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9. RESISTANCE (RESIS.) buttonNThis button changes the resistance of the pedals. Note: If there is a thin sheet of clear plastic on the face of the console, remove it before using the console. 1 2 3 4 5 6 7 9 8 9 HOW TO USE THE MANUAL MODE HOW TO USE THE WORKOUT PROGRAMS Make sure that the power cord is plugged into a 120-volt outlet. Follow the steps below to use the manual mode of the console. 1 Turn on the power. If you just plugged in the power cord or moved the pedals, the power will already be on. The power can also be turned on by pressing any button on the console. 2 Select the manual mode. When the power is first turned on, the manual mode will automatically be selected and the manual mode indicator will light. If a different mode is selected, press the MODE button repeatedly to select the manual mode. Indicator 3 Begin striding and adjust the resistance. When the MANUAL mode is selected, the resistance of the pedals will be at the minimum setting. As you exercise, adjust the resistance as desired by pressing the RESIS. button. Pressing the upper arrow on the button will increase the resistance; pressing the lower arrow will decrease the resistance. If you stop exercising for twenty seconds or longer, or if you press the START/PAUSE button, a tone will sound, the console will pause, and the TIME display will begin to flash. In addition, the resistance of the pedals will return to the minimum setting. To restart the console, press the START/PAUSE button or simply begin striding. 4 Follow your progress with the four displays. As you exercise, the four displays will provide continuous feedback (see paragraphs 3, 4, 5, and 6 on page 9). 5 Turn off the power. If the pedals are not moved and the console buttons are not pressed for ten minutes, the power will turn off automatically. 1 2 Turn on the power. See step 1 at the left. Select one of the six workout programs. Press the MODE button repeatedly to select the desired program. An indicator will light to show which program you have selected. Programs 1, 2, and 3 are twenty-minute programs; programs 4, 5, and 6 are thirty- minute programs. Indicator 3 4 5 Start the program. Press the START/PAUSE button and begin striding. As you exercise, the resistance of the pedals will periodically change as shown by the profiles on the left side of the console. (Note: If the resistance is too high or too low, it can be adjusted with the RESIS. button. Pressing the upper arrow on the button will increase all resistance settings of the program; pressing the lower arrow will decrease all resistance settings.) The program will continue until no time remains in the TIME display. To pause the program before the program is completed, press the START/PAUSE button. A tone will sound, the console will pause, and the TIME display will begin to flash. In addition, the resistance of the pedals will return to the minimum setting. (Note: The program will also automatically pause if the pedals are not moved for twenty seconds.) To restart the program, press the START/ PAUSE button or simply begin striding. After a moment, the resistance of the pedals will return to the current program setting. Follow your progress with the four displays. During the program, the four displays will provide continuous feedback. Turn off the power. If the pedals are not moved and the console buttons are not pressed for ten minutes, the power will turn off automatically. 10 MAINTENANCE Inspect and tighten all parts of the elliptical crosstrainer regularly. Replace any worn parts immediately. For smooth operation of the elliptical crosstrainer, the incline frame should be kept clean. Using a soft cloth and mild detergent, clean dust and other residue from the incline frame where the wheels move along it. Other parts of the elliptical crosstrainer can also be cleaned in this manner. Never use abrasives or solvents to clean the elliptical crosstrainer. Wheel Incline Frame LUBRICATING THE INCLINE BRACKET You should regularly lubricate the incline bracket and the bolt on which it pivots. Apply a small amount of grease from the included grease packet to the bolt and between the bracket and the upright. Incline Bracket Bolt Upright 11 CONDITIONING GUIDELINES The following guidelines will help you to plan your exercise program. Remember that a proper diet and adequate rest are essential for successful results. WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems. EXERCISE INTENSITY Whether your goal is to burn fat or strengthen your cardiovascular system, the key to achieving the desired results is to exercise with the proper intensity. The proper intensity level can be found by using your heart rate as a guide. For effective exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. ...