F | T N E $ $

Elliptical Trainer

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iNSTRUCTiON

W W W 0 M E G F I T S C 0 M

iNTRODUCTiONThank you for purchasing the CO- E 130 elliptical trainer. Please take time to read these

instructions which have been written to ensure that you get the very best from your

purchase.

SAFETY

_ ARNING: To reduce the risk of serious inju_, read the followingimportant precautions before using the elliptical trainer.

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Use the elliptical trainer onmy in the waydescribed in this instruction book.

Ensure that the voltage of the electrical

supply is the same as that indicated

on the rating plate of the ACAdapter.

It is the responsibility of the owner toensure that aimusers are adequatelyinformed of all precautions.

Use the elliptical trainer indoors on a

level surface. Keep the elliptical traineraway from excessive moisture anddust.

The safety level of the elliptical trainercan be maintained only if it isexamined regumadyfor damage andwear. Replace defective componentsimmediately, if there are any defectivecomponents, do not use the ellipticaltrainer.

7. The elliptical trainer should not beused by persons weighing more than

150kg or 300LB.

. Wear appropriate clothing and athletic

shoes when exercising; do not wearloose clothing orjewemry that may get

caught in moving parts.

9. If you feel pain or dizziness while

exercising, stop immediately and cooldown.

10. The pulse sensor is not a medicaldevice. Several things, including user

movement, may affect the accuracy ofthe sensor. The sensor is intended

only as an exercise aid in determining

general heart rate trends.

11. The elliptical trainer is intended forhome use only.

6. Keep unsupervised children awayfrom the elliptical trainer at aH times.

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iNTRODUCTiON ............................................................................... 2SAFETY PRECAUTIONS ................................................................. 2PARTS LiST ..................................................................................... 4TOOLS LiST ..................................................................................... 5

ASSEMBLING .................................................................................. 6Front and rear supports ............................................................................. 6Handlebar post and foot bar assembly ..................................................... 7Foot plates ................................................................................................ 8Foot bars ................................................................................................... 9

Hand grips ............................................................................................... 10Handlebar ................................................................................................ 11Console ................................................................................................ 12

PREPARING THE CONSOLE FOR USE ...................................... 13

AC adapter ......................................................................................... 13

USING THE ELLiPTiCAL TRAINER ............................................... 14Normal exercise position ........................................................................ 14Pulse monitor position ............................................................................ 14Using the Console ................................................................................. 15AC adapter .......................................................................................... 15

CONDiTiONiNG GUiDELiNES ........................................................ 20TARGET HEART RATE .................................................................. 20

BEGINNER'S GUIDE ...................................................................... 24Workout tips ............................................................................................ 24How to begin ........................................................................................... 24

STRETCHING GUIDE ..................................................................... 25SPECiFiCATiONS ........................................................................... 32

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LiST

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1 Mainframe2 Frontsupporttube3 Tnm4 Rearsupporttube5 Handlebarpostandfootbarassembly6 ConsoleUpcable7 ConsoleDowncable8 Footplate

TOOLS LiST

9 Plastic sleeve

10 Retaining bolt11 Plastic cover

12 Hand grips13 Handlebar14 Front console mount15 Rear console mount16 Console

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17 Multi Spanner18 Hexagonal key 6 mm

19 Multi tool20 Multi tool

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STEP 1 OF 7

FRONT AND REAR SUPPORTS

FiG 1

1. Tilt the main frame (1) backwards and fit the front support tube (2) onto the mainframe (fig 1). Ensure that the rubber feet face downwards.

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Secure with the nuts and washers provided. Tighten the nuts using the tool (17)provided.

Fit the plastic trim (3) with the two screws provided. Tighten the screws using thetool (17) provided.

Repeat steps 1 and 2 for the rear support tube (4) but, at step 1, tilt the main frameforwards.

Note: Make sure the shaped washers follow the profile of the main frame.

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STEP 2 OF 7

HANDLEBAR POST AND FOOT BAR ASSEMBLY

FiG 2

1. Connect the console 'Up' cable (6) to the console 'Down' cable (7) (fig 2).

Note: To make assembly easier, do not remove the packing securing thefoot bars.

2. insert the handlebar post and foot bar assembly (5) into the main frame (1), andsecure in place with the four set screws and washers. Tighten using the 6mmhexagonal key (18).

Note: Make sure the shaped washers follow the profile of the post tube.

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STEP 3 OF 7

FOOT PLATES

FiG 3

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2.

Remove the packing from the first foot bar (A).

Attach the foot plate (8) to the foot bar (A) with the two screws supplied using the 6 mmhexagonal key (18). The foot plates are handed and should be fitted with the fiat edgeon the inside and the chevrons sloping backwards.

Note: Be careful when installing the screws as the plastic threads in the foot plates areeasily damaged.

3. Repeat steps 1 and 2 for the other foot plate.

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GSTEP 4 OF 7

FOOT BAR S

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Remove the protective rubber cap from the spindle (A) and slide the protective plasticsleeve (9) onto the spindle.

Fit the connecting rod (B) over the spindle (A) and rotate the connecting rod until itlocates on the square end of the spindle.

3. Install the retaining bolt (10) in the end of the spindle and tighten with tool (17) and themulti tool (19)

Note: The blue substance on the bolt is thread lock. If the bolts are removed for anyreason they should be cleaned and fresh thread lock applied.

4. Install the plastic cover (11) in the end of the connecting rod.

5. Repeat steps 1 to 4 for the other foot bar, making sure this connecting rod (C)is diametrically opposite the first one fitted.

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STEP 5 OF 7

HAND GRIPS

FiG 5

1. install the hand grips (12) into the hand bars (5). The hand grips are handed so makesure the top of the handle faces forward when installed.

2. Secure with the three screws supplied and tighten with the 6mm hexagonal key (18).

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GSTEP 6 OF 7

HANDLEBAR

FiG 6

= Attach the handlebar (13) to the handlebar post and foot bar assembly (5) with the twobolts and washers.

2. Tighten the bolts with the 6mm hexagonal key (18) provided.

Note: Be careful not to trap the two sensor cables when fitting the handlebar.

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GSTEP 7 OF 7

CONSOLE

FiG 7

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1. Attach the front console mount (14) to the handlebar post and foot bar assembly (5),using the two screws provided and partially tighten with the tool (17). Do not fully tighten.

2. Attach the rear console mount (15)to the base of the console (16) using the fourscrewssupplied and tighten with the tool (17).

3. Plug the sensor cable (A) and the console down cable (7) into the rear of the console (16).

4. Attach the rear console mount (15) to the front console mount (14) with the five screwssupplied and tighten with the tool (17).

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STEP 7 OF 7 (CONT'D)

CONSOLE (CONT'D)

FiG 7 (CONT'O)

Note: Take care to ensure that neither the sensor cables or console Up/Down cablesare trapped between two halves of the console mount.

5. _ghtenthefivescrewsandthetwoleftlooseinsteplwiththetool(17).

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ELLiPTiCALPREPARATION FOR USE

Place the Elliptical Trainer on a firm flat floor.

Position the Elliptical Trainer such that thetrailing power cable does not present a triphazard.

Make sure the Elliptical Trainer is stable byadjusting the four levelling feet under the frontand rear support tubes (2) and (4).

NORMAL EXERCISEPOSiTiON

Stand on the foot plates and grasp the handgrips. Exercise using both arms and legs.

PULSE MONITOR POSiTiON

,_The pulse monitor is not amedical device.

The pulse monitor is intended only as anexercise aid indetermining general heart ratetrends.

Stand on the foot plates and grip the handlebarso that your hands contact the sensors.

Note: Several things, including usermovement, may affect the accuracyof the sensor.

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USING THE CONSOLE

The elliptical trainer is equipped with a programmable console to heJp you reach your fitnessgoals. The console provides different programs designed to meet your exerciserequirements. In addition, the console has a wide variety of modes that enable you tomonitor your performance as you exercise.

The console is powered from the mains supplyvia an adapter.

AC ADAPTER

Plug the AC Adapter into the AC in jack at therear of the elliptical trainer. Connect the 2 pinplug to the AC socket.

If held, the up and down buttons willswitch between the MANUAL and

PROGRAM modes automatically.

SWiTCHiNG ON, Switch on the mains suppJy. The console

will emit a BEEP and reset itself.

SWiTCHiNG OFF

, if the console is not used for severaJ

minutes, it switches off automatically andresets all values to zero. Press any buttonto switch the console back on again.

• To switch the console off, switch off and

unplug the adaptor from the AC supply.

TRAiNiNG WITH NO PRESET

FUNCTION. Press the RESET button for more than 2

seconds to dear the previous program.

• MANUAL and PROGRAM will be flashingon thetop screen. Press the START/STOP button to select MANUALwith no presetfunctions.

• The lower display will show '1' and the corresponding resistance row pattern will bedisplayed. Whilst you are training you can change the resistance level using the UP/DOWNbuttons.

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ELLiPTiCAL

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When you start training, the main screen will be setto SCAN mode. To select a particularfunc_on use the MODE button.

You can stop training at any time by pressing the START/STOP button.

When you stop training, all the functions (except PULSE) will show the accumulated datafrom the training session.

To start a new training program, press the RESET button for more than 2 seconds to clear

the previous program.

TRAiNiNG WiTH MANUAL PRESET FUNCTION -except watt target

• Press the RESET button for more than 2 seconds to clear the previous program.

, MANUAL and PROGRAM wilJbe flashing on the top screen. Press the UP/DOWN

buttons to select MANUAL and then press the MODE button to enter the selection.

, The lower display will show '1' and the corresponding resistance row pattern will be

displayed. Press the UP button to increase the resistance level and press the MODE

button to enter. The resistance levels go from 1 (lowest) to 16 (highest).

• TheTIMEontheupperdisplaywillbefleshing. PresstheUPIDOWNbuttonstosetthe

target time and press the MODE button to enter. You can set the Distance, Calories andPulse, as required, in the same way. Press the MODE button to move to the next function.

° To start training, press the START/STOP button. The preset functions, except pulse, will

either count down from the preset (time) or up from zero (distance and calories).

• During training, pressing the UP/DOWN buttons will change the resistance level.

During training, you can stop at any time by pressing the START/STOP button. When a

preset target is reached, the computer will beep and a flashing P WIllappear in the top

lefthand corner of the upper display. The display will stop. The manual preset functions will

show the accumulated data for the session. The preset function will return to its presetvalue.

When the monitor is stop, the preset function (except PULSE) will show its count downdata, others will show the accumluated training data. If the monitor is stop due to thetarget is achieved, the monitor will have beep alarms to remind you, and display thefunction target again after alam is over.

You can use the same preset function again by pressing the START/STOP button or you

can press the MODE button to select a function to set a new preset value.

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ELLiPTiCALTRAINING WiTH MANUAL PRESET FUNCTION - with Watt target preset

If you have preset Watt datas, the training resistance level will be adjusted automaticaUyaccording to the training speed and RPM.

if you see the symbol _[' on the monitor, it means your training speed is slow that theresistance level will be increased automatically to maintain the preset watt.

if you see the symbol A. on the monitor, it means the speed is fast that the resistancewill be decreased automatically to maintain the preset watt.

if you see the symbol --- and _' on the monitor, it means your current speed is too slowand the resistance has been achieved to the maximum level. The Monitor alarms

beeps 3 times to remind you to increase your training speed. If you maintain the sametraining speed for 1 minute, the monitor wiJl ring 6 times for 30 seconds and stop thesystem automatically.

if you see the symbol --- and ,A, on the monitor, it means your current speed is too fastand the resistance has been droped to the minimum level. Monitor will beep 3times to remind you to decreasing training speed, if you maintain same trining speedfor 1 minute, the monitor will ring 6 times for 30 seconds and stop the system automatically.

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TRAiNiNG WiTH PROGRAM FUNCTION

• Press the RESET button for more than 2 seconds to dear the previous program.

• MANUAL and PROGRAM will be flashing on the top screen. Press the UP/DOWN

button to select PROGRAM and press the MODE button to enter.

• The lower display wW show '1' and the corresponding resistance row pattern will be

displayed. Press the UP/DOWN buttons to select a progam profile between 1 and ] 2.

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Press the MODE button again and TIME will start flashing on the top display. Press the

UP/DOWN buttons to set the target time and press the MODE button to enter. You can set

the Distance, Calories and Pulse, as required, in the same way. Press the MODE button tomove to the next func_on.

To start training, press the START/STOP button. The preset functions, except pulse, will

either count down from the preset (time) or up from zero (distance and calories).

During training, pressing the UP/DOWN buttons will change the resistance level.

During training you can stop at any time by pressing the START/STOP button. When a

preset target is reached the computer will beep and a flashing P will appear in the top

lefthand comer of the upper display. The display will stop. The non preset functions will

show the accumulated data for the session. The preset function will return to its presetvalue.

You can use the same preset function again by pressing the START/STOP button or you

can press the MODE button to select a function to set a new preset value.

To clear the program, press the RESET button for more than 2 seconds and you will return

to the initialscreen with MANUAL and PROGRAM flashing.

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ELLiPTiCALTRAINING iN USER PROFILE MODE

• Press UP/DOWN to increase or decrease training level when select User Training mode.

, Press UP/DOWN/MODE to preset your own profile for training. You can stop profilesetting mode by pressing the MODE button for more than 2 seconds.

, Press UP/DOWN/MODE to set target function datas of Time, Distance, Calories, andPulse. Each function (except PULSE) will start count down when the training starts.

• During training, you may press UP/DOWN/MODE to adjust resistance level PressSTART/STOP to start trining with USER mode.

• The computer will beep to remind you once each function target has count down to zero(except PULSE) and stop at same time.

TRAiNiNG iN TARGET H.R. MODE

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Press ST/STOP to start training with TARGET H.R. mode.

When TARGET H.R. training mode is selected, the console will ask you to input your age.Press UP/DOWN/MODE to set the age. This data is key point for the proper target heartrate datas calculation by the console.

Press UP/DOWN/MODE to select different percentage of target heart rate figures youwould like to achieve for your training. You can seJect between 55%, 75%, 90%, or youmay input manually a target heart rate figures for training.

When training in TARGET H.R. mode, resistance level is not adjustable.

Resistance level will be adjusted automatically as according to you actual heart rate figures.Jfyour current heart rate figures is under preset, the resistance level will be increased 1level per 30 seconds till level 16 to achieve the preset heart rate figures. If your currentheart rate figures is exceed preset, the resistance level will be decreased 1 level per 15second till level 1. If your heart rate figure is still exceed the preset, the resistance levemdecreased to level 1 for 30 seconds, the computer will beep to remind you and stop atsame time.

• Press UP/DOWN/MODE to set target function datas of Time, Distance, Calories, andPulse. Each function (except PULSE) will start count down when the training starts.

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PTICALFUNCTION PRESET

Each function target preset range is as below •

TIME:

DISTANCE:

CALORIE:

PULSE:

WATT:

Preset area is from 00:00 to 99:00, each increment is 1:00 (minute).

Preset area is from 0.00 to 99.90, each increment is 0.10 km or mile.

Preset area is from 0 to 990, each increment is 10 cal.

Preset area is form 30 to 240, each increment is 1 BPM.

Preset range is from 10 watt to 250, each increment is 10 watts.

The profile unit will switch forward according to different preset :

Trainin.q with preset Time tar.qet :

If you have preset Time,each unit of the profiles moves forward to another inper preset time divided by 10

Trainincl without preset Time tarqet, without preset Distance tarclet :

If you do not preset Time,each unit of the profile switches to another per 0.1km or mile in counting up mode.

Traininq without preset Time tarqet, with preset Distance tarqet :

If you do not preset Time, but set the target Distance, each unit of the profileswitches to another per 0.1 km or mile in counting down mode until thetarget is achieved.

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ELLiPTiCAL

SELECTING MODES

The console's mode function enabJesyou to monitor your performance as you exercise andinputvalues for specific exercise parameters.

• Press the MODE button to display the following modes. The mode name will flash on

the display to indicate that it is the selected mode.

• if not already selected, press the MODE button until SCAN appears on the display, to

scan the modes automatically as you exercise.

RPM

• RPM mode displays the flywheel speed.

SPEED

• Speed mode displays your workout speed.

TiME

, Time mode displays the eJapsed workout time in minutes and seconds. The computerautomatically counts up from 0:00 to 99:00 in one second intervals. You can set the

time to count down from a preset vaJue to zero. Refer to 'Training with program

function' for how to enter preset time.

DISTANCE

, Distance mode displays the cumuDative distance traveled during each workout. You

can set the distance to count up from zero to a preset distance. Refer to 'Training with

program function' for how to enter preset distance.

CALORIES

, Calories mode displays the estimated number of calories burned at any given time

during your workout. The computer counts up in increments of 1.0. After the computer

reaches 999, it resets to zero and starts counting up again.

• You can set the calories to count up from zero to a preset value. Refer to 'Training with

program function' for how to enter preset calories.

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PULSE

, Pulse mode displays your pulse rate in beats per minute during your workout. When

you grip the handlebar, cover the pulse sensors (see 'Pulse monitor position' in the

'Using the elliptical trainer' section). The pulse rate will be displayed after four stable

pulse signals have been detected.

• You can set the pulse to count up from zero to a preset value. Refer to 'Training with

program function' for how to enter preset pulse rate.

RECOVERY

• After finishing a training session, grip the handlebar and cover the pulse sensors (see

'Pulse monitor position' in the 'Using the elliptical trainer' section). Press the

RECOVERY button to start the recovery function. The time will count down for one

minute and measure how near your pulse rate is to normal after the one minute. Your

recovery index is graded between F1 to F6, F1 is the best, F6 the worst.

• By using the recovery program regularly, you can monitor your fitness. As your fitness

improves, your recovery index will come down.

EXPLAiNiNG PROGRAM PROFILES

The program profiles illustrate how the work resistance changes during the program.

The more black blocks the higher the work resistance.

If you have a preset time target, each column of the program profile lasts for 1/10 of thetotal time.

if you have a preset distance target or no target set, each column of the program

profile lasts for 0.1 km.

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The following guidelines will help you to plan your exercise program. Remember thatproper nutrition and adequate rest are essential for successful results.

A WARNING: Before beginning this or any exercise program, consult yourdoctor. This is particularly important for people over the age of 35 or thosewith health problems.

WHY EXERCISE?Exercise has been proven essential for good health and general well being. Regularexercise will :

• Relieve tension and stress

• Provide enjoyment and fun• Stimulate the mind

• Help maintain stable weight• Control appetite• Boost self-image• improve muscle tone and strength• improve flexibilityoLower blood pressure• Relieve insomnia

TRAJNiNGZONEAGE i MIN-MAX (BPM)

20 133 -167

25 132 -166

30 130 -164

35 129 -162

40 127 -161

45 125 -159

50 124 -156

55 122 -155

60 121 -153

65 119-151

70 118-150

75 117-147

80 115-146

85 114-144

Note: This is a guide only andperformance will depend onthe fitness and condition

(health) of the person usingthe elliptical trainer.

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Jfyou're beginning an exerciseprogram, you should check with yourdoctor if:

[] You have been diagnosed with heartproblems, high blood pressure orother medical conditions.

[] You have not exercised for over a year.

[] Jfyou are over 35 and do not currentlyexercise.

[] You are pregnant.

[] You have diabetes.

[] You have chest pain, or experiencedizziness or fainting spells.

[] You are recovering from an injury orillness.

WORK=OUT TIPS[] Always perform stretching exercises

both before and after your work-outsee page 23.

[] Start slowly, doing too much too sooncan lead to injuries.

[] If you are sore or tired, give yourself afew extra days to recover.

HOW TO BEGIN[] Start with two or three 15 minute

sessions per week with a rest daybetween work-outs.

Warm-up for 5 to 10 minutes withgentle movements like walking orswinging your arms in a circle and thenstretch the muscles you'll use duringyou rwork-out.

increase the pace and resistance toslightly harder than comfortable andexercise for as long as you can. Youmay only be able to exercise for a fewminutes at a time, but that will changequickly if you exercise regularly.

End each work-out with a 5-minutecool down with the resistance set to alow level. You should then stretch the

muscles you've just worked to preventinjury and cramp.

increase your work-out time by a fewminutes each week until you can workcontinuously for 30 minutes persession.

[] Don't worry about distance or pace.For the first few weeks, focus onendurance and conditioning.

How hard should you work?

When exercising, you should try to stay within your Target Heart Rate (THR) zone.

The table on the previous page will tell you the THR for your age. This is only aguide and will depend on the fitness and condition (health) of the person usingthe eUiptical trainer.

Always be aware of how you feel when you exercise, if you feel dizzy or light-headed, stop immediately and rest. if you're not breaking a sweat, speed it up!

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GGTiPS FOR STRETCHING

• Begin with gradual mobility exercisesof all the joints, i.e. simply rotate thewrists, bend the arm and roll yourshoulders. This will allow the body'snatural lubrication (synovial fluid) toprotect the surface of your bones atthese joints.

Always warm up the body beforestretching, as this increases blood flowaround the body, which in turn makesthe muscles more responsive.

. Start with your legs, and work up thebody.

Each stretch should be held for at least

10 seconds (working up to 20 to 30seconds) and usually repeated about2 or 3 times.

, Do not stretch until it hurts. If there's

any pain, ease off.

, Don't bounce. Stretching should begradual and relaxed.

• Don't hold your breath during a stretch.

, stretch after exercising to preventmuscles from tightening up.

. stretch at least three times a week to

maintain flexibility.

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CALF STRETCH

Stand with one leg in front of the other,both feet facing forwards and the frontleg bent (the knee should be above theankle).

Press the heel of the back leg into thefloor until you begin to feel the calfmuscle in the back of the rear legstarting to stretch.

Note. Keep your back and rearleg straight when performing thisstretch.

, Slide the rear leg backwards toincrease this stretch if required.

HAMSTRING STRETCH

Sit with one leg extended. Bring theother leg towards you and rest thesole of that foot onto the inner thighof the extended leg.

Keeping your shoulders square,reach forward towards your toes asfar as possible, hold for the requiredcount and then relax.

Note: Keep your shoulderssquare when performing thisstretch.

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QUADRICEPS STRETCH

With one hand against a wail forbalance, reach back and grasp onefoot with your other hand. Bring yourheel as close to your buttocks aspossible. Hold for the required countand then relax.

iNNER THIGH STRETCH

Sit with the soles of your feettogether and your knees outward.Pull your feet toward your groin areaas far as possible. Hold for therequired count and then relax.

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TOE TOUCH STRETCH

• Stand with your knees bent slightlyand slowly bend forward from yourhips.

Allow your back and shoulders torelax as you reach down toward yourtoes, stretch as far as possible. Hold

for the required count, then slowlyreturn to the upright position andrelax.

GLUTES (BUTTOCKS) STRETCH

Sit up with your right leg stretchedoutwards, place your left foot over yourright leg at the knee joint, placing yourfoot fiat on the floor.

Use your right arm to pull the bentknee across your body until you beginto feel a stretch in the left buttock. Hold

for the required count and then relax.

, Repeat using the opposite arms andlegs.

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LOWER BACK

• Lie on your back with your kneesbent.

Keeping your upper back firmly onthe floor, allow your knees to fall toone side, your lower back will rotatenaturally. Hold for the required countand then relax.

. Repeat on the other side.

Note. If any pain is felt avoid thisstretch.

UPPER ABDOMINALS STRETCH

, Lie on your stomach with yourforearms flat on the floor, palmsfacing down.

Try to lift your head upwards whilelooking forwards at aimtimes, takingthe weight onto your forearms andallowing your hips to relax into thefloor. Hold for the required count andthen relax.

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UPPER BACK

• Start off on all fours looking downtowards the floor.

Push your shoulders as high aspossible, imagine a wire placedbetween your shoulder blades liftingyou. Hold for the required count, thenrelax.

Note: This stretch is sometimescalled the cat stretch.

CHEST STRETCH

, Stand up and place both hands onthe small of your back (just aboveyour backside).

• Keeping your hands where they are,slowly push your elbows together,and push your chest outwards.

Note. Keep your elbows as highas possible during this stretch.

, Hold for the required count, thenrelax.

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DELTOIDS SHOULDER STRETCH

* Stand up and place one arm acrossthe front of the body.

, Use the other arm to push theoutstretched arm into your chest.

Note: Push at the point just abovethe elbow.

, Try to keep the arm straight andbreathe normally. Hold for the requiredcount and then relax.

ALL OVER STRETCH

, Stand with your feet shoulder widthapart and your knees slightly bent.

Place your hands above your headwith your thumbs touching. Reach upevenly as high as possible, and holdfor the required count and then relax.

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SPECIFICATIONS

Dimensions (L x W x H) 1370 mmx 710 mm x 1530 mm52 inx28inx61 in

Net Weight 38.2kg / 841b

Maximum User Weight 150kg / 3001b

Please note that the specifications are subject to change without notice.

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