User manual FITNESSQUEST NEW BALANCE 9.5 ELLIPTICAL

[. . . ] 9. 5e OWNER'S MANUAL FOR MAXIMUM EFFECTIVENESS AND SAFETY, PLEASE READ THIS OWNER'S MANUAL BEFORE USING YOUR NEW BALANCE 9. 5e ELLIPTICAL TRAINER TABLE OF CONTENTS Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Unit Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Specifications & Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-8 Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Using Your New Balance 9. 5e Elliptical Trainer . . . . . . . . . . . . . . . . . . . . . . . . . 9-10 Operating the Computer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-13 Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Knowing the Basics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 A Complete Exercise Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14-15 Aerobic Exercise: How Much?. . . . . . . . . . . . . . . . . . . . . . . . . . . 15 When to Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Measuring Your Heart Rate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 -16 Clothing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Tips to Keep You Going. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Heart Rate Target Zone Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Warm Up & Cool Down Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18-19 Care & Storage of Your New Balance 9. 5e . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Workout Progress Charts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21-22 Exercise Data Charts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23-24 New Balance Fitness Equipment ©2004 Fitness Quest® Inc. Patent #6, 390, 954 B1 New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc. is the exclusive licensee of New Balance Athletic Shoe Inc. 5/24/04 1 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this machine CAUTION: Exercise of a strenuous nature, as is customarily done on this equipment, should not be undertaken without first consulting a physician. [. . . ] You can also increase or decrease your workout resistance by pressing the UP or the DOWN buttons. To PAUSE your exercising program, press the START button, then to resume, press the START button again. Operating Instructions for Programs 8-11 STEP 1 ­ Begin by pressing the START button for over two seconds. Then press the ENTER button - the TIME selection should now be flashing. Use the UP and DOWN buttons to set the time you want to exercise for. Then press the ENTER button - the DISTANCE selection should now be flashing. Use the UP and DOWN buttons to set the target amount of calories you would like to burn during your workout. Then press the ENTER button - the AGE selection should now be flashing. NOTE: On PROGRAM 8 you will set your desired Target Heart Rate (which will default to 90 beats per minute ) in place of your AGE. Set the the Target Heart Rate by using the UP and DOWN buttons. USER PROGRAMS (Programs 12, 13, 14, 15) These programs allow you to design and store your own workout course. STEP 1 ­ Begin by pressing the START button for over two seconds. Then press the ENTER button - the TIME selection should now be flashing. Use the UP and DOWN buttons to set the time you want to exercise for. Then press the ENTER buttons - the CALORIE selection should now be flashing. Use the UP and DOWN button to set the target amount of calories you would like to burn during your workout. Then press the ENTER button - the AGE selection should now be flashing. Then PROGRAMS 8-11 These unique programs allow the computer to automatically adjust the workout resistance according to your heart rate. If the current Heart Rate is greater than the Target Heart Rate, the computer will decrease the workout resistance on the next interval. If your current Heart Rate is less than your Target Heart Rate the computer will increase the resistance on the next interval. By the resistance changing, the machine will 12 LCD Workout Graphics press the the ENTER button - the first box on the left of the workout display should now be flashing. Use the UP and DOWN buttons to set the intensity level you would like for that particular interval. Use the UP and DOWN buttons to set the intensity level you would like for that particular interval. Repeat this pattern until you have set an intensity level for each interval. Press the START button to begin exercising. LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps: · During the STOP mode, press and hold the ENTER and UP buttons together for over two seconds. [. . . ] With your hands resting lightly on your thighs, bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh. Be sure to lean forward from the hip joint rather than bending at your waist. Buttocks, Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor. Keeping both shoulders flat on the floor, gently grasp the bent knee with your hands and pull it over your body and towards the ground. [. . . ]