E7 and E7HRC OWNERʼS MANUAL
ELLIPTICAL CROSS TRAINING Proper ergonomics transform workouts Critical ergonomic factors An elliptical cross trainer is a unique combination of a stair climber and a cross-country ski machine, requiring the feet to follow an elliptical motion that typically goes forward or reverse. Some units also include arms that engage the upper body as well.
HEART RATE TRAINING Advances in fitness equipment Heart Rate Training Maximizes Performance Premium cardiovascular machines feature technology that facilitates accurate heart rate monitoring using telemetry or hand sensors. With telemetry, exercisers wear a chest strap, and the machine wirelessly picks up the heartʼs signal and displays the heart rate on the console. Some manufacturers also offer hand sensors that exercisers grip to get a heart rate reading.
IMPORTANT SAFETY INSTRUCTIONS Save these instructions Assembly If you have elected to assemble this product yourself, please read and follow each of the steps in the enclosed assembly instructions. It is recommended that assembly be performed by an authorized retailer. If you have any questions regarding any part or function of your E7, contact your retailer.
CONSOLE Speed Converting from metric to standard This readout will display your speed in miles per hour. First locate the switch on the reverse side of the panel. Flipping the switch to the upper position means your readouts are in the STANDARD format. Flipping the switch down converts the readouts to METRIC. Remember that 1 mile equals 1.6 kilometers. Calories The calories display will show the approximate number of calories you burn during your workout.
CONSOLE Heart Rate Control (only for the E7HRC) Main LED readout Program Function Buttons Calories and Heart Rate readout Time, Weight, Level, and Age readout Speed and Distance readout 1. 2. 5. 6. 3. 4.
BUTTONS Heart Rate Control (only for the E7HRC) Program Function Buttons 1. Automatically shifts display information every 8 seconds, or stays fixed on the information. 2. Start the program 3. Confirm Button 4. Pauses program, or hold for 3 seconds to CLEAR all information to RESET. 5. 6.
THE PROGRAMS The elliptical motion exercise machine is the result of combining the vertical motion of a stair climber and the striding motion of a treadmill. The machine generated elliptical shape is designed to move in both a forward or reverse motion and when combined with the upper body work out supported by the moving handles, train all the bodyʼs major muscle groups: Gluteals, Hamstrings, Quadriceps, Calves, Lats, Chest, Deltoids, Biceps and Triceps.
MANUAL 2. MANUAL Program: The fastest and simplest way to get started. Just get on the machine, input the basic information and start moving. A. B. Press the “Manual” button (the MANUAL light will go on, and the Main Readout will display an “oval” graphic). Set up the Time, using the “+/-” button. Press the “Enter” button, until the WEIGHT light goes on. The Weight Screen will display 150(flashing), us the “+/-” button to adjust.
MANUAL C. Press the “Enter” button, until the AGE light goes on. The Age Screen will display 40(flashing), us the “+/-” button to adjust. D. Press the “Enter” button, until the Main Readout scrolls “PRESS START” E. Press the “Start” button, to start the program. The oval track distance equals .
ALL PROGRAMS A. During all programs, you can adjust the resistance level by using the “+/-” button. B. If you stop pushing the petals for 10 seconds or press the “Clear Reset” button the Main Readout will scroll “PAUSE”. Then will start a 10 minute count down. If there is no motion during these 10 minutes, the program will reset. C. There will be three beeps at the conclusion of the pre-set time.
ALL PROGRAMS D. At the end of the program: The Main Readout will scroll “COOL DOWN”, twice. E. After the display of “COOL DOWN”, the Main Readout will go back to the oval track. F. After the count down, the Main Readout will display “END”.
CARDIO 3. CARDIO program: The gradual increasing and decreasing of the resistance provides a challenging workout along with maximizing cardiovascular benefits. The program is designed to keep your heart rate at 80% of your calculated maximum heart rate. A. Press “Cardio” button (“Cardio” light will go on). B. Setup the “LEVEL”, *Setup the same way as in the Manual program. (on pages 8 and 9). Press “ENTER”. *, Press “ENTER”. D. Setup the “WEIGHT”, , Press “ENTER”. * E. Setup the “AGE”, , Press “ENTER”.
HILLS 4. HILLS program: Like walking or jogging up a hill, the stepped increase of the resistance provides a challenging workout that continually builds resistance and heart rate during the length of the program. Similar to sporting activities such as basketball and soccer. A. Press “Hills” button (“Hills” light will go on). B. Setup the “LEVEL”, *Setup the same way as in the Manual program. (on pages 8 and 9). Press “ENTER”. *, Press “ENTER”. D. Setup the “WEIGHT”, , Press “ENTER”. * E.
INTERVAL 5. INTERVAL program: This program varies the intensity of the workout between low and high resistance to quickly raise and lower the heart rate in 2 minute intervals, similar to endurance type training. The upper and lower resistance levels may be independently adjusted to vary the size of the interval. A. Press “Interval” button (“Interval” light will go on). B. Setup the “LEVEL”, *Setup the same way as in the Manual program. (on pages 8 and 9). Press “ENTER”. *, Press “ENTER”. D.
FAT BURN 6. FAT BURN program: This program does just what the name suggests -gets your heart rate up fast and maintains it at 65% of your calculated maximum heart rate with slight variations to provide optimal calorie burn. A. Press “Fat Burn” button (“Fat Burn” light will go on). B. Setup the “LEVEL”, *Setup the same way as in the Manual program. (on pages 8 and 9). Press “ENTER”. *, Press “ENTER”. D. Setup the “WEIGHT”, , Press “ENTER”. * E. Setup the “AGE”, , Press “ENTER”. * C.
RANDOM 7. RANDOM program: This program provides different combinations of increased and decreased resistance designed to motivate and challenge. Each time this program is selected, the computer generates a new course. A. Press “Random” button (“Random” light will go on). B. Setup the “LEVEL”, *Setup the same way as in the Manual program. (on pages 8 and 9). Press “ENTER”. *, Press “ENTER”. D. Setup the “WEIGHT”, , Press “ENTER”. * E. Setup the “AGE”, , Press “ENTER”. * C. Setup the “TIME”, F.
HEART RATE CONTROL (E7HRC ONLY) Heart Rate programs are designed to add another dimension to your workout by monitoring and adjusting the programs to your calculated maximum heart rate or CMHR, See page 22. Each cardio program also includes the ability to adjust the exercise levels to each userʼs ability. All the earlier programs have a 3 minute warm up period which will safely raise your heart rate to the specific program level.
HEART RATE CONTROL (E7HRC ONLY) 2. HR INTERVAL program: Similar to the earlier Interval program, the added HR program monitors progress towards your maximum heart rate. After the warm up, the computer beeps once and the program will increase resistance to raise your heart rate to 70% of your CMHR. After 2 minutes at that level, the computer will beep twice and the program will increase resistance to 80% of your CMHR.
HEART RATE CONTROL (E7HRC ONLY) 3. HR HILLS program: Similar to the earlier Hills program, the added benefit of the HR program maintains the intensity of your heart rate by starting out at 65% of your calculated maximum heart rate. After maintaining this rate for 2 minutes, the program changes the resistance to get your heart rate to the next level of 75% of your calculated maximum.
HEART RATE CONTROL (E7HRC ONLY) 4. HR CARDIO program: Maximizes calorie burn by keeping your heart rate at 80% of your CMHR. During the initial 3 minute warm up, the levels may be adjusted. After the warm up, the computer will control the levels to maintain your heart rate at the pre-determined level. A. Press “HR CARDIO” button (“HR CARDIO” light will go on). B. Setup the “AGE”, Setup the same way as in the Manual program. (on pages 8 and 9). Press “ENTER”. C.
CROSS TRAINING What is cross training? With more fitness tools available than ever before, today it is easy to cross train, or incorporate variety in workouts such as jogging on Mondays and Wednesdays and lifting weights and swimming on Tuesday and Thursday. Or it can be spending 15 minutes each on a stationary cycle trainer and treadmill for a 45-minute session. Varying workouts ultimately produces the best outcomes whether that means losing weight, running a race or playing better golf.
SIGNS OF OVERTRAINING A little exercise is good for you, so more must be better, right? Well, sometimes more is just that-more. In the search for better health and fitness, it is sometimes difficult to quell oneʼs enthusiasm and take a break from exercise. But if exercise is leaving you more exhausted than energized, you could be suffering from a case of overtraining. Individuals who excessively exercise are risking more than poor performance: theyʼre risking their health.
