Owner`s manual | Fitness Quest 9.5e Home Gym User Manual

9.5e
OWNER’S MANUAL
F OR M AXIMUM E FFECTIVENESS
AND
S AFETY, P LEASE R EAD T HIS
O WNER ’ S M ANUAL B EFORE U SING Y OUR
N EW B ALANCE 9.5e E LLIPTICAL T RAINER
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? How Often? ...........................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. All rights reserved. Made in Taiwan.
Fitness Quest, Inc., d/b/a New Balance Fitness Equipment. U.S. Patent #6,390,954 B1
New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc.
Fitness Quest® 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.
No specific health claims are made or implied as they
relate to the equipment.
1) Before starting this or any other exercise
program, consult your physician, who can assist
you in determining the target heart rate zone
appropriate for your age and physical condition.
Certain exercise programs or types of equipment
may not be appropriate for all people. This is
especially important for people over the age of
35, pregnant women, or those with pre-existing
health problems or balance impairments.
2) Monitor your heart rate while you exercise and
keep your estimated pulse rate within your target
heart rate zone. Follow the instructions on pages
15 and 16 in this manual regarding heart rate
monitoring and how to determine your appropriate target heart rate zone. When used properly,
the heart rate pulse sensors and display monitor
provide a reasonably accurate estimate of your
actual heart rate. This estimate is not exact and
persons with medical conditions and/or a
specific need for accurate heart rate monitoring
should not rely on the estimations provided.
3) Warm up before any exercise program by
doing 8 minutes of aerobic activity, followed
by stretching.
4) Wear comfortable clothes that allow freedom of
movement and that are not tight or restricting.
5) Wear comfortable shoes made of good support
with non-slip soles.
6) Breathe naturally, never holding your breath
during an exercise.
7) Avoid over training. You should be able to carry
on a conversation while exercising.
9) This machine should not be used by or near
children.
10) Handicapped or disabled people must have
medical approval before using this machine
and should be under close supervision when
using any exercise equipment.
11) If you are taking medication which may
affect your heart rate, a physician's advise
is absolutely essential.
12) Use this machine only for its intended use as
described in this manual. Do not use attachments not recommended by the manufacturer.
13) Only one person at a time should use this
machine.
14) Do not put hands, feet, or any foreign objects on
or near this machine when in use by others.
15) Always use this machine on a level surface.
16) Never operate the machine if the machine is not
functioning properly.
17) Start exercise slowly and gradually increase the
amount of resistance.
18) If the user experiences dizziness, nausea, chest
pain, or any other abnormal symptoms, stop
exercise at once and consult a physician
immediately.
19) Use caution not to pinch fingers or hands in
moving parts when using the unit.
20) Risk of electrical shock. This unit is to be used
only indoors and in a dry location.
8) After an exercise session, cool down with slow
walking and stretching.
KEEP THESE INSTRUCTIONS
2
UNIT WARNING LABELS
Important: See below for placement of the following warning labels on your unit.
WARNING LABEL 1
WARNING LABEL 2
WARNING
WARNING
FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE
OWNER’S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH.
KEEP CHILDREN AWAY. MAXIMUM USER WEIGHT 300 LBS.
REPLACE THIS LABEL IF DAMAGED, ILLEGIBLE OR REMOVED.
WARNING LABEL 3
(six locations)
DO NOT PLUG THE AC ADAPTER INTO
WALL UNTIL ELECTRONICS MONITOR
IS COMPLETELY ASSEMBLED.
WARNING LABEL 4
WARNING LABEL 5
WARNING
WARNING
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT
IS TO BE USED ONLY INDOORS
AND IN A DRY LOCATION.
PINCH POINT. KEEP HANDS CLEAR
OF MOVING PARTS.
CRUSH HAZARD.
KEEP HANDS CLEAR OF
MOVING PARTS.
Computer
Pulse
Sensors
•
•
Book Holder
•
Stationary
Handlebar
Pulse
Sensors
•
•
SPECIFICATIONS & PARTS
New Balance 9.5e
Specifications:
WARNING
LABEL 1
Snap
Caps
Approximate:
Length: 85”
Width: 22”
Height: 65-1/2”
Water Bottle
and Holder
•
•
Vertical
Column
•
Right
Swing Arm
Left
Swing Arm
Product Weight: Approx. 176 lbs.
Maximum User Weight: 300 lbs.
•
•
Vertical Column
Cover
Foot Tube
•
Cover
Main Frame
Assembly
placed on both sides
of swing arm cover
- both sides of unit
•
•
WARNING
LABEL 3
Foot
Platforms
Swing Arm
Cover
•
•
Wheel
Covers
Rollers
•
•
WARNING
LABEL 5
WARNING
LABEL 2
AC
Adapter
Right Roller
Tube
•
•
AC Adapter
Receptacle
WARNING
LABEL 4
WARNING
LABEL 3
placed on
both tubes
Left Roller
Tube
•
Stabilizer
Bar
•
3
INTRODUCTION
CONGRATULATIONS ON PURCHASING YOUR
NEW BALANCE 9.5e ELLIPTICAL TRAINER
With this product in your home, you have everything you need to start
your own workout program to tone and firm the major muscle groups of
your lower body. This is vital for all of us, regardless of age, sex, or fitness
level, and regardless of whether your primary goal is toning, health
maintenance, or more energy for daily activities.
Proper exercise, including a low fat diet, strength training and aerobic
exercise, tones and conditions the muscles we use every day to stand,
walk, lift and turn. It can actually transform our body composition by
reducing body fat and increasing the proportion of lean muscle in
our bodies. Using the Elliptical Trainer will help in reducing body fat
and increasing cardiovascular endurance.
Be sure to read through this Owner’s Manual carefully.
It is the authoritative source of information about your New Balance 9.5e
Elliptical Trainer.
Retain this manual for future reference.
COMMENTS OR QUESTIONS
Dear Customer,
Congratulations on your purchase of the
New Balance 9.5e Elliptical Trainer.
We’re sure that you will be completely satisfied
with the product and we invite your comments so
that we can hear about your success.
Please write or call our Customer Service Specialists
at the address or phone number listed below, or
contact us by email or on our web site, with any
comments or questions you may have.
New Balance 9.5e
Customer Service Department
1400 Raff Road SW, Canton OH 44750-0001
1-800-292-5009, Monday through Friday
9:00am to 5:00pm, Eastern Standard Time
email: customersupport@newbalancefitness.com
www.newbalancefitness.com
All details depicted in this Owner’s Manual, and of the
product itself, are subject to change without notice.
4
ORDERING MISSING OR
DEFECTIVE PARTS
When ordering parts, always provide the following
information:
1) Name, Mailing Address and Telephone Number
2) Date of Purchase
3) Where Product was Purchased
(Name of Retail Store, City)
4) Model Number (NBP01095-2)
5) Part Order Number and Description
ASSEMBLY INSTRUCTIONS
Occasionally our products contain components that are pre-lubricated
at the factory. We recommend that you protect flooring, or anything else
the parts may contact, with newspaper or cloth.
vertical
column cover
main
frame
assembly
stabilizer
bar
right roller tube
left roller tube
foot platform
computer
book holder
rear foot tube
foot platform
left arm
right arm
bushing
caps
left
swing arm
AC adapter
right
swing arm
left and right
swing arm
covers
stationary
handlebar
vertical
column
snap caps
water bottle
with holder
M8 x 60mm allen bolts
M8 washers and M8 nylon nuts
Multi Hex Tool with
Phillips Screwdriver
Allen Wrench
heart rate
chest strap
Fastener
Pack
Tools Required:
(included)
15mm
multi hex tool
with phillips
screwdriver
heart rate
receiver
13mm
17mm
allen wrench
6mm
5
STEP 1 – Main Frame Assembly
1b
a) Remove the Allen Bolts, Washers,
Nuts and Nut Caps from the Foot
Base on the Main Frame Assembly.
Slip the Roller Tubes onto the Main
Frame making sure the Roller Tracks
are facing up and the Bolt Holes on
the rear of the Roller Tubes are facing
each other. To secure the Roller
Tubes to the Base Frame replace
the Bolts and Washers you just
removed.
remove bolts
and washers
right
roller tube
1a
1a
stabilizer
bar
main
frame
assembly
roller tracks
left
roller tube
b) Remove the Allen Bolts and Washers
from the rear of the Roller Tubes. Place
the Stabilizer Bar (with the Warning
Label up) between the Roller Tubes.
Replace the Bolts and Washers you
just removed.
1a
foot
base
c) Tighten all bolts with Wrench provided.
STEP 2 – Foot Platform Assembly
NOTE: The Foot Platforms are interchangeable
a) Remove the Allen Bolts, Washers and Nylon Nuts from
the bottom of the Foot Platform.
b) Note: This Step might be easier if you have a second
person hold the Foot Tube or Foot Platform steady as
you slide the Foot Platform on and secure it.
Position the Crank in the down stroke and carefully
slide the Foot Platform Assembly onto the Front Foot
Tube. Replace the Bolts and Washers you just removed
in step (a). Tighten with Wrench provided.
c) Carefully lay the Foot
Platform down so the
Roller seats itself into
the Roller Track on the
Roller Tube.
foot
platform
assembly
2b
front
foot tube
2c
main
frame
Repeat on other side.
Roller should
seat itself in
track
6
connecting
arm
crank
(in down
stroke)
STEP 3 – Vertical Column Assembly
a) Remove the two Allen Bolts, Washers and Phillips Screw from the
Vertical Column.
b) Slip the Vertical Column Cover onto the Vertical Column as shown.
The Vertical Column should lean back towards the Foot Platforms.
c) Remove the wire tie from the wires inside the Main Frame
Assembly where the Vertical Column will go. Attach the three
wires from the Main Frame Assembly to the three wires coming
out the bottom of the Vertical Column.
d) Insert the Vertical Column into the Main Frame Assembly.
Reinsert the Allen Bolts and Washers you removed in (a).
Be careful not to pinch the wires. Gently pull the wires
up from the top of the Handlebar Tube to prevent any
slack in the wires at the base of the Handlebar Tube.
Hand tighten.
3a
e) Secure the Vertical Column in place with the three
Allen Bolts, Washers and Nylon Nuts from the
Fastener Pack. Tighten with the
3d
Wrench provided. Also tighten
the bolts used in step (d).
f) Let the Vertical Column Cover
M8 x 60mm allen bolts,
M8 washers and M8 nylon nuts
slip into place. Push it down
gently until it clicks. Secure in
place with the Phillips Screw
3e
you removed in (a).
3d
3b
3c
STEP 4 – Swing Arm Assembly
er
h
er
as
w ash
w
r
ll
la a t
u
m
s n
ge
4a
4b
vertical
column
bushing
cap
wires
right
arm
left
swing arm
put on left swing arm,
large washer, bushing cap,
small washers,
nut and snap cap
main frame
assembly
4c
connecting
arm
nylon nut and washer go
on inside of swing arm, as
you tighten, the allen bolt
will nest into “U” bracket.
left side of unit shown
snap
cap
swing
arm
cover
a) Remove the Nut and two Washers from the Left
Arm of the Vertical Column. Slide the Left Swing
Arm with the wire to the inside, onto the Left Arm
of the Vertical Column. Slide the large washer on
then screw the Bushing Cap on with the open
end facing out. Replace the small Washer and
Nut and tighten.
b) Place the Snap Cap over the end of the Bushing
Cap and “snap” it in place.
c) Remove the Allen Bolt, Washer and Nylon Nut from
the bottom of the Swing Arm. Place the
Connecting Arm into the “U” at the bottom of the
Swing Arm. Replace the Allen Bolt, Washer and
Nylon Nut you just removed. Tighten with the
Wrench provided. NOTE: The Nylon Nut and
Washer will be on the inside of the Swing Arm.
As you tighten, the Allen Bolt will nest into the
hole in the “U” bracket.
d) Remove the four Phillips Screws (2 on
each side) from the Connecting Arm.
4d
Place the Swing Arm Cover over the
end and “snap” it in place. Replace
the Phillips Screws using the
Screwdriver provided.
e) Repeat on right side.
7
5
STEP 5 – Stationary Handlebar
Assembly
Remove the Allen Bolts, Washers and Nuts
with Caps from the Stationary Handlebar
and the Bolt and Washer from the Vertical
Column. Position the Stationary Handlebar
in place on the Vertical Column with the
bolt hole at the bottom. Replace the Bolts,
Washers, Nuts and Caps you just removed
and tighten with the Wrench provided.
left
swing arm
vertical
column
stationary
handlebar
bolt
hole
looking from left side
STEP 6 – Computer Assembly
computer
book holder
a) Remove the four Phillips Screws
from the back of the Computer.
b) Snap together Connectors for
Computer, tucking the Wires inside
the Vertical Column. Be careful
not to pinch wires.
heart rate
The Book Holder can be attached receiver
to the Computer at any time.
c) Attach the Computer using the
connectors
four Screws removed in (a).
Tighten with the Screwdriver
6b
provided.
d) Remove Battery Door on the back of the Computer.
Insert four “C” Batteries (included) in numbered order
and replace Battery Door.
STEP 7 –
Water Bottle
Holder Assembly
7b
pulse
wires
vertical
column
8
remove and
re-insert
phillips screw
battery
door
four "C" batteries
Front
View
4
3
1
2
back of
computer
vertical
column
6c
Back
View
vertical column
STEP 8 –
AC Adapter
pulse
wires
a) Remove Phillips
Screws from Vertical
Column. Line up
Water Bottle Holder
and attach to the
Vertical Column by
re-inserting Phillips
Screws and tightening
them with the
Screwdriver provided.
b) At this time connect
the Pulse Wires on
looking from the
ng from
looking
both sides of the
left side of the unit
eft side
the left
he unit
of the
Vertical Column.
6d
Insert AC Adapter
into front of unit,
then plug into wall.
main
frame
assembly
8
water bottle
holder
remove and
re-insert
phillips screw
7a
Assembly is now complete.
IMPORTANT:
Please read pages 9-10 before beginning
your workout for important instructions
on how to use your New Balance
9.5e Elliptical Trainer.
GETTING STARTED
Once your New Balance 9.5e Elliptical Trainer is assembled, make sure that your workout space has a
solid, level surface with plenty of space around it. We recommend placing a mat under your unit to
protect your flooring. Before you begin your first workout on the New Balance 9.5 Elliptical Trainer,
practice getting on and off your trainer a few times until you are comfortable with this movement.
Getting On
Move the left foot platform to its lowest position.
1) Face forward and put your hands on the
stationary handlebars.
1)
2)
3)
2) Place your left foot on the left foot platform
and balance yourself.
3) Carefully lift your right foot over the machine
and place your right foot on the right foot
platform. Make sure that you feel completely
balanced before beginning your workout.
Getting Off
When stepping off, you must gradually slow down the rate at which you
are pedaling until the unit comes to a complete stop.
1) Grasp the stationary handlebars with both hands (see Fig 3 above).
2) Step off the higher foot platform onto the floor (see Fig 2 above).
3) Then carefully take your other foot off the machine and down
to the floor (see Fig 1 above). Let go of the stationary handlebars.
Correct Workout Position
When exercising, it is important to keep your back straight and knees
“soft” or slightly bent. Do not lock out your knees. Keep your head up
as this will minimize neck and upper back strain. Always try to use the
New Balance 9.5e with a smooth and rhythmical motion.
USING YOUR NEW BALANCE 9.5e ELLIPTICAL TRAINER
WARNING
RISK OF ELECTRICAL SHOCK. THIS UNIT IS TO BE USED
ONLY INDOORS AND IN A DRY LOCATION.
The New Balance 9.5e provides a completely smooth and natural feeling elliptical path that
minimizes the impact on your hips, knees and ankles while providing a superior aerobic and
muscle toning workout. The durable steel frame and transport wheels make the unit mobile
and easy to use.
IMPORTANT:
• This unit is not recommended for children.
• Always wear rubber soled workout shoes.
• Always make sure that you feel balanced and secure.
• Always use your machine on a clean, solid and level surface.
9
CHANGING FOOT POSITIONS
The generously sized foot platforms are
9”wide x 18” inches long which provides
workout stability and allows you to vary
your foot position for maximum comfort.
Position your feet on the platforms
so that you do not have to lean
forward while performing the exercise.
USING THE HANDLEBARS
Your New Balance 9.5e comes with both swing arms and stationary handlebars.
Using the Swing Arms
Grasp the swing arms. Use a firm grip but try to avoid “white knuckles”.
Bend your elbows slightly so that your arms are not hyperextended or
“locked out. As your legs move in the elliptical motion, pump your arms
back and forth as if you were walking. Using the swing arms will work your
upper body in addition to your lower body. By using the swing arms, you
are recruiting more muscles which will both elevate your heart rate and
burn more calories than simply doing a lower body workout.
Using the Pulse Sensors on the Swing Arms
The pulse window on your computer works in conjunction with the pulse
sensors found on the swing arms. When you are ready to read your pulse:
1) Place both hands firmly on the pulse sensors. For the most accurate
reading, it is important to use both hands and to temporarily stop moving.
2) Look at your pulse window. The small heart will begin to blink.
3) Your estimated heart rate will appear in the window approximately
6 seconds after you grasp the pulse sensors.
4) Refer to the Target Heart Rate Zone Chart found on page 17 of this manual.
For additional information about the importance of working within certain
heart rate ranges, see page 15 and 16 – Measuring Your Heart Rate.
5) This estimate is not exact and persons with medical conditions and/or a
specific need for accurate heart rate monitoring should not rely on the
estimations provided.
Stationary Handlebars
Place your hands in the middle of the the stationary handlebars. Adjust
your hands left and right until you find the position most comfortable for
you. Bend your elbows slightly so that your arms are not hyperextended or
“locked out”. Using the stationary handlebars during your workout will
decrease the amount of work in your upper body and increase the
amount of work in your lower body.
10
OPERATING THE COMPUTER
WARNING
The batteries must be installed as instructed
on page 8. Do not carry batteries loosely,
such as in a purse or pocket. The batteries
may explode or leak and cause injury if
installed improperly, misused, disposed
of in a fire or recharged.
WARNING
Do not plug AC Adapter into wall until
computer is completely assembled.
Introduction
Your unit is equipped with a programmable
computer to help you track your progress and
motivate you to reach your fitness goals.
This computer provides different programs designed
to tailor to your fitness goals. Simply choose the
program you like, set the time limit and begin
exercising. Your computer will then show your
approximate pulse, approximate calories burned,
elapsed time, speed and distance traveled.
Functions and Features
QUICK START BUTTON: Allows you to start the
computer without selecting a program. TIME
automatically begins to count up from zero.
Use the ▲ UP and ▼ DOWN buttons to adjust
the resistance.
TIME: Shows your elapsed workout time in minutes
and seconds. Your computer will automatically
count up from 0:00 to 99:59 in one second intervals.
You may also program your computer to count
down from a set value by using the ▲ UP and
▼ DOWN buttons. If you continue exercising once
the time has reached 0:00, the computer will
begin beeping, and reset itself to the original
time set, letting you know your workout is done.
SPEED: Displays your workout speed in miles
per hour.
DISTANCE: Displays the accumulative distance
traveled during each workout up to a maximum
of 99.9 miles. The distance will be displayed in
tenths of a mile.
CALORIES (approximate): Your computer will
estimate the cumulative calories burned at any
given time during your workout. Calorie expenditure
on your computer is based on realistic expectations;
however, your computer is not individually programmable for all necessary variables to accurately
monitor actual calories burned. The computer will
count up in 0.1 increments. After the display value
reaches 999, it will reset to “0” and begin counting
from 0.1 again.
AGE: Your computer is age-programmable from
10 to 99 years when you choose all programs
except Program 8. When using Program 8 you will
set Target Heart Rate instead of Age.
Note: This unit is not recommended for children.
If you do not set an age, this function will always
default to age 30.
PULSE (approximate): Your computer displays your
pulse rate in beats per minute during your workout.
Pulse sensors, located on the Swing Arms enable
the user to read his/her pulse rate. By grasping the
sensors and holding firmly, the display will read
your pulse rate in the display window. Your pulse
will continue to read as long as your hands stay
on both of the pulse sensors. See Heart Rate
Chest Strap and Receiver section on page 13.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your actual
heart rate. This estimate is not exact and
persons with medical conditions and/or a
specific need for accurate heart rate monitoring
should not rely on the estimations provided.
Buttons and Definitions
ENTER: This button allows users to select the
Program, Time, Distance, Age, Calories, (Target
Heart Rate Program 8 only).
START: This button allows the user to STOP or START
exercising. (By holding this button for two seconds
the user can reset all values to “0”). The computer
will turn off automatically after approximately 4.5
minutes of non use. All values will then be reset to “0”.
(continued on next page)
11
▲ UP BUTTON: This button allows the user to increase
the values of the Tension Level, Time, Distance,
Calories, Age and Program.
▼ DOWN BUTTON: This button allows the user to
decrease the values of the Tension Level, Time,
Distance, Calories, Age and Program.
LCD Workout Graphics
This system offers 15 programs that you can preset
the workout time and will divide the time by 10
intervals. If you do not preset the workout time the
system will count up the workout time in one-second
increments.
Programs 1-7:
be able to keep your heart rate close to the target
beats per minute.
When used properly, the heart rate pulse
sensors and display monitor provide a reasonably
accurate estimate of your actual heart rate. This
estimate is not exact and persons with medical
conditions and/or a specific need for accurate
heart rate monitoring should not rely on the
estimations provided.
Important: You must keep your hands on the
pulse sensors throughout the entire workout
when using Programs 8 through 11.
Important: Be sure to set your actual age when
using these programs.
See LCD Workout Graphics on next page.
Operating Instructions for Programs 8-11
STEP 1 – Begin by pressing the START button for over
two seconds. This will clear any other chosen function.
STEP 1 – Begin by pressing the START button for over
two seconds. This will clear any other chosen function.
STEP 2 – The PROGRAM selection will be flashing. Use
the ▲ UP and ▼ DOWN buttons to select a program.
Then press the ENTER button - the TIME selection
should now be flashing. Use the ▲ UP and ▼ DOWN
button to set the time you want to exercise for. Then
press the ENTER button - the CALORIE 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.
Use the ▲ UP and ▼ DOWN buttons to select your
age. Press the START button to begin exercising.
STEP 2 – The PROGRAM selection will be flashing. Use
the ▲ UP and ▼ DOWN buttons to select a program.
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 distance. Press the ENTER button.
The CALORIE 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. Use the ▲ UP and ▼ DOWN
buttons to select your age. Press the START button to
begin exercising.
NOTE: If you do not want to set TIME, CALORIES, or
AGE you can just select the program you would like
and press the START button. All numbers will count
up from zero. If you do set numbers for multiple
selections, such as CALORIES and TIME, the computer
will beep and stop when the first goal gets to zero.
In this example if you still had 3 minutes left on the
time, but the calories reached zero the workout
would be done.
Once you begin exercising, your preset workout interval will be flashing. 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.
PROGRAMS 8-11
These unique programs allow the computer to automatically adjust the workout resistance according to
your heart rate. Grasp the pulse sensors and hold with
a firm grip. 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
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. This will clear any other
chosen function.
STEP 2 – The PROGRAM selection will be flashing. Use
the ▲ UP and ▼ DOWN buttons to select a program.
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. Use the
▲ UP and ▼ DOWN buttons to select your age. Then
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. Press
the ENTER button again. The next interval should
now be flashing. 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.
NOTE: The workout course will
automatically be saved as soon
as you press the START button.
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. You will hear a faint beep. This will
open the LCD contrast calibration mode.
• Then press the ▲ UP or ▼ DOWN button to
adjust the contrast of the screen. Press START
button to set the desired level of contrast.
There are 16 levels of contrast.
Heart Rate Chest Strap and Receiver
Your 9.5e comes with a wireless Heart Rate Chest Strap. Wearing the
chest strap during exercise will allow you to have a heart rate reading
regardless of hand placement. The receiver that plugs into the computer
(next to the book holder) is the Heart Rate Receiver. It must be plugged
into your computer so it can receive the wireless signal from the Chest
Strap. Follow the instructions in the wireless chest strap package for
direction on how to use the Wireless Chest Strap while exercising.
13
EXERCISE GUIDELINES
IMPORTANT
Please review this section before you begin exercising.
IMPORTANT:
If you are over 35 and have been inactive
for several years, you should consult your
physician, who may or may not recommend a
graded exercise test.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
• Balance Impairment
• Taking medications that affect heart rate
KNOWING THE BASICS
Physical fitness is most easily understood by
examining its components, or "parts".
There is widespread agreement that these
five components comprise the basics of
physical training:
CARDIORESPIRATORY ENDURANCE – the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your New Balance 9.5e will improve this.
MUSCULAR STRENGTH – the ability of a muscle to
exert force for a brief period of time. Upper body
strength, for example, can be measured by various
weight-lifting exercises.
MUSCULAR ENDURANCE – the ability of a muscle,
or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed
object. Push-ups are often used to test endurance
of arm and shoulder muscles.
FLEXIBILITY – the ability to move joints and use
muscles through their full range of motion. The
sit-and-reach test is a good measure of flexibility
of the lower back and backs of the upper legs.
BODY COMPOSITION – often considered a component of fitness. It refers to the makeup of the body
in terms of lean mass (muscle, bone, vital tissue and
organs) and fat mass. An optimal ratio of fat to lean
mass is an indication of fitness, and the right types
of exercises will help you decrease body fat and
increase or maintain muscle mass. To help track
your progress we have provided Workout Progress
Charts on pages 21 and 22.
A COMPLETE EXERCISE PROGRAM
How often, how long and how hard you exercise,
and what kinds of exercises you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an
athlete training for high-level competition would
follow a different program than a person whose
goals are good health and the ability to meet
work and recreational needs.
Your exercise program should include something
from each of the four basic fitness components
14
described previously. Each workout should begin
with a warm up and end with a cool down. As a
general rule, space your workouts throughout the
week and avoid consecutive days of hard
exercise.
a certain degree on your age, and is determined
by measuring your heart rate in beats per minute.
Refer to the “Measuring Your Heart Rate” section
below and on page16 for more information on how
to determine and measure your heart rate.
Here are the amounts of activity necessary for the
average healthy person to maintain a minimum
level of overall fitness. Included are some of the
popular exercises for each category.
You can do different types of aerobic activities, say
walking one day, and use your New Balance 9.5e
the next. Make sure you choose an activity that
can be done regularly, and is enjoyable for you.
The important thing to remember is not to skip too
many days between workouts or fitness benefits will
be lost. If you must lose a few days, gradually work
back into your routine.
WARM UP – 5 -10 minutes of exercise such as
walking, slow jogging, knee lifts, arm circles or
trunk rotations. Low intensity movements that
simulate movements to be used in the activity
can also be included in the warm up.
MUSCULAR STRENGTH – a minimum of two, 20
minute sessions per week that include exercises for
all the major muscle groups. Lifting weights is the
most effective way to increase strength.
MUSCULAR ENDURANCE – at least three, 30 minute
sessions each week that include exercises such as
calisthenics, push ups, sit ups, pull ups, and weight
training for all the major muscle groups.
CARDIORESPIRATORY ENDURANCE – at least
three, 20 minute workouts of continuous aerobic
exercise each week. Working out on your New
Balance 9.5e Elliptical Trainer is a good way to
obtain this aerobic activity. Other popular aerobic
conditioning activities include brisk walking,
jogging, swimming, cycling, rope jumping, rowing,
cross-country skiing, and some continuous action
games like racquetball and handball.
FLEXIBILITY – 10 -12 minutes of daily stretching
exercises performed slowly, without a bouncing
motion. This can be included after a warm up or
during a cool down. Refer to pages 18 and 19
for a list of total body stretches.
COOL DOWN – a minimum of 5 -10 minutes of
slow walking or lower intensity elliptical exercise,
combined with stretching.
AEROBIC EXERCISE:
HOW MUCH? HOW OFTEN?
Experts recommend that you do some form of
aerobic exercise at least three times a week for a
minimum of 20 continuous minutes. Of course, if
that is too much, start with a shorter time span and
gradually build up to the minimum. Then gradually
progress until you are able to work aerobically for
20-40 minutes. If you want to lose weight, you may
want to do your aerobic workout five times a week.
It is important to exercise at an intensity vigorous
enough to cause your heart rate and breathing to
increase. How hard you should exercise depends to
WHEN TO EXERCISE
The hour just before the evening meal is a popular
time for exercise. The late afternoon workout
provides a welcome change of pace at the
end of the work day and helps dissolve the day's
worries and tensions.
Another popular time to work out is early
morning, before the work day begins. Advocates
of the early start say it makes them more alert
and energetic on the job.
Among the factors you should consider in
developing your workout schedule are personal
preference, job and family responsibilities,
availability of exercise facilities and weather. It's
important to schedule your workouts for a time
when there is little chance that you will have to
cancel or interrupt them because of other
demands on your time.
You should not exercise strenuously during
extremely hot, humid weather or within two
hours after eating. Heat and/or digestion both
make heavy demands on the circulatory system,
and in combination with exercise can be an
over-taxing double load.
MEASURING YOUR HEART RATE
(see chart on page 17)
Heart rate is widely accepted as a good method
for measuring intensity during running, swimming,
cycling, and other aerobic activities. Exercise that
doesn't raise your heart rate to a certain level and
keep it there for 20 minutes won't contribute
significantly to cardiovascular fitness.
The heart rate you should maintain is called your
Target Heart Rate. There are several ways of arriving
at this figure. One of the simplest is: maximum heart
rate (220 - age) x 70%. Thus, the target heart rate for
a 40 year-old would be 126. In this example for this
40 year old to get a cardiovascular effect the
(continued on next page)
15
individual would need to keep their heart rate
at or above 126 beats per minute to get a
cardiovascular effect. Note: Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
When checking heart rate during a workout, take
your pulse within five seconds after interrupting
exercise because it starts to go down once you
stop moving. Count pulse for 10 seconds and
multiply by six to get the per-minute rate.
CLOTHING
All exercise clothing should be loose-fitting to
permit freedom of movement, and should make
the wearer feel comfortable and self-assured.
Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1) Adopt a specific plan and write it down.
2) Keep setting realistic goals as you go along,
and remind yourself of them often.
3) Keep a log to record your progress and make
sure to keep it up-to-date. See pages 21-24.
Remember, your New Balance 9.5e Elliptical
Trainer also comes with pulse sensors located on
the swing arms.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can easily
creep back.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
a) Push the START button on your computer.
5) Upgrade your fitness program as you progress.
Your New Balance 9.5e provides 15 different
workout programs to keep your workouts
challenging.
b) Gently grab both metal pulse sensors on
both swing arms. Wait 6 seconds.
6) Enlist the support and company of your family
and friends.
c) Your estimated heart rate range will be
displayed on screen. Check the chart on the
following page to see if you are within your
range according to your age.
7) Update others on your successes.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your
actual heart rate. This estimate is not exact
and persons with medical conditions and/or
a specific need for accurate heart rate
monitoring should not rely on the
estimations provided.
9) Reward yourself periodically for a job well done!
By using the chart on page 17 you can see where
your heart rate falls in the minimum and maximum
target zones.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
16
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 15.
HEART RATE TARGET ZONE
FOR CARDIOVASCULAR FITNESS
TABLE 1
200
195
190
190
185
180
180
175
170
170
165
Heart 160
Rate
(Beats/
150
Min)
140
165
161
160
157
155
153
148
150
144
145
140 Maximum
Attainable
Heart Rate
140
136
136
133
131
129
130
127
129
123
129
119
120
115
119
112
108
110
100
20
105
25
30
35
40
45
50
55
60
85%
Target
Zone
65
70
101
98
75
70%
Target
80 Zone
AGE (YRS)
TABLE 2
Exercise
Week
&1 & 2
&3 & 4
&5 & 6
&7 & 8
& 9 & 10
&11 & 12
Warm Up
Period
5
5
5
5
5
5
min
min
min
min
min
min
THR%
Minutes
60-65%
65-70%
70-75%
70-80%
70-85%
70-85%
-8
-10
-15
-20
-25
-25
Cool Down
Period
5
5
5
5
5
5
min
min
min
min
min
min
Total
Time
17
20
25
30
35
35
min
min
min
min
min
min
Sessions
Per Wk.
3
3
3
3
3
3
Total Time
Per Wk.
51
60
75
90
105
105
min
min
min
min
min
min
17
WARM UP & COOL DOWN STRETCHES
Stretches can help improve flexibility and relieve the tightness in muscles
that results from repetitive sport movements that require a limited range
of motion, like elliptical striding. 10 to 12 minutes of daily stretching is
recommended. This can be done when warming up or cooling down.
When performing these stretches, your movements should be slow and
smooth, with no bouncing or jerking. Move into the stretch until you feel
a slight tension, not pain, in the muscle and hold the stretch for 20 to 30
seconds. Breathe slowly and rhythmically. Be sure not to hold your breath.
Remember that all stretches must be done for both sides of your body.
1. Quadriceps Stretch
Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner thighs close
together, slowly pull your foot towards your buttocks until you
feel a gentle stretch in the front of your thigh. You do not have
to touch your buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap pointing straight down and
keep your knees close together. (Do not let the lifted knee swing
outward.)
Hold the stretch for 20 to 30 seconds. Repeat for the other leg.
2. Calf and Achilles Stretch
Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed forward, move one leg in close to the chair while extending the
other leg behind you. Bending the leg closest to the chair and
keeping the other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and move your
hips forward. Slowly lean forward from the ankle, keeping your
back leg straight until you feel a stretch in your calf muscles.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
3. Overhead/Triceps Stretch
Stand with your feet shoulder width apart and your knees slightly
bent. Lift one arm overhead and bend your elbow, reaching
down behind your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your back as far as
you can. Hold this position. Reach up with your opposite hand
and grasp your flexed elbow. Gently assist the stretch by pulling
on the elbow.
Hold for 20 to 30 seconds. Repeat for the opposite arm.
18
4. Back Stretch
Stand with your legs shoulder length apart and your knees
slightly bent. Bend forward from your waist with your arms
extending loosely in front of your body. Gently bend from the
waist flexing your body as far forward as it will go.
Hold for 20 to 30 seconds. Straighten up and repeat.
5. Standing Hamstrings Stretch
Stand with your legs hip-width apart. Extend one leg out in
front of you and keep that foot flat against the ground. 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.
Hold for 20 to 30 seconds. Repeat for the opposite leg.
6. Buttocks, Hips and Abdominal Stretch
Lay flat on your back with your hips relaxed against the floor.
Bend one leg at the knee. 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. You should feel a stretch in
your hips, abdominals and lower back.
Hold for 20 to 30 seconds and release. Repeat for opposite side.
7. Inner Thigh Stretch
Sit on the floor and bend your legs so that the soles of your feet
are together. Place your elbows on your knees. Lean forward
from the waist and press down lightly on the inside of your knees.
You should feel a stretch in the muscles of your inside thigh.
8. Arm Pullback
Stand with your feet shoulder width apart and toes pointing
forward and with your knees slightly bent. Let your arms hang
relaxed on either side of your body. Expand your chest and pull
your shoulders back. Bend your elbows slightly and clasp your
hands behind your back. Slowly straighten your arms as you lift
your hands upward. Raise your hands upward until you feel mild
tension in your shoulder and chest region.
Hold for 20 to 30 seconds. Lower your arms to their original
position and bend your elbows. Release your hands and return
them to your sides.
19
CARE & STORAGE OF YOUR NEW BALANCE 9.5e
Care For Your Unit
Instructions For Moving Your Unit
Your New Balance 9.5e Elliptical Trainer has been
carefully designed to require minimum maintenance. However, we recommend the following to
keep your unit operating smoothly.
Your elliptical trainer is portable. If you need to
change the location of your unit, please follow
the steps below.
• Unplug your unit when it is not in use.
• Use your unit indoors only.
• Wipe all perspiration from your elliptical trainer
with a soft, clean cloth after each use to
prevent an accumulation of sweat and dirt.
• Clean your elliptical trainer on a regular basis
to prevent a build-up of dust. Use Windex or
an alcohol based cleanser on a clean cloth.
Do not use any abrasive cleaners and/or polish
as these will damage the surface.
• Store your equipment in a dry area away from
children and high traffic areas.
• Regularly check the tightness of nuts and bolts.
20
• Stand behind the unit and grasp the Stabilizer
Bar located at the rear of the unit. Lift up
using your legs - not your back. Tip the
machine forward until it is resting on the
front transportation wheels/front rollers.
• Wheel the machine to its new location and
carefully lower the unit back down to the floor.
WORKOUT PROGRESS CHARTS
Use the charts below and on the following pages to
keep track of your progress over time. Before writing
on them, make as many copies as you think you’ll
need. We suggest you keep these in a notebook. You
will find it both informative and motivational to look
back at what you’ve done, and this data will help you
to chart future fitness goals as you progress. Every two
weeks, measure yourself to rechart your progress.
Date
Weight
Waist
Abdomen
Hips
Thighs
Calves
Measuring Sites
Waist
Abdomen
Hips
Resting
Heart Rate
Thighs (L/R)
Calves (L/R)
Date
Weight
Waist
Abdomen
Hips
Thighs
Calves
Resting
Heart Rate
21
ADDITIONAL WORKOUT PROGRESS CHARTS
22
Date
Weight
Waist
Abdomen
Hips
Thighs
Calves
Resting
Heart Rate
Date
Weight
Waist
Abdomen
Hips
Thighs
Calves
Resting
Heart Rate
EXERCISE DATA CHARTS
Update once a week
Week
(Date)
# Of
Workouts
Total
Workout Time
Week
(Date)
# Of
Workouts
Total
Workout Time
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23
ADDITIONAL EXERCISE DATA CHARTS
Update once a week
Week
(Date)
# Of
Workouts
Total
Workout Time
Week
(Date)
# Of
Workouts
Total
Workout Time
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24
New Balance
Fitness Equipment
Dedication to Quality
New Balance Fitness Equipment warrants this
product to be free from all defects in material
and workmanship when used according
to the manufacturer’s instructions.
See Limited Warranty Card for details.
If you have any comments or questions contact our
Customer Service Department, toll free at 1-800-292-5009,
Monday through Friday, 9:00am to 5:00pm, EST.
Please record the following information and keep for reference.
Serial #: ______________________
Date Of Purchase: ______________
Save your sales receipt.
(You may wish to staple it into this manual.)
5/24/04
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