Model No. Serial No. The model number and serial number are found in the location shown below. Write the model number and serial number in the space above. Serial Number Decal QUESTIONS? At FreeMotion Fitness, we’re committed to providing complete customer satisfaction. If you have questions, see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual. CAUTION Read all precautions and instructions in this manual before using this equipment. Keep this manual for future reference.
TABLE OF CONTENTS How to Contact Customer Care . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 SECTION 1 Important Precautions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 Before You Begin . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 How to Assemble the Elliptical Trainer . . . . . . . . .
HOW TO CONTACT CUSTOMER CARE If you have questions after reading this manual, or if you require assistance, please contact Customer Care at the address and phone number listed below.
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read the following important precautions and information before operating the elliptical trainer. 1. It is the responsibility of the owner to ensure that all users of the elliptical trainer are adequately informed of all warnings and precautions. 9. Always wear appropriate exercise clothes and athletic shoes when operating the elliptical trainer. Do not wear loose clothes that could become caught on the elliptical trainer. 2.
BEFORE YOU BEGIN Congratulations for selecting the revolutionary FREEMOTION® elliptical trainer. The FREEMOTION elliptical trainer offers an impressive array of features to make your workouts more effective and enjoyable. manual. To help us assist you, please note your product model number and serial number before calling. The model number and serial number can be found on a decal attached to the elliptical trainer (see the front cover of this manual for the location of the decal).
HOW TO ASSEMBLE THE ELLIPTICAL TRAINER Assembly requires two persons. Set the elliptical trainer in a cleared area and remove all packing materials. Do not dispose of the packing materials until assembly is completed. Assembly can be completed using the included hex keys. 1. Lift the left Handlebar Arm (17) to the position shown. Attach the left Handlebar Arm to the Left Handlebar (19) with two 3/8" x 5/8" Shoulder Screws (55).
3. Attach the Upright Cover (29) to the Upright (2) with three #8 x 1/2" Button Head Screws (92). Attach the Water Bottle Holder (26) to the Frame (1) with four #8 x 1/2" Button Head Screws (92).
HOW TO SET UP THE ELLIPTICAL TRAINER HOW TO MOVE AND LEVEL THE ELLIPTICAL TRAINER Make sure that the power cord is unplugged. (Note: If a CATV cable is connected to the elliptical trainer, it may be necessary to disconnect the cable if the elliptical trainer will be moved far.) Next, see the left inset drawing and locate the two leveling feet under the rear of the frame. Turn the leveling feet so that they are not touching the floor.
HOW TO CONNECT A CATV CABLE If your elliptical trainer has a Workout TV console, a CATV cable must be connected to the elliptical trainer for cable TV stations to be viewed. Locate the cable jack on the front of the elliptical trainer. Connect the CATV cable to the cable jack. Cable A satellite receiver, VCR, or DVD player can also be connected to Jack the elliptical trainer. Connect a CATV cable from the coaxial output on your equipment (usually labeled TV OUT or RF OUT) to the cable jack.
HOW TO USE THE BASIC CONSOLE Matrix Main Display the pedals to keep your heart rate near a target level during your workouts. Note: The PULSE programs require the use of a Polar®-compatible chest pulse sensor (not included). FEATURES OF THE CONSOLE The Basic console offers an impressive array of features designed to help you get the greatest benefits from your exercise on the elliptical trainer.
THE BUTTONS OVERVIEW OF THE CONSOLE The CLEAR button—This button is used to reset the console. When this button is pressed, the main display will be reset and the words “PLEASE SELECT A PROGRAM TO BEGIN” will scroll across the main display. Note: If one program is started and then a different program is selected, the main display will not be reset unless the CLEAR button is pressed before the second program is selected.
Speed/RPM—The right end of the main display will show your pedaling speed, in miles per hour or kilometers per hour, and your pedaling cadence, in revolutions per minute (RPM). The display will change from one number to the other every few seconds. THE MAIN DISPLAY The main display will display a variety of text messages to guide you through your workouts.
When the QUICK START mode or the MANUAL program is selected, the matrix will show the resistance settings that you select. Flashing Column When a PULSE program is selected, the matrix will display a heartbeat graphic. Each time a heartbeat is detected, an additional peak will appear in the display. THE PULSE SENSOR If there are thin sheets of plastic on the metal contacts on the pulse sensor, peel off the plastic.
After every 30 seconds that you exercise, a tone will sound and the next column to the right will begin to flash. When you have exercised for 8 minutes, the same column will continue to flash, and all columns of indicators will shift one position to the left. The columns of indicators will continue to shift to the left after every 30 seconds, until you are finished exercising.
3 segment of the program, the left column of the matrix will flash. During the last four seconds of the first segment, the column to the right will also flash. When the first segment ends, a tone will sound and the column to the right will continue to flash. Enter your age. A moment after the program is selected, the words “ENTER AGE” and an age setting of 35 will appear in the main display.
segment. Note: The same resistance setting may be programmed for two or more consecutive segments. HOW TO USE THE RANDOM PROGRAM The RANDOM program will automatically change the resistance of the pedals during your workout. Each time the program is selected, the resistance settings of the program will be different. 1 During the proFlashing Column gram, the matrix will show your progress and the resistance settings of the program.
8 Next, the words “CONSTANT MODE” will appear in the main display. If you plan to use the CONSTANT PULSE program, press the ENTER button. If you plan to use the VARIABLE PULSE program, press the + or – button beside the ENTER button so that the words “VARIABLE MODE” appear in the main display; then press the ENTER button. Follow your progress with the main display. See THE MAIN DISPLAY on page 11. 9 Measure your heart rate if desired. See THE PULSE SENSOR on page 12.
The program is divided into 30-second segments. One target heart rate setting is programmed for each segment. Note: If the CONSTANT PULSE program is selected, the same target heart rate setting is programmed for all segments. HOW TO USE THE INTERVAL PROGRAM The INTERVAL program will automatically change the resistance of the pedals to simulate a series of hills as it guides you through an effective interval training workout.
8 Begin exercising. HOW TO USE THE PLATEAU PROGRAM See step 7 on page 15. 9 During the PLATEAU program, the resistance of the pedals will gradually increase, remain constant for several segments, and then gradually decrease. Follow your progress with the main display. See THE MAIN DISPLAY on page 11. 10 1 Measure your heart rate if desired. See HOW TO ACTIVATE THE CONSOLE on page 10. See THE PULSE SENSOR on page 12. 11 Plug in the power cord or begin pedaling to activate the console.
4 HOW TO USE THE FOOTHILLS, PEAKS, AND ALL-TERRAIN PROGRAMS See step 4 on page 14. During the FOOTHILLS program, the resistance of the pedals will gradually increase and then gradually decrease. The number of times that the resistance will increase and decrease will depend on the maximum resistance setting and the intensity level that you select. 5 Enter a program time. See step 5 on page 14. 6 Enter a maximum resistance setting. See step 6 on page 15.
6 HOW TO USE THE MAINTENANCE MODE The main display can display text messages in English, International English, German, Spanish, Italian, or French. To change the language, press the + and – buttons beside the ENTER button. The console features a maintenance mode that allows you to access information and to view and change default settings. Follow the steps below to use the maintenance mode. 1 Plug in the power cord or begin pedaling to activate the console.
MAINTENANCE AND TROUBLESHOOTING Most problems can be solved by following the simple steps below. Find the symptom that applies, and follow the steps listed. If further assistance is needed, see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual. WEEKLY MAINTENANCE Inspect and properly tighten all external parts of the elliptical trainer. Clean the elliptical trainer with a small amount of mild multi-purpose cleaner applied to a 100% cotton cloth.
7. SYMPTOM: THE PEDALS SLIP OR GIVE ON THE POWER STROKE OF EACH REVOLUTION 7 If the pedals slip on the power stroke, the drive belt is slipping. You will need to adjust the tension of the drive belt. Remove the nine 1/4" x 3/4" Button Head Screws (59) from the Left Side Shield (6), and pivot the Left Side Shield to the side. 6 59 Remove the Right Side Shield (7) in the same way. 59 59 59 Note: For clarity, the left pedal disk is not shown.
EXERCISE GUIDELINES 3 FACTORS IN A SENSIBLE DIET Your target heart rate (THR), is the rate at which you would like your heart to work during aerobic exercise. It is expressed as a percentage of your maximum heart rate (MHR). MHR is the maximum number of times that your heart can pump during one minute. To determine your approximate MHR, subtract your age (in years) from 220. This is only an estimation of your MHR—only clinical stress testing can provide an actual MHR reading.
3. 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 to 30 seconds, then relax. Repeat 3 times for both legs. Stretches: Hamstrings, lower back, and groin. WEIGHT LOSS TIPS At least four, 30-minute workouts per week, along with a reduced-calorie diet, are recommended if you are trying to lose weight.
“T” is for the time or duration of your workout. Beginning trainer may wish to start with 5 to 10 minutes of aerobic activity. Those in average physical condition should exercise for 20 to 30 minutes. Highly fit people, or people who want to lose weight, should exercise for 30 to 60 minutes. The key is to maintain your target heart rate for the duration of the workout period.
WORKOUT TIPS Move on to the Fitness Level only when you feel ready and your heart rate has moved below your target heart rate zone. Full-body conditioning helps take care of many of life's aches and pains. However, it takes time for your body to adapt to any new routine. Below are some tips that will help ease you into your new FREEMOTION routine. The Fitness level usually lasts 12 to 20 weeks. (It may last longer, depending on your fitness goals.
PART LIST R1006A To locate the parts listed below, see the EXPLODED DRAWING on pages 29, 30, and 31. 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 46 47 48 49 50 1 1 1 1 2 1 1 1 2 1 1 1 1 1 1 1 2 2 1 1 1 1 2 2 1 1 1 2 1 1 2 1 2 4 4 4 2 2 2 2 4 14 4 2 4 4 6 4 4 2 Description Key No. Qty.
Key No. Qty. 101 102 103 # 1 1 2 11 Description Key No. Qty. Upper CATV Cable Lower CATV Cable #8 x 3/8" Screw #10 x 1/2" Console Back Screw # # # 1 1 2 Description User’s Manual Bookrack Side Shield Trim Note: “#” indicates a non-illustrated part. Specifications are subject to change without notice. If parts are missing or damaged, or if replacement parts are needed, see HOW TO CONTACT CUSTOMER CARE on page 2 of this manual.
EXPLODED DRAWING A R1006A 34 35 33 34 69 88 89 47 69 35 85 48 48 27 35 2 103 86 47 49 69 86 86 30 34 48 33 29 47 85 86 34 69 35 97 91 90 92 26 96 42 76 74 75 92 31 46 46 31 46 46 102 50 70 57 70 101 1 77 78 51 79 95 80 15 81 50 82 36 53 98 36 32 25 37 59 42 71 37 59 29 36
EXPLODED DRAWING B R1006A 59 5 59 64 7 63 73 59 59 9 8 52 63 52 3 52 59 62 52 9 6 62 58 4 59 5 59 59 59 59 30
EXPLODED DRAWING C R1006A 42 39 94 66 41 45 84 55 23 20 56 39 42 23 19 16 17 40 42 40 66 94 41 45 42 13 56 21 84 83 55 11 10 61 83 28 65 17 60 42 44 84 72 43 43 56 41 45 66 94 42 12 22 24 14 18 55 99 87 99 67 67 54 54 67 31 93 100 38 93 68 59
FreeMotion Fitness, Inc. • 1096 Elkton Drive, Suite 600 • Colorado Springs, CO 80907 Part No. CC7147 R1006A Printed in USA © 2006 ICON IP, Inc.
