Everlast 16517918 - Dyaco Canada Inc.

Everlast 16517918 - Dyaco Canada Inc.
OWNER’S MANUAL
MODEL NO.
16517918
Assembly
Operation
Trouble –Shooting
Parts
Warranty
CAUTION:
You must read and
understand this owner’s
manual before operating
unit.
Keep this manual for
future reference.
Serial number
_____________________
Write the serial number
in the space above for
reference. Serial number
can be found at the front
bottom section of the
elliptical.
Manufacture’s Limited Warranty
Dyaco Canada Inc. warrants all its home use elliptical parts for a period of time listed below, from the
date of retail sale, as determined by a sales receipt or in the absence of a sales receipt. Dyaco
Canada Inc.’s responsibilities include providing new or remanufactured parts, at Dyaco Canada Inc.’s
option, and technical support to our independent dealers and servicing organizations. In the absence
of a dealer or service organization, these warranties will be administered by Dyaco Canada Inc.
directly to a consumer. The warranty period applies to the following components:
Home Use Limited WARRANTY
Lifetime
Frame
All Other Components
2 Years
Labour
1 Year
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 elliptical shown in figure can be ordered from Dyaco Canada Inc. 6050 DON
MURIE STREET, NIAGARA FALLS, ONTARIO L2G 0B3. 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
customerservice@dyaco.ca. You can visit us at www.dyaco.ca Office hours are from 8:30 AM to 5:00
PM Monday to Friday Eastern Standard Time.
Always include the following information when ordering parts
Model number
Name of each part
Part number of each part
TABLE OF CONTENTS
WARRANTY
SAFETY PRECAUTIONS
IMPORTANT SAFETY INSTRUCTIONS
ASSEMBLY PACK CHECKLIST
ASSEMBLY INSTRUCTION
COMPUTER INSTRUCTIONS
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2-3
4-5
7-9
10-14
15-24
MAINTENANCE
PARTS LIST & DIAGRAM
USER DIRECTION
TRAINING GUIDELINE
STRETCHING
1
25-26
27-31
32-33
34-36
37-38
Dyaco Canada Inc.©2014
IMPORTANT SAFETY INFORMATION
THIS UNIT IS INTENDED FOR HOUSEHOLD USE ONLY
READ ALL INSTRUCTIONS BEFORE USING THIS ELLIPTICAL
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 us 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:
WARNING
It is the responsibility of the owner to ensure that all users of this elliptical are adequately informed of
all warnings and precautions. Read the OWNER’S OPERATING MANUAL and all warnings posted
on the elliptical and follow it carefully before using your elliptical..
Review all warnings labels that affixed to the elliptical. Inspect your exercise equipment prior to
exercising to ensure that all nuts and bolts are fully tightened before each use. Functional and
1. Functional and visual inspection of the equipment shall be made after assembling your elliptical.
2. Never operate the elliptical if it is not working properly, if it has been dropped, damaged, or
exposed to water.
3. Set up and operate the elliptical on a solid level surface. Do not use outdoors or near water. 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. It is recommended to have a minimum of 3 metres safe clearance on
all sides of the elliptical while in use.
4. Keep the elliptical indoors, away from moisture and dust. Do not put the elliptical in a garage,
covered patio or near water.
5. Do not operate the elliptical where aerosol products are used or where oxygen is being
administered.
6. Do not insert any objects into any openings.
7. Inspect and properly tighten all parts of the elliptical regularly.
8. Keep children and pets away from this equipment at all times and while exercising.
9. Handicapped individuals should have medical approval and close supervision when using this
elliptical.
10. Do not place hands or feet under the elliptical. Always keep hands and legs off of the elliptical
when others are using it.
11. Always hold the handlebars when mounting, dismounting, or using the elliptical. Keep your back
straight when using your elliptical, do not arch your back. When you stop exercising, allow the
pedals to slowly come to a complete stop. The elliptical does not have a free wheel, the pedals
will continue to move until the flywheel stops.
12. To disconnect, turn all controls to the off position, then remove plug from outlet.
13. Use the elliptical only for its intended use as described in this manual. Do not use any
attachments that are not recommended by the manufacturer.
14. User weight should not exceed 400lbs (181 kgs).
15. Never allow more than one person on the elliptical at once.
16. 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 straining muscles.
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Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction with
the level of exercise being performed. 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.
17. The pulse sensor is not a medical device. Various factors, including the user’s movement, may
affect the accuracy of heart rate readings. The pulse sensor is intended only as an exercise aid
in determining heart rate trends in general.
18. Start your program slowly and very gradually increase your speed and distance.
19. 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. Do not walk or jog barefoot,
in stocking feet or loose fitting shoes or slippers.
20. Always hold on to a handlebar while making control changes
21. Use caution while participating in other activities while using your elliptical such as watching
television, reading, etc. These distractions may cause you to lose balance, resulting in serious
injury.
22. The decal shown below has been placed ons the elliptical. If the decal is missing or illegible,
please call our Customer Service Department toll-free at 1-888-707-1880 to order a replacement
decal. Apply the decal in the location shown.
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 from personal injury or
property damage sustained by or through the use of this product.
SAVE THESE INSTRUCTIONS
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Important Safety Instructions
When using an electrical appliance, basic precautions should always be followed, including the
following: Read all instructions before using this appliance.
WARNING - To reduce the risk of burns, fire, electric shock, or injury to persons:
1.
2.
3.
4.
5.
6.
An appliance should never be left unattended when plugged in. Unplug from outlet when not in
use, and before repairing or cleaning.
Never operate this appliance if it has a damaged cord or plug, if it is not working properly, if it
has been dropped or damaged, or dropped into water. Return the appliance to a service center
for examination and repair.
Do not carry this appliance by supply cord or use cord as a handle.
Keep the cord away from heated surfaces or flames.
Never operate the appliance with the air openings blocked. Keep the air openings free of lint,
hair, and things alike.
Connect this appliance to a properly grounded outlet only.
The use of an extension cord with this product is not recommended. If an extension cord is
needed, use a short (less than 10 feet) heavy gauge (14 gauge or better) extension cord with a
three prong (grounded) plug and receptacle
NEVER remove any cover without first disconnecting AC power supply.
If A.C. voltage varies by ten percent (10%) or more, the performance of your
elliptical may be affected. Such conditions are not covered under your warranty. If
you suspect the voltage is low, contact your local power company or a licensed
electrician for proper testing.
NEVER expose this elliptical to rain or moisture. This product is NOT designed for
use outdoors, near a pool or spa, or in any other high humidity environment.
Maximum environmental ratings are 40-120 degrees Fahrenheit, 95% humidity
non-condensing (no water droplets forming on surfaces).
NEVER use your elliptical during an electrical storm. Surges may occur in your
household power supply that could damage elliptical components.
Failure to follow all guidelines may compromise the effectiveness of the exercise experience,
expose yourself (and possibly others) to injury, and reduce the longevity of the equipment.
SAVE THESE INSTRUCTIONS - THINK SAFETY!
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Dyaco Canada Inc.©2014
Grounding Instructions
This product must be grounded. If it should malfunction or breakdown, grounding provides a path of
least resistance for electric current to reduce the risk of electric shock. This product is equipped with a
cord having an equipment-grounding conductor and a grounding plug. The plug must be plugged into
an appropriate outlet that is properly installed and grounded in accordance with all local codes and
ordinances. See diagram below for grounding methods.
Improper connection of the equipment-grounding conductor can result
in a risk of electric shock. Check with a qualified electrician or serviceman if you
are in doubt as to whether the product is properly grounded. Do not modify the
plug provided with the product if it will not fit the outlet, have a proper outlet
installed by a qualified electrician.
This product is for use on a nominal 120-volt circuit, and has a grounding plug that looks
like the plug illustrated below. A temporary adapter that looks like the adapter illustrated
below may be used to connect this plug to a 2-pole receptacle as shown below if a
properly grounded outlet is not available. The temporary adapter should be used only
until a properly grounded outlet (below) can be installed by a qualified electrician. The
green colored rigid ear-lug, or the like, extending from the adapter, must be connected to
a permanent ground such as a properly grounded outlet box cover. Whenever the
adapter is used, it must be held in place by a metal screw.
POWER CONNECTOR – FRONT, LEFT SIDE OF UNIT
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HOW THE ELLIPTICAL WORKS
The elliptical allows your feet to move in a natural elliptical path, minimzing the impact on your knees
and ankles.
Dual Action Handles for total body workout
Stationary handlebar for stability
Console
Handlebar
Handpulse
Water bottle holder
Console Mast
Console Mast Cover
Pedal
Transportation
Wheels
Connecting Arm
Pedal arm
Rear Stabilizer
Features
Cushion Foot pad
Incline Adjustment
The elliptical has an exciting electronic incline feature that will increase the variety of your workouts.
When the incline is at its lowest position you get a traditional elliptical workout. As the incline
increases you will feel your knees rise higher with each step, which changes the emphasis of the
muscles being used. The power incline is controlled by keys on the console and also automatically
during the built-in workout programs.
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Assembly Pack Checklist
Hardware Step 1(not shown at actual size)
#102. 5/16” × 2-1/4”
#103. 3/8” × 3/4”
Hex Head Bolt (4 pcs)
Hex Head Bolt (2 pcs)
#104. 3/8” × 1-1/2”
#105. 3/8” × 2-1/4”
Hex Head Bolt (2 pcs)
Hex Head Bolt (1 pc)
#116. M5 × 10mm
#130. 3/8” × 7T
Phillips Head Screw (4 pcs)
Nyloc Nut (2 pcs)
#137. 3/8” × 19 × 1.5T
#142. 5/16” × 20 × 1.5T
#151. 5/16” × 1.5T
Flat Washer (2 pcs)
Flat Washer (4 pcs)
Split Washer (4 pcs)
#152. 3/8” × 2T
#153. 3/8” × 23 × 2T
#154. 5/16”
Split Washer (1 pc)
Curved Washer (2 pcs)
Star Washer (4 pcs)
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Hardware Step 2
#99. 5/16” × 15mm
#150. 17mm
#141. 5/16” × 23 × 1.5T
Hex Head Bolt (2 pcs)
Wave Washer (4 pcs)
Flat Washer (2 pcs)
#101. 5/16” × 1-1/4”
#192. 5/16” × 9T
#142. 5/16” × 20 × 1.5T
Hex Head Bolt (2 pcs)
Nyloc Nut (2 pcs)
Flat Washer (2 pcs)
Hardware Step 3
#127. 5/16” × 7T
#160. 5/16” × 23 × 1.5T
Nyloc Nut (6 pcs)
Curved Washer (4 pcs)
#161. Switch Wire Cap
(2 pcs)
#159. 5/16” × 1-3/4”
Hex Head Bolt (6 pcs)
Hardware Step 4
#115. M5 × 15mm
#119. 3.5 × 12mm
#122. M6 × 10mm
Phillips Head Screw
Sheet Metal Screw
Phillips Head Screw
(14 pcs)
(8 pcs)
(4 pcs)
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Assembly Tools
#157. Phillips
#155. 13/14mm Wrench
#158. 12/14mm Wrench
Head Screwdriver
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Assembly Instructions
1
Rear Rail, Console Mast & Console
1. Slide the Incline Rail Assembly (2) into the U channel of the Main
Frame (1). Be very careful not to damage the wires that exit each
part.
2. Connect the Incline Rail Assembly (2) horizontally to the U channel
of the Main Frame (1) with two Hex Head Bolts (104), two Flat
Washers (137) and two Nyloc Nuts (130). Secure it vertically with
four Hex Head Bolts (102), four Split Washers (151), four Flat
Washers (142) and four Star Washers (154). Tighten using the
Wrenches provided (155 & 158).
3. Connect the Incline Motor wires (49 & 50) to the wiring harness that
exits the Incline Rail Assembly (2), by matching the colors red, white
and black. Push the excess cable inside the U channel. Guide the
twist tie that is attached to the Computer Cable (44) through the
bottom of the Console Mast (12) until it exits the top of the steel tube.
Secure the Console Mast (12) by loosely threading two Hex Head
Bolts (103) from the front and two Curved Washers (153) first. Then
secure the mast from the side by loosely threading a Hex Head Bolt
(105) and a Split Washer (152). Note: There is one bolt already
installed in the receiving bracket that will engage with the slot at the
bottom of the Console Mast. Tighten the two bolts from the left side
last.
4. Tighten the two front bolts first, then the side bolts with the Wrench
(155).
5. Untie the twist tie from around the Computer Cable (44). Plug the
Computer cable (44 - wide white end) & the two Hand Pulse Cables
(47) into the bottom of the Console (43). Insert the Resistance Cable
(165) into the white port labeled “Load” and the Incline Cable (166)
into the Incline port on the back of the Console. Secure the Console
(43) onto the mounting plate with four Phillips Head Screws (116).
Tighten them with the Phillips Head Screw Driver (157).
6. Install the water bottle holder onto the handlebar in any position you
like.
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Hardware Step 1
#102. 5/16” × 2-1/4”
Hex Head Bolt (4 pcs)
#103. 3/8” × 3/4”
Hex Head Bolt (2 pcs)
#104. 3/8” × 1-1/2”
Hex Head Bolt (2 pcs)
#105. 3/8” × 2-1/4”
Hex Head Bolt (1 pc)
#116. M5 × 10mm
Phillips Head Screw
(4 pcs)
#130. 3/8” × 7T
Nyloc Nut (2 pcs)
#137. 3/8” × 19 × 1.5T
Flat Washer (2 pcs)
#142. 5/16” × 20 × 1.5T
Flat Washer (4 pcs)
#151. 5/16” × 1.5T
Split Washer (4 pcs)
#152. 3/8” × 2T
Split Washer (1 pc)
#153. 3/8” × 23 × 2T
Curved Washer (2 pcs)
#154. 5/16”
Star Washer (4 pcs)
Dyaco Canada Inc.©2014
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Rear Rail, Console Mast & Console
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2
Connecting & Lower Swing Arms
Hardware Step 2
##99. 5/16” × 15mm
Hex Head Bolt (2 pcs)
#101. 5/16” × 1-1/4”
Hex Head Bolt (2 pcs)
#192. 5/16”× 9T
Nyloc Nut (2 pcs)
#141. 5/16” × 23 × 1.5T
Flat Washer (2 pcs)
#142. 5/16” × 20 × 1.5T
Flat Washer (2 pcs)
#150. 17mm
Wave Washer (4 pcs)
1. Slide two wave washers (150) onto each side of the Console Mast
axle. Slide the lower Handle Bars (10 Left, 11 Right) onto the axles
and secure with the two Hex Head Bolts (99) and Flat Washers (141).
Do not force the lower Handle Bars onto the axle. They should slide on,
but you may need to jiggle them to get them lined up properly.
The lower Handle Bars have been previously installed at the factory so
they do fit properly.
2. Remove the tie that holds the Sleeve (20) in the rod end located at
the end of the right connecting arm (9) and line up the rod end with
the bracket at the bottom of the lower right Handle Bar (11). Slide
the Hex Head Bolt (101) through the bracket of the lower Handle Bar
and then through the rod end. Install the Flat Washer (142) and
Nyloc Nut (192) on the bolt and tighten as much as possible.
Repeat this step for the left side.
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3
Upper Swing Arms
Hardware Step 3
#127. 5/16” × 7T
Nyloc Nut (6 pcs)
#159. 5/16” × 1-3/4” Hex
Head Bolt (6 pcs)
#160. 5/16” × 23 × 7T
Curved Washer (4 pcs)
#161. Switch Wire
Cap (2 pcs)
1. Slide the Swing Arm Bushing (162) onto the left (16) and right (17)
Upper Swing Arms. Make sure the wide part is at the bottom.
2. Attach the wire (166) from the left Upper Swing Arm (16; Incline
buttons on front) to the wire (167) that exits the Console Mast Tube (12).
Slide the switch wire cap (161) onto the wire with the wide side facing
the Swing Arm.
3. Insert the Upper Swing Arm (16) into the Lower Handle Bar. Fasten
together with three Hex Head Bolts (159) and two Curved Washers (160).
4. Repeat steps 3.2 & 3.3 from above on the right side. You will connect
wires (165) to (167).
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4
Plastic Covers
Hardware Step 4
#115. M5 × 15mm
Phillips Head Screw
(14 pcs)
#119. 3.5 × 12mm
Sheet Metal Screw
(8 pcs)
#122. M6 × 10mm
Phillips Head Screw
(4 pcs)
Note: Use the Phillips Head Screw Driver (157) to tighten the hardware
in this step.
1. Install the two Wheel Covers (79-Left & 80-Right) with four Phillips
Head Screws (115).
2. Install the Bottom Cover (85) with four Phillips Head Screw (115). You
need to raise the incline to install the Bottom Cover.
3. Install the Handle Bar Covers (81 & 82-Left, 83 & 84-Right) with the
eight Sheet Metal Screws (119).
4. Install the two ‘Z’ shaped Cover Holders (24) as shown with four
Phillips Head Screws (122). The Cover Holders should be installed so
the tab with the tapped hole is pointing toward the rear.
5. Install the Inclinable Rail Cover (87) with two Phillips Head Screws
(115). Install the Rear Bar Cover (88) with four Phillips Head Screws
(115).
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Operation of Your Console
Console
Integrated Speakers for
MP3 Player
Swivel Fan to keep
you cool
Large LCD with
scrolling feedback and
scrolling message
center
Convenient cargo
compartment for
phone or MP3 player
Audio Input Jack for
customized listening
Easy-Touch
Control Buttons
Power Up
Power the elliptical on by plugging it into an appropriate wall outlet. When power is connected to the
elliptical and the switch is on, the console will automatically power up. If there is no input to the
console for 30 minutes, the console will go to stand-by mode to save energy. To turn the console on
press any key.
When initially powered on the console will perform an internal self-test. During this time
all the lights will turn on. When the lights go off the dot matrix display will show a software version
(i.e.: VER 1.0) and the time and distance windows will display an odometer reading. The odometer
reading displays how many hours the elliptical has been used and how many virtual miles the
elliptical has gone.
The odometer will remain displayed for only a few seconds then the console will go to the start up
display. The dot matrix display will be scrolling through the different workout profiles of the programs
and operating instructions. You may now begin to use the console.
NEVER
operate this elliptical without reading and completely understanding the results of any operational
change you request from the computer.
Understand that changes in resistance do not occur immediately. Set your desired level on the
computer console and release the adjustment key. The computer will obey the command gradually.
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Console Operation
Quick Start Mode
This is the quickest way to start a workout. After the console powers up you just press the Start key to
begin. In Quick Start the time will count up from zero and the Resistance and Incline may be adjusted
manually by pressing the Level Up/Down keys. The dot matrix dis- play will show ½ of the Resistance
profile on each side of the Heart Rate Profile. If you press the Start button during a program, the dot
matrix will switch to the Incline profile (segments are shown the same way as the Resistance profile). If
you press the Start button once more, the Lap track is shown, which is ¼ mile in length. Pressing the
Enter key will switch the data displayed in the Message Window. Initially, the Message Window shows
the program name. Each time the Enter button is pressed the data will change to the following: Speed,
Watts, Laps, Altitude (elevation gain), Current Level/Max Level, Scan, and repeat sequence. To the right
of the dot matrix is a number that indicates your Resistance level. To the left is a number that indicates
your elevation.
Basic Information and Functions:
Data Displayed:
Calories show an accumulation of calories burned (Kcal). The number shown is just an estimate;
your actual calorie burn most likely will be different. The only way to get an accurate calorie reading
is in a laboratory setting connected to a host of machines.
Time shows elapsed time unless you set the timer to count down.
Seg Time counts down the time left in the current segment (column) of the profile.
Pulse indicates your heart rate if you are grasping the hand pulse sensors.
RPM displays your pedaling speed in revolutions per minute.
Speed shows your speed in miles per hour or kilometers per hour if ‘Km’ is displayed.
Incline/Ramp Shows incline level from 1 to 20.
Distance displays accumulated mileage.
The elliptical has a built in Heart Rate Monitoring System. Simply grasping the hand pulse sensors on
the stationary handlebars or by wearing the chest strap will start the heart icon blinking (this may take a
few seconds). The Pulse Display Window will display your heart rate, or pulse, in beats per minute.
The Stop/Reset button actually has several functions. Pressing the Stop/Reset key once during a
program will pause the program for 5 minutes. If you need to get a drink, answer the phone or any of the
many things that could interrupt your workout, this is a great feature. To resume your workout after
pausing just press the Start key. If the Stop/Reset button is pressed twice during a workout, the program
will end and a summary of your workout will be displayed. If the Stop/Reset key is held down for 3
seconds, the console will perform a complete reset.
There is an Audio Input Jack on the front of the console, and built-in speakers. You may plug any lowlevel audio source signal into this port. Audio sources include: MP3 player, iPod, portable radio, CD
player or even a TV or computer.
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Programming The Console
Each of the programs can be customized with your personal information and changed to suit your needs.
Some of the information asked for during programming is necessary to ensure the readouts are correct.
You will be asked for your age and weight. Entering your age is necessary during the Heart Rate
Program to ensure the correct settings are entered in the program. Entering your Weight aides in
calculating a more correct calorie reading; although we cannot provide an exact calorie count we do
want to be as close as possible.
A message about calories: Calorie readings on every piece of exercise equipment, whether it is in a
gym or at home, are not accurate and tend to vary widely. They are meant only as a guide to monitor
your progress from workout to workout. The only way to measure your calorie burn accurately is in a
clinical setting connected to a host of machines. This is because every person is different and burns
calories at a different rate.
Entering a Program/Changing Settings
Press the program keys to scroll through the program selections. The profile for each program will be
displayed in the dot matrix window. Press the Enter key to select a program and begin customizing the
settings. If you want to workout without entering new settings then just press the Start key. This will
bypass the programming of data and take you directly to the start of your workout. If you want to change
the personal settings then just follow the instructions in the message window. If you start a program
without changing the settings, the default settings will be used.
Note: Age and Weight default settings will change when you enter a new number. So the last age and
weight entered will be saved as the new default settings. If you enter an age and weight the first time
you use the elliptical you will not have to enter it every time you work out unless either your age or
weight changes or someone else enters a different age and weight.
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Manual Program
The Manual program works as the name implies, manually. This means that you control the workload
yourself and not the computer.
1.
2.
3.
4.
5.
6.
7.
8.
Press the Manual program button then press the Enter key.
The message window will ask you to enter your Age. You may adjust the Age setting using the
Level Up/Down keys, then press Enter to continue.
The message window will ask you to enter your Weight. You may adjust the Weight setting using
the Level Up/Down keys, then press the Enter key to accept the new number and proceed on to the
next screen.
Next is the Time. You may adjust the Time and press Enter to continue.
Now you are finished editing the settings and can begin your workout by pressing the Start key.
Once the program starts the elliptical will be set to level one for both Incline and Resistance. This is
the easiest level and it is a good idea to stay at level one for a while to warm up. If you want to
increase the work load at any time press the Up key on the console or right swing arm; the Down
key will decrease the workload. You can also increase the Incline at any time by pressing the
Up/Down keys on the console or the left swing arm.
During the Manual program you will be able to switch data displayed in the message window by
pressing the Enter key.
When the program ends the message window will show a summary of your workout. The summary
will be displayed for a short time then the console will return to the start-up display.
Programming Preset Programs
1.
2.
Using the Program Up/Down keys, select the desired program then press the Enter key.
The message window will ask you to enter your Age. You may adjust the Age setting, using the
Level Up/Down keys, then press the Enter key to accept the new number and proceed on to the
next screen.
3. You are now asked to enter your Weight You may adjust the Weight setting using the Level
Up/Down keys, then press Enter to continue.
4. Next is time. You may adjust the Time setting and then press Enter to continue.
5. Now you are asked to adjust the Max Level. This is the peak exertion level you will experience
during the program (work level at the top of the hill). Adjust the level and then press Enter.
6. Use the Incline Up/Down keys to adjust the Max Incline for the program, then press Enter.
7. Now you are finished editing the settings and can begin your workout by pressing the Start key.
8. If you want to increase or decrease the workload at any time during the program press the Level
Up/Down key. This will change only the work level during the current segment.
9. During the program you will be able to switch the data displayed by pressing the Enter button.
10. When the program ends the message window will show a summary of your workout. The summary
will be displayed for a short time then the console will return to the start-up display.
CUSTOMER SERVICE 1-888-707-1880
18
Dyaco Canada Inc.©2014
Preset Programs
The elliptical has eight different programs that have been designed to provide a variety of workouts.
These programs have factory preset profiles for achieving different goals.
Ascent - Work Profile
Ascent - Incline Profile
Fat Burn - Work Profile
Fat Burn - Incline Profile
Glute Blast - Work Profile
Glute Blast - Incline Profile
Adventure - Work Profile
Adventure - Incline Profile
Xtreme - Work Profile
Xtreme - Incline Profile
CUSTOMER SERVICE 1-888-707-1880
19
Dyaco Canada Inc.©2014
X Country - Work Profile
X Country - Incline Profile
Interval - Work Profile
Interval - Incline Profile
Fitness - Work Profile
CUSTOMER SERVICE 1-888-707-1880
20
Dyaco Canada Inc.©2014
User Programs
The User Programs allow you to build and save your own workout. You can build your own custom program
by following the instructions below.
1.
Select the User Program (User 1 or User 2) also then press Enter. The message will ask “Run
Program?” if there is already a program stored. Press Enter or Start to begin stored program or Level
Up/Down key to select “No”. If No is selected, you have the option to cancel the stored program. Press
Enter to cancel or the Level Up/Down keys to select “No” and begin stored program.
2. If you cancel the stored program or there isn’t a program stored, the letter “A” will be flashing. Use the
Level Up/Down keys to select the 1st letter of your name. Press Enter. Repeat this process until the last
letter of your name is flashing. Press Stop to accept your User name.
3. The message window will ask you to enter your Age. You may enter your Age using the Level Up/ Down
keys, then press the Enter key to accept the new number and proceed on to the next screen.
4. You are now asked to enter your Weight. You may adjust the Weight setting using the Level Up/Down
keys, then press Enter to continue.
5. Next is the Time setting. You may adjust the total program time and press Enter to continue.
(Next is the Top Level setting. You may adjust the Top Level and press Enter to continue.)
6. Now the message window will ask you to adjust the first segment level for Resistance; use the Level Up/
Down keys to adjust. When you finish adjusting the first segment, or if you don’t want to change it, then
press Enter to continue to the next segment.
7. The next segment will show the same level as the previously adjusted segment. Repeat the same
process as the last segment then press Enter. Continue this process until all twenty segments have
been set.
8. Repeat the same process for Incline segments
9. During the Manual program you will be able to switch data displayed in the message window by
pressing the Enter key.
10. If you want to increase or decrease the Resistance or Incline at any time during the program, press the
Level or Incline Up/Down keys.
11. During the program you will be able to switch the data displayed by pressing the Enter button.
12. When the program ends the message window will show a summary of your workout. The summary will
be displayed for a short time then the console will return to the start-up display.
Heart Rate Programs
Note: You must be worn chest strap for these programs. Both programs operate the same, the only
difference is that HR1 is set to 60% and HR2 is set to 80% of your maximum heart rate. They both are
programmed the same way.
To start a Heart Rate Program follow the instructions below or just press the HR1 or HR2 button, then the
Enter button and follow the directions in the message window.
1.
2.
3.
4.
5.
6.
7.
Select the desired HR program then press the Enter key.
The message window will ask you to enter your Age. You may enter your Age using the Level Up/Down
keys then press the Enter key to accept the new number and proceed.
You are now asked to enter your weight. You may adjust the weight setting using the Level Up/Down
keys.
Next is time. You may adjust the Time setting and then press Enter to continue.
You are now asked to select the Target Heart Rate Level. This is the heart rate level you will experience
during the program. Adjust the level and then press Enter. Note the heart rate level that appears.
Now you are finished editing the settings and can begin your workout by pressing the Start key.
If you want to increase or decrease the target heart rate at any time during the program press the Level
Up/ Down key.
CUSTOMER SERVICE 1-888-707-1880
21
Dyaco Canada Inc.©2014
Heart Rate
The old motto, “no pain, no gain”, is a myth that has been overpowered by the benefits of
exercising comfortably. A great deal of this success has been promoted by the use of heart rate
monitors. With the proper use of a heart rate monitor, many people find that their usual choice of
exercise intensity was either too high or too low and exercise is much more enjoyable by
maintaining their heart rate in the desired benefit range.
To determine the benefit range in which you wish to train, you must first determine your predicted
Maximum Heart Rate. This can be accomplished by using the following formula: 220 minus your
age. This will give you the predicted Maximum Heart Rate (MHR) for someone of your age. To determine the effective heart rate range for specific goals you simply calculate a percentage of your
MHR. Your heart rate training zone is 50% to 90% of your maximum heart rate. 60% of your MHR
is the zone that burns fat, while 80% is for strengthening the cardio vascular system. This 60% to
80% is the zone to stay in for maximum benefit.
For someone who is 40 years old their
predicted target heart rate zone is calculated:
220 – 40 = 180 (maximum heart rate)
180 x .6 = 108 beats per minute
(60% of maximum)
180 X .8 = 144 beats per minute
(80% of maximum)
So for a 40 year old the training zone would be
108 to 144 beats per minute.
If you enter your age during programming the
console will perform this calculation automatically.
After calculating your MHR you can decide upon
which goal you would like to pursue.
The two most popular reasons for, or goals, of exercise are cardiovascular fitness (training for the
heart and lungs) and weight control. The black columns on the chart above represent the MHR for
a person whose age is listed at the bottom of each column. The training heart rate, for either
cardiovascular fitness or weight loss, is represented by two different lines that cut diagonally
through the chart. A definition of the lines’ goal is in the bottom left-hand corner of the chart. If your
goal is cardiovascular fitness or if it is weight loss, it can be achieved by training at 80% or 60%,
respectively, of your MHR on a schedule approved by your physician. Consult your physician
before participating in any exercise program.
CUSTOMER SERVICE 1-888-707-1880
22
Dyaco Canada Inc.©2014
Rate of Perceived Exertion
Heart rate is important but listening to your body also has a lot of advantages. There are
more variables involved in how hard you should workout than just heart rate. Your stress
level, physical health, emotional health, temperature, humidity, the time of day, the last
time you ate and what you ate all contribute to the intensity at which you should
workout. If you listen to your body it will tell you all of these things.
The rate of perceived exertion (RPE), also known as the Borg scale, was developed by
Swedish physiologist G.A.V. Borg. This scale rates exercise intensity from 6 to 20
depending upon how you feel or the perception of your effort.
The scale is as follows:
Rating Perception of Effort
6 Minimal
7 Very,very light
8 Very,very light +
9 Very light
10 Very light +
11 Fairly light
12 Comfortable
13 Somewhat hard
14 Somewhat hard +
15 Hard
16 Hard +
17 Very hard
18 Very hard +
19 Very,very hard
20 Maximal
You can get an approximate heart rate level for each rating by simply adding a zero to
each rating. For example a rating of 12 will result in an approximate heart rate of 120
beats per minute. Your RPE will vary depending on the factors discussed earlier. If your
body is strong and rested, you will feel strong and your pace will feel comfortable. When
your body is in this condition, you are able to train harder and the RPE will support this. If
you are feeling tired and sluggish, it is because your body needs a break. In this
condition, your pace will feel difficult. Again, this will show up in your RPE and you
will train at the proper level for that day.
CUSTOMER SERVICE 1-888-707-1880
23
Dyaco Canada Inc.©2014
Using A Heart Rate Transmitter
How to wear your wireless chest strap transmitter:
1.
2.
Attach the transmitter to the elastic strap using the locking parts.
Adjust the strap as tightly as possible as long as the strap is not too tight
to remain comfortable.
3. Position the transmitter with the logo centered in the middle of your body
facing away from your chest (some people must position the transmitter
slightly left of center). Attach the final end of the elastic strap by inserting
the round end and, using the locking parts, secure the transmitter and
strap around your chest.
4. Position the transmitter immediately below the pectoral muscles.
5. Sweat is the best conductor to measure very minute heart beat electrical
signals. However, plain water can also be used to pre-wet the electrodes (2 ribbed oval areas on
the reverse side of the belt and both sides of the transmitter). It’s also recommended that you wear
the transmitter strap a few minutes before your work out. Some users, because of body chemistry,
have a more difficult time in achieving a strong, steady signal at the beginning. After “warming up”,
this problem lessens. As noted, wearing clothing over the transmitter/strap doesn’t affect
performance.
6. Your workout must be within range - distance between transmitter/receiver – to achieve a strong
steady signal. The length of range may vary somewhat but generally stay close enough to the
console to maintain good, strong, reliable readings. Wearing the transmitter immediately against
bare skin assures you of proper operation. If you wish, you may wear the transmitter over a shirt.
To do so, moisten the areas of the shirt that the electrodes will rest upon.
Note: The transmitter is automatically activated when it detects activity from the user’s heart. Additionally,
it automatically deactivates when it does not receive any activity. Although the transmitter is water
resistant, moisture can have the effect of creating false signals, so you should take precautions to
completely dry the transmitter after use to prolong battery life (estimated transmitter battery life is 2500
hours). The replacement battery is Panasonic CR2032.
Erratic Operation
Caution! Do not use this elliptical for Heart Rate Control unless a steady, solid Actual Heart Rate value
is being displayed. High, wild, random numbers being displayed indicate a problem.
Areas to look for interference which may cause erratic heart rate:
1.
2.
3.
4.
5.
6.
7.
Microwave ovens, TV’s, small appliances, etc.
Fluorescent lights.
Some household security systems.
Perimeter fence for a pet.
Some people have problems with the transmitter picking up a signal from their skin. If you have
problems try wearing the transmitter upside down. Normally the transmitter will be oriented so the
logo is right side up.
The antenna that picks up your heart rate is very sensitive. If there is an outside noise source,
turning the whole machine 90 degrees may de-tune the interference.
Another Individual wearing a transmitter within 3’ of your machine’s console.
If you continue to experience problems contact your dealer.
CUSTOMER SERVICE 1-888-707-1880
24
Dyaco Canada Inc.©2014
General Maintenance and
Troubleshooting
1. Wipe down all areas in the sweat path with a damp cloth after each workout.
2. If a squeak, thump, clicking or rough feeling develops, the main cause is most likely one of two reasons:
i. The hardware was not sufficiently tightened during assembly. All bolts that were
installed during assembly need to be tightened as much as possible. It may be
necessary to use a larger wrench than the one provided if you cannot tighten the bolts sufficiently. The
majority of calls to the service department for noise issues can be traced to loose hardware or the rear
rails being dirty.
ii. Dirt build-up on the rear rails and polyurethane wheels are also a source of noise. Noise from build-up
on the rails can cause a thumping sound that you would swear is coming from inside the main body of
the machine because noise travels and is
amplified in the tubing of the frame. Clean the rails and wheels with a lint free cloth and rubbing
alcohol. Stubborn build-up can be removed with your thumbnail or a non-metallic scraper, like the back
edge of a plastic knife. After cleaning, apply a small amount of lubricant on the rails with your fingers or
a lint free cloth. You only need a thin coat of lubrication, wipe off any excess.
3. If squeaks or other noises persist, check that the unit is properly leveled before calling the service
department.
Elliptical Noises
Your new elliptical is engineered and manufactured to the strictest industry standards and tolerances. All elliptical trainers, no matter who the manufacturer, have a multitude of moving linkages and parts. Be aware that even
with the tightest mechanical tolerances there still could be a slight amount of play between some parts. This
inherent play can result in slight noises during use such as clicks and small thumps. Please expect that the
elliptical will not be completely silent.
Engineering Mode
The console has built in maintenance/diagnostic software. The software will allow you to make changes to the
console settings such as changing units from English to Metric or turning off the console beeps (if they are wakng your family during your early morning workouts). To enter the Maintenance Menu (may be called Engineering
Mode, depending on version) press and hold down the Start, Stop and Enter keys. Keep holding the keys down
for about five seconds and the message window will display “Engineering Mode”. Press the Enter key to access
the menu below. Press the Level ▲/▼ keys to navigate the menu.
a.
b.
c.
d.
e.
f.
Key Test - Allows you to test all the keys to make sure they are functioning
LCD Test - Tests all the display functions.
Functions - Press Enter to access settings, use Level ▲/▼keys to navigate.
i.
Sleep Mode - On; when turned on the console will darken after 30 minutes of no use. When
turned off the console will remain lit as long as the power is on
ii.
Motor Test - Continually runs the tensioning gear motor
iii.
Manual - Allows stepping of the gear motor
iv.
Key Tone - Turns off the speaker so no beeping sound is heard
v.
Units - Set to English or Metric display readings
vi.
Odometer Reset - Reset the odometer
vii.
Pause mode – On; when turned off, pressing Stop once ends the program; when turned on, the
console retains data for five minutes before switching to the startup screen
viii. Safety – Off; when turned on the machine automatically goes to Level 20 of Resistance to prevent
unauthorized use by a child
Security - Allows you to lock the keypad so no unauthorized use is allowed. When the child lock is
enabled, the console will not allow the keypad to operate unless you press and hold the Start and Enter
keys for three seconds to unlock the console.
Factory Set
Exit - Select to exit engineering mode.
Incline Calibration: If there is a problem with the incline, try running the calibration. Press the Incline ▲ key and
the Start key at the same time. Hold them down for five seconds and the Incline calibration will start and run
automatically. If the problem persists, contact Fitness service department.
CUSTOMER SERVICE 1-888-707-1880
25
Dyaco Canada Inc.©2014
■ Elliptical Lubrication
1. Pour 2c.c of the lubricant on the top surface 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.
CUSTOMER SERVICE 1-888-707-1880
26
Dyaco Canada Inc.©2014
Exploded View Diagram
CUSTOMER SERVICE 1-888-707-1880
27
Dyaco Canada Inc.©2014
Parts List
KEY NO.
1
2
4
5
6
7
8
9
10
11
12
13
14
16
17
18
19
20
21
22
24
25
27
28
29
30
31
32
33
34
36
39
40
41
42
43
44
45
46
47
48
49
50
51
PART NO.
1791801
1791802
1791804
1791805-1
1791806-1
1791807-1
1791808
1791809
1791810
1791811
1791812
1791813
1791814
1791816
1791817
1791818
1791819
1791820
1791821
1791822
1791824
1791825
1791827-1
1791828
1791829
1791830
1791831
1791832
1791833
1791834
1791836
1791839
1791840
1791841
1791842
1791843
1791844
1791845
1791846
1791847
1791848
1791849
1791850
1791851
CUSTOMER SERVICE 1-888-707-1880
Description
Q’TY
Main Frame
Incline Rail Assembly
Cross Bar
Bushing Housing, Pedal Arm
Pedal Arm (L)
Pedal Arm (R)
Connecting Arm (L)
Connecting Arm (R)
Lower Handle Bar (L)
Lower Handle Bar (R)
Console Mast
Idler Wheel Assembly
Crank Axle
Swing Arm (L)
Swing Arm (R)
Rear Rail Assembly
Locking Tube Assembly
Rod End Sleeve
Axle for Pedal
Axle Stopper
Cover Holder B
Controller Back Plate
Aluminum Rail
6005_Bearing
6003_Bearing
6203_Bearing
M12 × P1.75_Rod End Bearing
Drive Belt
Flywheel
Magnet
Steel Cable
Drink Bottle Holder
Resistance Button W/Cable
Handgrip Resistance Label (INCLINE)
Handgrip Resistance Label (LEVEL)
Console Assembly
1550m/m_Computer Cable
Gear Motor
500m/m_Sensor W/Cable
850m/m_Handpulse W/Cable Assembly
Power Cord
400m/m_Connecing Wire, Incline Motor Power Cord
550m/m_Connecting Wire, Incline Motor
AC Electronic Module
28
1
1
2
2
1
1
1
1
1
1
1
1
1
1
1
1
1
4
2
1
2
1
2
2
12
2
2
1
1
1
1
1
2
1
1
1
1
1
1
2
1
1
1
1
Dyaco Canada Inc.©2014
KEY NO.
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
82
83
84
85
86
87
88
89
90
93
94
96
97
98
99
PART NO.
1791852
1791853
1791854
1791855
1791856
1791857
1791858
1791859
1791860
1791861
1791862
1791863
1791864
1791865
1791866
1791867
1791868
1791869
1791870
1791871
1791872
1791873
1791874
1791875
1791876
1791877
1791878
1791879
1791880
1791881
1791882
1791883
1791884
1791885
1791886
1791887
1791888
1791889
1791890
1791893
1791894
1791896
1791897
1791898
1791899
CUSTOMER SERVICE 1-888-707-1880
Description
950m/m_Connecting Wire, Controller
200m/m_Ground Wire
Incline Controller
Incline Adaptor
Incline Motor
850m/m_Computer Cable
Ø65_Transportation Wheel
Ø78_Slide Wheel , Urethane
Ø35 × 10m/m_Rubber Foot
WFM-2528-21_Bushing
Ø38 × Ø34 × Ø26 × 4 + 16T_Bushing
Ø32(1.8T)_Button Head Plug
Ø32 × 2.0T_Round Cap
32 × 2.5T_Round Cap
Ø25.5 × 33.5 × 1.5T_Nylon Wave Washer
Ø25 × Ø25 × 15T_Rubber Foot Pad
3/8" × 35 × 5T_Nylon Washer
Ø30 × 19m/m_Upright Bushing
Pedal (L)(Flat)
Pedal (R)(Flat)
Console Mast Cover
Side Case(L)
Side Case(R)
Round Disk
Round Disk Cover
Pedal Arm Cover (L)
Pedal Arm Cover (R)
Slide Wheel Cover(L)
Slide Wheel Cover(R)
Front Handle Bar Cover (L)
Rear Handle Bar Cover (L)
Front Handle Bar Cover (R)
Rear Handle Bar Cover (R)
Bottom Cover
Incline Cover
Inclinable Rail Cover
Rear Bar Cover
Spacer Bushing
Ø330_Drive Pulley
Ø40 × Ø80_Oval End Cap
Ø15.5 × Ø10 × 6.1T_Nylon Washer
Handle Switch Bracket
Woodruff Key
1/4" × 3/4"_Hex Head Bolt
5/16" × 15m/m_Hex Head Bolt
29
Q’TY
2
1
1
1
1
1
2
2
4
4
2
2
4
4
2
1
2
2
1
1
1
1
1
2
2
1
1
1
1
1
1
1
1
1
1
1
1
1
1
4
4
2
2
4
10
Dyaco Canada Inc.©2014
KEY NO.
100
101
102
103
104
105
106
107
108
110
111
112
113
114
115
116
117
118
119
120
121
122
123
124
125
126
127
128
129
130
131
132
133
134
135
136
137
139
140
141
142
144
145
146
147
148
PART NO.
17918100
17918101
17918102
17918103
17918104
17918105
17918106
17918107
17918108
17918110
17918111
17918112
17918113
17918114
17918115
17918116
17918117
17918118
17918119
17918120
17918121
17918122
17918123
17918124
17918125
17918126
17918127
17918128
17918129
17918130
17918131
17918132
17918133
17918134
17918135
17918136
17918137
17918139
17918140
17918141
17918142
17918144
17918145
17918146
17918147
17918148
CUSTOMER SERVICE 1-888-707-1880
Description
5/16" × 1"_Hex Head Bolt
5/16" × 1-1/4"_Hex Head Bolt
5/16" × 2-1/4"_Hex Head Bolt
3/8" × 3/4"_Hex Head Bolt
3/8" × 1-1/2"_Hex Head Bolt
3/8" × 2-1/4"_Hex Head Bolt
3/8" × 2-1/2''_Hex Head Bolt
M10 × 130m/m_Hex Head Bolt
3/8" × 2-1/4"_Socket Head Cap Bolt
M8 × 40m/m_Socket Head Cap Bolt
3/8" × 1-3/4"_Flat Head Socket Bolt
5/16" × 1-3/4"_Button Head Socket Bolt
M4 × 12m/m_Phillips Head Screw
M4 × 5T_Nyloc Nut
M5 × 15m/m_Phillips Head Screw
M5 × 10m/m_Phillips Head Screw
M5 × 10m/m_Phillips Head Screw
5 × 19m/m_Tapping Screw
Ø3.5 × 12m/m_Sheet Metal Screw
3.5 × 16m/m_Sheet Metal Screw
5 × 16m/m_Tapping Screw
M6 × 10m/m_Phillips Head Screw
Ø3 × 20m/m_Tapping Screw
Ø25_C Ring
Ø17_ C Ring
1/4"_Nyloc Nut
5/16" × 7T_Nyloc Nut
M8 × 7T_Nyloc Nut
M8 × 9T_Nyloc Nut
3/8" × 7T_Nyloc Nut
3/8" × 11T_Nyloc Nut
3/8" -UNF26 × 4T_Nut
3/8" -UNF26 × 11T_Nut
3/8" × 7T_Nut
M8 × 6.3T_Nut
Ø17 × 23.5 × 1T_Flat Washer
3/8" × 19 × 1.5T_Flat Washer
5/16" × 35 × 1.5T_Flat Washer
5/16" × 35 × 2.0T_Flat Washer
5/16" × 23 × 1.5T_Flat Washer
5/16" × 20 × 1.5T_Flat Washer
1/4" × 19m/m_Flat Washer
M8 × 170m/m_J Bolt
M8 × 20m/m_Carriage Bolt
M5 × 5m/m_Slotted Set Screw
M10 × 8T_Nyloc Nut
30
Q’TY
2
2
4
2
2
2
1
1
2
2
4
2
2
2
16
14
8
19
8
8
16
4
4
2
3
4
8
1
1
3
2
2
2
8
4
1
16
5
4
8
6
17
1
1
2
1
Dyaco Canada Inc.©2014
KEY NO.
149
150
151
152
153
154
155
157
158
159
160
161
162
163
164
165
166
167
168
169
170
171
180
191
192
196
197
198
PART NO.
17918149
17918150
17918151
17918152
17918153
17918154
17918155
17918157
17918158
17918159
17918160
17918161
17918162
17918163
17918164
17918165
17918166
17918167
17918168
17918169
17918170
17918171
17918180
17918191
17918192
17918193
17918194
17918198-1
CUSTOMER SERVICE 1-888-707-1880
Description
Q’TY
Ø25_Wave Washer
Ø17_Wave Washer
5/16" × 1.5T_Split Washer
3/8" × 2T_Split Washer
3/8" × 23 × 2T_Curved Washer
Ø5/16"_Star Washer
13/14m/m_Wrench
Phillips Head Screw Driver
12/14m/m_Wrench
5/16" × 1-3/4"_Hex Head Bolt
5/16" × 23 × 1.5T_Curved Washer
Switch Wire Cap
Swing Arm Bushing
Pedal Foam (L)
Pedal Foam (R)
450m/m_Handle Wire (Upper), Resistance(White)
450m/m_Handle Wire (Upper), Incline(Red)
900m/m_Handle Wire (Lower), Resistance/Incline
M5 × 20m/m_Flat Head Socket Screw
80m/m_Connecting Wire (White)
400m/m_Audio Cable
Chest Strap(Optional)
Ø25 × 25mm_Rubber Foot Pad
Ø13m/m_Bolt Cap
5/16" × 9T_Nyloc Nut
250m/m_Ground Wire
5 × 16m/m_Tapping Screw
End Cap
31
2
8
4
2
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Getting on / off your elliptical
IMPORTANT
The elliptical comes with two Dual Action Handles and a Stationary Handlebar.
Always hold the Stationary Handlebar when getting on and off the elliptical.
First time users should familiarize themselves with using the elliptical by using the Stationary
Handlebar first and then progressing to the Dual Action Handles.
Once you have familiarized yourself with using the elliptical, you can progress to using the Dual
Action Handles to provide a total body workout. Hands can be positioned on the Dual Action
Handles at the most appropriate position for your height and arm length.
Caution should always be taken when getting on and off any exercise machine.
Please follow the safety steps below.
Ensure the left Foot Pedal is in the lowest position and grasp the Stationary
Handlebar with both hands.
Place your left foot on the left Foot Pedal and get secure.
Lift your right foot over machine and place on right Foot Pedal. Get balanced and
begin your workout.
Important
To get off, come to a complete stop and reverse the procedure.
Always wear rubber-soled shoes, such as tennis shoes.
It is recommended that you keep at least one hand on the Stationary Handlebar
at all times, especially when getting on or off. If you are performing a walking
action with your arms, or doing upper body strength training exercises, ensure
you are well balanced.
All equipment should be set-up and operated on solid, level surfaces.
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Correct Position
Your body should be in an upright position so that your back is straight.
Keep your head up to minimize neck and upper back strain.
Always try and use the elliptical in a rhythmical and smooth motion. If you
find yourself feeling uncomfortable, or experience a surging type feeling,
there is probably too much tension.
The elliptical can be used in forward or reverse notion.
When going in reverse, bend your knees slightly more. More emphasis is on
the buttocks and hamstrings in the reverse motion.
MOVING YOUR ELLIPTICAL
The elliptical can be easily moved from room to room.
1.Move to the front of the machine and ensure swing arms are even
(one foot pedal at top of Elliptical Disk and other at bottom).
2.Grasp both Dual Action Handles together and pulling back on handles,
tip machine towards you.
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TRAINING GUIDELINES
Exercise
Exercise is one of the most important factors in the overall health of an individual. Listed among its
benefits are:
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, so the training
threshold should be raised.
Working through your program and gradually increasing the overload factor is important.
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.
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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 o the central circulation,
pooling of blood may occur in the muscles
Heart Rate
As you exercise, so the rate at which your heart beat also 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, so 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
55
60
65
Target heart Rate
10 Second 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.
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
Target heart Rate
10 Second Count
Beats per Minute
25
30
35
40
45
50
55
60
65
26
156
26
156
25
150
24
144
23
138
22
132
22
132
21
126
20
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.
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Endurance Circuit Training
Cardiovascular endurance, muscle, strength, flexibility and coordination are all necessary for maximum
fitness. The principle behind circuit training is to give a person all the essentials at one time by going
through your exercise program moving as fast as possible between each exercise. This increases the
heart rate and sustains it, which improves the fitness level. Do not introduce this circuit training effect
until you have reached an advanced program stage.
Body Building
Is often used synonymously with strength training The fundamental principal here is OVERLOAD. Here,
the muscle works against greater loads than usual. This can be done by increasing the load you are
working against.
Patronization
This is the term used to vary your exercise program for both physiological and psychological benefits. In
your overall program, you should vary the workload, frequency and intensity. The body responds better
to variety and so do you. In addition, when you feel yourself getting “stale’, bring in periods of lighter
exercise to allow the body to recuperate and restore its reserves. You will enjoy your program more and
feel better for 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 you 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.
HEAD ROLLS
Rotate your head to the right for one count, feeling
the stretch up the left side of your neck. Next rotate
your head back for one count, stretching your chin to
the ceiling and letting your mouth open. Rotate your
head to the left for one count, and finally, drop your
head to your chest for one count.
SHOULDER LIFTS
Lift your right shoulder up toward your ear
for one count. Then lift your left shoulder
up for one count as you lower your right
shoulder.
SIDE STRETCHES
Open your arms to the side and continue lifting
them until they are over your head. Reach your
right arm as far upward toward the ceiling as
you can for one count. Feel the stretch up
your right side. Repeat this action with your
left arm.
QUADRICEPS STRETCH
With one hand against a wall for balance,
reach behind you and pull your right foot up.
Bring your heel as close to your buttocks as
possible. Hold for 15 counts and repeat with
left foot up.
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INNER THIGH STRETCH
Sit with the soles of your feet together with your
knees pointing outward. Pull your feet as close
Into your groin as possible. Gently push your
knees towards the floor. Hold for 15 counts.
TOUCHES
Slowly bend forward from your waist, letting
your back and shoulders relax as you stretch
toward your toes. Reach down as far as you
can and hold for 15 counts.
HAMSTRING STRETCHES
Sit with your right leg extended. Rest the sole of
your left foot against your right inner thigh. Stretch
as possible. Hold for 15
counts. Relax and then repeat with left leg
extended.
CALF / ACHILLES STRETCH
Lean against a wall with your left leg in front
of the right and your arms forward. Keep toward your toe as far
your right leg straight and the left foot on the
floor then bend the left leg and lean forward
by moving your hips toward the wall. Hold, then repeat on the
other side for 15 counts.
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