With one leg in front of the other and arms out lean against the wall Keep your back leg straight and back foot flat on the ground then bend the front leg and lean forward by moving your hips toward the wall Hold then repeat on the other side To cause even further stretching of the Achilles tendons slightly bend back leg as well ives Achilie ons ed Ankies LIMITED WARRANTY Weider Sports Inc a California corporation warrants this item of equipment to be free from defects in material and or workmanship for a period of ONE YEAR from the date of the original purchase retail mail order or otherwise for use Weider also warrants the frame of this item of equipment to be free from defects in material or workmanship for a period of FIVE YEARS from the date of original purchase in the event of a defect in material or workmanship during the warranty period Weider will repair or replace at its option the Equipment or frame under the conditions of this Warranty Weider will do so at its expense for the cost of labor and materials but not for mailing except as noted LIMITATIONS EXCLUSIONS AND OTHER RIGHTS Weider disclaims liability for any and all implied warranties except as set forth to the contrary herein Some states do not allow limitations on how long an implied warranty lasts so the above limitation may not apply to you Weider disclaims liability
5. 1 4 ROUND PLASTIC INSERT CAP 2 LJ Toaid in assembling the FOAM GRIPS 14 to the HANDLE BARS 12 and 13 wipe a small amount of soapy water along the top surface of the Handle Bars Sl de the Foam Grips onto the Handle Bars until they are flush with the top of the Handle Bar Cap the ends of the Handle Bars with 1 1 4 ROUND PLASTIC CAPS 62 PAGE 12 WEIDER SPORTING GOODS STEP 10 HANDLE BAR MAST POST ASSEMBLY T E 43 3 8 X 8 TAPERED HEAD BOLT Ms SB METALFLATWASHER 3 63 DOME END CAP Oio 67 ADJUSTMENT KNOB NEN NOTE As mentioned earlier there are definite Left amp Right Handle Bar and Foot Plate assemblies Left would be when you are standing ON the skier facing the Mast Post Starting with the LEFT HANDLE BAR 13 insert the 3 8 X 8 TAPERED HEAD BOLT 43 through the welded bushing at the bend of the Handle Bar may be a tight fit and require tapping it through with a manner Once fully inserted firmly strike it to seat the taper into the Bushing DETAIL A 63 43 lt di HII WASHER IF NEEDED When the Bolt is through the Handle Bar slide one COMPOSITE FRICTION PAD 15 onto the Bolt and then insert the Bolt through the bushings in the welded channel bracket atop the MAST POST 2 Once through the channel bracket assemble another COMPOSITE FRICTION PAD 15 onto the Bolt and then bolt through the RIGHT HANDLE BAR ASSEMBLY 12 NOTE As you make these
6. 3 8 X 2 HEX HEAD BOLT 1 HH 5095 F52 HH 5480 F52 HH 5018 F52 HH 5061 F52 HH 5363 F52 HH 5445 F52 HH 5244 F52 44 3 8 FLAT WASHER 7 XC5 PART LIST 45 3 8 FLAT WASHER 2 HH 5265 F52 46 3 8 NYLON LOCK NUT 47 3 8 JAMNUT ce 48 3 8 PLASTIC WASHER 50 1 4 X 3 4 ROUND HEAD MACHINE SCREW 84 1 4 NYLON LOCK NUT m 55 8 SELF TAPPING SCREW HH 5448 F52 56 LOCKING PIN 7 2 LONG WW 7063 F52 58 3 8 1 0 PULLEY BUSHING I HH 5450 F52 59 SQUARE END BUSHING I AA 8137 F52 60 RUBBER FEET AA S230 F52 61 1 1 2 X 3 PLASTIC INSERT CAP 8130 52 62 1 1 4 ROUND PLASTIC INSERT CAP AA 8014 F52 63 DOME END CAP 004 65 12 LONG PLASTIC SPACER 2 AA 8201 F52 66 5 16 X 1 4 LONG METAL SPACER 1 2 OD 2 HH 5346 F52 67 ADJUSTMENT KNOB I 1 HH 5444 F52 68 5 46 SMALL INTERNAL THREAD KNOB a HHBABZ F52 69 ROUND PLASTIC END PLUG 70 SKIMASTER MAST POST DECAL m 1SET DE 4308 F52 mhina A m Pm A mis AFR Pm ab A mm ICE DCA LLL MAL VEe 439U5 raz ADJUSTMENT KNOB RESISTANCE DECAL 1 DE 4308 F52 HARDWARE BAG 3 1 C5764 F52 F52 ASSEM
7. 4 1 2 HEX HEAD BOLT 42 and starting on the side of the Foot Plate away from the 1 Bracket through the Foot Plate Next assemble onto the bolt and within the sides of the Foot Plate the V ROLLER 19 3X8 FLAT WASHER 44 and a 2 LONG PLASTIC SPACER 65 Next bolt on through the other side of the Foot Plate and fasten with a 3 8 JAM NUT 47 DO NOT OVER TIGHTEN this assembly as the V Roller must turn freely However tight enough so the Washer does not chatter during use DETAIL PAGE 10 WEIDER SPORTING GOODS STEP 7 FOOT PLATE amp CABLE ASSEMBLY QTY 33 5 16 X 1 ROUND HEAD MACHINE SCREW 35 5 16 FL AT WASHER 36 5 16 NYLON LOCK NUT 2 55 8 SELF TAPPING SCREW 2 Assemble the molded FOOT PLATE COVERS 11 atop each Foot Plate using a 8 SELF TAPPING SCREW 55 NOTE The Foot Plates have been stickered with LEFT and RIGHT labels to help you correctly identify these parts 59 SQUARE END BUSHING 66 5 16 X 1 4 LONG METAL SPACER 25 Select the LEFT FOOT PLATE 9 and begin assembling it to the FRONT TRACK CABLE 25 and the REAR TRACK CABLE 26 on the left side of the TRACK 1 First place a 5 16 FLAT WASHER 35 onto a 5 16 X 1 ROUND HEAD MACHINE SCREW 33 and boit up through the bottom of the L BRACKET 7 on the Foot Plate Assemble onto the Bolt the loop ends of the Front Cable and then the Hear Cabl
8. Handle Bar assemblies you will have to gradually position the Foot Plates so that the V Rollers are sitting atop the Track with the L Bracket to the outside and under the Track Bed SEE DETAIL With the Foot Plates properly positioned and the Taper Bolt fully inserted through the Handle Bars insert a 3 8 FLAT WASHER 45 onto the Bolt Lightly oil the two 3 8 BLACK PLASTIC WASHERS 48 and insert them over the Bolt and then another 3 8 FLAT WASHER 45 NOTE When the complete assembly of the Handle Bars Friction Pads and Washers is done there should be approximately 1 4 of Bolt thread coming through There is an additional 3 8 Washer supplied it it is needed to take up any extra Bolt length Being careful to properly align the threads screw the large ADJUSTMENT KNOB 67 onto the TAPERED BOLT 43 Align the slot in the DOME END COVER CAP 63 with the end of the TAPER BOLT 43 and arive it securely onto the Bolt Cap the top of the MAST POST 2 with a 1 1 2 X 3 PLASTIC INSERT CAP 61 PAGE 13 WEIDER SPORTING GOODS STEP 1 ELECTRONICS BRACKET MONITOR ASSEMBLY 38 5 16 STAR WASHER 34 5 16 X 5 1 4 CARRIAGE BOLT 50 1 4 X 3 4 ROUND HEAD SCREW 51 1 4 NYLON LOCK NUT 68 5 16 SMALL INTERNAL THREAD KNOB Using two 1 4 X 3 4 ROUND HEAD MACHINE SCREWS 50 fasten the ELECTRONICS MOUNTING BRACKET 22 to the top and front of the MAST POST 2 by bolting through the Br
9. IN ILLUSTRATION B 3 REMOVING THE BATTERIES WILL ERASE ALL FUNCTIONAL DATA A lt BACK SIDE OF ELECTRONICS ILLUSTRATION A ILLUSTRATION B CONDITIONING GUIDELINES The following guidelines will help you to plan and regulate your personal fitness program Remember that adequate rest and good nutrition are also essential to the success of any fitness program BEFORE BEGINNING THIS OR ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN EXERCISE INTENSITY To maximize the benefits from exercising your level of exertion must exceed mild demands while falling short of causing breathlessness and fatigue The proper level of exertion can be determined using the heart rate as a guide For effective aerobic exercise the heart rate must be maintained at a level between 70 and 85 of your maximum heart rate This is your Training Zone You can determine your Training Zone by consulting the table below AGE UNCONDITIONED CONDITIONED AGE UNCONDITIONED 1 CONDITIONED TRAINING ZONE TRAINING ZONE TRAINING ZONE TRAINING ZONE BEATS MIN BEATS MIN BEATS MIN BEATS MIN 55 127 155 122 149 20 138 167 133 162 136 166 132 160 126 153 121 147 135 164 130 158 125351 119 145 129 156 1283450 118 144 132 161 127 155 122447 117 142 45 131 159 125 153 120 146 118 140 50 129 156 124 150 118 144 0 114 139 During
10. the Cylinder Stand on the Foot Plates and insuring your body weight is forward against the Mast check to see that the Cylinder holds the incline position and will not release until the plastic Lever on top of the Shroud is activated In the unlikely event it does allow you to go down WITHOUT using the Release Lever a further adjustment to the Cylinder mounting is required Simply adjust the TRIGGER ACTUATOR THREADED BUSHING 21 so that the end of the Cylinder is slightly below the top plastic Trigger Lever Mechanism SEE ILLUSTRATION and re tighten the Bushing FACTORY ADJUSTMENT NEW ADJUSTMENT LOOSEN LOCKNUT TO RE ADJUST SHOCK STEP 14 SHROUD ASSEMBLY j A BO 4 Seth kesh nno Llim Lett mL Tum mum PARTNAME m 155 8SELFTAPPINGSCREW 5 61 14 2 X3 PLASTICINSERTCAP a Fit the PLASTIC SHROUD 20 around the attachment brackets on the MAST POST 2 and attach two places on each side and one location at the top with 8 SELF TAPPING SCREWS 55 PAGE 17 WEIDER SPORTING GOODS USING THE ADJUST TO ADJUST THE INCLINE OF THE FRONT OF THE SKIER YOU SHOULD STAND OFF TO THE SIDE OF THE SKIER AND ACTIVATE THE TRIGGER RELEASE MECHANISM ALLOW THE SHOCK TO BRING THE SKIER TO ITS FULL HEIGHT TO LOWER STAND ON TOP OF THE SKIER AND LEAN UP AGAINST THE MAST AS YOU ACTIVATE THE MECHANISM STEP 15 FINAL ASSEMBLIES Check to make certain V Rollers are properly seated on the V
11. the first few weeks of your exercise program you should Keep your heart rate near the low end of your Training Zone Over the course of a few months araduallv increase vour heart rate until it reaches the end of vour Training Zone As your condition improves a greater workload will be required in order to raise your heart rate to your Training Zone The easiest way to measure your heart rate is to stop exercising and place two fingers on your wrist where you feel a pulse Carefully take a six second heart beat count A six second count is used because your heart rate will drop rapidly after you stop exercising Add a 0 to the result to find your heart rate Compare your heart rate to your Training Zone If your heart rate is too low increase your level of exertion If your heart rate is too high decrease your level of exertion WORKOUT PATTERN Each workout should consist of 5 basic parts 1 AT REST 2 WARMING UP 3 TRAINING ZONE EXERCISE 4 COOLING DOWN 5 AT REST Warming up is an important part of every workout Warming up prepares the body for more strenuous exercise by increasing circulation delivering more oxygen to the muscles and raising the body temperature This can be done by stretching for 5 10 minutes prior to exercising After warming up begin exercising at a low intensity level for a few minutes Then increase the intensity to raise your heart rate to your Training Zone for a period of 20 30 minutes EXERCISE F
12. 5 WEIDER SPORTING GOODS Press the free end of the AUTO INCLINE RELEASE CABLE 18 up into the access hole of the INCLINE CYLINDER TRIGGER RELEASE MECHANISM 19 Push the Trigger of the MECHANISM 19 down and pass the Steel Cable into the slot in the end of the Lever Release Mechanism and position the Cable end fitting into the recessed hole Release the Trigger and check that the Cable ends are still properly seated in place Push forward on the Release Trigger at the top of the Shroud to insure the Cable is actuating the AUTO INCLINE CYLINDER TRIGGER RELEASE MECHANISM 19 19 TRIGGER LEVER if ii 1 it 19 a TRIGGER BASE 7 T ti I ri x qp 19 21 BASE i 2 7 i 7 i 91 2 tj 1 1 a 7 24 7 2 gt A U T bc ii 142 ZB h u INTO SLOT AND 18 SEAT INTO RECESS RELEASE MECHANISM CABLE u PAGE 16 WEIDER SPORTING GOODS STEP 15 ADJUSTMENT CHECK The AUTO INCLINE CYLINDER 3 has been pre assembled in the factory as shown however it is advisable to check that this adjustment is still correct after fully assembling your skier PRIOR to fitting the PLASTIC SHROUD 20 but after connecting the RELEASE MECHANISM CABLE 18 to the INCLINE CYLINDER TRIGGER RELEASE MECHANISM 19 on top of
13. 7 5 16 LOCK WASHER 44A 3 8 X 2 HEX HEAD BOLT 46 3 8 NYLON LOCK NUT 58 3 8 1 0 PULLEY BUSHING Fit 3 8 1 0 PULLEY BUSHINGS 58 into each side of a PULLEY 29 Assemble the 47 REAR TRACK CABLE 9 into the Pulley and insert this assembly into the PULLEY U BRACKET 6 Fasten this assembly using a 3 8 X 2 HEX HEAD BOLT 44 and bolting up through the bottom of the U Bracket and then through the Pulley Secure with a 3 8 NYLON LOCK NUT 46 Assemble the PULLEY U BRACKET 6 to the rear of the TRACK 1 bed by first assembling a 5 16 LOCK WASHER 37 onto a 5 16 X 2 1 2 HEX HEAD BOLT 32 and then bolting through the rear of the Track and into the side of the U Bracket STEP V ROLLER amp FOOT PLATE ASSEMBLY pt eor Assemble the L BRACKETS 7 to the inside of the FOOT PLATES 42 we X4wzHEXHEADBOLT 2 8 and 9 with the inside of the Bracket facing the underside of the 44 3 8 FLAT WASHER Foot Plate Using 1 4 X 3 4 MACHINE SCREWS 50 through 47 3 JAMNUT O the outside of the Foot Plate and then through the L Bracket Secure 50 1 4 X 3 4 ROUND HEAD MACHINE SCREW 4 with 1 4 NYLON LOCK NUTS 51 51 1 4 NYLON LOCK NUT 4 gt NOTE When assembling V ROLLERS 10 into the FOOT PLATES 8 ana 9 the Rollers are assembled to the side away from the 1 Bracket on the bottom of the Foot Plate SEE DETAIL A j Using a 3 8 X
14. ASTER OR LIFESTLYER b Model number of product XC5 OR XC5E OR 29062 c Serial number of the product located on a decal on the frame See drawing on front cover for the location of this decal cr Ordering numbe List page e Description of the part from the Parts List page f Country of manufacturer See cover The same information is required when placing your order by mail If you need parts or assistance do not return this product to the store simply contact Weider Customer Assistance at 1 800 225 0653 Monday Friday 8 a m 5 p m CST All parts and service inquiries should be directed to Weider Sporting Goods Parts Service Department 900 West St John Street Olney Illinois 62450 STEP 1 NOTE The RUBBER FEET 60 have a large bottom portion This side should be assembled toward the floor C Press RUBBER FEET 60 onto only the rear end of the TRACK 1 frame RUBBER FEET ASSEMBLY STEP2 MAST amp PULLEY ASSEMBLY E PART NAME 5 16 X 1 3 4 HEX HEAD BOLT 5 16 FLAT WASHER 3 8 NYLON LOCK NUT 58 3 8 1 0 PULLEY BUSHING 2 5 16 NYLON LOCK NUT 3 8 X 2 1 2 HEX HEAD BOLT 3 8 FLAT WASHER Lay MAST POST 2 and the TRACK 1 on their side and position so that the bottom of the AUTO INCLINE CYLINDER 3 inserts through the access hole in the Track and angles to the rear Assemble the MAST POST 2 to the TRACK 1 by assembling 5 16
15. BLY MANUAL 1 CNN 1220 F52 x TRAINING MANUAL m CNN 1221 F52 HARDWARE BAG 1 mE mM MK i 1 i C5762 F52 F52 HARDWARE BAG 2 mS 1 C5763 F52 F52 PAGE 5 WEIDER SPORTING GOODS ORDERING PARTS Weider is dedicated to insure that each product is manufactured to the highest standards and that this product reaches the customer in the best possible condition In the event that you find any problem in workmanship or missing parts please call our toll free product service number 1 800 225 0653 Weider provides replacement parts at no charge to the customer for one year if it is determined that the part was defective from the manufacturer or if any part is missing from the original un opened carton If it becomes necessary to order replacement parts the following action and information is required 74 Your Owner s 1 0 card must be returned us to verify the product you have purchased your name address and the date of your purchase charge replacement parts will not be sent without this Information on file with our Parts Department 2 Parts may be ordered using the parts order card which Is Included with this product or by calling our product service number 1 800 225 0653 3 Before ordering parts by phone have ready the foliowing Information to expedite your order a Name of the product SKIMASTER OR ELITE SKIM
16. FLAT WASHERS 35 onto two 5 6 X 1 3 4 HEX HEAD BOLTS 30 bolting up through the bottom of the Track and then through the bracket of the Mast Post Secure with 5 16 NYLON LOCK NUTS 36 NOTE Bolts must be inserted up from the bottom for Pulley clearance Fit a 3 8 1 0 PULLEY BUSHING 58 into each side of a PULLEY 29 Fit the 51 FRONT TRACK CABLE 25 into the PULLEY 29 and assemble the Pulley and Cable to the bottom of the TRACK 1 bed between the two previously assembled Bolts Assemble a 3 8 FLAT WASHER 44 onto a 3 8 X 2 1 2 HEX HEAD BOLT 40 and bolt up through the bottom of the Track and into the bracket of the MAST POST 2 Secure with a 3 8 NYLON LOCK NUT 1 NOTE The Nylon Lock Nut is accessed through a cut out at the base of the Mast THIS MUST BE BOLTED UP FROM THE BOTTOM OF THE TRACK 35 30 PAGE 6 WEIDER SPORTING GOODS PAGE 7 WEIDER SPORTING GOODS STEP ATTACHING WHEELS TO FRONT FRAME PART NAME 5 3 BASE WHEEL 41 3 8 x2 1 4 HEX HEAD BOLT 44 3 8 FLAT WASHER 45 3 8 NYLON LOCK NUT Assemble 3 BASE WHEELS 5 into the FRONT FRAME 4 egs bv assembling a 3 8 FLAT WASHER 44 onto a 3 8 X 2 1 4 HEX HEAD BOLT 41 and bolting through the outside end of the Front Frame leg through the 3 Base Wheel and then through the other side of the Front Frame leg Assemble a 3 8 FLAT WASHER 44 onto the bolt and secure with a 3 8 NYLON LOCK N
17. REQUENCY To maintain or improve your condition you must workout 2 3 times per week following the pattern described above A day of rest between workouts is recommended After several months of exercise the number of workouts can be increased to 4 5 times per week The key to a successful program is REGULAR exercise SUGGESTED STRETCHES The following stretches provide a good warm up or cool down Move slowly as you stretch never bounce HAM STRING STRETCH Sit with one leg extended Bring the sole of the opposite foot toward you resting it against the extended leg s inner thigh Stretch toward your toe as far as possible hold for 15 counts then relax Repeat three times for both legs Stretches Hamstrings Lower Back and Groin INNER THIGH STRETCH Sit with the soles of your feet together and knees pointing outward Pull your feet as close into the groin area as possible Hold for 15 counts then relax Repeat three times Stretches Quadriceps Hip Muscles TOE TOUCHES Standing with your knees bent slightly slowly bend forward from ine nips AuowW your iO iel ax aS you Susu down toward your toes Go as far as you can and hold for 15 counts then relax Repeat three times Stretches Hamstrings Back of Knees Back QUADRICEPS STRETCH With one hand against a wall for balance reach behind you and pull up your foot Bring you heel as close to your buttocks as possible Hold for 15 counts
18. USHING MODE BUTTON EACH TIME 2 TIMER COUNT UP ELECTRONICALLY COUNTS UP 99 59 FROM ZERO IN ONE SECOND INCREASEMENT COUNT DOWN TOSET THE DESIRED VALUE IS IN ONE MINUTE UP BY FUNCTIONAL BUTTON INTERVAL BEEPS FOR 8 SECONDS FOUR BEEP BEEP BEEP BEEP SHORT SOUNDS WHEN THE DESIRED VALUE COUNT BACK TO ZERO WHEN TIMER VALUE RETURNS ZERO PUSH ST STOP BUTTON AGAIN TO COUNT UP ONCE MORE 3 COUNTER NOT AVAILABLE ON THIS MODEL 4 DISTANCE NOT AVAILABLE ON THIS MODEL 5 TEMPO PACE YOURSELF WITH AN AUDIBLE SIGNAL WHEN THE DESIRED INTERVAL IS REGISTERED IN THE COMPUTER BY FUNCTIONAL BUTTON TEMPO NUMBER FROM 0 125 SECOND TO 9 675 SECONDS CAN BE CHOSEN AND SET 6 CALORIES NOT AVAILABLE ON THIS MODEL 7 PULSE ACCUMULATES THE CURRENT HEART BEATING PER MINUTE BY USING EAR CLIPPER IFHAVE TO SECURE YOUR SAFETY YOU MAY INPUT HIGH LIMITS OF YOUR HEART RATE FROM 40 199 BY 1 INCREASING BY FUNCTIONAL BUTTONS EACH TIME IF THE HEART BEATING OVER THE VALUE YOU INPUT WILL HAVE A LONG BEEP SOUNDS TO WARN YOU TO SLOW DOWN YOUR EXERCISE IN THIS CASE WHEN YOU PUSH STOP BUTTON THE PRESET VALUE WILL BE RECALLED PLEASE RUB YOUR EARLOBE 15 TIMES BEFORE CLIPPING THE SENSOR IN ORDER TO GET THE BEST RESULT OF PULSE WHEN USE SCAN TO READ THE PULSE SOMETIMES IT WILL SHOW 00 PLEASE WAIT NEXT TURN TO READ THE VALUES WITHOUT ANY SIGNAL FOR 256 SECONDS IT WILL AUTO SHUT OFF AND ALL VALUE WILL BE RESERVED FOR MODEL XC5E ONLY
19. UT 46 Tighten securely but make sure wheels turn freely al 0 PAGE 8 WEIDR SPORTING GOODS STEP 4 ATTACHING FRONT FRAME PART NAME 31 5 16 x 3 4 HEX HEAD BOLT 36 5 16 NYLON LOCK NUT 41 3 8 X2 1 4 HEX HEAD BOLT 61 11 2 PLASTIC INSERT CAP PRE ASSEMBLED AT FACTORY vem eee a a 4 s 21 d rd f TRIGGER ACTUATOR THREADED BUSHING FRONT FRAME CROSS TUBE BRACKET _ Attach the FRONT FRAME 4 to the front of the base TRACK 1 by aligning the bolt hole location in the Front Frame with the threaded sleeve welded in the top corner of the Track bed Using a 3 8 X 2 1 4 HEX HEAD BOLT 41 bolt through the Front Frame and then into the welded sleeve in the Track bed Bolt up tight but allow the FRAME 4 to pivot L Cap the ends of the FRONT FRAME 4 with 1 1 2 X 3 PLASTIC INSERT CAPS 61 _ Position the FRONT FRAME 4 so that the bottom of the AUTO INCLINE CYLINDER 3 5 fitted between the welded brackets on top of the cross tube of the Front Frame Bolt the Cylinder into place with a 5 16 X 3 4 HEX HEAD BOLT 31 and a 5 16 NYLON LOCK NUT 36 19 ACTUATOR LEVER 18 CABLE MAST BRACE SHOCK COMES THRU BED AND THEN ASSEMBLES TO FRONT LEG CROSS ARM BRACKET 61 WELDED Ap THREADED 41 SLEEVE PAGE 9 WEIDER SPORYIN GOODS STEP 5 REAR PULLEY amp BRACKET ASSEMBLY 32 5 16 X2 1 2 HEX HEAD BOLT 3
20. V ROLLER FOOT PLATE COVER HANDLE BAR RIGHT HANDLE BAR LEFT FOAM GRIP 1 1 2 X 5 COMPOSITE FRICTION PAD C4116 F52 F52 C4117 F52 F52 C6757 F14 F52 C6809 F49 F52 C4119 F49 F52 C4120 F49 F52 AA 8199 F52 AA 8195 F52 C6824 F1 4 F52 C0439 D19 F52 AA 8198 F52 17 ELECTRONICS HOUSING C0840 F52 F52 18 RELEASE MECHANISM CABLE C6646 F52 F52 AA 8232 F52 C0625 F 52 F52 HH 5481 F52 INCLINE CYLINDER TRIGGER RELEASE MECHANISM PLASTIC SHROUD 21 TRIGGER ACTUATOR THREADED BUSHING Ci CRHTMAAUING BANK T AD DPD Ar EFT r ROT7JE FERDS 0KERS Bes Rus Rus WF 8 Q w Z G OR S ERU n W b Re 9 32 RR v v A 23 TOGGLE SWITCH C0626 F52 F52 CABLE FRONT TRACK 51 C6644 F52 F52 2 2 1 1 1 1 1 4 1 1 CABLE REAR TRACK 47 E NN C6645 F52 F52 EC PULLEY 4 1 2 AA 8122 F52 5 16 X 13 4 HEX HEAD BOLT HH 5301 F52 5 16 X 3 4 HEX HEAD BOLT HH 5245 F52 5 16 X 2 1 2 HEX HEAD BOLT HH 5053 F52 5 16 X 1 ROUND HEAD MACHINE SCREW HH 5476 F52 5 16 X 5 1 4 CARRIAGE BOLT HH 5479 F52 5 16 FLAT WASHER HH 5127 F52 5 16 NYLON LOCK NUT HH 5012 F52 5 16 LOCK WASHER 5 16 STAR WASHER 3 8 X 2 1 2 HEX HEAD BOLT 3 8 X 2 1 4 HEX HEAD BOLT 3 8 X 4 1 2 HEX HEAD BOLT 3 8 X 8 TAPERED HEAD BOLT 1 44A
21. acket and into the Mast Post Inside the Mast Post fasten on 1 4 NYLON LOCK NUTS 51 With a STAR WASHER 38 positioned on each side of the ELECTRONICS HOUSING 17 the Housing into the MONITOR BRACKET 22 using a 5 16 X 5 1 4 CARRIAGE BOLT 34 to bolt through the Bracket and then the Housing Secure with a 5 16 SMALL INTERNAL THREAD KNOB 68 NOTE After the unit is assembled stand on the Skier and tilt the Electronics to desired viewing angle Tighten Knob tightly to hold Electronics at desired angle Lp rr M FAP 7 2222227 27 LL AILO RARA TRALA X72222 C 7777777757 ZZ ar s 7 Z 2 27 D ESE ey 27 ee Z Z Z o STEP 12 RELEASE CABLE TO AUTO INCLINE CYLINDER ATTACHMEN YT THE RELEASE TRIGGER AND CABLE HAVE BEEN PRE ASSEMBLED INTO THE TOP OF THE STEPPER SHROUD AT THE FACTORY BEFORE BEGINNING THIS 18 ASSEMBLY CHECK TO SEE THAT THE END OF THE STEEL CABLE IS PROPERLY CABLE IS ASSEMBLED SEATED INTO THE INTO TOGGLE SWITCH SLOT RETAINER OF MECHANISM THE FACTORY C Pass the RELEASE MECHANISM CABLE 18 down through the Friction Pad Bracket welded on the Mast Post Pass the Cable between the Bolt and the Mast Post TOGGLE SWITCH 23 18 PF FRICTION PAD BRACKET PAGE 14 WEIDER SPORTING GOODS PAGE 1
22. bring or ship the Equipment to a designated Weider facility or an authorized service station for repairs returning or shipping will be at your expense If Warranty repair or replacement is made at a Weider facility the Equipment will be returned to you at Weider s expense If Warranty repair or replacement is made at a service station arrangements for the return of the Equipment must be made directly with the service station and are made at your expense
23. e Next assemble a 5 16 X 1 4 METAL SPACER 66 onto the bolt and then another 5 16 FLAT WASHER 35 Secure with a 5 16 NYLON LOCK NUT 36 SEE DETAIL A the same assembly for the RIGHT FOOT PLATE 8 and the 33 CABLES 25 and 26 o PAGE 11 WEIDER SPORTING GOODS STEP 8 HANDLE BAR Z FOOT PLATE ASSEMBLY le 11 ROUNDPLASTICENDPLUG 2 _ Select the LEFT HANDLE BAR 13 and the LEFT FOOT PLATE 9 With the L Bracket of the Foot Plate oriented toward the bend of the Handle Bar SEE DETAIL A press the Foot Plate onto the Handle Bar NOTE The Handle Bars have also been stickered with LEFT and RIGHT abels to help you correctly identify these parts NOTE This is a tight fit assembly and will take a bit of pressure to press the Handle Bar tube through the Bushings Lightly lubricating the insides of the Bushings will help this assembly Press the Handle Bar tube completely through the Foot Plate Bushings and seat against the pre assembled stop screw Now DOUBLE CHECK to insure you have the Left Handle Bar with the Left Foot Plate and the L Bracket of the Foot Plate on the same side as the bend in the Handle Bar Gently tap a 1 1 4 ROUND PLASTIC END PLUG 69 the end of the Handle Bar Repeat the same assembly steps for the RIGHT HANDLE BAR 12 and RIGHT FOOT PLATE 8 DETAIL A STEP 9 GRIP ASSEMBLY QI 62 1
24. for indirect incidental or consequential damages This disclaimer applies during and after the warranty period Some states do not allow the exclusion or limitation of incidental or consequential damages so the above limitation or exclusion may not apply to you Weider is not responsible for damage to the Equipment caused by accident theft misuse abuse abnormal use or conditions neglect or modifications This Warranty gives you specific legal rights and you may also have other rights which vary from state to state If you discover a defect or malfunction during the period to which this Warranty applies you must follow this procedure Write to Parts Service Weider Sporting Goods 900 West St JOnn street Olney Illinois 62450 In your letter state your full name and address the reason why you believe there is a defect or malfunction subject to this warranty and the date and conditions under which the defect or malfunction occurred Include in your letter a copy of the sales receipt or other proof of date of purchase of the Equipment if you have not sent in a warranty card Upon receipt of your letter Weider will make a preliminary determination of its responsibility to repair or replace under this Warranty PARTS SERVICE 1 800 225 0653 If Weider denies responsibility it will explain its decision in writing If Weider accepts responsibility to repair or replace the item or part under the warranty it will notify you in writing to
25. hat the V roller wheel of the foot plate is astride the V rail of the base plate 7 Keep small children away from this equipment during use WARNING Before beginning this or any exercise program consult your physician This is especially important for individuals over the age of 35 or persons with pre existing health problems Read all instructions before using Weider assumes no responsibility for personal injury or property damage sustained by or through the use of this product SAVE THESE INSTRUCTIONS PAGE 2 WEIDER SPORTING GOODS INTRODUCTION Thank you for choosing the Weider XC5 AUTO INCLINE SKI SIMULATOR Your XC5 SKI SIMULATOR is designed and engineered to give you many hours of aerobic conditioning This manual is provided to help you understand the simple assembly adjustments and use of the XC5 SKI SIMULATOR In addition to assembly instructions it also contains conditioning guides maintenance tips and parts information Please take the time to read all the information contained in this manua and after assembly is completed keep it for future reference RIGHT HANDLE BAR LEFT HANDLE BAR TOGGLE SWITCH MONITOR MAST POST ADJUSTMENT KNOB LEFT FOOT PLATE RIGHT FOOT PLATE XC5 PART LIST DIAGRAM NO PART NAME 1 TRACK 2 MASTPOST 1 AUTO INCLINE CYLINDER FRONT FRAME 3 BASE WHEEL PULLEY U BRACKET L BRACKET FOOT PLATE RIGHT FOOT PLATE LEFT
26. ing stand center of the skier foot pads and grasp the handles anywhere along the upper portion of the handle bar The further to the top of the handle you grasp the longer the stretch of the arms during exercise For less vigorous arm movement while maintaining long leg strides grasp lower down the handle bar Make certain that you do not grasp so low as to get your hands between the handle bar and mast For more emphasis on the muscles of the upper leg and hamstrings try keeping your heels down as you stride For more emphasis on the calf muscles keep your heels elevated so you are mostly on your toes To vary your resistance simply turn the resistance handle on the side of the mast clockwise to increase resistance or counter clockwise for less ELECTRONIC MONITOR OPERATING GUIDE aC ILL LAR aA RAA D EPIS e RESET SET 2 e Nl a e u d 7 MODE STSTOP EXERCISE COMPUTER MONITOR EXERCISE COMPUTER MONITOR ST621 1K ST721 2K ONLY FOR ONLY FOR MODELS XC5 29062 LIFESTLYER MODEL XC5E ELIMCTIOMA MODE PRESS DOWN TO SELECT FUNCTIONS SET TO SETUP THE VALUES OF TIMER TEMPO PULSE RESET RESET THE VALUES OF TIMER TEMPO PLULSE TO ZERO ST STOP TO START OR STOP FUNCTIONS OF TIMER TEMPO OR PULSE FUNCTIONS 1 SCAN AUTOMATICALLY SCANS FUNCTIONS OF TIMER TEMPO SEQUENCE FOR YOU TO UPDATE YOUR PROGRESS WITHOUT P
27. t Woodland Hills CA 91367 USA PAGE 1 WEIDER SPORTING GOODS TABLE OF CONTENTS Table of 1 Important Safety Precautions 1 INTOGUCHON ne bettered Re Ra OE ROS 2 Unit 2 Assembly 6 17 Maintenance 18 Exercising the XC5 Ski Simulator 18 Conditioning Guide 21 22 cr 3 4 Ordering 5 Waan os ais acute daria a eae eae RUE 23 Electronic Monitor Operating Guide 19 How To Remove Batteries 20 IMPORTANT SAFETY PRECAUTIONS WARNIN 3 To reduce the risk of serious injury read the important safety precautions before using this equipment 1 Read all instructions in this manual before using this equipment 2 Use this equipment only as described in this Owner s Guide 3 Inspect and tighten all parts each time this equipment is used Replace any worn parts immediately 4 Keep hands away from moving parts other than the designated handles 5 Check the tension of the step linking cable and adjust out excessive slack if it occurs Do not as this cable does not need to be drum tight 6 Before beginning exercise insure t
28. t 1 2 of deflection from a straight line from pulley to pulley Note This cable has nothing to do with the resistance of the exercise so DO NOT try to increase resistance by tightening the cable 4 If you have a model with electronics and the electronics are not functioning property test the monitor using new batteries Most problems are the result of weak batteries Remove batteries when storing for extended periods of time 5 Painted surfaces can be cleaned with a soft cloth and mild non abrasive detergent Do not allow liquid to come in contact with the electronics monitor EXERCISING ON THE XC5 SKI SIMULATOR Your XC5 SKI SIMULATOR is a dual action aerobic exerciser which means both your arms and legs are involved in the exercise This dual action exercise gives you the greatest amount of cardiovascular exercise which accelerates your heart rate very quickly Be sure to do your conditioning exercises prior to using your XC5 SKI SIMULATOR to get your body ready for this vigorous exercise See Conditioning Guide To begin exercising on your XC5 SKI SIMULATOR first grasp the handle bars then step up on the skier steps Unlike most cross country skiers where the arms and legs are separate components your XC5 SKI SIMULATOR has a unique integrated handle and step mechanism that synchronizes your arms and legs This synchronization makes the exercise smoother and allows you to transfer work between the arms and legs When exercis
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