www.nordictrack.com Model No. NTEX13808.1 Serial No. Write the serial number in the space above for reference. Serial Number Decal ACTIVATE YOUR WARRANTY To register your product and activate your warranty today, go to www.nordictrackservice.com/ registration. CUSTOMER CARE For service at any time, go to www.nordictrackservice.com. Or call 1-800-TO-BE-FIT (1-800-862-3348) Mon.–Fri. 6 a.m.–6 p.m. MT Sat. 8 a.m.–4 p.m. MT Please do not contact the store. CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference. USER’S MANUAL TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 BEFORE YOU BEGIN. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5 PART IDENTIFICATION CHART. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6 ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7 MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 FCC INFORMATION . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21 EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 22 PART LIST. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24 EXPLODED DRAWING. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 26 ORDERING REPLACEMENT PARTS. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover LIMITED WARRANTY. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . Back Cover WARNING DECAL PLACEMENT This drawing shows the location(s) of the warning decal(s). If a decal is missing or illegible, see the front cover of this manual and request a free replacement decal. Apply the decal in the location shown. Note: The decal(s) may not be shown at actual size. NORDICTRACK is a registered trademark of ICON IP, Inc. 2 IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. It is the responsibility of the owner to ensure that all users of the exercise bike are adequately informed of all precautions. 8. Keep children under age 12 and pets away from the exercise bike at all times. 9. The exercise bike should not be used by persons weighing more than 350 lbs. (159 kg). 2. Before beginning any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. 10. Be careful when mounting and dismounting the exercise bike. 3. Use the exercise bike only as described in this manual. 11. Wear appropriate clothes while exercising; do not wear loose clothes that could become caught on the exercise bike. Always wear athletic shoes for foot protection. 4. The exercise bike is intended for home use only. Do not use the exercise bike in a commercial, rental, or institutional setting. 12. The heart rate monitor is not a medical device. Various factors, including the user’s movement, may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. 5. Keep the exercise bike indoors, away from moisture and dust. Do not put the exercise bike in a garage or covered patio, or near water. 6. Place the exercise bike on a level surface with at least 2 ft. (0.6 m) of clearance around the exercise bike. To protect the floor or carpet from damage, place a mat under the exercise bike. 13. Always keep your back straight while using the exercise bike; do not arch your back. 14. Over exercising may result in serious injury or death. If you feel faint or if you experience pain while exercising, stop immediately and cool down. 7. Inspect and properly tighten all parts regularly. Replace any worn parts immediately. 3 STANDARD SERVICE PLANS all 4 BEFORE YOU BEGIN Thank you for selecting the revolutionary NORDICTRACK® COMMERCIAL VR exercise bike. Cycling is an effective exercise for increasing cardiovascular tness, building endurance, and toning the body. The COMMERCIAL VR exercise bike provides an impressive selection of features designed to make your workouts at home more effective and enjoyable. reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us. The model number and the location of the serial number decal are shown on the front cover of this manual. Before reading further, please familiarize yourself with the parts that are labeled in the drawing below. For your benet, read this manual carefully before you use the exercise bike. If you have questions after Console Handlebar Fan Adjustment Handle Seat Backrest Pedal/Strap Book Holder Wheel Heart Rate Monitor Seat Handlebar Handle Leveling Foot 5 PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly. The number in parentheses below each drawing is the key number of the part, from the PART LIST near the end of this manual. The number following the key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see if it has been preassembled. Extra parts may be included. M8 Locknut (99)–4 M4 x 16mm Screw (77)–4 M8 x 18mm Screw (67)–8 M6 Washer (88)–4 M10 Locknut (91)–4 M4 x 19mm Tek Screw (75)–2 M8 Split Washer (93)–10 M4 x 38mm Screw (89)–2 M8 x 35mm Bolt (72)–2 M8 Curved Washer (86)–2 M6 x 16mm Screw (71)–4 M8 x 68mm Bolt (70)–2 M10 x 96mm Bolt (65)–4 6 ASSEMBLY • Assembly requires two persons. • In addition to the included tool(s), assembly requires the following tool(s): • Place all parts in a cleared area and remove the packing materials. Do not dispose of the packing materials until you nish all assembly steps. one Phillips screwdriver one adjustable wrench • Left parts are marked “L” or “Left” and right parts are marked “R” or “Right.” Assembly may be easier if you have a set of wrenches. To avoid damaging parts, do not use power tools. • To identify small parts, see page 6. 1. Go to www.nordictrackservice.com/registration on your computer and register your product. 1 Registration provides the following benefits: • activates your product manufacturer’s warranty • saves you time if you ever need to contact Customer Care • allows us to notify you of upgrades and offers Note: If you do not have Internet access, call CUSTOMER CARE (see the front cover of this manual) to register your product. 2. Orient the Front Stabilizer (15) so that the Wheels (17) are in the position shown. 2 Attach the Front Stabilizer (15) to the Frame (1) with two M10 x 96mm Bolts (65) and two M10 Locknuts (91). Note: Only one Locknut is shown. 17 65 17 15 1 91 7 3. While another person lifts the rear of the Frame (1), attach the Rear Stabilizer (16) to the Frame with two M10 x 96mm Bolts (65) and two M10 Locknuts (91). 3 91 91 1 65 4. Tip: If the Backrest Tubes (52) do not slide into the Seat Carriage (41), loosen the four M6 x 38mm Screws (25). 16 4 Insert the Backrest Tubes (52) into the Seat Carriage (41). Attach each Backrest Tube (52) with an M8 x 35mm Bolt (72), an M8 Split Washer (93), and an M8 Locknut (99). Make sure that the Locknuts are in the hexagonal holes in the Seat Carriage. Do not tighten the Bolts yet. 25 41 52 99 93 99 72 8 5. Tip: Do not damage the wires inside the Seat Handlebar (11) during this step. 5 Attach the Seat Handlebar (11) to the Seat Carriage (41) with two M8 x 68mm Bolts (70), two M8 Curved Washers (86), and two M8 Locknuts (99). Make sure that the Locknuts are in the hexagonal holes in the Seat Carriage. 11 99 41 Then, plug the Lower Pulse Wire (58) into the receptacle in the Right Shield (14). 86 See step 4. Tighten the two M8 x 35mm Bolts (72). 86 58 70 14 6. Attach the Book Holder (3) to the Backrest Tubes (52) with two M4 x 19mm Tek Screws (75). 6 8 Then, attach the Book Holder (3) to the Backrest (8) with two M4 x 38mm Screws (89). 3 75 89 9 52 7. Attach the Seat (9) to the Seat Carriage (41) with four M6 x 16mm Screws (71) and four M6 Washers (88). Note: Only two Screws and two Washers are shown. 7 9 41 88 71 8. Have another person hold the Upright (2) near the Frame (1). 8 42 See the inset drawing. Locate the wire tie in the Upright (2). Tie the lower end of the wire tie to the Main Wire Harness (43) and to the Upper Pulse Wire (42). Next, pull the upper end of the wire tie upward out of the top of the Upright. Then, untie and discard the wire tie. Tip: Do not allow the ends of the wires to fall into the Upright. Use a piece of tape or an elastic band to hold the wires in place until step 10. Avoid pinching the wires 43 2 67 93 93 67 93 93 Tip: Avoid pinching the wires. Attach the Upright (2) to the Frame (1) with four M8 x 18mm Screws (67) and four M8 Split Washers (93). Tip: Tighten the two Screws in the front of the Upright and then tighten the other two Screws. Wire Tie 67 43 1 42 9. Identify the Right Handlebar (20). 9 Attach the Right Handlebar (20) to the Upright (2) with two M8 x 18mm Screws (67) and two M8 Split Washers (93). Attach the Left Handlebar (7) in the same way. 7 93 67 2 20 10 10. While another person holds the Console (4) near the Upright (2), connect the console wire to the Main Wire Harness (43). Next, connect the console pulse wire to the Upper Pulse Wire (42). 10 Pulse Wire Insert the excess wires downward into the Upright (2). 42 Tip: Start all screws before tightening any of them. Also, do not pinch the wires during this step. Attach the Console (4) to the Upright (2) with four M4 x 16mm Screws (77). 2 4 43 Console Wire 77 Avoid pinching the wires 11. Identify the Right Pedal (21). 11 Using an adjustable wrench, firmly tighten the Right Pedal (21) clockwise into the Right Crank Arm (23). Tighten the Left Pedal (not shown) counterclockwise into the Left Crank Arm (not shown). 23 Strap 21 Adjust the strap on the Right Pedal (21) to the desired position, and then press the end of the strap onto the tab on the Right Pedal. Adjust the strap on the Left Pedal (not shown) in the same way. Tab 11 12. Plug the Power Adapter (51) into the receptacle on the front of the exercise bike. 12 Note: To plug the Power Adapter (51) into an outlet, see HOW TO PLUG IN THE POWER ADAPTER on page 11. 51 13. After the exercise bike is assembled, inspect it to make sure that it is assembled correctly and that it functions properly. Make sure that all parts are properly tightened before you use the exercise bike. Note: Extra parts may be included. Place a mat beneath the exercise bike to protect the floor. 12 HOW TO USE THE EXERCISE BIKE HOW TO PLUG IN THE POWER ADAPTER HOW TO LEVEL THE EXERCISE BIKE IMPORTANT: If the exercise bike has been exposed to cold temperatures, allow it to warm to room temperature before plugging in the power adapter. If you do not do this, you may damage the console displays or other electronic components. If the exercise bike rocks slightly on your oor during use, turn one or both of the leveling feet under the rear stabilizer until the rocking motion is eliminated. Plug the power adapter into the receptacle on the front of the exercise bike. Then, plug the power adapter Power Adapter into an appropriate outlet that is properly installed in accordance with all local codes and ordinances. HOW TO MOVE THE EXERCISE BIKE To move the exercise bike, hold the handle on the rear stabilizer and carefully lift it until the exercise bike can be moved on the front wheels. Carefully move the exercise bike to the desired location and then lower it. HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps, rst pull the ends of the straps off the tabs on the pedals. Adjust the straps to the desired position, and then press the ends of the straps onto the tabs. Pedal Strap Tab HOW TO ADJUST THE SEAT The seat can be adjusted forward or backward to the position that is the most comfortable for you. To adjust the seat, pull upward on the seat adjustment handle, slide the seat to the desired position, and then push downward on the handle to lock the seat in place. Leveling Foot Handle 13 Handle CONSOLE DIAGRAM FEATURES OF THE CONSOLE For example, lose unwanted pounds with the 8-week Weight Loss workout. iFit workouts control the resistance of the pedals while the voice of a personal trainer coaches you through your workouts. iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. iFit cards are also available at select stores. The advanced console offers an array of features designed to make your workouts more effective and enjoyable. When you use the manual mode of the console, you can change the resistance of the pedals with the touch of a button. While you exercise, the console will display continuous exercise feedback. You can also measure your heart rate using the handgrip heart rate monitor. You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise. In addition, the console offers thirty preset workouts— fteen weight loss workouts and fteen performance workouts. Each workout automatically changes the resistance of the pedals and prompts you to vary your pedaling pace as it guides you through an effective workout. To activate the console, see page 15. To turn off the console, see page 15. To use the manual mode, see page 15. To use a preset workout, see page 17. To use an iFit workout, see page 18. To use the sound system, see page 18. To change console settings, see page 19. The console features the iFit interactive workout system, which enables the console to accept iFit cards containing workouts designed to help you achieve specic tness goals. Note: If there is a sheet of plastic on the display, remove the plastic. 14 HOW TO ACTIVATE THE CONSOLE 3. Change the resistance of the pedals as desired. The included power adapter must be used to operate the exercise bike. See HOW TO PLUG IN THE POWER ADAPTER on page 13. When the power adapter is plugged in, the displays will turn on and the console will be ready for use. As you pedal, change the resistance of the pedals by pressing one of the numbered Quick Touch Resistance buttons or by pressing the Resistance Increase and Decrease buttons. HOW TO TURN OFF THE CONSOLE If the pedals do not move for several seconds, a tone will sound and the console will pause. Note: After you press the buttons, it will take a moment for the pedals to reach the selected resistance level. If the pedals do not move for several minutes and the buttons are not pressed, the console will turn off and the display will be reset. 4. Follow your progress with the display. The lower left display—This display can show the elapsed time and the distance (in miles or kilometers) that you have pedaled. Note: When a workout is selected, the display will show the time remaining in the workout instead of the elapsed time. When you are nished exercising, unplug the power adapter. IMPORTANT: If you do not do this, the electrical components on the exercise bike may wear prematurely. HOW TO USE THE MANUAL MODE 1. Begin pedaling or press any button on the console to turn on the console. The lower right display—This display can show your pedaling speed (in miles per hour or kilometers per hour) and the approximate number of calories that you have burned. See HOW TO ACTIVATE THE CONSOLE above. 2. Select the manual mode. Each time you turn on the console, the manual mode will be selected. If you have selected a workout, reselect the manual mode by pressing any of the Workouts buttons repeatedly until zeros appear in the display. The display also shows your heart rate when you use the handgrip heart rate monitor (see step 5). 15 The upper display—This display can show the elapsed time, the distance that you have pedaled, your pedaling speed, and the approximate number of calories you have burned. Press the Display button repeatedly until the upper display shows the information that you are most interested in viewing. Note: While information is shown in the upper display, the same information will not be shown in the lower left or lower right display. When your pulse is detected, a ashing heart symbol will appear in the display, and then your heart rate will appear. For the most accurate heart rate reading, hold the contacts for at least 15 seconds. Note: If you continue to hold the handgrip heart rate monitor, the display will show your heart rate for up to 30 seconds. If the display does not show your heart rate, make sure that your hands are positioned as described. Be careful not to move your hands excessively or to squeeze the metal contacts tightly. For optimal performance, clean the metal contacts using a soft cloth; never use alcohol, abrasives, or chemicals to clean the contacts. The lower display—This display will show a track representing 1/4 mile (400 m). As you exercise, indicators will appear in succession around the track until the entire track appears. The track will then disappear and the indicators will again begin to appear in succession. 6. Turn on the fan if desired. The fan has high and low speed settings. Press the Coolaire Fan button repeatedly to select a fan speed or to turn off the fan. To change the volume level of the console, press the Vol increase and decrease buttons. Note: If the pedals do not move for about thirty seconds, the fan will turn off automatically. Note: The console can show pedaling speed and distance in either miles or kilometers. To view or change the unit of measurement, see HOW TO CHANGE CONSOLE SETTINGS on page 19. 7. When you are nished using the exercise bike, the console will turn off automatically. See HOW TO TURN OFF THE CONSOLE on page 15. 5. Measure your heart rate if desired. If there are sheets of plastic on the Contacts metal contacts on the handgrip heart rate monitor, remove the plastic. To measure your heart rate, hold the handgrip heart rate monitor with your palms resting against the metal contacts. Avoid moving your hands or gripping the contacts tightly. 16 HOW TO USE A PRESET WORKOUT As you exercise, keep your pedaling speed near the target speed for the current segment. At the beginning of each segment, the target speed for the segment will ash in the display. 1. Begin pedaling or press any button on the console to turn on the console. See HOW TO ACTIVATE THE CONSOLE on page 15. 2. Select a preset workout. To select a preset workout, press the Performance Workouts or the Wt. Loss Workouts button repeatedly until the name of the desired workout appears in the display. IMPORTANT: The target speed is intended only to provide motivation. Your actual pedaling speed may be slower than the target speed. Make sure to pedal at a speed that is comfortable for you. If the resistance level for the current segment is too high or too low, you can manually override the setting by pressing the Resistance buttons. IMPORTANT: When the current segment of the workout ends, the pedals will automatically adjust to the resistance level programmed for the next segment. Prole The workout duration, the maximum speed, and a prole of the resistance levels will also appear in the display. The workout will continue in this way until the last segment ends. To stop the workout at any time, stop pedaling. A tone will sound and the time will stop counting. To restart the workout, simply resume pedaling. 3. Begin pedaling to start the workout. Each workout is divided into 20, 30, 45, or 60 oneminute segments. One resistance level and one target speed is programmed for each segment. Note: The same resistance level and/or target speed may be programmed for consecutive segments. 4. Follow your progress with the display. See step 4 on page 15. 5. Measure your heart rate if desired. The resistance level for the rst segment will appear in the display and the target speed for the rst segment will ash in the display for a few seconds. See step 5 on page 16. 6. Turn on the fan if desired. During the workout, the workout prole will show your progress (see the drawing above). The ashing segment of the prole represents the current segment of the workout. The height of the ashing segment indicates the resistance level for the current segment. See step 6 on page 16. 7. When you are nished using the exercise bike, the console will turn off automatically. See HOW TO TURN OFF THE CONSOLE on page 15. At the end of each segment of the workout, a series of tones will sound and the next segment of the prole will begin to ash. If a different resistance level and/or target speed is programmed for the next segment, the resistance level and/or target speed will appear in the display for a few seconds to alert you. The resistance of the pedals will then change. 17 HOW TO USE AN IFIT WORKOUT A moment after you select a workout, the voice of a personal trainer will begin guiding you through your workout. iFit cards are available separately. To purchase iFit cards, go to www.iFit.com or see the front cover of this manual. iFit cards are also available at select stores. iFit workouts function in the same way as preset workouts. To use the workout, see steps 3 to 7 starting on page 17. 1. Begin pedaling or press any button on the console to turn on the console. 3. When you are finished exercising, remove the iFit card. See HOW TO ACTIVATE THE CONSOLE on page 15. Remove the iFit card when you are finished exercising. Store the iFit card in a secure place. 2. Insert an iFit card and select a workout. To use an iFit workout, insert an iFit card into the iFit slot located on the side of the console; make sure that the iFit card is oriented so that the metal contacts are face down and are facing the slot. When the iFit card is properly inserted, the indicator next to the slot will turn on and text will appear in the display. HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise, plug your audio cable into the jack on the console and into a jack on your MP3 player or CD player; make sure that your audio cable is fully plugged in. Next, press the play button on your MP3 player or CD player. Adjust the volume level using the volume control on your MP3 player or CD player. iFit Slot iFit Card Next, select the desired workout on the iFit card by pressing the increase and decrease buttons next to the iFit slot. 18 HOW TO CHANGE CONSOLE SETTINGS The upper display will show the currently selected backlight option. Press the Resistance increase button repeatedly to select the desired backlight option. The console features a user mode that allows you to select a unit of measurement and a backlight option for the console and to view console usage information. The console can show pedaling speed and distance in either miles or kilometers. To select the user mode, press and hold down the Display button for a few seconds until the user mode information appears in the display. The lower right display will show the selected unit of measurement. An E for English miles or an M for metric kilometers will appear in the lower right display. To change the unit of measurement, press the Resistance decrease button repeatedly. The console has three backlight options. The ON option keeps the backlight on while the console is on. The AUTO option keeps the backlight on only while you are pedaling. The OFF option turns the backlight off. The lower left display will show the total number of hours that the console has been used since the exercise bike was purchased. Press the Display button to save the console settings and exit the user mode. 19 MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise bike regularly. Replace any worn parts immediately. HOW TO ADJUST THE REED SWITCH If the console does not display correct feedback, the reed switch should be adjusted. To clean the exercise bike, use a damp cloth and a small amount of mild soap. IMPORTANT: To avoid damage to the console, keep liquids away from the console and keep the console out of direct sunlight. To adjust the reed switch, rst unplug the power adapter. Next, remove the screws from the left and right shields, and carefully pull the shields away from the frame. HEART RATE MONITOR TROUBLESHOOTING Locate the Reed Switch (46). Loosen, but do not remove, the indicated M4 x 16mm Screw (77). Slide the Reed Switch slightly toward or away from a Magnet (30) on the Pulley (29). If the handgrip heart rate monitor does not function properly, see step 5 on page 16. HOW TO ADJUST THE DRIVE BELT If the pedals slip while you are pedaling, even while the resistance is adjusted to the highest setting, the drive belt may need to be adjusted. 24 To adjust the drive belt, rst unplug the power adapter. Next, remove the screws from the left and right shields, and carefully pull the shields away from the frame. 29 Loosen the M6 x 20mm Hex Screw (101). Next, tighten the M10 x 50mm Hex Screw (102) until the Drive Belt (47) is tight. When the Drive Belt is tight, tighten the M6 x 20mm Hex Screw. 46 77 30 Then, retighten the M4 x 16mm Screw (77). Plug in the power adapter and turn the Left Crank Arm (24) for a moment. Repeat these actions until the console displays correct feedback. 47 When the reed switch is correctly adjusted, reattach the left and right shields. 101 102 When you are nished, reattach the left and right shields and then plug in the power adapter. 20 FCC INFORMATION This equipment has been tested and found to comply with the limits for a Class B digital device, pursuant to part 15 of the FCC Rules. These limits are designed to provide reasonable protection against harmful interference in a residential installation. This equipment generates, uses, and can radiate radio frequency energy and, if not installed and used in accordance with the instructions, may cause harmful interference to radio communications. However, there is no guarantee that interference will not occur in a particular installation. If this equipment does cause harmful interference to radio or television reception, which can be determined by turning the equipment off and on, try to correct the interference by one or more of the following measures: • • • • Reorient or relocate the receiving antenna. Increase the separation between the equipment and the receiver. Connect the equipment into an outlet on a circuit different from that to which the receiver is connected. Consult the dealer or an experienced radio/TV technician for help. FCC CAUTION: To assure continued compliance, use only shielded interface cables when connecting to computer or peripheral devices. Changes or modifications not expressly approved by the party responsible for compliance could void the user’s authority to operate this equipment. 21 EXERCISE GUIDELINES Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone. For maximum fat burning, exercise with your heart rate near the middle number in your training zone. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over age 35 or persons with pre-existing health problems. The heart rate monitor is not a medical device. Various factors may affect the accuracy of heart rate readings. The heart rate monitor is intended only as an exercise aid in determining heart rate trends in general. Aerobic Exercise—If your goal is to strengthen your cardiovascular system, you must perform aerobic exercise, which is activity that requires large amounts of oxygen for prolonged periods of time. For aerobic exercise, adjust the intensity of your exercise until your heart rate is near the highest number in your training zone. These guidelines will help you to plan your exercise program. For detailed exercise information, obtain a reputable book or consult your physician. Remember, proper nutrition and adequate rest are essential for successful results. WORKOUT GUIDELINES EXERCISE INTENSITY Warming Up—Start with 5 to 10 minutes of stretching and light exercise. A warm-up increases your body temperature, heart rate, and circulation in preparation for exercise. Whether your goal is to burn fat or to strengthen your cardiovascular system, exercising at the proper intensity is the key to achieving results. You can use your heart rate as a guide to find the proper intensity level. The chart below shows recommended heart rates for fat burning and aerobic exercise. Training Zone Exercise—Exercise for 20 to 30 minutes with your heart rate in your training zone. (During the first few weeks of your exercise program, do not keep your heart rate in your training zone for longer than 20 minutes.) Breathe regularly and deeply as you exercise; never hold your breath. Cooling Down—Finish with 5 to 10 minutes of stretching. Stretching increases the flexibility of your muscles and helps to prevent post-exercise problems. EXERCISE FREQUENCY To find the proper intensity level, find your age at the bottom of the chart (ages are rounded off to the nearest ten years). The three numbers listed above your age define your “training zone.” The lowest number is the heart rate for fat burning, the middle number is the heart rate for maximum fat burning, and the highest number is the heart rate for aerobic exercise. To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exercise, you may complete up to five workouts each week, if desired. Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life. 22 SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch; never bounce. 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 1 2. Hamstring Stretch Sit with one leg extended. Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg. Reach toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Hamstrings, lower back and groin. 2 3. Calf/Achilles Stretch With one leg in front of the other, reach forward and place your hands against a wall. Keep your back leg straight and your back foot flat on the floor. Bend your front leg, lean forward and move your hips toward the wall. Hold for 15 counts, then relax. Repeat 3 times for each leg. To cause further stretching of the achilles tendons, bend your back leg as well. Stretches: Calves, achilles tendons and ankles. 3 4. Quadriceps Stretch 4 With one hand against a wall for balance, reach back and grasp one foot with your other hand. Bring your heel as close to your buttocks as possible. Hold for 15 counts, then relax. Repeat 3 times for each leg. Stretches: Quadriceps and hip muscles. 5. Inner Thigh Stretch Sit with the soles of your feet together and your knees outward. Pull your feet toward your groin area as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Quadriceps and hip muscles. 23 5 PART LIST Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 1 1 1 1 1 1 1 1 1 2 1 1 1 1 1 1 2 2 2 1 1 1 1 1 4 1 1 1 1 2 1 1 2 1 1 1 1 1 1 1 1 1 1 1 1 Model No. NTEX13808.1 R1112A Description Key No. Qty. Frame Upright Book Holder Console Rail Adjustment Handle Left Handlebar Backrest Seat Seat Pulse Grip/Wire Seat Handlebar Spring Block Left Shield Right Shield Front Stabilizer Rear Stabilizer Wheel Plastic Pad Leveling Foot Right Handlebar Right Pedal/Strap Left Pedal/Strap Right Crank Arm Left Crank Arm M6 x 38mm Screw Pivot Block Handle Bracket Large Snap Ring Pulley Magnet Crank Steel Washer Crank Bearing Flywheel Flywheel Axle Resistance Magnet Resistance Motor Motor Bracket Idler Front Rail Bracket Seat Carriage Upper Pulse Wire Main Wire Harness Rear Rail Bracket Clamp 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72 73 74 75 76 77 78 79 80 81 82 83 84 85 86 87 88 89 90 24 1 1 4 2 2 1 2 1 2 6 1 4 1 6 2 1 4 1 1 4 2 8 1 1 2 4 2 8 10 2 6 26 4 1 4 1 1 1 1 2 2 1 8 2 1 Description Reed Switch/Wire Drive Belt Stabilizer Cap Upright Grip Flange Screw Power Adapter/Wire Backrest Tube Resistance Rod Assembly Small Spring Carriage Bearing Seat Rail Cap Plastic Roller Lower Pulse Wire Carriage Spacer Rail Rod M6 x 14.67mm Shoulder Screw Rod Cap 6.35mm x 34mm Clevis Pin Upright Cap M10 x 96mm Bolt Wheel Bolt M8 x 18mm Screw Large M6 Washer Resistance Rod Lock M8 x 68mm Bolt M6 x 16mm Screw M8 x 35mm Bolt M4 x 10mm Self-tapping Screw M8 x 30mm Bolt M4 x 19mm Tek Screw M8 x 16mm x 1.5mm Washer M4 x 16mm Screw M8 x 16mm Bolt Bright M4 x 16mm Screw Rail Bolt 6.35mm x 38mm Clevis Pin M12 x 52mm Screw 9.5mm x 28.5mm Clevis Pin 6.35mm x 27mm Clevis Pin Spring Screw M8 Curved Washer M5 x 7mm Screw M6 Washer M4 x 38mm Screw M6 Locknut Key No. Qty. 91 92 93 94 95 96 97 98 99 100 6 2 28 1 12 2 4 1 8 1 Description Key No. Qty. M10 Locknut Crank Cap M8 Split Washer M12 Nut M8 Jam Nut Spring Washer Cotter Pin Pulley Spacer M8 Locknut Resistance Wheel 101 102 103 104 105 106 107 * * 1 1 4 2 1 1 1 – – Description M6 x 20mm Hex Screw M10 x 50mm Hex Screw M4 x 12mm Flange Screw M6 x 8mm Hex Screw M3.5 x 12mm Screw M6 x 65mm Hex Screw M5 Washer Assembly Tool User’s Manual Note: Specications are subject to change without notice. For information about ordering replacement parts, see the back cover of this manual. *These parts are not illustrated. 25 EXPLODED DRAWING A 67 67 Model No. NTEX13808.1 R1112A 49 93 93 7 58 64 42 50 77 2 24 67 92 22 43 49 4 20 93 93 93 67 93 93 93 95 67 35 67 17 66 95 39 99 91 48 33 46 77 45 79 91 93 93 65 28 33 34 99 67 17 66 15 93 48 91 68 101 80 61 80 16 102 91 37 103 1 69 90 106 36 107 19 30 29 38 104 98 100 105 53 91 48 32 31 93 30 93 78 50 92 87 23 65 19 48 47 51 26 78 21 EXPLODED DRAWING B Model No. NTEX13808.1 R1112A 77 14 13 77 77 77 77 77 77 9 77 77 77 77 8 88 77 77 88 71 52 77 27 25 88 71 82 97 94 26 63 97 84 3 52 88 81 97 6 25 83 85 75 41 89 73 96 54 40 99 10 73 99 77 11 86 70 96 54 86 73 95 76 55 72 59 93 74 12 95 57 93 44 93 95 95 76 72 74 73 59 93 18 57 93 55 74 95 62 76 60 10 55 59 93 74 60 77 62 77 56 62 77 27 5 62 ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual. To help us assist you, be prepared to provide the following information when contacting us: • the model number and serial number of the product (see the front cover of this manual) • the name of the product (see the front cover of this manual) • the key number and description of the replacement part(s) (see the PART LIST and the EXPLODED DRAWING near the end of this manual) LIMITED WARRANTY IMPORTANT: To protect your fitness equipment with an extended service plan, see page 4. ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship and material, under normal use and service conditions. The frame is warranted for a lifetime. Parts and labor are warranted for one (1) year from the date of purchase. This warranty extends only to the original purchaser (customer). ICON’s obligation under this warranty is limited to repairing or replacing, at ICON’s option, the product through one of its authorized service centers. All repairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped to a service center, freight charges to and from the service center will be the customer’s responsibility. If replacement parts are shipped while the product is under warranty, the customer will be responsible for a minimal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. This warranty does not extend to freight damage to the product. This warranty will automatically be voided if the product is used as a store display model, if the product is purchased or transported outside the USA, if all instructions in this manual are not followed, if the product is abused or improperly or abnormally used, or if the product is used for commercial or rental purposes. No other warranty beyond that specically set forth above is authorized by ICON. ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in connection with the use or performance of the product; damages with respect to any economic loss, loss of property, loss of revenues or prots, loss of enjoyment or use, or costs of removal or installation; or other consequential damages of any kind. Some states do not allow the exclusion or limitation of incidental or consequential damages. Accordingly, the above limitation may not apply to the customer. The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties of merchantability or tness for a particular purpose are limited in their scope and duration to the terms set forth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, the above limitation may not apply to the customer. This warranty provides specic legal rights; the customer may have other rights that vary from state to state. ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813 Part No. 341750 R1112A Printed in USA © 2012 ICON IP, Inc.
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