User manual FITNESSQUEST NEW BALANCE 9.5 ELLIPTICAL

[. . . ] 9. 5e OWNER'S MANUAL FOR MAXIMUM EFFECTIVENESS AND SAFETY, PLEASE READ THIS OWNER'S MANUAL BEFORE USING YOUR NEW BALANCE 9. 5e ELLIPTICAL TRAINER TABLE OF CONTENTS Important Safety Instructions . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2 Unit Warning Labels . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Specifications & Parts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3 Introduction . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 4 Assembly Instructions. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5-8 Getting Started . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9 Using Your New Balance 9. 5e Elliptical Trainer . . . . . . . . . . . . . . . . . . . . . . . . . 9-10 Operating the Computer . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11-13 Exercise Guidelines . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 Knowing the Basics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14 A Complete Exercise Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14-15 Aerobic Exercise: How Much?. . . . . . . . . . . . . . . . . . . . . . . . . . . 15 When to Exercise . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 Measuring Your Heart Rate . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15 -16 Clothing . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Tips to Keep You Going. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16 Heart Rate Target Zone Chart. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17 Warm Up & Cool Down Stretches . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18-19 Care & Storage of Your New Balance 9. 5e . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20 Workout Progress Charts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21-22 Exercise Data Charts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23-24 New Balance Fitness Equipment ©2004 Fitness Quest® Inc. Fitness Quest, Inc. , d/b/a New Balance Fitness Equipment. Patent #6, 390, 954 B1 New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc. [. . . ] Use the UP and DOWN buttons to set the distance. The CALORIE selection should now be flashing. Use the UP and DOWN buttons to set the target amount of calories you would like to burn during your workout. Then press the ENTER button - the AGE selection should now be flashing. Use the UP and DOWN buttons to select your age. Press the START button to begin exercising. NOTE: On PROGRAM 8 you will set your desired Target Heart Rate (which will default to 90 beats per minute ) in place of your AGE. Set the the Target Heart Rate by using the UP and DOWN buttons. USER PROGRAMS (Programs 12, 13, 14, 15) These programs allow you to design and store your own workout course. STEP 1 ­ Begin by pressing the START button for over two seconds. This will clear any other chosen function. STEP 2 ­ The PROGRAM selection will be flashing. Use the UP and DOWN buttons to select a program. Then press the ENTER button - the TIME selection should now be flashing. Use the UP and DOWN buttons to set the time you want to exercise for. Then press the ENTER buttons - the CALORIE selection should now be flashing. Use the UP and DOWN button to set the target amount of calories you would like to burn during your workout. Then press the ENTER button - the AGE selection should now be flashing. Use the UP and DOWN buttons to select your age. Then PROGRAMS 8-11 These unique programs allow the computer to automatically adjust the workout resistance according to your heart rate. Grasp the pulse sensors and hold with a firm grip. If the current Heart Rate is greater than the Target Heart Rate, the computer will decrease the workout resistance on the next interval. If your current Heart Rate is less than your Target Heart Rate the computer will increase the resistance on the next interval. By the resistance changing, the machine will 12 LCD Workout Graphics press the the ENTER button - the first box on the left of the workout display should now be flashing. [. . . ] Raise your hands upward until you feel mild tension in your shoulder and chest region. Lower your arms to their original position and bend your elbows. Release your hands and return them to your sides. 19 CARE & STORAGE OF YOUR NEW BALANCE 9. 5e Care For Your Unit Your New Balance 9. 5e Elliptical Trainer has been carefully designed to require minimum maintenance. However, we recommend the following to keep your unit operating smoothly. [. . . ]