USER’S MANUAL

SMOOTH CE7.4E ELLIPTICAL TRAINER

USER WEIGHT LIMITATION: 350lbs(160kgs).

SERVICE NUMBER: 0800-09 72 100

SERIAL NUMBER (found on frame):

2 SMOOTH CE7.4 ELLIPTICAL TRAINER

PRECAUTIONS

WARNING : To reduce the risk of burns, fire, electric shock, or injury to persons, read the following important precautions and information before operating the Elliptical Trainer. It is the responsibility of the owner to ensure that all users of this Elliptical

Trainer are adequately informed of all warnings and precautions.

•

Use the Elliptical Trainer only as described in this manual.

•

Place on a level surface, with enough space behind it. Do not place the Elliptical Trainer on any surface that blocks air openings. To protect the floor or carpet from damage, place a mat under the Elliptical Trainer.

•

When choosing a location for the Elliptical Trainer make sure that the location and position permit access to a plug.

•

Keep the Elliptical Trainer indoors, away from moisture and dust. Do not put the Elliptical Trainer in a garage or covered patio, or near water.

•

Do not operate the Elliptical Trainer where aerosol products are used or where oxygen is being administered.

•

Keep children under the age of 12 and pets away from the Elliptical Trainer at all times.

•

The Elliptical Trainer should not be used by persons weighing more than 350 lbs (160 kg)

•

Never allow more than one person on the Elliptical Trainer at a time. Wear appropriate exercise clothing when using the

Elliptical Trainer. Do not wear loose clothing that could become caught in the Elliptical Trainer. Athletic support clothes are recommended for both men and women. Always wear athletic shoes. Never use the Elliptical Trainer with bare feet, wearing only stockings, or in sandals.

•

Your equipment uses a DC12V 1.5A adaptor, plug it into a grounded circuit. No other appliance should be on the same circuit .

•

Always examine your Elliptical Trainer before using to ensure all parts are in working order.

•

Never insert any object or body parts into any opening.

•

Follow the safety information in regards to plugging in your Elliptical Trainer.

•

Keep the power cord away from moving handle bars and do not run the power cord underneath your Elliptical Trainer.

Do not operate the Elliptical Trainer with a damaged or frayed power cord.

•

Always unplug the Elliptical Trainer before cleaning and/or servicing. Service to your Elliptical Trainer should only be performed by an authorized service representative, unless authorized and/or instructed by the manufacturer. Failure to follow these instructions will void the Elliptical Trainer warranty.

www.smoothfitness.co.uk

3

PREASSEMBLY

Open the boxes:

You are now ready to open the boxes of your new equipment. Make sure to inventory all of the parts that are included in the boxes. Check the Parts List for a full count of the number of parts included for this product to be assembled properly. If you are missing any parts or have any assembly questions call your local dealer or contact us directly at 0800-0972100

Gather your tools:

Before starting the assembly of your unit, make sure that you have gathered all the necessary tools you may require to assemble the unit properly. Having all of the necessary equipment at hand will save time and make the assembly quick and hassle-free.

Clear your work area:

Make sure that you have cleared away a large enough space to properly assemble the unit. Make sure the space is free from anything that may cause injury during assembly. After the unit is fully assembled, make sure there is a comfortable amount of free area around the unit for unobstructed operation.

Invite a friend:

Some of the assembly steps may require heavy lifting. It is recommended that you obtain the assistance of another person when assembling this product.

User Weight Limitation:

Please note that there is a weight limitation for this product. If you weigh more than 350lbs (160kg) it is not recommended that you use this product. Serious injury may occur if the user’s weight exceeds the limit shown here . This product is not intended to support users whose weight exceeds this limit.

4 SMOOTH CE7.4 ELLIPTICAL TRAINER

SUPPLIED COMPONENTS

This list identifies the major components you will use to assemble this product.

No. Description Qty.

654 656

654 Pedal Arm Front Pivot Cover

656 Console Back Cover

A1 Computer

A2 Front Handlebar Assembly

4

1

1

1

1

1

1

1

1

659

G

657

A1

A2 A3 A4

www.smoothfitness.co.uk

5

SUPPLIED HARDWARE

This list identifies the hardware you will use to assemble the product. To help distinguish between the various types of screws and bolts, use the scale below to measure them and compare them to the sizes listed.

No. Description Qty.

701 702 703 704

701 Allen Head Bolt M6x35mm

702 Allen Head Bolt M6x12mm

703 Bolt 20x91--M14x25mm

704 Nut M14

2

2

2

2

705 Spring Washer 8x14x2mm

706 Washer 20.7x29.1x0.3mm

A Screwdriver – L

B Allen Wrench 5mm

C Allen Key 8mm

D Spanner 19 x 35

2

2

1

1

1

1

705 706

A B

F Allen Wrench 4mm

1

1

C D E F

6 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPLETE PARTS LIST

216

217

218

219

220

231

232

233

235

239

241

242

245

247

248

204

205

206

207

208

209

211

212

213

214

215

Item No. Description

100

101

102

103

104

105

Console Support Tube

Main Frame

Pedal Arm – Left

Pedal Arm – Right

Action Handlebar – Left

106

107

109

110

111

112

113

200

Action Handlebar – Right

Upright

Chain Cover Support Tube

Tension Wheel Bracket

Pedal Support Base

Magnet Bracket

Motor Bracket

201 Flywheel Axle

202 Flywheel

203 Aluminum Disk

Flywheel Axle Support

Flywheel Fan Pieces

Bearing 6000

Clip M10 C

Allen Head Cap Bolt M8 x 15mm

Spring Washer 8 x 14 x T2.0

Bolt M5 x 12mm

Magnetic Sensor

Screw M4 x 15mm

Nylon Nut M4

Washer 10x18x0.3mm

Screw 4x8mm – Cone Point

Screw 4x10mm – Flat Point

Nut M5

Allen Head Bolt M5x10mm

Screw 3x12mm – Flat Point

Console Housing - Upper

Console PC Board

Speaker Cover

Console Housing – Bottom

Screw 3x10mm – Flat Point

Screw 4x12mm – Flat Point

Nylon Nut M6 iPod Dock Cap

Tray

Tray Cap – Left

Part No.

CE7.4 – 101

CE7.4 – 102

CE7.4 – 103

CE7.4 – 104

CE7.4 – 105

CE7.4 – 106

CE7.4 – 107

CE7.4 – 109

CE7.4 – 110

CE7.4 – 111

CE7.4 – 112

CE7.4 – 113

CE7.4 –201

CE7.4 –203

CE7.4 –204

CE7.4 –205

CE7.4 –206

CE7.4 – 207

CE7.4 – 208

CE7.4 – 209

CE7.4 – 211

CE7.4 –212

CE7.4 – 213

CE7.4 – 214

CE7.4 – 215

CE7.4 – 216

CE7.4 – 217

CE7.4 – 218

CE7.4 – 219

CE7.4 – 220

CE7.4 – 231

CE7.4 – 232

CE7.4 – 233

CE7.4 – 235

CE7.4 – 239

CE7.4 – 241

CE7.4 – 242

CE7.4 – 245

CE7.4 – 247

CE7.4 – 248

Qty.

2

1

1

1

1

1

1

1

1

1

1

1

1

1

4

4

8

1

1

4

3

2

2

2

2

4

1

1

1

4

2

4

4

1

11

10

1

1

1

1

Item No.

278

279

285

286

287

288

289

300

301

270

271

272

273

274

275

276

277

302

303

304

305

306

307

308

309

310

258

259

261

262

264

266

267

268

269

249

251

252

253

254

255

256

257

COMPLETE PARTS LIST

Description

Tray Cap – Right

Crank Disk Support Cover

Crank Disk Axle

Washer 25x35xT2.0

Crank Disk Oval Cap

Crank Disk Cover

Crank Disk

Left Crank

Right Crank

Crank Axle Bushing

Pedal Arm Support Axle 19x80.4mm

Pedal Arm Support Axle 19x104.4mm

Nut 3/4”

Allen Head Bolt M8x15mm

Head Cap Bolt M6x12mm Allen

Bolt M8x20mm

Spring Washer 8x14xT2.0

Screw M6x12mm

Washer 10x16x1.5mm

Spring Washer 6mm

Fan Bracket – Top

Fan Bracket – Bottom

Adjustable Vane iPod Dock Bracket Cover – Top iPod Dock Bracket Cover – Bottom

Bolt 6x14.5-M5x6.5mm

Washer 6x8x8mm

Bearing Sleeve

Allen Head CAP Bolt M8x30mm

Allen Head CAP Bolt M10x25mm

Bushing 25X32X6mm

Washer 19x25x6mm

Action Handlebar Foam Grip

Hand Pulse Sensor

Action Handlebar End Cap

Bearing 6004

Action Handlebar Cover

Action Handlebar Front Cover

Plastic Screw4x12mm

Screw – Cone Point 4x12mm

Action Handlebar Side Cap

Hand Pulse Sensor Back Cover www.smoothfitness.co.uk

7

Part No.

CE7.4 – 270

CE7.4 – 271

CE7.4 – 272

CE7.4 – 273

CE7.4 – 274

CE7.4 – 275

CE7.4 – 276

CE7.4 – 277

CE7.4 – 278

CE7.4 – 279

CE7.4 – 285

CE7.4 – 286

CE7.4 – 287

CE7.4 – 288

CE7.4 – 289

CE7.4 – 301

CE7.4 – 249

CE7.4 – 251

CE7.4 – 252

CE7.4 – 253

CE7.4 – 254

CE7.4 – 255

CE7.4 – 256

CE7.4 – 257

CE7.4 – 258

CE7.4 – 259

CE7.4 – 261

CE7.4 – 262

CE7.4 – 264

CE7.4 – 266

CE7.4 – 267

CE7.4 – 268

CE7.4 – 269

CE7.4 – 302

CE7.4 – 303

CE7.4 – 304

CE7.4 – 305

CE7.4 – 306

CE7.4 – 307

CE7.4 – 308

CE7.4 – 309

CE7.4 – 310

Qty.

2

1

2

2

2

1

2

2

1

1

1

1

1

3

2

1

4

8

8

2

2

2

2

4

2

4

2

2

6

1

1

1

1

2

2

2

1

1

1

2

1

1

Item No.

509

510

511

512

513

502

503

504

505

506

507

508

311

371

372

400

401

402

430

451

452

453

454

500

403

404

405

406

407

516

518

519

520

521

523

524

525

526

527

528

529

532

533

8 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPLETE PARTS LIST

Description

Screw 3x10mm – Cone Point

Wheel

Wheel Nylon Bushing

Pedal Fixing Base

Allen Head Bolt M8 x 90mm

Bushing 12x62mm

Bearing 608zz

Nylon Nut M8

Pedal Buffer Set

Screw M8x20mm

Fix Bolt

Speed Sensor

Speed Sensor Base

Screw M3x8mm

Screw – Flat Point 4x12mm

Fixed Handlebar Foam Grip

Fixed Handlebar Side Foam Grip

Bearing 2203

Bearing 6005

Bearing 6300

Bearing 6804

Flywheel Axle Fixing Plate

M5x8mm Allen Head Bolt

Wire Clip 3/8”

Allen Head Bolt M6x12mm

Allen Head Bolt M8x15mm

Allen Head Bolt M8x20mm

Allen Head Cap Bolt M6x12mm

Tension Wheel Axle

Allen Head Cap Bolt M4x45mm

Wire Clip 1/4”

Allen Head Bolt M10x50mm

Allen Head Cap Bolt M8x16mm

Plastic Screw 4x12mm – Flat Point

Screw 4x19mm

Bolt M8x16mm

Screw 4x12mm – Flat Point

Screw M8x20mm

Nylon Nut M10

Nylon Nut M8

Washer 20x6xT1.5mm

Part No.

CE7.4 – 311

CE7.4 – 371

CE7.4 – 372

CE7.4 – 401

CE7.4 – 402

CE7.4 – 403

CE7.4 – 404

CE7.4 – 405

CE7.4 – 406

CE7.4 – 407

CE7.4 – 430

CE7.4 – 451

CE7.4 – 452

CE7.4 – 453

CE7.4 – 454

CE7.4 – 502

CE7.4 – 503

CE7.4 – 504

CE7.4 – 505

CE7.4 – 506

CE7.4 – 507

CE7.4 – 508

CE7.4 – 509

CE7.4 – 510

CE7.4 – 511

CE7.4 – 512

CE7.4 – 513

CE7.4 – 516

CE7.4 – 518

CE7.4 – 519

CE7.4 – 520

CE7.4 – 521

CE7.4 – 523

CE7.4 – 524

CE7.4 – 525

CE7.4 – 526

CE7.4 – 527

CE7.4 – 528

CE7.4 – 529

CE7.4 – 532

CE7.4 – 533

Qty.

5

3

8

8

3

2

2

2

2

4

4

1

4

8

4

2

4

4

2

4

2

4

1

1

1

4

2

2

2

2

2

10

8

2

2

1

35

2

4

3

2

Item No.

541

542

543

544

545

600

601

602

603

604

534

535

536

537

538

540

605

606

607

608

609

611

612

613

615

616

617

638

654

655

656

657

659

618

619

621

622

623

624

625

626

636

637

COMPLETE PARTS LIST

Description

Washer 8x27x2mm

Spring Washer 8x14xT2.0mm

Clip M42 C

Washer 18x10x5.1mm

Screw M5x12mm

Washer 10x18x3mm

Bolt 10x94 – M12x22mm

Compression Spring

Nylon Nut M12

Magnet

Bolt M6x40mm

Rear Cover – Left

Front Cover – Left

Rear Cover – Right

Front Cover – Right

Top Cover

Pedal

Pedal Cover

Pedal Soft Cushion

Wheel Cover

Oval Tube Cap

Power Switch Plate Cover

Tube Cap

Rear Pedal Cover

Action Handle Bar Shaft Bushing

Front Handlebar End Cap

Front Frame Cover – Left

Front Frame Cover – Right

Level Adjuster

Rubber Cap

Rubber Cushion – Front

Rubber Cushion – Rear

Belt

Rubber Wire Holder

Plastic Fixing Insert

Rear Stabilizer Cap

Rear Stabilizer Mat

Pedal Arm Front Pivot Cover

Pin Nut

Console Back Cover

Water Bottle

Chest Belt www.smoothfitness.co.uk

9

Part No.

CE7.4 – 534

CE7.4 – 535

CE7.4 – 536

CE7.4 – 537

CE7.4 – 538

CE7.4 – 540

CE7.4 – 541

CE7.4 – 542

CE7.4 – 543

CE7.4 – 544

CE7.4 – 545

CE7.4 – 601

CE7.4 – 602

CE7.4 – 603

CE7.4 – 604

CE7.4 – 605

CE7.4 – 606

CE7.4 – 607

CE7.4 – 608

CE7.4 – 609

CE7.4 – 611

CE7.4 – 612

CE7.4 – 613

CE7.4 – 615

CE7.4 – 616

CE7.4 – 617

CE7.4 – 618

CE7.4 – 619

CE7.4 – 621

CE7.4 – 622

CE7.4 – 623

CE7.4 – 624

CE7.4 – 625

CE7.4 – 626

CE7.4 – 636

CE7.4 – 637

CE7.4 – 638

CE7.4 – 654

CE7.4 – 655

CE7.4 – 656

CE7.4 – 657

CE7.4 – 659

Qty.

1

1

1

1

1

1

2

1

1

2

2

2

4

8

2

2

2

1

2

1

2

4

2

2

2

2

2

4

2

1

1

1

2

2

1

1

1

1

2

2

7

2

Item No.

834

835

836

837

838

839

840

826

827

828

829

830

831

832

833

700

701

702

703

704

705

706

800

813

814

818

822

823

825

10 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPLETE PARTS LIST

Description

Allen Head Bolt M6x35mm

Allen Head Bolt M8x40mm

Bolt 20x91--M14x25mm

Nut M14

Spring Washer 8x14x2mm

Washer 20.7x29.1x0.3mm

Hand Pulse Sensor Wire – Upper

Hand Pulse Sensor Wire – Middle

Screw 2.6x6mm

Hand Pulse Sensor Wire – Lower

Motor Assembly

Control Board

Limit Position PC Board

Limit Position PC Board Wire

DC Power Wire

8pin Computer Wire – Top

8pin Computer Wire – Upper

8pin Computer Wire – Middle

8pin Computer Wire – Lower

Speaker

Fan iPod Dock

Hand Pulse Sensor Wire – Top 300mm

Receiver Wire

Volume Control Wire

Receiver

6Pin iPod dock Connection Wire

Part No.

CE7.4 – 701

CE7.4 – 702

CE7.4 – 703

CE7.4 – 704

CE7.4 – 705

CE7.4 – 706

CE7.4 – 813

CE7.4 – 814

CE7.4 – 818

CE7.4 – 822

CE7.4 – 823

CE7.4 – 825

CE7.4 – 826

CE7.4 – 827

CE7.4 – 828

CE7.4 – 829

CE7.4 – 830

CE7.4 – 831

CE7.4 – 832

CE7.4 – 833

CE7.4 – 834

CE7.4 – 835

CE7.4 – 836

CE7.4 – 837

CE7.4 – 838

CE7.4 – 839

CE7.4 – 840

Qty.

1

1

1

1

1

2

1

1

1

1

2

1

1

1

1

2

1

1

1

2

2

2

2

2

2

2

2

PARTS DIAGRAM

MOST OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED. www.smoothfitness.co.uk

11

232

231

273

274

275

219

235

239

233

833

239

216 245

276

239

835

278

279

277

279

278

220

218

834

217

241

502

617

502

248

247

249

613

241

503

246

701

101

613

12 SMOOTH CE7.4 ELLIPTICAL TRAINER

PARTS DIAGRAM

A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PREASSEMBLED AT THE FACTORY.

303

301

310

302

306

309

535

534

311

307

311

311

311

303

301

302

310

304 306 307 307

523

308

305

654

704

407

304

308

105

513

624

512

532

306

527

607

405

404

636

507

615

516

533

536

504

103

526

616

306535

608

511

606

623

512

111

406

403 404

402

107

401

507

703

654

607 527

527

608

513

624

532

407

406

407

404

405

401

607 636 526

104

616

308

308304 534

523

511

606

623

111

512

654703 507

403

404

402

607

305

106

704654

526

527

309

504 536 533

516 615

PARTS DIAGRAM

MOST OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED. www.smoothfitness.co.uk

13

254

261

255

528

267

272

538

266

269

622

109

527

264 263

521

611

609

509

110

518

519

537

506

271

529

621

433

372

529

432

431

529

372

371

372

521

371

609

102

621

611

541

545

544

242

543

513

542

823

112

540

532

265

268

285

265

263

251

272

267

251 257

256

259 505

625 269

252505

253

264

258

266

538

254

255

262

14 SMOOTH CE7.4 ELLIPTICAL TRAINER

PARTS DIAGRAM

MOST OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED.

527

626

527

618

524

271

215

213

212

202 214 203 209208

454 451

453

452

527

270

207

206

204

510

601

527

602

209

208

527

520

527

510

636

619

527

527

201 206

205

211

207

508

525

603

525

605 525

527

604

527

524

638

527

637

612

638

637

205

211215

509

525

527

PARTS DIAGRAM

MOST OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED. www.smoothfitness.co.uk

15

836

835

837

839

840

834

838

841

833

829

822

814

831

232

813

836

829

830

822

813

832

451

828

825

823

828

827

826

832

827

831

832

16 SMOOTH CE7.4 ELLIPTICAL TRAINER

ASSEMBLY

STEP 1 : Attach the Upright Assembly

NOTE: PLEASE BE SURE TO NOT PINCH ANY WIRES WHEN ASSEMBLING THE UPRIGHT TO THE MAIN

FRAME.

(A) Connect the 8pin Computer Wire – Middle (# 831) and 8pin Computer Wire – Lower (# 832).

(B) Slide the Upright (# 107) into the Main Frame (# 102).

832

107

831

102

107

102

ASSEMBLY

STEP 2 : Assemble the Pedal Arm – Right

(A) Slide the Bolt 20x91--M14x25mm (# 703) with Wave Washer

20.7x29.1x0.3mm (# 706) through the Pedal Arm – Right(# 104) and Action

Handlebar – Right (# 106) then secure using one M14 Nut (# 704). www.smoothfitness.co.uk

17

703

704

706

X1

X1

X1

E

106

D 704

104

706

703

C

18 SMOOTH CE7.4 ELLIPTICAL TRAINER

ASSEMBLY

STEP 3 : Assemble the Pedal Arm – Left

(A) Slide the Bolt 20x91--M14x25mm (# 703) with Wave Washer

20.7x29.1x0.3mm (# 706) through the Pedal Arm – Left (# 103) and Action

Handlebar – Left (# 105) then secure using one Nut M14 (# 704).

703 X1

704 X1

706 X1

105

E

C

703

706

103704

D

ASSEMBLY

STEP 4 : Assemble the Pedal Arm Front Pivot Cover

(A) Attach the Pedal Arm Pivot Cover (# 654) into the ends of the Action

Handlebar – Right (# 106) and Pedal Arm – Right (# 104).

(B) Repeat the above process for the Left side. www.smoothfitness.co.uk

19

654 X4

105

106

104

654

654

103

20 SMOOTH CE7.4 ELLIPTICAL TRAINER

ASSEMBLY

STEP 5 : Assemble the Console Support Tube

(A) Connect the 8pin Computer Wire – Upper (# 830) to the 8pin Computer

Wire – Middle (# 831) and connect the Handle Pulse Sensor Wire – Upper

(813) to the Handle Pulse Sensor Wire – Lower (# 814).

(B) Attach the Console Support Tube (# 101) to the Upright (# 107) and secure using two Allen Head Bolts M8x40mm (# 702) with Spring Washer 8x14x2mm

(# 705).

702 X2

705 X2

813

830

831

814

101

702

107

705

813

830

831

814

ASSEMBLY

STEP 6 : Assemble the Computer

(A) Attach the Computer to the Console Support Tube (# 101), and secure using the Allen Head Bolt M6x35mm (# 701). www.smoothfitness.co.uk

21

701 X2

235

701

101

22 SMOOTH CE7.4 ELLIPTICAL TRAINER

ASSEMBLY

STEP 7 : Assemble Console Back Cover

(A) Attach the Console Back Cover (# 656) to Console Housing – Bottom (# 235).

235

656

ASSEMBLY

STEP 8: Secure the Upright

(A) Tighten the Upright Fixing Bolt (# 430) using the Allen Key 8mm (C). www.smoothfitness.co.uk

23

C

24 SMOOTH CE7.4 ELLIPTICAL TRAINER

LEVEL ADJUSTMENT

LEVEL ADJUSTMENT:

To adjust the levelers follow these instructions:

You will need someone to help you with this procedure, as you will need to tip the elliptical trainer while adjusting the levellers.

Tip the elliptical trainer to the left/right. You will then see the LEVEL ADJUSTERS. These will need to be screwed either in or out to level the elliptical trainer. Repeat for the other side. It may help to use a bubble level when adjusting the level on your elliptical trainer.

LEVEL ADJUSTMENT

www.smoothfitness.co.uk

25

TRANSPORT INSTRUCTION

TRANSPORT INSTRUCTIONS:

To transport your elliptical trainer simply lift the back end and roll it away to the desired location, as shown.

26 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPUTER OPERATION

A

B

C

D

E

F

G

TARGET

HEART

RATE

95%

90%

85%

80%

75%

70%

65%

60%

55%

50%

K

J

I

H

MODE BUTTON

LEVEL DISPLAY

FAN CONTROL

INTENSITY UP/DOWN

VOLUME CONTROL

DATA DISPLAY-2

A

C

E

G

I

K

B

D

F

H

J

DATA DISPLAY-1

PROFILE

STOP/ENTER

START

TARGET HEART RATE

www.smoothfitness.co.uk

27

COMPUTER OPERATION

DISPLAY FUNCTIONS:

There are 4 display areas to show all the necessary information prior to and during the workout.

LEVEL DISPLAY:

Shows from 1 to 16 resistance levels.

8 x 16 DOT MATRIX PROFILE DISPLAY:

Shows all operating instructions prior to the workout and shows all program profiles during the workout.

TARGET HEART RATE DISPLAY:

Shows the user TARGET HEART RATE% to monitor the body reaction and workout achievement. A minimum of 50% of the user’s target heart rate must be detected before the LED bar will illuminate.

DATA 1 DISPLAY:

Displays and allows user to set age prior to using all programs.

Displays and allows user to set the METS for the METS (Rx) program.

Displays and allows user to set workout time prior to using all programs.

Displays TIME, RPM and PULSE during the workout. Press the MODE button to switch between the different information to be displayed, or switch to SCAN to view all information.

DA 2 DISPLAY:

Displays and allows the user to set weight prior to using all programs.

Displays the DISTANCE, SPEED, CALORIES and WATTS during the workout. Press the MODE button to switch between the different information to be displayed or switch to SCAN to view all information.

COMPUTER OPERATION:

POWER ON:

Plug in the ADAOTOR, all the LED windows will light up and begin scanning. The Dot Matrix will display and begin showing

“ U1 ”. The other LED windows will show the factory settings as follows:

LEVEL window display: “ 0 ”

DATA-1 window display (default AGE): ” 35 ”.

DATA-2 window display (default WEIGHT): “ 150 ” lb.

During the workout, press the STOP button twice to return to POWER ON status.

SLEEP MODE:

The computer will automatically enter SLEEP MODE if left idle for 3 minutes without any input in POWER ON status. When the computer is in SLEEP MODE, press any button or pedal and the machine will return to POWER ON status.

PAUSE/STOP:

During the workout, press the STOP button or stop pedaling for 30 seconds to enter PAUSE status. The Dot Matrix display will show “ PAUSE ”. All the figures on the console will be frozen. Press the START button or start pedaling to resume the program and all the displays will continue the performance until the program finishes. If you leave the pedal stopped for over 3 minutes or press the STOP button twice, all the data will return to 0 and the computer will return to POWER ON status.

FAN:

First Press: Second Press: Third Press: Fourth Press: STOP

ENGLISH/METRIC CONVERSION:

The console display can show ENGLISH and METRIC information. The factory should have the proper setting on this for the different markets. In case it needs to be converted between METRIC and ENGLISH readout, please follow the procedure below:

1. From the POWER SWITCH status, press both the MODE and START button at the same time and hold for 3 seconds. The computer will sound one short beep and the Dot Matrix will display a scrolling “ KM ” or “ ML ”. KM is displayed for METRIC and ML for ENGLISH.

2. Press the START button to switch between METRIC/ENGLISH. Then press the STOP button to confirm the change and return to the POWER ON status.

28 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPUTER OPERATION

SOUND on/off:

From the POWER ON status press and hold MOLD and STOP/ENTER buttons for 3 seconds to get to the display control mode. The MODE-1 will be displaying “1”. Press INTENSITY UP once so that “2” is displaying then press the START button. To toggle between sound “on” or “off” use the INTENSITY UP or DOWN button then press STOP/ENTER to confirm and press STOP/ENTER button to return to POWER ON status.

QUICK START:

When the console is in POWER ON status, press the START button to activate the QUICK START program. The Dot

Matrix will display “ QUICK START ” then display the resistance level graphic. Press the INTENSITY UP/DOWN button to change the resistance level. The TIME, CALORIES and DISTANCE will count up from 0.

PROGRAM OPERATING INSTRUCTION:

At POWER ON status, press STOP/ENTER button to enter preset PROGRAM MODE and to set user parameters.

SET UP USER CODE:

At first, the PROFILE will show a blinking U1, and will also display only factory default setting values for user WEIGHT, and AGE. Press the INTENSITY UP/DOWN buttons to choose the User ID from U1 to U9 and press the STOP/ENTER buttons to assign the user ID shown.

AGE set up – After the User ID set up procedure, the computer will display the default “35” or previous setting and begin blinking. Press the INTENSITY UP/DOWN button to adjust the user age information then press STOP/ENTER to confirm.

WEIGHT set up – After the User AGE confirmation procedure, the computer will display the default “150(lbs)/68(kgs) or previous setting and begin blinking. Press the INTENSITY UP/DOWN button to adjust the user weight information then press STOP/ENTER to confirm.

PROGRAM MODE

After setting the user WEIGHT, the computer will display a blinking P1, indicating that the user is now select from P1~C5.

Press the INTENSITY UP/DOWN buttons to select the programs and press the STOP/ENTER button to set up the program.

PROGRAM 1 – TARGET TIME

After enter this program, the TIME display shows the factory default setting “30:00”. Press UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

Press START button to start the target time program. Time counts down to 0, Distance and Calories count up. Press

INTENSITY UP/DOWN to adjust the resistance.

PROGRAM 2 – TARGET DISTANCE

After enter this program, the DISTANCE display shows factory default setting 5.0mph or 5.0km/h. Press UP/DOWN button to adjust the target distance and press STOP/ENTER to confirm.

Press START button to start the target distance program. Distance counts down to 0, Time and Calories count up. Press

INTENSITY UP/DOWN to adjust the resistance.

PROGRAM 3 – TARGET CALORIES

After enter this program, the CALORIES display shows factory default setting “50”. Press UP/DOWN button to adjust the target calories and press STOP/ENTER to confirm.

Press START button to start the target calories program. Calories counts down to 0, Time and Distance count up. Press

INTENSITY UP/DOWN to adjust the resistance .

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29

COMPUTER OPERATION

PROGRAM 4 – METS

The MET program allows you to set the workout load from 1.0 MET up to 16.0 METS. The following formula and the comparison chart shows you how different METS relate to different sport activities:

One MET: Resting metabolic rate at 3.5ml O2/kg/min.

One Kilocalorie (kcal): 200ml of Oxygen (O2) used.

Energy Expenditure in KCals/minute:

1. KCals/min = 0.0175 kcals/kg/min x METS x WtKg

2. Where WtKg = weight in kilograms (1.0 Kilograms = 2.2 LB)

1.0 - 3.0 METS: Light Activity (50 to 200 KCals per hour).

Fishing, Standing or Housework.

3.0 - 4.0 METS: Moderate Activity (200 to 350 KCals per hour).

Bicycling in pace 5.5 mph or Canoeing at 2.5 mph – 3 METS

Row boat at 2.5 mph – 4 METS

Golf Walking – 4 METS

Swimming at 0.25 mph – 4 METS

4.0 and above METS: Strenuous Activity (Over 350 KCals per hour).

Badminton – 5 METS

Bicycling in pace 11 mph – 6 METS

Squash or Handball – 8 METS

Bicycling in pace 16.6 mph – 9 METS

Moderate Run at 6 mph – 10 METS

Fast Run at 10 mph – 16 METS

After enter this program, the TIME display shows the factory default setting “30:00”. Press INTENSITY UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

METS display shows factory default setting “1.00”. Press INTENSITY UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

Press START button to start the METS program. Time counts down to 0, Distance and Calories count up. Press

INTENSITY UP/DOWN to adjust the METS.

PROGRAM 5 – FAT BURNING

The FAT BURNING program provides a consistent level of work during your exercise session. Exercising at this consistent level is more effective in the fat burning process.

After enter this program, the TIME display shows factory default setting “32:00”. Press INTENSITY UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

Press START button to start the FAT BURNING program. Time counts down to 0, Distance and Calories count up. Dot

Matrix display shows the pre-set INTENSITY profile. Press INTENSITY UP/DOWN to adjust the resistance.

P6: INTERVAL PROGRAM

The INTERVAL program helps to build the strength of your cardiovascular system. By alternating the workload from high to low, your heart gets an effective workout.

After enter this program, the TIME display shows “L1”. This indicates the intensity level for the intervals. Use the

INTENSITY UP/DOWN buttons to change the intensity then press STOP/ENTER button to enter to confirm.

TIME display shows factory default setting “32:00”. Press INTENSITY UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

Press START button to start the INTERVAL INTENSITY program. Time counts down to 0, Distance and Calories count up. Dot Matrix display shows the pre-set INTENSITY profile. Press INTENSITY UP/DOWN to adjust the resistance.

30 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPUTER OPERATION

TIME

/ zone

INTENSITY

1 st

Seg.

/level

2 nd

Seg.

LEVEL

L1

3 rd

Seg.

4 th

Seg.

5th

Seg.

6th

Seg.

7th

Seg.

8th

Seg.

9th

Seg.

10th

Seg.

11th

Seg.

12th

Seg.

13th

Seg.

14th

Seg.

15th

Seg.

16th

Seg.

L1 L9 L9 L1 L1 L9 L9 L1 L1 L9 L9 L1 L1 L9 L9 L1

L2 L2 L2 L2

L3 L3 L3 L3

L4 L4 L4 L4

L5 L5 L5 L5

L6 L6 L6 L6

L7 L7 L7 L7

L8 L8 L8 L8

P7 –STRENGTH PROGRAM:

The STRENGTH program gradually increases the workload over time. This will strengthen not only your heart, but also the major muscle groups, which are doing the work.

After enter this program, the time display shows “L1”. This indicates the intensity level for the intervals. Use the

INTENSITY UP/DOWN buttons to change the intensity then press STOP/ENTER button to confirm.

TIME display shows factory default setting “32:00”. Press INTENSITY UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

Press START button to start the STRENGTH program. Time counts down to 0, Distance and Calories count up. Dot

Matrix display shows the pre-set INTENSITY profile. Press INTENSITY UP/DOWN to adjust the resistance.

TIME

/ zone

INTENSITY

1 st

Seg.

/level

2 nd

Seg.

3 rd

Seg.

4 th

Seg.

5th

Seg.

6th

Seg.

7th

Seg.

8th

Seg.

9th

Seg.

10th

Seg.

11th

Seg.

12th

Seg.

13th

Seg.

14th

Seg.

15th

Seg.

16th

Seg.

LEVEL

L1

L2

L3

L4

L5

L6

L7

L8

L1 L1 L3 L3 L4 L4 L5 L5 L6 L6 L7 L7 L9 L9 L1 L1

L2 L2 L4 L4 L5 L5 L6 L6 L7 L7 L8 L8 L10 L10 L10 L2

L3 L3 L5 L5 L6 L6 L7 L7 L8 L8 L9 L9 L11 L11 L11 L3

L4 L4 L6 L6 L7 L7 L8 L8 L9 L9 L10 L10 L12 L12 L12 L4

L5 L5 L7 L7 L8 L8 L9 L9 L10 L10 L11 L11 L13 L13 L13 L5

L6 L6 L8 L8 L9 L9 L10 L10 L11 L11 L12 L12 L14 L14 L14 L6

L7 L7 L9 L9 L10 L10 L11 L11 L12 L12 L13 L13 L15 L15 L15 L7

L8 L8 L10 L10 L11 L11 L12 L12 L13 L13 L14 L14 L16 L16 L16 L8

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31

COMPUTER OPERATION

P8 –FITNESS LEVEL TEST:

The FITNESS LEVEL TEST is based on YMCA Protocol Standards which are provided as a tool to evaluate your fitness level. During exercise, the muscles convert oxygen into the fuel needed for the muscles to do the required work. The harder you workout, the more oxygen the muscles need. The oxygen is delivered to the muscles by the cardiovascular or blood system. The harder you workout, the faster your heart beats to maintain the oxygen supply to the muscles. As your fitness level improves, your muscles become more efficient and therefore do not require as much oxygen as before. This means your heart does not have to beat as fast as before to do the same amount of work.

A heart rate monitoring device must be used for this test. The equipment provides a standard handgrip pulse on the moving handle bar to sense the user’s heart beat during the workout. Pulse detection can be confirmed by observing the top LED light on the TARGET HEART RATE display as well as the PULSE display on the MODE-1 window. If your heart rate exceeds 95% of your maximum target rate the test will terminate. The Target Heart

Rate calculation is as follows:

(220 – user age) x %

A 35 year old user needs to reach a minimum of 50% of their TARGET HEART RATE.

Which means: (220 - 35) x 50% = 93 bpm (Beats per minute)

After enter this program, The DATA-1 window will show the test timer “ 12:00 ” which is the standard test time.

This can not be changed by the user. Press the START button to begin the test. If the test has been completed successfully, the Dot Matrix display will show the score.

P 9 – HEART RATE CONTROL PROGRAM

The TARGET HEART RATE CONTROL program is designed to keep the user training at their chosen heart rate level to achieve the proper workout result. A heart rate monitoring device must be used for this program. The equipment provides a standard contact handgrip on the moving handle bar to sense the user heart beat during the workout. The user must hold the contact handgrips on the moving handle bar constantly in order to monitor the user heart rate during the workout. A wireless chest belt transmitter is highly recommended for this program.

32 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPUTER OPERATION

I MPORTANT: The console software will calculate the user’s SAFE MAXIMUM HEART RATE based on the formula: (220pbm-AGE). User’s are encouraged to consult with a doctor or personal Training consultant to more accurately estimate their SAFE MAXIMUM HEART RATE in order to workout safely.

PULSE display shows the calculated TARGET HEART RATE based on the user age setting from the above step.

The TARGET HEART RATE = 85% MAXIMUM SAFE HEART RATE. Press INTENSITY UP/DOWN button to adjust the target heart rate then press the STOP/ENTER bottom to confirm.

After adjust the TARGET HEART RATE, the TIME display shows factory default setting “32:00”. Press

INTENSITY UP/DOWN button to adjust the target time and press STOP/ENTER to confirm.

Press the START button to start the 3 minute WARM UP. The purpose of warm up program is to bring the user’s heart rate to 65% of the MAXIMUM SAFE HEART RATE. Time counts down from “3.00” to “0:00”. Intensity Level

Profile displays “WARM UP” 3 times. During the WARM UP, if the actual heart rate is less than 65% of the user’s

MAXIMUM SAFE HEART RATE, the intensity level will be increased by 1 level every 30 seconds. If the actual heart rate reaches 65% MAXIMUM SAFE HEART RATE twice within the warm up, the HEART RATE CONTROL program will start after finished 3minute WARM UP.

If user’s actual heat rate fails to reach 65% of MAXIMUM SAFE HEART RATE during the warm up, the user will be placed into a 2 nd

or 3 rd

(if necessary) 3 minute warm up program. If user’s actual heart rate fails to reach 65% of the MAXIMUM SAFE HEART RATE after the 3 rd

3 warm up program, the INTENSITY LEVEL PROFILE dot matrix will display “FAIL” then return to POWER ON status in 10 seconds.

Once the user successfully enters the HEART RATE CONTROL program, the computer will actively adjust the intensity level to keep the users at the TARGET HEART RATE. If the user is consistently below the TARGET

HEART RATE, the INTENSITY LEVEL will increase 1 level every 30 seconds. If the user reaches and exceeds the TARGET HEART RATE, the INTENSITY LEVEL will decrease 1 level every 30 seconds. The program will continue until the time runs out. If the user’s heart rate continues to exceed the TARGET HEART RATE for 3 minutes, or the time counts down to “0:00”, the heart rate control program will stop and start the 1 minute COOL DOWN function. Time counts down from “1:00” and INTENSITY LEVEL at level 1 .

Now you have completed the personal data input. Press START to begin the workout and start pedaling. Press

STOP twice to return to POWER ON status.

C1~C5 CUSTOMER COURSE

The program can allow store the settings for repeated workouts. After enter this program and press

STOP/ENTER button, the user comes into the INTENSITY LEVEL, and TIME setting mode. In the display the first minute is flashing, use the INTENSITY UP/DOWN button to adjust the INTENSITY LEVEL. Then press the

STOP/ENTER button to reserve the setting and continue to next minute setting of the program, etc. The maximum workout time of each user program is 60 minutes. After setting up above item, press the START button to confirm, and then press START button to activate status.

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33

TARGET HEART RATE

Finding your pulse:

To make sure your heart is beating in its target zone, you’ll need to know how to monitor your heart rate. The easiest way is to feel the pulse in the carotid artery on either side of your neck, between the windpipe and the large neck muscles. Count the number of beats in ten seconds, and then multiply that number by six. This gives you the number of beats per minute.

How fast should your heart beat during aerobic exercise? Fast enough to reach and stay in its “target zone,” a range of beats per minute that is largely determined by your age and physical condition. To determine your target zone, consult the chart we have provided.

FIND YOUR TARGET HEART RATE

200

180

160

140

120

100

80

20 25 30 35 40 45 50 55 60 65 70

AGE IN YEARS

ADVANCED: Sports, athletic conditioning or interval training

FITNESS: Optimal training, aerobic or cardiovascular

HEALTH: Beginner, low intensity with long duration produces fat burning

Aerobic exercise:

Is any sustained activity that sends oxygen to your muscles via your heart and lungs. It will improve the fitness of your lungs and heart: your body’s most important muscle. Aerobic fitness is promoted by any activity that uses your large muscle groups - arms, legs or buttocks, for example. Your heart beats quickly and you breathe deeply. An aerobic exercise should be part of your entire exercise routine.

34 SMOOTH CE7.4 ELLIPTICAL TRAINER

COMPUTER OPERATION

USING THE CHEST BELT HEART RATE MONITOR:

For proper operation, the chest belt should be worn with the monitor strapped across the front of your body just above the chest line as shown in the drawing on the right. The monitor needs a little body heat and moisture in order to work properly. To ensure correct operation you may want to wet the two rubber pickups under the belt prior to exercising.

www.smoothfitness.co.uk

35

WARRANTY

Read and follow the Assembly-instructions and the User’s-Manual before using this product.

Warranty Coverage : Smooth Fitness warrants to the original owner that each new product to be free from defects in workmanship and material.

This warranty is limited on home use only.

Period of Coverage : The Home-Use-Warranty on this product runs from the date of original purchase using the following schedule:

Frame Brakes Parts Labor

Lifetime 3 years 2 years 2 years 2 years

-

-

-

Smooth Fitness will provide a replacement part free of charge if a defect is found during the Warranty period of 2 years.

Smooth Fitness reserves the right to inspect damaged parts for misuse.

For Corporate Use (Up to 3 hours use per day): The Warranty on this product runs from the date of your purchase for a period of ONE (1) year.

It is required to show a proof of purchase prior to warranty service being initiated. Your Original Receipt is proof of purchase and should be kept with the product manual.

As a matter of course we will be available and open for all your problems even when the warranty has already expired. Simply call the service number down below.

Any redemption may be by repair or replacement of the affected parts and/or product at the sole discretion of Smooth Fitness, and it’s authorized Service Partners. If repairs are required, the unit will be repaired at the location of use or by return to the factory as deemed appropriate by Smooth Fitness.

Parts repaired or replaced pursuant to this Warranty shall be warranted for the unexpired portion of the Warranty applying to the original product. Any technical advice furnished before or after delivery in regard to the use or application of Smooth Fitness products is furnished without charge and on the basis that it represents Smooth Fitness' best judgment under the circumstances but that the advice is used at your sole risk.

Procedure for Obtaining Your Remedy Under This Warranty : To obtain service on a Smooth Fitness product, please call the

Smooth Fitness Service Partner under 0800-09 72 100. To help the technician assist you, please have the following information ready:

•

Model name or number from the cover of the manual;

•

Serial number located on the frame of the unit; and

•

The part description and the order number.

Limitations on Warranty : This Warranty does not cover wear and tear, any problems, damages or failures that are caused by accident, improper assembly, failure to observe cautionary labels on the product, failure to operate the product correctly, abuse or freight damage. Smooth Fitness does not warrant against any damage or defects that may result from repair or alterations made to the product by an unauthorized repair facility.

This Warranty does not apply to any product shipped or handled outside of Germany, Austria and England. This Warranty does not apply if the product is used as a rental product or in commercial use. Consequential and incidental damages are not recoverable under this Warranty.

RESEPECTIVE LAWS OF THE COUNTRIES OF SALE REMAIN UNTOUCHED. THIS WARRANTY IS

EXPRESSLY IN LIEU OF ALL OTHER EXPRESS WARRANTIES. THE PERIOD OF COVERAGE OF THIS

WARRANTY RUNS FROM THE DATE OF PURCHASE: SMOOTH FITNESS IS NOT LIABLE FOR

CONSEQUENTIAL OR INCIDENTAL DAMAGES RESULTING FROM ANY DEFECT IN PARTS. SMOOTH

FITNESS' SOLE LIABILITY UNDER THIS WARRANTY IS LIMITED TO THE TERMS DESCRIBED IN THIS FORM,

AS LONG NOT GOVERNED DIFFERENTLY BY LOCAL LAW:

For assistance with assembly or to order replacement parts, please call the Smooth Fitness Service Center under

0800-09 72 100. To help them assist you, please have the following information ready:

•

Model name or number from the cover of the manual;

Serial number located on the frame of the unit; and

•

The part description and order number.

36 SMOOTH CE7.4 ELLIPTICAL TRAINER

IMPORTANT STEPS

Warning:

Before using this product, please consult your personal physician for a complete physical examination. Frequent and strenuous exercise should be approved by your doctor first. If any discomfort should result from your use of this product, stop exercising and consult your doctor. Proper usage of this product is essential. Please read your manual carefully before exercising.

Please keep all children away from the equipment during use and when equipment is unattended.

Always wear appropriate clothing, including athletic shoes, when exercising. Do not wear loose clothing that could become caught during exercising.

Make sure that all bolts and nuts are tightened when equipment is in use. Periodic maintenance is required on all exercise equipment to keep it in good condition.

Before beginning:

How you begin your exercise program depends on your physical condition. If you have been inactive for several years, or are severely overweight, you must start slowly and increase your time gradually, a few minutes per week.

Initially you may be able to exercise only for a few minutes in your target zone. However, your aerobic fitness will improve over the next six to eight weeks. Don’t be discouraged if it takes longer. It’s important to work at your own pace. Ultimately, you’ll be able to exercise continuously for 30 minutes. And the better your aerobic fitness, the harder you will have to work to stay in your target zone. But remember these essentials:

•

Contact your physician before starting a workout or training program. Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.

•

Begin your training program slowly with realistic goals that have been set by you and your doctor.

•

Supplement your program with some type of aerobic exercise such as walking, jogging, swimming, dancing and/or bicycling. Monitor your pulse frequently. If you do not have an electronic heart rate monitor, have your physician show you the proper way to manually check your pulse by using your wrist or neck. Establish your target heart rate based on your age and condition.

•

Drink plenty of fluids during the course of your routine. You must replace the water content lost from excessive exercising to avoid dehydration. Avoid drinking large amounts of cold liquids. Fluids should be at room temperature when consumed.

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37

MUSCLE CHART

Targeted muscle groups :

The exercise routine that is performed on this product will develop primarily lower body muscle groups. These muscle groups are shown in gray color on the chart below.

D

E

F

A

B

C

Shoulder muscles

MUSCLE GROUPS

Pectoral muscles

Bicep muscle

Calf muscles

Trapezius muscles

Tricep muscles

Abdominal muscles

Forearm muscles

Quadricep muscles

Back muscles

Gluteal muscles

Hamstring muscles

J

K

L

G

H

I

38 SMOOTH CE7.4 ELLIPTICAL TRAINER

STRETCHING ROUTINE

Warm up and cool down :

A successful exercise program consists of a warm-up, aerobic exercise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per week.

Warming up is an important part of your workout, and should begin every session. It prepares your body for more strenuous exercise by heating up and stretching out your muscles, increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end of your workout, repeat these exercises to reduce sore muscle problems. We suggest the warm-up and cool-down exercises on the following pages:

Toe Touch:

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.

Shoulder Lift:

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.

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.

Side Stretch:

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.

Hamstring Stretch:

Sit with your right leg extended.

Rest the sole of your left foot against your right inner thigh.

Stretch toward your toe as far 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 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, and then repeat on the other side for

15 counts.

Head Roll:

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.

Sport Basixx GmbH- Smooth Fitness

Lichtenfelser Str. 50a

95326 Kulmbach

Germany

Phone toll free: 0800-09 72 100 or +49 911 376574731 e-mail: [email protected]

Website: www.smoothfitness.co.uk