Smooth Fitness CE-8.0LC User's Manual
Contents
1. Item Q ty 1 Washer 10x23x2 0t 2 2 Washer 21x30x1 0t 5 Hex Socket Cap Screw 2 M8x1 25x10mm 4 Screw M3x10mm 1 5 Screw M4x20mm 4 5 Screw M5x18mm 17 Bolt Button Head 2 M6xp1 0x12mm Bolt Button Head 35mm 2 9 Screw Round Head M3x35mm 4 IScrew Round Head 20 M5xp0 8x15mm 1 84 Screw Round Head 2 _ M5xp0 8x50mm Screw Round Head 2 M5xp0 8x75mm Bolt Socket Head 8 M8xp1 25x10mm Bolt Socket Head 2 M8xp1 25x65mm Bolt Socket Head 2 M8xp1 25x75mm Bolt Socket Head 2 M8xp1 25x100mm Bolt Button Head 4 M8xp1 25x12mm Bolt Button Head 16 M8xp1 25x16mm Bolt Button Head 2 M10xp1 5x45mm n Bolt Button Head 2 M10xp1 5x85mm Carriage Bolt M8xp1 25x75mm 4 2 Bolt Hex Head M8xp1 25x15mm 1 Thin Bolt Hex Head 4 M8xp1 25x15mm Item Name 4 Bolt Hex Head M8xp1 25x65mm 5 Bolt Hex Head M10xp1 5x50mm 96 Flange Nut M10xp1 25 Nut M10xp1 25 98 M3 Nut M8xp1 25 O0 Nylon lock Nut M6xp1 0 2 Nylon lock Nut M8xp1 25 3 Nylon lock Nut M10xp1 5x8t 91 Nylon lock Nut M8xp1 25x6 2t 4 Nylon lock Nut M10xp1 5 5 Nut Cap M17 o HR MM oO s2. CONSOLE INSTRUCTIONS MANUAL PROGRAM Manual Program Instruction a MANUAL button Press MANUAL icon button to enter MANUAL PROGRAM b Press ENTER button to confirm 1 pe ENTER Use button to set the target TIME NOTE for TIME Count Up If a target time was not selected TIME will count up from 0 00 to maximum 99 59 minutes Count Down If a target time is set 1 00 99 00 1 MINUTE 2029 INCREMENTS the console will count down from that selected target time to 0 00 TIME Setting Press ENTER button to confirm the value of TIME ENTER e Use or button to set the target DISTANCE NOTE for DISTANCE Count Up If a target distance was not selected this would measure the total distance from 0 00 to 99 99 mile X Count Down If a target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target to 0 DISTANCE Settin f Press ENTER button to confirm the value of DISTANCE g Use or V button to set the target CALORIES NOTE for CALORIES Count Up If target calories were not selected this measures total calories your body bu
3. a Use V button to select AGE 10 99 years old 1 year increments NOTE Although the console allows input for age beginning at 10 years old the product is not recommended for use by children b Press ENTER button to confirm AGE CONSOLE INSTRUCTIONS USER DATA SETTINGS A User Data Settings HEIGHT setting value a Use A or V button to select HEIGHT 40 80 inches 1 inch increments NOTE This product is not recommended for use by children b Press ENTER button to confirm HEIGHT ENTER 12 7 WEIGHT setting value a Use A or V button to select WEIGHT 40 350 LBS 1 LB increments NOTE This product is not recommended for use by children _ b Press ENTER button to confirm WEIGHT ENTER User Profile Settings complete SEX AGE HEIGHT and WEIGHT Choose program 100 niin n Press ST STOP to start the MANUAL program without the need to set TIME DISTANCE or CALORIES Use or V buttons to select exercise program MANUAL PROGRAM WATT PERSONAL H R C RANDOM And press ENTER button to confirm To choose P1 P12 press the program icon and press ENTER button to confirm
4. 7 m m om s cs ol fe E 4 BEBE B 51 5 8 8 E oof 1111 2 0 2 fo Bo 5 E 1 4 m mus E PE addon e me pu BED 9 pa 1112 0888899888888 mu no od nuonoo PA TRA 33114 T 83158 mn 884883 BEEBE Er 3314 zu 383833888 88888 PM 3314 383832383 14154134 28338 Em 88555550 8888 Bh h erum EB Exe 11111 Ba Ba 8 H B B B B B B a mm Cit UM UM ort ence DIG 241 0 DEO Py 29 210 P12 d Press ENTER button to confirm Use or V button to set the target DISTANCE NOTE for DISTANCE Count Up If a target distance was not selected this would measure the total distance from 0 00 to 99 99 mile X Count Down If a target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target to 0 TIME Settin e Press ENTER button to confirm TIME ENTER f Use or button to set the target DISTANCE NOTE for DISTANCE Count Up If a target distance was
5. 23 CONSOLE INSTRUCTIONS WATT PROGRAM WATT Program Instruction DISTANCE Setting f Use V button to set the DISTANCE NOTE for DISTANCE Count Up If a target distance was not selected this would measure the total distance from 0 00 to 99 99 mile Count Down If the target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target to 0 ER g Press ENTER button to confirm DISTANCE CALORIES Setting h Use button to select the desired value of CALORIES NOTE for CALORIES Count Up If target calories were not selected this measures total calories your body burned during exercise Count Down If the calories are set 10 990 10 calories increment the console will count down from the selected target calories to 0 PULSE Nl PULSE Setting i Press ENTER button to confirm CALORIES j Use button to set the TARGET PULSE 30 240 BPM 1 BPM BEATS PER MINUTE NOTE During exercise the computer will monitor the pulse and compare the actual pulse with TARGET PULSE The actual PULSE reading will keep flashing as gt indication to slow down or lower the RESISTANCE level ENTER k Press ENTER button to confir
6. CHA 241181 6 Sp E us 9 0200621880 98989 RECOVERY PS 1209 Reading Rack 9297 9 00000 Q0 6 6 9900000005 ecooogQoqQ Cee 8 8 803 Power a Make sure to plug the adapter into electrical outlet b Pedaling or pressing any keys to active the console The console display will then light up with a short beep sound indicating the console is ready for use Power Off The console will automatically go to SLEEP mode after 4 minutes of inactivity Console Program List oo oo oo oo oo 00 oO 0 0 0 0 0 0 000900 090 oo 00 00 oo nb oD oo oo oo 0000000 00000 0 0 00 un RnB oo oo oO oo oo 0006065060 0000000 ooo ooo 060900000000009000 000 005 000 005 nan ooo 00000000000 0000000 009 000 0000000000000000 000 005 000 000 000 ooo 2000500500000 0000000 00009 00000
7. 6 Adaptor 7 Sensor Wire amp Stand 8 Upper Connection Wire Middle Connection Wire Connection Wire Upper Pulse Sensor Wire 2 Middle Pulse Sensor Wire 3 Lower Pulse Sensor Wire Bolt Socket Head M6xp1 0x15mm 5 Handheld Dome Plug 6 Lock Washer M6 Washer 6x19x2 0t Nut 3 8 9 Wire LIMITED HOME USE WARRANTY SMOOTH FITNESS Ellipticals and DMTs Warranty Warranty Coverage EVO Fitness and Smooth Fitness Inc Smooth Fitness warrants to the original owner that each new product to be free from defects in workmanship and material under normal use and conditions Period of Coverage The Warranty on this product runs from the date of original purchase using the following schedule Model Name Frame Resistance Assembly Parts amp Electronics Labor CE 8 0LC Lifetime Lifetime 7 years 1 year Labor Smooth Fitness will reimburse for labor costs for One 1 year Smooth Fitness reserves the right to either Hire and reimburse an independent service technician who will come into the home for the repair OR In the event that there is not an available certified Smooth Fitness service technician Smooth will send the part directly to the consumer and will pay 75 US per occurrence for the labor costs of such repair If multiple repair attempts must be
8. Count Up If a target time was not selected TIME will count up from 0 00 to maximum 99 59 minutes Count Down If a target time is set 1 00 TO 99 00 1 MINUTE INCREMENTS the console will count down from that selected target time to 0 00 TIME Setting e Press ENTER button to confirm the TIME 27 CONSOLE INSTRUCTIONS PROGRAM H R C Program Instruction f Use button to select the amount of DISTANCE NOTE for DISTANCE Count Up If a target distance was not selected this would measure the total distance from 0 00 to 99 99 mile DISTANCE Setting Count Down If the target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target distance to 0 9 Press ENTER button to confirm the DISTANCE R CALORIES Setting h Use button to select the amount of CALORIES NOTE for CALORIES Count Up If target calories were not selected this measures total calories your body burned during exercise X Count Down If the calories have been set 10 990 10 calories increment the console will count down from the selected target calories to 0 i Press ENTER button to confirm the CALORIES ENTER j Press ST STOP button to begin STOP on the left
9. STOP the left side corner will then Instruction Note for During Exercise Speaker Sound System the music feature simply connect any MP3 CD player to the LINE IN jack on the console b Listen to the music either through headphones or speakers c Use the Volume Knob to adjust the sound level No Pulse signal You must wear a compatible heart rate chest strap or place both of your hands on the Pulse Sensors the Handlebar Your pulse will be displayed in approximately few seconds 9 PULSE if you do not wear a compatible heart rate chest strap or place your hands correctly on the pulse sensors the console will turn off the pulse circuit The console will then display an error message P Replace your hands back on the Pulse Sensors correctly and the pulse readout will appear again 22 CONSOLE INSTRUCTIONS WATT PROGRAM WATT Program Instruction a WATT button Press WATT icon button to enter the WATT PROGRAM b Use button to select the target WATTs 10 350 WATT 5 WATT INCREMENTS NOTE for WATT Program The computer is equipped with LEVEL CONTROL and WATT CONTROL function c Press ENTER button to confirm the value of WATT EN
10. 0000000000000000 0000000000000000 0000000000000000 0000000000 0000000000000 00000 00000 0000000000000000 0000000000000000 GEBHEBBBEHBERHBR 000000000000000 0000000000000000 pu 0000000000000000 24 222 DR 241 5 DB lt roO n B n B 0 n n n n mu oo oo og 000000 0905 000 000 oo oo 000000 n 0000009000000 Qooo0o0o009 oo 5 oO 0000000000 8 B 8 E 999588895 0000006000000 1399900008 oo o 8 0000000000 0 000000000 000000000000 oo oo 00000000000000 00 fg fg fig 00008989959598 0000000090000 0000000000000000 oo o 8 oO 00000000000000 00 00000000000000 00000000000000 0000000000000000 oo o 8 0000000000000000 8 88 660 0000000000000000 00000000000000 0000000000000000 Dn nn n n 0000000000000000 0000000000000000 0000000000000000 0000000000000000 0000000000000000 0000000000000000 gt M 25 P PS 12410 P414 24 12 CONSOLE NSTRUCTIONS CONSOLE BUTTONS Console Buttons a Press ST STOP to begin your exercise b Press ST STOP to stop and pause all functions during your exercise program All the data on the dis
11. STOP on the left side corner will then disappear STOP would disappear when press START is pressed To select quantity of TIME DISTANCE CALORIES and PULSE press ST STOP button again to stop and pause all console functions All the data on the display will then pause TIME Setting g TIME value will start flashing use or V button to select the amount of TIME NOTE for TIME Count Up If a target time was not selected TIME will count up from 0 00 to maximum 99 59 minutes Count Down If a target time is set 1 00 TO 99 00 1 MINUTE INCREMENTS the console will count down from that selected target time to 0 00 h Press ENTER button to confirm the value of TIME 25 CONSOLE NSTRUCTIONS PERSONAL PROGRAM Personal Program Instruction DISTANCE Setting AY i Use button to select the desired value of DISTANCE NOTE for DISTANCE Count Up If a target distance was not selected this would measure the total distance from 0 00 to 99 99 mile Count Down If the target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from that selected target distance to 0 CALORIES Sett
12. body to its normal or near normal resting state at the end of each exercise session A proper cool down lowers your heart rate and allows blood to return to the heart Your cool down should include the stretches listed above and should be completed after each strength training session 32 PRODUCT PARTS DRAWING Item Foam Grip Assembly 40mm Stationary Handlebar Plug w31 8mm Grip Assembly 225mm Inner Rotator Cuff Pivoting Arm Front Rotator Cuff Pivoting Arm 32 Back Rotator Cuff Pivoting Arm 33 Upper Case 34 Non Slip Pad 3 Transportation Wheel 34 Item Q ty End Cap 50x100mm Pulley 120mm Pulley 235mm 40 Belt 1059mm J6 casas zm Belt 960mm 8 Square Plug 3 Fixed Bracket 1 Front Aluminum Upright Cover 45 Aluminum Upright Cover 6 Upper Pivot Shaft Spacer Pedal Arm Spacer 8 Linkage Spacer 0 49 Left Crank Right Crank 9 Pedal Support Arm Connector pO 01 0 60 Bearing 6004 Bearing 6905 C m I 8x26x2 0t 3 Washer 8x23x2 0t J Washer 8x30x2 0t a a a 8x38x2 0t
13. exercise Count Down If target calories are entered 10 990 10 calorie increments the console will count down from the selected target calories to 0 WATT Display range 0 999 Watt CONSOLE INSTRUCTIONS USER DATA SETTINGS User Data Settings punon DR E SPEED NA PULSE lt 000 01 5000001 profile DISTANCE KM X _ ECOVE EET ENTE ToT 88888 33 15 07 ENTER 00 04 user setup a After the console lights up with a short beep sound the display will flash UO is the default user setting value Once user information has been stored The default setting value will change to U1 U4 NOTE U stands for USER PROFILE b Use V button to select UO U4 23 C Press ENTER button to confirm the user GENDER setup Use or button to select gender Male or Female Ww 70 Press ENTER button to confirm GENDER AGE setup
14. front of the Main Frame 1 with the 2 x Round Head Screws M5xp0 8x50mm 81 c Place the Logo Sticker on the surface of the Front Decorative Upright Cover 21 Alogo sticker is located in one of the hardware boxes d Slide the Upright Sleeve 22 down to cover the open area of the Main Frame 1 7 ASSEMBLY INSTRUCTIONS f N Use tool 6mm N STEP 9 Pedal Assembly a Attach the Left Pedal Assembly 33L onto the pedal arm plate that is located in the middle of the Left Pedal Support Arm 10 and secure with the 4x Socket Head Bolt M8xp1 25x10mm 83 Repeat the above procedure to attach the Right Pedal Assembly 33R onto the Right Pedal Support Arm 11 ASSEMBLY INSTRUCTIONS STEP 10 Console Bracket Assembly 66 1 Ve od N A f 1 AAS pae 7 45 22 Use tool CAUTION Be careful not to S VL y damage the Middle Pulse Sensor Sa Wire 112 while assembling STEP 9 Slide the Console Bracket 18 onto the Upright Post 4 as the FIG1 illustration shows on the top right corner STEP 11 Console Fixed Bracket Assembly NOTE For shipping purpose the 4 x Button Head Bolts M8xp1 25x12mm 87 and 4 x Lock Washers 8 66 are attached on the Upright Post 4 Remove the 4x B tton Head Bolts M8xp1 25x12mm 87 and 4 x Lock Washers 8 66 from
15. measured from below the head to the end of the bolt or screw Flat head bolts and Qmm 2 screws are measured from the top of the head to the end of the bolt screw After unpacking the unit open the hardware bag and make sure that you have all the following items Some hardware may be already attached to the part Part No and Description Q TY 66 Lock Washer M8 4 70 Washer 8x38x2 0t 4 80 Screw Round Head M5xp0 8x15mm 18 81 Screw Round Head M5xp0 8x50mm 2 83 Bolt Socket Head M8xp1 25x10mm 8 90 Bolt Button Head M10xp1 5x85mm 2 94 Bolt Hex Head M8xp1 25x65mm 4 0 95 Bolt Hex Head M10xp1 5x50mm 2 104 Nylon lock Nut M10xp1 5 2 105 Nut 2 BEFORE You BEGIN Thank you for choosing the CE 8 0LC Elliptical We take Too often our busy lifestyles limit our time and great pride in producing this quality product and hope it will opportunity to exercise The equipment provides a provide many hours of quality exercise to make you feel convenient and simple method to begin your assault on better look better and enjoy life to its fullest getting your body in shape and achieving a happier and Yes it s a proven fact that a regular exercise program can healthier lifestyle improve your physical and mental health Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manu
16. right after any aerobic exercise Stop exercising before using the feature e Your pulse will be displayed few seconds after the heart symbol 9 is displayed f If you do not place your hands correctly and a few seconds pass without pulse input the console will turn off the pulse circuit The console will then display an error message P Place your hands back on the Pulse Sensors correctly then the pulse readout will appear again CONSOLE NSTRUCTIONS CONSOLE BUTTONS Console Functions STOP When STOP flashes this indicates is paused TIME Count Up If a target time is not selected TIME will count up from 0 00 to maximum 99 59 minutes Count Down If a target time is set 1 00 TO 99 00 1 MINUTE INCREMENTS the console will count down from that selected target time to 0 00 SPEED Display range 0 0 99 9 mile h RPM Display range 0 999 DISTANCE Count Up If a target distance is not selected the distance will count up from 0 00 to 99 99 mile Count Down If a target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target to 0 M is indicating Mile UO U4 U stands for USER DATA U1 U4 once the user data is set it is stored in the computers memory SEX Male 1 or Fem
17. 6000005000 000 000 005 ooo ooo 00609995900 000 0900006000065000 005 000 000 000 ooo 000 0000009906065 00000 00000 0000000000000000 5500000000000 099000095000660 00000 00000 0000000000000000 0000000000000000 000000000000000 0009909009909909 2 6 fl Tut B B n 090090 B 0000 o o oo ooo 0 B 00 09099500600 oo oo 0002000065 B p 00050000 09009950050 B B 09 0005000060 H B 0800990660 Bn 00 00900990009009 oo 00 000509900900000 0000900099000 agag nane nob 20000 D D 0800605000006606 Esse EL po00000000000000 1 888888888888880 08848 880800 0000000000000000 D NC eX D e g 0 0 0 4 0 2410 2414 P12 E P1 P12 Program Instruction a EROGHAM button Press PROGRAM icon button to enter PROGRAM P1 P12 b Use A or V button to select the desired PROGRAM P1 P12 or c Directly press PROGRAM P1 P12 icon to enter the desired workout program
18. ORIES Setting f Use A or V button to select the desired value of CALORIES NOTE for CALORIES Count Up If target calories were not selected this measures total calories your body burned during exercise Count Down If the calories have been set 10 990 10 calories increment the console will count down from the selected target calories to 0 2 R g Press ENTER button to confirm the CALORIES PULSE Setting h Use button to select the desired value of TARGET PULSE 30 240 BPM 1 BPM BEATS PER MINUTE NOTE During exercise the computer will monitor the pulse and compare the actual pulse amp with TARGET PULSE The actual PULSE 24 24 Va reading will keep flashing as an indication to slow PULSE down or lower the RESISTANCE level Target Pulse ENTER i Press ENTER button to confirm the TARGET PULSE j Press ST STOP button to begin STOP on the left side corner will then disappear STOP would disappear when press START is pressed Instruction Note for During Exercise Speaker Sound System use the music feature simply connect any MP3 CD player to the LINE IN jack on the co
19. OWNER S MANUAL SMOOTH FITNESS C E E 8 0 LC ELLIPTICAL TRAINER Product May Vary Slightly From Pictures MADE IN TAIWAN Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep children and pets away from equipment when in use Always make sure all bolts and nuts are tightened prior to each use Follow all safety instructions in this manual CAUTION WEIGHT ON THIS PRODUCT SHOULD NOT EXCEED 180KG 400LBS VERSION SAFETY INSTRUCTIONS WARNING To reduce the risk of serious injury read the following Safety Instructions before using the Elliptical Trainer 1 Read all warnings posted on the Elliptical Trainer 2 Read this Owner s Manual and follow it carefully before using the Elliptical Trainer Make sure that it is properly assembled and tightened before use 3 We recommend that two people be available for assembly of this product 4 Keep children away from the Elliptical Trainer Do not allow children to use or play on the Elliptical Trainer Keep children and pets away from the Elliptical Trainer when it is in use 5 Itis recommended that you place this exercise equipment on an equipment mat 6 Set up and
20. TEP 3 Leveler Assembly Tighten one Leveler 58 under the middle of the Main Frame 1 NOTE It will be easier to attach the Leveler 58 under the Main Frame 1 by placing one Styrofoam or any stationary object under one side of the Main Frame 1 Styrofoam 7 Nut 118 Screw line 7 Leveler 58 LEVELING After placing the equipment in the intended location for use Check the stability of the equipment If the equipment is not level reviewing the following direction Loosen the Leveler 58 to make the Nut 118 become less tight Adjust the Leveler 58 for leveling Tighten the Nut 118 securely against the Stabilizer to lock the Leveler 58 in the stable position as the drawing 2 shown ASSEMBLY INSTRUCTIONS NOTE Please do not fully tighten Bolts 95 until Step 8 for the easy assembly NOTE Do not remove the lock nuts during assembly 103 STEP 4 Upright Sleeve Assembly A N CAUTION Be careful not to damage the Middle Connection Wire 109 while assembling Step 4 to 6 Slide the Upright Sleeve 22 onto the Upright Post 4 Refer to the drawing above Make sure the direction of the Upright Sleeve 22 is in the correct position STEP 5 Upright Post Assembly a Check that 2 x Nylon lock Nuts M10x8t 103 have preassembled into the front o
21. TER Before operating WATT PROGRAM review the difference between the CONSTANT POWER and the CONSTANT RESISTANCE function Level Control Constant Resistance in most of workout Watt Control Constant Power in WATT program programs The resistance depends on the value of RPM Rotate Per Minute RPMy RESISTANCE RPM RESISTANCEV RPMV RESISTANCE Resistance does not change In order to remain at a consistent effort level watts once you set up the desired even though the quantity of Watt value the computer will start monitoring the user s pedaling speed RPM RPMs Rotate Per Minute increases or decreases under If the RPMs Rotate Per Minute increase when you pedal faster the the Level Control Mode during Resistance will decrease becomes lighter workout On the contrary the Resistance increases becomes heavier resistance when No matter how fast you pedal the value of the RPMs decreases when you pedal slower the resistance is fixed d Use A or button to set the TIME NOTE for TIME Count Up If a target time was not selected TIME will count up p 722 from 0 00 to maximum 99 59 minutes Oils Count Down If a target time is set 1 00 99 00 1 MINUTE INCREMENTS the console will count down from that selected target time to 0 00 TIME Setting e Press ENTER button to confirm TIME
22. al carefully before using the equipment Console Foam Grip Pulse Senso Plate Upright Post Main Frame Leveler Uu We THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY MULTI WRENCH TOOL ALLEN WRENCH PHILLIPS SOCKET WRENCH T HANDLE SOCKET W PHILLIPS 6mm SCREWDRIVER 6mm 13mm WRENCH 17MM SCREWDRIVER ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Read each step carefully before beginning Detailed Lever drawing 1 gt Stabilizer gt Nut 118 Leveler 58 Detailed Lever drawing 2 Stabilizer STEP 1 Leveler Assembly a Attach the Leveler x 4 58 to the Front Stabilizer 2 and the Rear Stabilizer 3 b Besure to tighten the Leveler 58 securely against the Stabilizers 2 3 until screw completely tightened as the drawing 1 shown on the top right corner STEP 2 Stabilizer Assembly Attach the Front Stabilizer 2 and the Rear Stabilizer 3 onto the Main Frame 1 and secure with the 4 x Washers 8x38x2 0t 70 the 4 x Lock Washers M8 66 and the 4 x Hex Head Bolts M8xp1 25x65mm 94 with the socket wrench 13mm See picture above S
23. ale fi AGE Display range 10 99 years old 1 year old increment NOTE Although the console allows input for age beginning at 10 years old the product is not recommended for use by children HEIGHT Display range 40 80 inches 1 inch increment this product is not recommended for use by children _ WEIGHT Display range 40 350 LBS 1 LBS increment this product is not recommended for use by children CONSOLE NSTRUCTIONS CONSOLE FUNCTIONS PULSE Place both of hands on the Pulse Sensors located on the Handlebar The pulse will be displayed within several seconds after the heart symbol is displayed iif the hands are not correctly positioned on the sensor and a few seconds passes without a pulse input the console will turn off the pulse circuit Replace hands back on the Pulse Sensors correctly and the pulse readout will appear again 55 75 90 Tag of max heart rate The console will use age to calculate 55 75 90 of max heart rate BEGINNER 55 of maximum heart rate 55 of 220 age TRAINER 7595 of maximum heart rate 7596 of 220 age ACTIVE TRAINER 90 of maximum heart rate 90 of 220 age TARGE H R Allows the user to select the desired target heart rate value 30 240 BPM beats per minute 1 BPM increment 94 5 CALORIES Count Up If target calories are not selected this measures total calories your body burned during
24. am has more than a hundred of types of random workout Random workout i EEANN Profile the console will randomly create each time EH ao I b Use V button to select the amount of TIME for TIME Count Up If a target time was not selected TIME will count up from 0 00 to maximum 99 59 minutes Count Down If a target time is set 1 00 TO 99 00 1 MINUTE INCREMENTS the console will count down from that selected target time to 0 00 TIME Setting ER c Press ENTER button to confirm the TIME NOTE d Use V button to select the amount of DISTANCE for DISTANCE Count Up If a target distance was not selected this would measure the total distance from 0 00 to 99 99 mile Count Down If a target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target distance to 0 DISTANCE Settin Press ENTER button to confirm the DISTANCE 29 CONSOLE INSTRUCTIONS RANDOM PROGRAM E Random Program Instruction CAL
25. d Screws M5xp0 8x15mm 80 c Repeat the above procedure to place the Front Action Arm Cover 31 and the Back Action Arm Cover 32 at both sides of the Left Pivoting Arm 8 For the final step make sure all the bolts and nuts are tighten securely before using OPERATION INSTRUCTIONS A POWER SUPPLY power connects to the front of the Main Frame 1 Plug the adaptor s Power Cord 106B into an 110v electrical outlet B CONSOLE ANGLE ADJUSTMENT To get the best viewable angle press the area A or B to adjust the display up or down C HOW TO MOVE THE ELLIPTICAL Move this elliptical by lifting from the front stabilizer and roll the elliptical on the wheels located on the rear stabilizer This elliptical may reqire two people to move Make sure the floor is level while moving the elliptical 12 CONSOLE INSTRUCTIONS e Take a few minutes to review the console layout Below is an overview of the console s features and functions e We recommend that you use the console to help vary your workout routine and keep you focused on your progress toward your fitness goals The computer programs and user feedback is a great source of motivation often assisting you to take your workout to the next level Ge LES
26. evated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds Do not bounce Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor open apart and lean forward Keep the legs as wide as possible this position for 30 seconds Stretch the upper body toward using the body as a natural the knee on the right leg by weight to stretch the backs of using your arms to pull your the legs chest to your thighs Hold this DO NOT BOUNCE stretch 10 to 30 seconds When the pull on the back of DO NOT BOUNCE the legs lessen try a lower Do this stretch 10 times position gradually Repeat the stretch with the left leg Bent Torso Pulls Bent Over Leg Stretch While sitting on the floor Stand with feet shoulder width have legs apart one leg apart and lean forward as straight and one knee bent illustrated Using the arms Pull the chest down to touch gently pull the upper body the thigh on the leg that is towards the right leg Let the bent and twist at the waist head hand down DO NOT Hold this position at least 10 BOUNCE Hold the position a seconds Repeat 10 times minimum of 10 seconds on each side Repeat pulling the upper body to the left leg Do this stretch several times slowly Remember always to check with your physician before starting any exercise program Cool Down The purpose of cooling down is to return the
27. f the Main Frame 1 as FIG1 illustration shows on the top right corner making sure that the slotted bracket of the upright post slides between the nuts and the frame b Insert the Upright Post 4 onto the Main Frame 1 and slightly secure with the 2 x Hex Head Bolts M10xp1 5x50mm 95 by using the T Handle SOCKET WRENCH 17mm as shown NOTE Please do not fully tighten Bolts 95 or lock nuts 103 until Step 7 Has been COMPLETED STEP 6 Wire Assembly Plug the Middle Connection Wire 109 into the Lower Connection Wire 110 l l ASSEMBLY INSTRUCTIONS STEP 7 Pedal Support Arm amp Pivoting Arm Assembly a Attach the Left Pedal Support Arm 10 onto the Left Pivoting Arm 8 and secure with the 1x Button Head Bolt M10xp1 5x85mm 90 and 1 x Nylon lock Nut M10xp1 5 104 b Press the Nut Cap 105 onto the Nylon lock Nut M10xp1 5 104 c Repeat the above procedure to attach the Right Pedal Support Arm 11 onto the Right Pivoting Arm 9 NOTE Please make sure Bolts 90 are inserted from the inside of the Pivoting Arm and the Nuts 104 and Nut Caps 105 are installed from the outside a Please go back to fully tighten with the 2 x Hex Head Bolts M10xp1 5x50mm 95 and the 2 x Lock nuts 103 with the T Handle SOCKET WRENCH 17mm as shown b Attach the Front Decorative Upright Cover 21 onto the
28. ing j Press ENTER button to confirm DISTANCE k Use or V button to select the desired value of CALORIES NOTE for CALORIES Count Up If target calories were not selected this measures total calories your body burned during exercise Count Down If you have set the calories 10 990 10 calories increment the console will count down from that selected target calories down to 0 12 2 2 A V PULSE XS 1582 PULSE Setting Press ENTER button to confirm CALORIES m Use V button to select the desired value of TARGET PULSE 30 240 BPM 1 BPM BEATS PER MINUTE NOTE During exercise the computer will monitor the pulse and compare the actual pulse with TARGET PULSE The actual PULSE reading will keep flashing as an indication to slow PULSE down or lower the RESISTANCE level Target Pulse n Press ENTER button to confirm the TARGET PULSE disappear STOP will disappear when the program begins 26 CONSOLE INSTRUCTIONS H R C PROGRAM E H R C Program Instruction a H R C button Press H R C icon button to enter H R C PROGRAM b Use A or V button to select the H R C pr
29. k Cover 19 to the Console 17 under the Stationary Handlebar 5 and secure with the Round Head Screws M5xp0 8x15mm 80 Slide the Console Bracket 18 onto the Console 17 and secure with the Round Head Screws M5xp0 8x15mm 80 STEP 15 Accessory Tray Assembly NOTE For shipping purpose the Round Head Screws M5xp0 8x15mm 80 are attached on the Upright Post 4 a Remove the Round Head Screw M8xp1 25x15mm 80 from the Upright Post 4 b Attach the Accessory Tray 23 onto the Upright Post 4 and secure with the Round Head Screw M5xp0 8x15mm 80 10 ASSEMBLY INSTRUCTIONS STEP 16 Upper Handlebar Assembly NOTE For shipping purpose the Button Head Bolts M8xp1 25x16mm 88 and Lock Washers 8 66 are attached on the Left and Right Action Handlebar 6 7 a Remove the 8x Button Head Bolts M8xp1 25x16mm 88 and 8 x Lock Washers 8 66 from the Left and Right Action Handlebar 6 7 b Following the assembly drawing insert the Right Action Handlebar 7 onto the Right Pivoting Arm 9 and secure with the 4x Button Head Bolts M8xp1 25x16mm 88 and 4 x Lock Washers 8 66 c Repeat the above procedure to insert and secure the Left Action Handlebar 6 onto the Left Pivoting Arm 8 STEP 17 Action Arm Cover Assembly Place the Front Action Arm Cover 31 and the Back Action Arm Cover 32 over the Right Pivoting Arm 9 Fasten the Covers together with the 4 x Round Hea
30. m the TARGET PULSE Press ST STOP button to begin STOP on the left side corner will then disappear STOP would disappear when press START is pressed 24 CONSOLE INSTRUCTIONS PERSONAL PROGRAM Personal Program Instruction a PERSONAL button Press the PERSONAL icon button to enter PERSONAL PROGRAM b Press ENTER button to confirm E c The PERSONAL PROGRAM allows the user to manually set the RESISTANCE level from 1 to 24 levels the console will divide the time into 16 time intervals d The resistance can be adjusted in each interval by using or V button to adjust 16 time intervals e Press ENTER button to confirm the intensity setting in interval 1 Continue following the above process ENTER step d and e to complete creating the personal program NOTE Under the U1 U4 profiles the program profile will be stored in the memory after setup However you can modify the profile anytime under the STOP mode f Press ST STOP button to begin
31. made for one reported problem Smooth will only reimburse once per occurrence Smooth Fitness reserves the right to inspect damaged parts for misuse Your Original Receipt is proof of purchase and should be kept with the product manual You may be required to show proof of purchase prior to warranty service being initiated Remedy Provided by Smooth Fitness Smooth Fitness will provide a replacement part free of charge if a defect is found during the Warranty period Smooth Fitness may at its discretion choose to provide any of following parts or repair options In the event that a part is determined in need of replacement upon receipt of the part by Smooth Fitness Smooth Fitness may send out the part by UPS ground or another such carrier directly to the customer s home Any redemption may be by repair or replacement of the affected parts and or product at the sole discretion of Smooth Fitness by personnel approved by Smooth Fitness Parts repaired or replaced pursuant to this Warranty shall be warranted for the unexpired portion of the Warranty applying to the original product Any technical advice furnished before or after delivery in regard to the use or application of Smooth Fitness products is furnished without charge and on the basis that it represents Smooth Fitness best judgment under the circumstances but that the advice is used at your sole risk Procedure for Obtaining Your Remedy Under This Warranty To obtain service on a Smooth Fitnes
32. minute 160 beats per minute 85 139 beats per minute 155 beats per minute 83 135 beats per minute 150 beats per minute program keep your heart rate near the low end of your target zone as you exercise After a few months your heart rate can be increased gradually until it is near the middle of your target zone as you exercise To measure your heart rate manually stop exercising but continue moving your legs or walking around and place two fingers on your wrist Take a six second heartbeat count and multiply the results by 10 to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop exercising Adjust the intensity of your exercise until your heart rate is at the proper level 31 WARM UP AND CooL DOWN Warm up The purpose of warming up is to prepare your body for exercise and to minimize injuries Warm up for two to five minutes before strength training or aerobic exercising Perform activities that raise your heart rate and warm the working muscles Activities may include brisk walking jogging jumping jacks jump rope and running in place Stretching Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their el
33. not selected this would measure the total distance from 0 00 to 99 99 mile Count Down If the target distance is set 0 TO 99 50 0 50 MILE INCREMENT the console will count down from the selected target distance to 0 DISTANCE Setting g Press ENTER button to confirm DISTANCE ENTER 21 CONSOLE INSTRUCTIONS PROGRAM P1 P12 P1 P12 Program Instruction h CALORIES Setting NOTE for CALORIES Use button to set CALORIES Count Up If target calories were not selected this measures total calories your body burned during exercise Count Down If the target calories have been set 10 990 10 calories increment the console will count down from the selected target calories to 0 R Press ENTER button to confirm CALORIES monitor the pulse and compare the actual pulse Use button to set the TARGET PULSE 30 240 BPM 1 BPM BEATS PER MINUTE NOTE During exercise the computer will with TARGET PULSE The actual PULSE reading will keep flashing as indication to slow O PULSED down or lower the RESISTANCE level Target Pulse PULSE Setting k Press ENTER button to confirm TARGET PULSE ENTER disappear STOP would disappear when press START is pressed Press ST STOP button to begin exercise
34. nsole b Listen to the music either through headphones or speakers c Use the Volume Knob to adjust the sound level No Pulse signal You must wear a compatible heart rate chest strap or place both of your hands on the Pulse Sensors on n the Handlebar Your pulse will be displayed in approximately few seconds if you do not wear a compatible heart rate chest strap or place your hands correctly on the pulse sensors the console will turn off the pulse circuit The console will then display an error message P Replace your hands back on the Pulse Sensors correctly and the pulse readout will appear again hands back on the Pulse Sensors correctly the pulse readout will appear again 30 CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight you must slowly and increase your time on the treadmill gradually a few minutes per workout Initially you may be able to exercise only for a few minutes in your target zone however your aerobic fitness will improve over the next six to eight weeks Don t be discouraged if it takes longer It s important to work at your own pace Ultimately you ll be able to exercise continuously for 30 minutes The better your aerobic fitness the harder you will have to work to stay in your target zone Please remember these essentials Have your doctor re
35. o people to assemble and move the Elliptical Trainer 20 Maintenance Replace the defective components immediately and or keep the equipment out of use until repair the equipment completely 21 Make sure that adequate space is available for access to and passage around the Elliptical Trainer keep at least a distance of 1 meter from any obstruction object while using the machine WARNING Before starting any exercise or conditioning program you should consult with your personal physician to see if you require a complete physical exam This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any illness A N READ AND FOLLOW THE SAFETY PRECAUTIONS FAILURE TO FOLLOW THESE INSTRUCTIONS CAN RESULT IN SERIOUS BODILY INJURY HARDWEAR IDENTIFICATION CHART This chart is provided to help identify the hardware used in the assembly process Place the washers the end of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 3 8 1 2 5000 cis 0 1 2 1 1 2 2 1 2 3 1 2 1 2 5 1 2 6 FT 3 in 121 11 1 11 111 11 1 1 1 111 0 10 20 30 40 50 60 70 80 090 100 110 120 130 140 150 C MILLIMETERS 6 8 10 12 L length NOTE The length of all bolts and screws except those with flat heads is
36. ogram 55 75 9095 of your max heart rate or Target Heart Rate 30 240 BPM 1 BPM BEATS PER MINUTE n 107 value is just for reference 55 12 only if your age is 25 in 55 of NOTE for Program 55 75 90 Tag of max heart rate The computer will use the age that was set to calculate 55 75 90 of your max heart rate value BEGINNER 55 of maximum heart rate 55 of 220 you age TRAINER 75 of maximum heart rate 75 of 220 you age ACTIVE TRAINER 90 of maximum heart rate 90 of 220 you age TARGE H R Allows the user to select the desired target heart rate value 30 240 BPM beats per minute 1 BPM increment To select your age please review USER PROFILE SETTINGS page 16 How the computer functions in HRC Theconsole will monitor the actual pulse every 30 seconds and adjust the resistance level automatically in order to keep the users pulse within TARGET HEART RATE ZONE Ifthe current pulse gt the value of TARGE HEART RATE the console would decrease one resistance level automatically f the current pulse lt the value of TARGE HEART RATE the console would increase one resistance torque level automatically c Press ENTER button to confirm ooo ENT ER d Use or button to select the amount of TIME NOTE for TIME
37. operate the Elliptical Trainer on a solid level surface Do not position the Elliptical Trainer on loose rugs or uneven surfaces 7 Inspect the Elliptical Trainer for worn or loose components prior to use 8 Tighten replace any loose or worn components prior to using the Elliptical Trainer 9 Consult a physician prior to commencing an exercise program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 10 Follow your physician s recommendations in developing your own personal fitness program 11 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 12 Before using this product please consult your personal physician for a complete physical examination 13 Do not wear loose or dangling clothing while using the Elliptical Trainer 14 Never exercise in bare feet or socks always wear correct footwear such as running walking or cross training shoes 15 Be careful to maintain your balance while using mounting dismounting or assembling the Elliptical Trainer loss of balance may result in a fall and serious bodily injury 16 Keep both feet firmly and securely on the Foot Pedals while exercising 17 The Elliptical Trainer should not be used by persons weighing over 400 pounds 181 kgs 18 The Elliptical Trainer should be used by only one person at a time 19 Use tw
38. play will pause resume the program press ST STOP again to continue until the program has finished d Quick start Manual press ST STOP without selecting any programs Press ENTER to confirm the selected values of TIME DISTANCE CALORIES PULSE GENDER AGE HEIGHT WIGHT and RESISTANCELEVEL FOR each interval gg ENTER RESET function Hold the RESET button all the data will reset to 0 and the console will return to POWER ON status a Press to increase the values of TIME DISTANCE CALORIES PULSE and RESISTANCELEVEL in each time interval b Press to decrease the values of TIME DISTANCE CALORIES PULSE and RESISTANCELEVEL in each time interval Press or button to select your GENDER AGE HEIGHT and WEIGHT a NOTE A Chest Belt must be worn or properly hold the Heart Rate Sensors on the handrails with both hands before using the PULSE RECOVERY feature PULSE RECOVERY will only function if the computer receives a heart rate signal b PULSE RECOVERY button measures how quickly a resting heat rate is achieved after exercising This feature is used to measure fitness improvement c The console will monitor your pulse for 60 seconds and calculate a HEART RATE RECOVERY value from F1 0 to F6 0 F1 0 is best F6 0 is worst For Reference Only d The readout should only be used as a comparison between workouts It s recommended to use
39. pressing A or V button TT Torque Tension Level Speaker Sound System To use the music feature simply connect any MP3 CD player to the LINE IN jack on the console b Listen to the music either through headphones or speakers Use the Volume Knob to adjust the sound level No Pulse signal You must wear a compatible heart rate chest strap place both of your hands on the Pulse Sensors a the Handlebar Your pulse will be displayed in approximately few seconds if you do not wear a compatible heart rate chest strap or place your hands correctly on the pulse sensors the console will turn off the pulse circuit The console will then display an error message P Replace your hands back on the Pulse Sensors correctly and the pulse readout will appear again o c Ir m 20 CONSOLE INSTRUCTIONS PROGRAM P1 P12 nn nn nn o o mn n n o oo BB BB BB B up B 00 80 BB un oo oo 009200 0 nn 80 BB BB DD 00 oo oo o0 006050060 000 080000
40. rned during exercise X Count Down If target calories are entered 10 990 10 calorie increments the console will count down from the selected target calories to 0 h Press ENTER button to confirm the value of CALORIES CALORIES Setting 88888 ENTER CONSOLE INSTRUCTIONS MANUAL PROGRAM Manual Program Instruction i Use button to select the desired value of TARGET PULSE 30 240 BPM 1 BPM BEATS PER MINUTE NOTE During exercise the console will monitor your pulse and compare the value of your pulse with TARGET PULSE The value of your actual PULSE will keep flashing to warn you to slow down or lower the RESISTANCE level if your pulse value Target Pulse PULSE is greater than TARGET PULSE j Press ENTER button to confirm the value of TARGET PULSE ENTER Press ST STOP button to begin exercise STOP on the left side corner would then disappear STOP would disappear when press START to exercise Instruction Note for During Exercise During workout the resistance level can changed at any time Change the resistance level from 1 to 24 levels at any time during workout by
41. s product call Smooth Fitness In the instance that service is not available in an area Smooth Fitness at its discretion can either 1 find a service technician in your area to perform warranty service 2 have a local dealer perform warranty service or 3 send the warranty parts to you and reimburse as described above To help the technician assist you please have the following information ready Model name or number from the cover of the manual e Serial number located on the frame of the unit and The part description and the order number Limitations on Warranty This Warranty does not cover any problems damages or failures that are caused by accident improper assembly failure to observe cautionary labels on the product failure to operate the product correctly power grid failures or spikes from your local electricity provider abuse or freight damage Smooth Fitness does not warrant against any damage or defects that may result from repair or alterations made to the product by an unauthorized repair facility In order for this warranty to be valid all Smooth Fitness and EVO Fitness exercise equipment must be stored and used in a fully finished climate controlled and livable room within the residence free from excessive humidity Not including an indoor swimming pool room This Warranty shall terminate if you sell or otherwise transfer this product This Warranty does not apply to any product shipped or handled outside of the United S
42. side corner would then disappear STOP would disappear when press START is pressed Instruction Note for During Exercise Speaker Sound System use the music feature simply connect any MP3 CD player to the LINE IN jack on the console b Listen to the music either through headphones or speakers c Use the Volume Knob to adjust the sound level No Pulse signal 1 61 You must wear a compatible heart rate chest strap or place both of your hands on the Pulse Sensors HJK the Handlebar Your pulse will be displayed in approximately few seconds V If you do not wear a compatible heart rate chest strap or place your hands correctly on the pulse sensors the console will turn off the pulse circuit The console will then display an error message P Replace your hands back on the Pulse Sensors correctly and the pulse readout will appear again hands back on the Pulse Sensors correctly the pulse readout will appear again 28 CONSOLE INSTRUCTIONS RANDOM PROGRAM Random Program Instruction profiles a RANDOM button Press RANDOM icon button to enter RANDOM PROGRAM NOTE for RANDOM Program Under RANDOM Program the console will randomly create workout profiles for the user The RANDOM Progr
43. tates or Canada This Warranty does not apply if the product is used as a rental product or in commercial use Consequential and incidental damages are not recoverable under this Warranty 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 THIS WARRANTY IS EXPRESSLY IN LIEU OF ALL OTHER EXPRESS WARRANTIES ALL IMPLIED WARRANTIES INCLUDING WARRANTIES OF MERCHANTABILITY OR FITNESS FOR ANY PARTICULAR PURPOSE ARE LIMITED IN DURATION TO ONE 1 YEAR FROM THE EFFECTIVE DATE OF THIS WARRANTY SMOOTH FITNESS IS NOT LIABLE FOR CONSEQUENTIAL OR INCIDENTAL DAMAGES RESULTING FROM ANY DEFECT IN PARTS NOR FOR ANY BREACH OF EXPRESS OR IMPLIED WARRANTIES SMOOTH FITNESS SOLE LIABILITY UNDER THIS WARRANTY IS LIMITED TO THE TERMS DESCRIBED IN THIS FORM THIS WARRANTY GIVES YOU SPECIFIC LEGAL RIGHTS AND YOU MAY ALSO HAVE OTHER RIGHTS WHICH VARY FROM STATE TO STATE FORM WS 1 rev 03 2008 36 37
44. the Upright Post 4 b Attach the Console Fixed Bracket 43 onto the Upright Post 4 and secure with the 4 x Button Head Bolts M8xp1 25x12mm 87 and 4 x Lock Washers 8 66 STEP 12 Stationary Handlebar amp Wire Assembly NOTE For shipping purpose the Button Head Bolts M8xp1 25x16mm 88 and Lock Washers 8 66 are attached on the Stationary Handlebar 5 a Remove the 4 x Button Head Bolts M8xp1 25x16mm 88 and 4 x Lock Washers M8 66 from the Stationary Handlebar 5 b Connect the Middle Pulse Sensor Wire 112 and the Lower Pulse Sensor Wire 113 to the Stationary Handlebar 5 NOTE After connecting the wires pins slightly and gently pull two sides of wires to test and make sure whether the wires are fully connected Insert the Stationary Handlebar 5 into the Upright Post 4 and secure with the 4 x Button Head Bolts M8xp1 25x16mm 88 and 4 x Lock Washers 8 66 9 ASSEMBLY INSTRUCTIONS STEP 13 Wire Assembly a Connect the Upper Pulse Sensor Wire 111 to the Middle Pulse Sensor Wire 112 b Connect the Upper Connection Wire 108 to the Middle Connection Wire 109 NOTE The number of wire pin should be the same for both wires to connect with as the drawing shown on the right STEP 14 Console amp Console Bracket Assembly a Place the Console 17 onto the Upright Post 4 and secure with the Round Head Screws M5xp0 8x15mm 80 b Attach the Console Bac
45. view your training and diet programs to advise you of a workout routine you should adopt Begin your training program slowly with realistic goals that have been set by you and your doctor e Monitor your pulse frequently Establish your target heart rate base on your age and condition Setup your treadmill a flat even surface at least feet from walls and furniture EXERCISE INTENSITY To maximize the benefits of exercising it is important to exercise with the proper intensity The proper intensity level can be found by using your heart rate as a guide For effective aerobic exercise your heart rate should be maintained at a level around 7096 of your maximum heart rate as you exercise This is known as your target zone You can find your target zone in the table below Target zones are listed for both unconditioned and conditioned persons according to age During the first few months of your exercise Target Heart Rate Zone 5595 90 of Max Heart Rate Average Max Heart Rate 100 110 180 beats per minute 200 beats per minute 107 175 beats per minute 195 beats per minute 105 171 beats per minute 190 beats per minute 102 166 beats per minute 185 beats per minute 99 162 beats per minute 180 beats per minute 97 157 beats per minute 175 beats per minute 94 153 beats per minute 170 beats per minute 91 148 beats per minute 165 beats per minute 88 144 beats per
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