ELLIPTICAL - Dyaco Canada Inc.

OWNER`S
MANUAL
Model No.
C249 30816 2
FREE SPIRIT
ELLIPTICAL
SERVICE
Is at
YOUR
SERVICE
•
•
•
•
•
Assembly
Operation
Exercise
Parts
Warranty
CAUTION
You must read and
understand this
owner’s manual
before operating
unit.
ELLIPTICAL
Manufacture’s One-Year Limited Warranty
Your Free Spirit Elliptical is warranted for one year from the date of purchase against defects in material when
used for the purpose intended, under normal conditions and provided it receives proper care. Any part found
defective or missing will be sent at no cost when returned in accordance with the terms of this warranty.
This warranty is not transferable and is extended only to the original owner.
The warranty shall not apply to exercise units which are (1) used for commercial or other income producing
purposes, or (2) subject to misuse, neglect, accident or unauthorized repair and alterations.
This warranty provided herein is lieu of all other express warranties, any implied warranties, including any
implied warranties of merchantability of fitness for particular purpose, are limited in duration to the first 12
months from date of purchase. All other obligations or liabilities, including liability for consequential damages
are hereby excluded.
Repair Parts and Service
All of the parts for the unit shown can be ordered from: Maurice Pincoffs Canada Inc. 6050 DON MURIE
STREET, NIAGARA FALLS, ONTARIO L2E 6X8. When ordering parts, the parts will be sent and billed at the
current prices. Prices may be subject to change without notice. Check or money order must accompany all
orders. Standard hardware items are available at your local hardware store.
To ensure prompt and correct handling of any errors, or to answer any questions, please call our
Toll Free number, 1-888-707-1880, or local number 1-905-353-8955 or fax 1-905-353-8968 or
email us at [email protected]. Office hours are from 8:30 A.M. to 5:00 P.M.
Monday to Friday Eastern Standard time.
Always include the following information when ordering parts
z Model number
z Name of each part
z Part number of each part
TABLE OF CONTENTS
WARRANTY..………………………….…….…....1
SAFETY PRECAUTIONS………………..…..…..2
HARDWARE LIST………………………………..3
ASSEMBLY INSTRUCTION......………………...5
MOVING YOUR ELLIPTICAL………………....10
LUBRICATION………………….………………..10
COMPUTER OPERATION………………….…..11
PARTS LIST & DIAGRAM..………………...…..14
TRAINING GUIDELINES…..…………..….…....19
ORDERING REPLACEMENT PARTS……...….24
SERVICE AND PARTS…………………….…..…25
1
©2009
SAFETY PRECAUTIONS
Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of each
product we produce, occasional errors and /or omissions do occur. In any event should you find this product
to have either a defective or a missing part please contact the manufacturer at 1-888-707-1880 for a
replacement.
This product has been designed for home use only. Product liability and guarantee conditions will not be
applicable to products being subjected to professional use or products being used in a gym center.
This exercise equipment was designed and built for optimum safety. However, certain precautions apply
whenever you operate a piece of exercise equipment. Be sure to read the entire manual before assembly and
operation of this machine. Also, please note the following safety precautions:
1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and follow it carefully before
using your elliptical.
2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while using this
equipment, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY.
3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully tightened before
each use.
4. The elliptical must be regularly checked for signs of wear and damage. Any part found defective must be
replaced with a new part from the manufacturer.
5. Fitness equipment must always be installed on a flat surface, do not place the unit on a loose rug or uneven
surface. It is recommended to use an equipment mat to prevent the unit from moving while it is being used,
which could possibly scratch or damage the surface of your floor.
6. No changes must be made which might compromise the safety of the equipment.
7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment while in use.
8. Keep children and pets away from this equipment at all times while exercising.
9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. This allows your
heart rate to gradually increase and decrease and will help prevent you from straining muscles.
10. Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction with the
level of exercise being performed
11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing that could
become entangled with the moving parts of your elliptical.
12. Care must be taken when lifting or moving the equipment, so as not to injure your back. Always use
proper lifting techniques.
13. User weight should not exceed 325 lbs.
WARNING: BEFORE BEGINNING 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 ANY FITNESS EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR
PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINS BY OR THROUGH THE USE
OF THIS PRODUCT.
2
©2009
HARDWARE LIST
#97. 5/16"x 23 x1.5T
Flat Washer (6pcs)
#102. 5/16"x 23 x2T
Curved Washer (2pcs)
#78. M5 x 10m/m
Phillips Head Screw (4pcs)
#75. 5/16" x 15m/m
Button Head Socket Bolts (6pcs)
#71. 5/16 x 32m/m
Hex Head Bolts (2 pcs)
70. 5/16" x 15m/m
Hex Head Bolts (8pcs)
#101. 17m/m
Wavy Washer (2pcs)
#105. 5/16" x 7T
Nyloc Nut (2 pcs)
#89. 3/8" x 7T
Nyloc Nut (2 pcs)
#98. 5/16" x 20 x 1.5T
Flat Washer (4 pcs)
#94. 3/8" x 19 x 1.5T
Flat Washer (2 pcs)
#76. 5/16 x 3/4"
Button Head Socket Bolts (2 pcs)
#77. 3/8 x 2-1/4"
Button Head Socket Bolts (2 pcs)
3
©2009
#84. 3.5x12m/m
Self Tapping Screw (8pcs)
#79. M5 x 15m/m
Phillips Head Screw (8pcs)
#108. Combination M5 Allen Wrench
& Phillips Head Screw Driver (1 pc)
#110. 12m/m Wrench ( 1pc)
#111. 13/14m/m Wrench ( 2pcs)
4
©2009
ASSEMBLY INSTRUCTION
This manual is designed to help you easily assemble, adjust and use this machine. Please read this manual
carefully. For the sake of familiarizing yourself with the parts identified in the instruction, first study the overview
drawing.
Set all parts in a clear area on the floor and remove the packing material. Refer to the parts list for help to identify
the parts.
It will take two people to assemble your unit.
Ensure all bolts are firmly tightened after each step.
STEP 1: CONSOLE MAST ASSEMBLY
1. Locate the Console Mast (10) and Console Mast Cover (41) and slide the Cover onto the Mast as far as it will
go. Make sure the Console Mast Cover (41) is facing the correct way.
2. At the top opening of the Main Frame (1) of the elliptical is a Computer Cable (32). Unravel and straighten out
the Computer Cable (32) and feed it into the bottom of the console mast tube (10) and out of the top opening.
3. Install the Console Mast (10) into the receiving bracket in the top of the Main Frame (1).
Put the 4pcs of 5/16"x 23 x1.5T Flat Washers (97) onto the 4pcs of 5/16" x 15m/m Hex Head Bolts (70) and
the 2pcs of 5/16” x 23 x 2T Curved Washers (102) onto the 2pcs of 5/16" x 15m/m Hex Head Bolts (70). Install
and hand tighten by using the 12m/m Wrench (110).
NOTE: There is a electrical wire running through the Console Mast Tube (10). Be careful not to damage or
pinch this Computer Cable (32) during this procedure.
4. Locate the Console (31) and the 4 pcs of M5 x 10m/m Phillips Head Screws (78) by using the Combination
M5 Allen Wrench & Phillips Head Screw Driver (108).
5. There will be three electrical wire connectors at the top opening of the Console Mast (10), two 2 pin Hand
pulse Cables (37-3), one Computer Cable (32). Connect these to the mating connectors on the back of the
Console (31). The connectors are keyed so you cannot plug them in the wrong way so do not force them. The 2
pin Hand pulse Cables are both the same. It does not matter how you connect them.
6. Store the excess wire back into the Console Mast (10), carefully install the Console (31) onto the mounting
plate of Console Mast (10) and secure using the 4 pcs of M5 x 10m/m Phillips Head Screws (78).
5
©2009
6
©2009
STEP 2: HANDLE BAR ASSEMBLY
1. Install the 2 pcs of 17m/m Wave Washers (101) onto the Left and Right side of the Handle Bar axle.
2. Slide the Lower Left and Right Handle Bars (4&5) onto the appropriate side of the axle.
3. Put the 2 pcs of 5/16" x 23 x 1.5T Flat Washers (97) onto the 2 pcs of 5/16" x 15m/m Hex Head Bolts (70) and
install, and tighten, in the threaded holes in the ends of the axle.
4. Install the Left and Right Handle Bars (13&14) into the Lower Left and Right Handle Bars (4&5) with 6pcs of
5/16 x15m/m Button Head Socket Bolts (75) by using the Combination M5 Allen Wrench & Phillips Head
Screw Driver (108).
7
©2009
STEP 3: CONNECTING ARM ASSEMBLY
1. Align the hole in the end of the Connecting arms (L&R)(7&8)(pivoting rod end) with the hole in the bracket of
the Lower Handle Bars (L&R)(3&4). The rod end should be on the inside of the Lower Handle Bars
(L&R)(3&4) bracket. Take 2pcs of 5/16" x 1-1/4" Hex Head Bolts (71) and install it through the Lower Handle
Bars (L&R)(3&4) bracket and the rod end. Install 2pcs of 5/16" x 20 x 1.5T Flat Washers (98), 2pcs of 5/16" x
7T
Nyloc Nuts (105) tighten firmly using the 12m/m Wrench (111) on the 5/16" x 7T Nyloc Nut (105) and one on
the 5/16" x 1-1/4" Hex Head Screw (71).
2. Install the 2 pcs of Rails (15) into the receiving bracket in the end of Main Frame (1) with 2 pcs of 3/8” x 2-1/4”
Button Head Socket Bolts (77), 2pcs of 3/8" x 19 x 1.5T Flat Washers (94) and 2 pcs of 3/8" x 7T Nyloc Nut
(89) by using 2 pcs of the 13/14m/m Wrench (111).
3. Put the Lug Covers (L&R) (61& 62) onto the Rail Strap (16). Slip the Rail Strap (16) through the slots in the
Lug Covers (L&R) (61& 62), then Install onto the Rails (15) with 2 pcs of 5/16” x 3/4” Button Head Socket
Bolts (76) and 2 pcs of 5/16" x 20 x 1.5T Flat Washers (98) by using Combination M5 Allen Wrench & Phillips
Head Screw Driver (108).
8
©2009
STEP 4: PLASTICS ASSEMBLY
1. Install the Connecting Arm Covers (L & R) (59 & 60) over the connection of the rod end and Lower Handle
Bars (4 & 5) with 4pcs of M5 x 15m/m Phillips Head Screws (79) and 2pcs of ψ3.5x12m/m Self Tapping
Screws (84) by using the Combination M5 Allen Wrench & Phillips Head Screw Driver (108).
2. Install the 2pcs of Wheel Covers (52) using the 4pcs of M5x15m/m Phillips Head Screws (79).
3. Install the Front Handle Bar Cover (L & R) (54 & 56) and Rear Handle Bar Cover
(L & R) (55 & 57) over the Handle Bars (13&14) axle connections with the 6 pcs of 3.5x12m/m Self
Tapping Screws (84) by using Phillips Head Screw Driver (108).
PLEASE ENSURE ALL FASTENERS ARE TIGHT AFTER THE COMPONENTS HAVE BEEN
ASSEMBLED
9
©2009
■Moving your elliptical.
The elliptical is equipped with two transport wheels which are engaged when rear of it is lifted.
■ Elliptical Lubrication
1. Pour 2c.c of the lubricant under the middle of the rail. You must be lubricate the rails every
three months.
2. If you feel the exercise is not smooth or you hear noise during your exercise,lubricate the
middle rail with 2 c.c.of the lubricant.
10
©2009
COMPUTER OPERATION INSTRUCTIONS
Starting a program
Quick Start
After the console powers up you may press the Start key to begin, this will initiate the Quick Start mode. In Quick
Start the Time will count up from zero and the workload may be adjusted manually by pressing the Up/Down
buttons. Distance and Calories will accrue, starting from zero.
The Calorie window will switch between Calories and Watts every 5 seconds. The Calorie reading shows total
Calories burned and is an approximate number. The Watt reading indicates how much work you are doing. If the
Watt reading is 100, this means you are doing enough work to light a 100 watt light bulb.
The bottom left data window will switch between RPM and Speed every 5 seconds. RPM is your actual pedal
rotation speed, and the Speed readout is in MPH, indicating approximate road speed as if pedaling a bicycle in 7th
gear.
The Distance window shows distance traveled, based on pedal speed, in miles. The Pulse window will display
your heart rate in beats per minute if you are holding the heart rate hand sensors, or wearing a chest strap
transmitter.
11
©2009
Manual
Using the Up/Down keys, highlight the Manual icon at the top of the display and press Enter key. The profile will
be blinking and you may use the Up/Down keys to adjust the program work level and then press Enter. The Time
window will now be blinking. Use the Up/Down keys to adjust the program Time and then press Enter. The
Distance window will now be blinking and you can adjust a target Distance using the Up/Down keys then press
Enter. Calories will now be blinking, repeat the same process as above to set, then press Enter. The Watt icon will
be blinking. If you choose to set the Watts then the machine will automatically adjust the workload to maintain
continuous work. What this means is that if you set the Watt to 100 the machine will try to keep you working at a
rate of work that equals 100 Watts (or working at a rate that will keep a 100 Watt light bulb burning). Watts are
determined by the amount of work you are doing. On the Elliptical this means the speed you are pedaling at
combined with the workload of the machine. In Watt mode, if you change your speed the machine will
automatically change the workload to maintain the same Watt level. If you pedal faster the workload will decrease
and if you pedal slower the workload increases.
After adjusting all the parameters, press Start to begin your workout.
Preset Programs
There are 12 preset programs to choose from. After power up, or reset, press the Up/Down keys to highlight the
Program icon. Press the Enter key to enter the program mode. The display will show P1, for two seconds, then
change to the P1 program profile. You may keep pressing the Up/Down keys to scroll through the 12 programs.
When you see a program you want, press the Enter key to enter. At this point you may press start to begin the
program with the default settings or you may customize the program.
To customize the work level, press the Up key. You will see the profile increase in size. When the work level is
where you like it press the Enter key (If you do not want to customize the profile, just press the Enter key to
bypass).
The Time window will now be blinking. Use the Up and Down keys to adjust the workout time and then press
Enter.
The Distance window will now be blinking. Repeat the same process to set the distance to count down, if desired,
and press Enter.
The Calorie window will now be blinking. Repeat the same process then press Enter.
The Pulse window will now be blinking. Entering a Pulse number will set an alarm that will beep when your heart
rate reaches the programmed number to let you know you have reached your target.
Once you have set the data you may press Start to begin the program. You may also press Start at any time during
the programming to begin. Any data that is not programmed at that point will count up from zero.
When the program ends there is a series of audible beeps. You may press Start to restart the program or press
Reset to return to the start-up screen.
User Program
This mode allows you to build and save your own custom program.
Press the Up or Down key until the User icon at the top of the display is blinking then press Enter. The first
column of the profile will be blinking. Use the Up/Down keys to adjust the work level then press Enter. The
second column will now be blinking. Repeat the same process as above and press Enter. Repeat this process until
all the columns are adjusted to your liking. All the settings will be saved as a custom program.
12
©2009
Target HR
This program allows you to set a target heart rate and the machine will automatically adjust the work load to
safely reach the target and maintain that target.
Use the Up/Down keys to select the Target HR program and press Enter. The display will show a number and the
age icon at top will be blinking. Use the Up/Down keys to adjust the age and press Enter. The display will now
show a blinking percent number or the letters THR.
You may use the Up/Down keys to choose either 55%, 75%, 90% or THR. The percentage choices will
automatically set the target to a percent of your maximum heart rate, based on your age. This is why it is
important to adjust the age properly. The console will use a formula to determine the correct percentage: 220 –
age = maximum HR. For example a 30 year old persons’ Max HR is 190 BPM (220 – 30 = 190 BPM). If the 30
year old wants to work at 75%, their target HR will be 142BPM.
If you want to choose to work at 75% - for example - then use the Up/Down arrows to highlight 75% and press
Enter. Now the Time window will be blinking and you can program it and other data the same as other programs.
If you want to set your own custom Target HR then use the Up/Down arrow to highlight THR and press Enter.
The Pulse window will now be blinking. Use the Up/Down arrows to set your own Target HR and press Enter to
continue.
FUNCTIONS
TIME:
Count up: accumulates training time from zero to 99:59.
Count down: counts down from preset time to zero.
SPEED/ RPM:
Automatically toggles between SPEED and RPM every 5 seconds.
DISTANCE:
Count up: accumulates training distance from 0.00 to 99.99 miles.
Count down: counts down from preset distance to zero.
CALORIES:
Accumulates calories burned from 0 to 999. This is an estimated number only to be used from
workout to workout to compare your progress. Actual calorie burn cannot be measured
accurately on any consumer exercise equipment because every individual burns calories at a
different rate.
WATTS:
Indicates the amount of work being done in Watts.
PULSE:
Displays your current heart rate when you grasp the hand sensors or wear the chest strap
transmitter.
LEVEL:
Shown next to the workout profile. Indicates the level of work being done from 1 to 16.
13
©2009
PARTS LIST
KEY NO.
1
2
3
4
5
6
7
8
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31~1
31~2
31~3
31~5
31~6
31~7
31~8
32
33
34
35
36
37~1
PART NO.
1712501S
1712502S
1712503S
1712504S
1712505S
1712506S
1712507S
1712508S
1712509S
1712510S
1712511
1712512
1712513S
1712514S
1712515
1712516S
1712517
1712518
1712519
1712520
1712521
1712522
1712523
1712524
1712525
1712526
1712527
1712528
1712529
1712530
1712531-1S-2
1712531-2S
1712531-3S
1712531-5S
1712531-6S
1712531-7S
1712531-8S
1712532
1712533
1712534-2
1712535
1712536
1712537-1
DESCRIPTION
Main Frame
Pedal Arm (L)
Pedal Arm (R)
Lower Handle Bar (L)
Lower Handle Bar (R)
Bushing Housing, Pedal Arm
Connecting Arm (L)
Connecting Arm (R)
Cross Bar
Console Mast
Idler Wheel
Pulley
Handle Bar (L)
Handle Bar (R)
Rail
Rail Strap
19x 102L_Axle for Pedal
17x 59L_Axle for Slide Wheel
11.9 x 8.5 x 16m/m_Fish-eye Sleeve
6005_Bearing for Pulley
6203_Bearing for Idler Wheel
6003_Bearing for Slide Wheel
M12 x P1.75_Fish-eye Bearing
31 x25.5 x 19 x 16+3T_Bushing
Steel Rope
Belt
Drive Pulley
Flywheel
Magnet
7x7x17L_Woodruff Key
Top Console w/Computer
Bottom Console Cover
Badge, Console
Deflector Fan Grill
Fan Grill Anchor
Fan
Switch
1100mm_Computer Cable
DC Power Cable
Gear Motor
Sensor W/Cable
Sensor Rack
Handpulse Assembly Top
14
O'TY
1
1
1
1
1
2
1
1
2
1
1
1
1
1
2
1
2
2
3
2
6
8
2
4
1
1
1
1
1
2
1
1
1
1
2
1
1
1
1
1
1
1
2
©2009
KEY NO.
37~2
37~4
38
39
40~1
40~2
41
42
43
44
45
46
47
48
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
PART NO.
1712537-2
1712537-4
1712538
1712539
1712540-1
1712540-2
1712541S
1712542S
1712543S
1712544S
1712545S
1712546S
1712547S
1712548S
1712550
1712551
1712552S
1712553
1712554S
1712555S
1712556S
1712557S
1712558
1712559S
1712560S
1712561S
1712562S
1712563
1712564S
1712565S
1712566S
1712567
1712568
1712569
1712570
1712571
1712572
1712573
1712574
1712575
1712576
1712577
1712578
1712579
1712580
1712581
DESCRIPTION
Handpulse Assembly Bottom
3x20_Tapping Screw
Power Supply
Slide Wheel, Urethane
3/8" x 2"_Flat Head Socket Bolt
35 m/m _Cushion
Console Mast Cover
Left Chain Cover
Right Chain Cover
Round Disk
Round Disk Cover
Cover, Moving Arm Axle
Pedal Arm Cover (L)
Pedal Arm Cover (R)
Pedal (L)
Pedal (R)
Slide Wheel Cover
32 m/m (1.8T)_Button Head End Cap
Front Handle Bar Cover (L)
Rear Handle Bar Cover (L)
Front Handle Bar Cover (R)
Rear Handle Bar Cover (R)
32m/m (2.5T)_Round Head End Cap
Connecting Arm Cover (L)
Connecting Arm Cover (R)
Lug Cover (L)
Lug Cover (R)
60m/m_Transportation Wheel
40x80_Oval End Cap
EVA Foam for Rail Strap
EVA Foam For Handle Bar
32x28T_Cushion
Drink Bottle
35x25.5x5T_Cushion
5/16" x 15_Hex Head Bolt
5/16" x 32_Hex Head Bolt
1/4" x 3/4"_Hex Head S Bolt
M8 x 50_Socket Head Cap Bolt
M8x25_Socket Head Cap Bolt
5/16" x 15_Button Head Socket Bolt
5/16" x 3/4"_Button Head Socket Bolt
3/8" x 2-1/4"_Button Head Socket Bolt
M5x10_ Phillips Head Screw
M5x15_ Phillips Head Screw
5x16_Tapping Screw
5x25_Tapping Screw
15
O'TY
2
4
1
2
2
2
1
1
1
2
2
2
1
1
1
1
2
4
1
1
1
1
2
2
2
1
1
2
2
1
2
2
1
1
20
2
4
2
2
6
2
2
6
8
7
2
©2009
KEY NO.
82
83
84
85
86
87
88
89
90
91
92
93
94
96
97
98
99
100
101
102
103
104
105
106
107
108
110
111
112
113
114
133
135
136
PART NO.
1712582
1712583
1712584
1712585
1712586
1712587
1712588
1712589
1712590
1712591
1712592
1712593
1712594
1712596
1712597
1712598
1712599
17125100
17125101
17125102
17125103
17125104
17125105
17125106
17125107
17125108
17125110
17125111
17125112
17125113
17125114
17125133
17125135
17125136
DESCRIPTION
4.8x38_Self Tapping Screw
5x16_Tapping Screw
3.5x12_Self Tapping Screw
25 m/m _C Clip
17 m/m _C Clip
M8 x 7T _Nyloc Nut
1/4" _Nyloc Nut
3/8" x 7T_Nyloc Nut
3/8" -UNF26 x 4T_Nut
3/8" -UNF26 x 9T_Nut
3/8" x 7T_Nut
M12_Nut
3/8" x 19 x 1.5T_Flat Washer
5/16" x 35 x 1.5T_Flat Washer
5/16" x 23 x 1.5T_Flat Washer
5/16" x 20 x 1.5T_Flat Washer
1/4"x19_Flat Washer
J Bolt
17m/m_ Wavy Washer
5/16" x 23 x 2T_Curved Washer
M8 x20 _Carriage Bolt
17x23.5x1T_Flat Washer
5/16" x 7T_Nyloc Nut
3.5x16_Tapping Screw
Wire Tie Mount
Combination M5 Allen Wrench & Phillips Head Screw Driver
12 m/m_ Wrench
13/14m/m_ Wrench
5x19_Tapping Screw
Lubricant
3.5×32_Self Tapping Screw
M5 × 10_Phillips Head Screw
M8 × 9T _Nylock Nut
3/8" × 11T_Nylock Nut
16
O'TY
1
12
22
1
1
1
4
2
3
2
4
2
4
2
14
8
13
1
1
2
1
2
2
3
3
1
1
2
2
1
4
8
1
2
©2009
DIAGRAM
17
©2009
18
©2009
TRAINING GUIDELINES
Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits
are:
x
x
x
x
x
x
Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease
Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.
Basic Components of Physical Fitness
There are four all encompassing components of physical fitness and we need to briefly define each and clarify
its role.
Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power and
speed and is of great importance to a majority of sports people.
Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the capacity of
your legs to carry you 10 Km without stopping.
Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles and
tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or soreness.
Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient
functioning of the heart and lungs.
Aerobic Fitness
The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen
uptake (MVo2). This is often referred to as your aerobic capacity.
The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the
working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic capacity
by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump blood, of the
lungs to ventilate oxygen and of the muscles to take up oxygen.
Anaerobic Training
This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet the
body’s long term energy demands. (For example, 100 meter sprint).
The Training Threshold
This is the minimum level of exercise which is required to produce significant improvements in any physical
fitness parameter.
Progression
As your become fitter, a higher intensity of exercise is required to create an overload and therefore provide
continued improvement
Overload
This is where you exercise at a level above that which can be carried out comfortably. The intensity, duration
and frequency of exercise should be above the training threshold and should be gradually increased as the body
adapts to the increasing demands. As your fitness level improves, the training threshold should be raised.
Working through your program and gradually increasing the overload factor is important.
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Specificity
Different forms of exercise produce different results. The type of exercise that is carried out is specific both to
the muscle groups being used and to the energy source involved.
There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is
why it is important to have an exercise program tailored to your specific needs.
Reversibility
If you stop exercising or do not do your program often enough, you will lose the benefits you have gained.
Regular workouts are the key to success.
Warm Up
Every exercise program should start with a warm up where the body is prepared for the effort to come. It
should be gentle and preferably use the muscles to be involved later.
Stretching should be included in both your warm up and cool down, and should be performed after 3-5
minutes of low intensity aerobic activity or callisthenic type exercise.
Warm Down or Cool Down
This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of
blood remains in the working muscles. If it is not returned promptly to the central circulation, pooling of blood
may occur in the muscles.
Heart Rate
As you exercise, the rate at which your heart beat increases. This is often used as a measure of the required
intensity of exercise. You need to exercise hard enough to condition your circulatory system, and increase your
pulse rate, but not enough to strain your heart.
Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you
can get a good training effect with a heart rate of 110-120 beats per minute (BPM). If you are fitter, you will
need a higher threshold of stimulation.
To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your
maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative
side.
As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your heart, like
other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves.
The following table is a guide to those who are “starting fitness”.
Age
25
30
35
40
45
50
Target heart Rate
55
60
65
10Second Count
23
22
22
21
20
19
19
18
18
Beats per Minute
138
132
132
126
120
114
114
108
108
Pulse Count
The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten
seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long enough
for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since heart
rate slows as you recover, a longer count isn’t as accurate.
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The target is not a magic number, but a general guide. If you’re above average fitness, you may work quite
comfortably a little above that suggested for your age group.
The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum.
Age
25
30
35
40
45
50
55
60
65
Target heart Rate
10 Second Count
26
26
25
24
23
22
22
21
20
Beats per Minute
156
156
150
144
138
132
132
126
120
Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it.
Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little
above or below is just fine.
Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being under pressure
or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it.
Muscle Soreness
For the first week or so, this may be the only indication you have that you are on an exercise program. This, of
course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very
slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days.
If you experience major discomfort, you may be on a program that is too advanced or you have increased your
program too rapidly.
If you experience PAIN during or after exercise, your body is telling your something.
Stop exercising and consult your doctor.
What to Wear
Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light
enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally
would while exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced
with the next glass of water you drink. It is advisable to wear a pair of gym or running shoes or “sneakers”.
Breathing during Exercise
Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing
involves the intake and distribution of oxygen, which feeds the working muscles.
Rest periods
Once you start your exercise program, you should continue through to the end. Do not break off halfway
through and then restart at the same place later on without going through the warm-up stage again.
The rest period required between strength training exercises may vary from person to person. This will depend
mostly on your level of fitness and the program you have chosen. Rest between exercises by all means, but do
not allow this to exceed two minutes. Most people manage with half minute to one minute rest periods
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STRETCHING
Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes
of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly and
smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle
and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control, making sure never to
hold your breath.
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HOW TO ORDER REPLACEMENT PARTS
The MODEL NUMBER for the ELLIPTICAL can be found on the frame
Always mention this MODEL NUMBER when requesting service or
replacement parts for your ELLIPTICAL.
OWNER`S
MANUAL
Model No.
C249 30816 2
FREE SPIRIT
ELLITICAL
All parts listed herein may be ordered through SEARS CANADA
INC.RETAIL OR CATALOG STORES AND SERVICE CENTERS. If
the parts you need are not stocked locally your order will be electronically
transmitted to a SEARS Parts Distribution Center for expedited handling.
When ordering parts by mail, selling prices will be furnished on request or
parts will be shipped at prevailing prices and you will be billed accordingly.
WHEN ORDERING REPLACEMENT PARTS, ALWAYS GIVE THE
FOLLOWING
INFORMATION.
1. PART NUMBER
SERVICE
Is at
YOUR
SERVICE
2. PART DESCRIPTION
3. MODEL NUMBER
4. NAME OF ITEM
Serial No.
Model and serial
number may be found
on the serial number
label on the front of the
treadmill.
Your sears merchandise takes on added value when you discover that Sears
has Service Units throughout the Country. Each is staffed by Sears, Trained
Technicians Sears approved methods.
For assembly helps or missing parts call the factory at 1-888-707-1880
You should record both
model number and
serial number and keep
in a safe place for
future reference.
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Get it fixed, at your home or ours!
Just Call:
1-800-4-MY-HOME
®
(1-800-469-4663)
24 hours a day, 7 days a week
For the repair of major brand appliances in your own home …
no matter who made it, no matter who sold it!
For your nearest Sears Parts & Service location,
to bring in products like vacuums, lawn equipment and electronics.
For Sears Parts & Service, to order the replacement parts,
accessories and owner’s manuals that you need to do-it-yourself.
www.sears.ca
_______________________________________________________________________________________________
To purchase or inquire about a Sears Maintenance Agreement, call:
1-800-361-6665
9 a.m. – 11 p.m. Mon. – Fri. EST, 9 a.m. – 4 p.m. Sat.
_______________________________________________________________________________________________
Pour service en francais:
1-800-LE-FOYERMC
(1-800-533-6937)
www.sears.ca
®/TM
®
Trademarks of Sears, Roebuck and Co. used under license by Sears Canada
MC
Marque deposée/ Marque de commerce de Sears, Roebuck and Co. utilisée en vertu d’une licence de Sears Canada
25
©2009