ELLIPTICAL

OWNER`S MANUAL

Model No.

C249 30816 2

FREE SPIRIT ELLIPTICAL

SERVICE

Is at YOUR

SERVICE

• Assembly • Operation • Exercise • Parts • Warranty

CAUTION You must read and understand this owner’s manual before operating unit.

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Manufacture’s One-Year Limited Warranty Your Free Spirit Elliptical is warranted for one year from the date of purchase against defects in material when used for the purpose intended, under normal conditions and provided it receives proper care. Any part found defective or missing will be sent at no cost when returned in accordance with the terms of this warranty.

This warranty is not transferable and is extended only to the original owner.

The warranty shall not apply to exercise units which are (1) used for commercial or other income producing purposes, or (2) subject to misuse, neglect, accident or unauthorized repair and alterations.

This warranty provided herein is lieu of all other express warranties, any implied warranties, including any implied warranties of merchantability of fitness for particular purpose, are limited in duration to the first 12 months from date of purchase. All other obligations or liabilities, including liability for consequential damages are hereby excluded.

Repair Parts and Service All of the parts for the unit shown can be ordered from: Maurice Pincoffs Canada Inc. 6050 DON MURIE STREET, NIAGARA FALLS, ONTARIO L2E 6X8. When ordering parts, the parts will be sent and billed at the current prices. Prices may be subject to change without notice. Check or money order must accompany all orders. Standard hardware items are available at your local hardware store.

To ensure prompt and correct handling of any errors, or to answer any questions, please call our Toll Free number, 1-888-707-1880, or local number 1-905-353-8955 or fax 1-905-353-8968 or email us at customerservice@pincoffs.ca. Office hours are from 8:30 A.M. to 5:00 P.M. Monday to Friday Eastern Standard time.

Always include the following information when ordering parts Model number Name of each part Part number of each part

TABLE OF CONTENTS

WARRANTY..………………………….…….…....1

SAFETY PRECAUTIONS………………..…..…..2

HARDWARE LIST………………………………..3

ASSEMBLY INSTRUCTION......………………...5

MOVING YOUR ELLIPTICAL………………....10

LUBRICATION………………….………………..10

COMPUTER OPERATION………………….…..11

PARTS LIST & DIAGRAM..………………...…..14

TRAINING GUIDELINES…..…………..….…....19

ORDERING REPLACEMENT PARTS……...….24

SERVICE AND PARTS…………………….…..…25

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SAFETY PRECAUTIONS Thank you for purchasing our product. Even though we go to great efforts to ensure the quality of each product we produce, occasional errors and /or omissions do occur. In any event should you find this product to have either a defective or a missing part please contact the manufacturer at 1-888-707-1880 for a replacement. This product has been designed for home use only. Product liability and guarantee conditions will not be applicable to products being subjected to professional use or products being used in a gym center. This exercise equipment was designed and built for optimum safety. However, certain precautions apply whenever you operate a piece of exercise equipment. Be sure to read the entire manual before assembly and operation of this machine. Also, please note the following safety precautions: 1. Read the OWNER’S OPERATING MANUAL and all accompanying literature and follow it carefully before

using your elliptical. 2. If dizziness, nausea, chest pains, or any other abnormal symptoms are experienced while using this

equipment, STOP the workout at once. CONSULT A PHYSICIAN IMMEDIATELY. 3. Inspect your exercise equipment prior to exercising to ensure that all nuts and bolts are fully tightened before

each use. 4. The elliptical must be regularly checked for signs of wear and damage. Any part found defective must be

replaced with a new part from the manufacturer. 5. Fitness equipment must always be installed on a flat surface, do not place the unit on a loose rug or uneven

surface. It is recommended to use an equipment mat to prevent the unit from moving while it is being used, which could possibly scratch or damage the surface of your floor.

6. No changes must be made which might compromise the safety of the equipment. 7. It is recommended to have a minimum of 2’ safe clearance around the exercise equipment while in use. 8. Keep children and pets away from this equipment at all times while exercising. 9. Warm up 5 to 10 minutes before each workout and cool down 5 to 10 minutes afterward. This allows your

heart rate to gradually increase and decrease and will help prevent you from straining muscles. 10. Never hold your breath while exercising. Breathing should remain at a normal rate in conjunction with the

level of exercise being performed 11. Always wear suitable clothing and footwear while exercising. Do not wear loose fitting clothing that could

become entangled with the moving parts of your elliptical. 12. Care must be taken when lifting or moving the equipment, so as not to injure your back. Always use

proper lifting techniques. 13. User weight should not exceed 325 lbs. WARNING: BEFORE BEGINNING ANY EXERCISE PROGRAM CONSULT YOUR PHYSICIAN. THIS

IS ESPECIALLY IMPORTANT FOR INDIVIDUALS OVER THE AGE OF 35 OR PERSONS WITH PRE-EXISTING HEALTH PROBLEMS. READ ALL INSTRUCTIONS BEFORE USING ANY FITNESS EQUIPMENT. WE ASSUME NO RESPONSIBILITY FOR PERSONAL INJURY OR PROPERTY DAMAGE SUSTAINS BY OR THROUGH THE USE OF THIS PRODUCT.

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HARDWARE LIST

70. 5/16" x 15m/m Hex Head Bolts (8pcs)

#97. 5/16"x 23 x1.5T Flat Washer (6pcs)

#102. 5/16"x 23 x2T Curved Washer (2pcs)

#78. M5 x 10m/m Phillips Head Screw (4pcs)

#101. 17m/m Wavy Washer (2pcs)

#75. 5/16" x 15m/m Button Head Socket Bolts (6pcs)

#71. 5/16 x 32m/m Hex Head Bolts (2 pcs)

#98. 5/16" x 20 x 1.5T Flat Washer (4 pcs)

#105. 5/16" x 7T Nyloc Nut (2 pcs)

#89. 3/8" x 7T Nyloc Nut (2 pcs)

#94. 3/8" x 19 x 1.5T Flat Washer (2 pcs)

#76. 5/16 x 3/4" Button Head Socket Bolts (2 pcs)

#77. 3/8 x 2-1/4" Button Head Socket Bolts (2 pcs)

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#84. 3.5x12m/m Self Tapping Screw (8pcs)

#79. M5 x 15m/m Phillips Head Screw (8pcs)

#108. Combination M5 Allen Wrench & Phillips Head Screw Driver (1 pc)

#110. 12m/m Wrench ( 1pc) #111. 13/14m/m Wrench ( 2pcs)

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ASSEMBLY INSTRUCTION This manual is designed to help you easily assemble, adjust and use this machine. Please read this manual carefully. For the sake of familiarizing yourself with the parts identified in the instruction, first study the overview drawing. Set all parts in a clear area on the floor and remove the packing material. Refer to the parts list for help to identify the parts. It will take two people to assemble your unit. Ensure all bolts are firmly tightened after each step. STEP 1: CONSOLE MAST ASSEMBLY

1. Locate the Console Mast (10) and Console Mast Cover (41) and slide the Cover onto the Mast as far as it will go. Make sure the Console Mast Cover (41) is facing the correct way.

2. At the top opening of the Main Frame (1) of the elliptical is a Computer Cable (32). Unravel and straighten out the Computer Cable (32) and feed it into the bottom of the console mast tube (10) and out of the top opening.

3. Install the Console Mast (10) into the receiving bracket in the top of the Main Frame (1). Put the 4pcs of 5/16"x 23 x1.5T Flat Washers (97) onto the 4pcs of 5/16" x 15m/m Hex Head Bolts (70) and the 2pcs of 5/16” x 23 x 2T Curved Washers (102) onto the 2pcs of 5/16" x 15m/m Hex Head Bolts (70). Install and hand tighten by using the 12m/m Wrench (110). NOTE: There is a electrical wire running through the Console Mast Tube (10). Be careful not to damage or pinch this Computer Cable (32) during this procedure.

4. Locate the Console (31) and the 4 pcs of M5 x 10m/m Phillips Head Screws (78) by using the Combination M5 Allen Wrench & Phillips Head Screw Driver (108).

5. There will be three electrical wire connectors at the top opening of the Console Mast (10), two 2 pin Hand pulse Cables (37-3), one Computer Cable (32). Connect these to the mating connectors on the back of the Console (31). The connectors are keyed so you cannot plug them in the wrong way so do not force them. The 2 pin Hand pulse Cables are both the same. It does not matter how you connect them.

6. Store the excess wire back into the Console Mast (10), carefully install the Console (31) onto the mounting plate of Console Mast (10) and secure using the 4 pcs of M5 x 10m/m Phillips Head Screws (78).

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STEP 2: HANDLE BAR ASSEMBLY

1. Install the 2 pcs of 17m/m Wave Washers (101) onto the Left and Right side of the Handle Bar axle. 2. Slide the Lower Left and Right Handle Bars (4&5) onto the appropriate side of the axle. 3. Put the 2 pcs of 5/16" x 23 x 1.5T Flat Washers (97) onto the 2 pcs of 5/16" x 15m/m Hex Head Bolts (70) and

install, and tighten, in the threaded holes in the ends of the axle. 4. Install the Left and Right Handle Bars (13&14) into the Lower Left and Right Handle Bars (4&5) with 6pcs of

5/16 x15m/m Button Head Socket Bolts (75) by using the Combination M5 Allen Wrench & Phillips Head Screw Driver (108).

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STEP 3: CONNECTING ARM ASSEMBLY

1. Align the hole in the end of the Connecting arms (L&R)(7&8)(pivoting rod end) with the hole in the bracket of the Lower Handle Bars (L&R)(3&4). The rod end should be on the inside of the Lower Handle Bars (L&R)(3&4) bracket. Take 2pcs of 5/16" x 1-1/4" Hex Head Bolts (71) and install it through the Lower Handle Bars (L&R)(3&4) bracket and the rod end. Install 2pcs of 5/16" x 20 x 1.5T Flat Washers (98), 2pcs of 5/16" x 7T Nyloc Nuts (105) tighten firmly using the 12m/m Wrench (111) on the 5/16" x 7T Nyloc Nut (105) and one on the 5/16" x 1-1/4" Hex Head Screw (71).

2. Install the 2 pcs of Rails (15) into the receiving bracket in the end of Main Frame (1) with 2 pcs of 3/8” x 2-1/4” Button Head Socket Bolts (77), 2pcs of 3/8" x 19 x 1.5T Flat Washers (94) and 2 pcs of 3/8" x 7T Nyloc Nut (89) by using 2 pcs of the 13/14m/m Wrench (111).

3. Put the Lug Covers (L&R) (61& 62) onto the Rail Strap (16). Slip the Rail Strap (16) through the slots in the Lug Covers (L&R) (61& 62), then Install onto the Rails (15) with 2 pcs of 5/16” x 3/4” Button Head Socket Bolts (76) and 2 pcs of 5/16" x 20 x 1.5T Flat Washers (98) by using Combination M5 Allen Wrench & Phillips Head Screw Driver (108).

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STEP 4: PLASTICS ASSEMBLY

1. Install the Connecting Arm Covers (L & R) (59 & 60) over the connection of the rod end and Lower Handle Bars (4 & 5) with 4pcs of M5 x 15m/m Phillips Head Screws (79) and 2pcs of ψ3.5x12m/m Self Tapping Screws (84) by using the Combination M5 Allen Wrench & Phillips Head Screw Driver (108).

2. Install the 2pcs of Wheel Covers (52) using the 4pcs of M5x15m/m Phillips Head Screws (79). 3. Install the Front Handle Bar Cover (L & R) (54 & 56) and Rear Handle Bar Cover

(L & R) (55 & 57) over the Handle Bars (13&14) axle connections with the 6 pcs of 3.5x12m/m Self Tapping Screws (84) by using Phillips Head Screw Driver (108).

PLEASE ENSURE ALL FASTENERS ARE TIGHT AFTER THE COMPONENTS HAVE BEEN ASSEMBLED

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■Moving your elliptical. The elliptical is equipped with two transport wheels which are engaged when rear of it is lifted.

■ Elliptical Lubrication 1. Pour 2c.c of the lubricant under the middle of the rail. You must be lubricate the rails every

three months. 2. If you feel the exercise is not smooth or you hear noise during your exercise,lubricate the

middle rail with 2 c.c.of the lubricant.

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COMPUTER OPERATION INSTRUCTIONS

Starting a program Quick Start After the console powers up you may press the Start key to begin, this will initiate the Quick Start mode. In Quick Start the Time will count up from zero and the workload may be adjusted manually by pressing the Up/Down buttons. Distance and Calories will accrue, starting from zero. The Calorie window will switch between Calories and Watts every 5 seconds. The Calorie reading shows total Calories burned and is an approximate number. The Watt reading indicates how much work you are doing. If the Watt reading is 100, this means you are doing enough work to light a 100 watt light bulb. The bottom left data window will switch between RPM and Speed every 5 seconds. RPM is your actual pedal rotation speed, and the Speed readout is in MPH, indicating approximate road speed as if pedaling a bicycle in 7th gear. The Distance window shows distance traveled, based on pedal speed, in miles. The Pulse window will display your heart rate in beats per minute if you are holding the heart rate hand sensors, or wearing a chest strap transmitter.

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Manual Using the Up/Down keys, highlight the Manual icon at the top of the display and press Enter key. The profile will be blinking and you may use the Up/Down keys to adjust the program work level and then press Enter. The Time window will now be blinking. Use the Up/Down keys to adjust the program Time and then press Enter. The Distance window will now be blinking and you can adjust a target Distance using the Up/Down keys then press Enter. Calories will now be blinking, repeat the same process as above to set, then press Enter. The Watt icon will be blinking. If you choose to set the Watts then the machine will automatically adjust the workload to maintain continuous work. What this means is that if you set the Watt to 100 the machine will try to keep you working at a rate of work that equals 100 Watts (or working at a rate that will keep a 100 Watt light bulb burning). Watts are determined by the amount of work you are doing. On the Elliptical this means the speed you are pedaling at combined with the workload of the machine. In Watt mode, if you change your speed the machine will automatically change the workload to maintain the same Watt level. If you pedal faster the workload will decrease and if you pedal slower the workload increases. After adjusting all the parameters, press Start to begin your workout. Preset Programs There are 12 preset programs to choose from. After power up, or reset, press the Up/Down keys to highlight the Program icon. Press the Enter key to enter the program mode. The display will show P1, for two seconds, then change to the P1 program profile. You may keep pressing the Up/Down keys to scroll through the 12 programs. When you see a program you want, press the Enter key to enter. At this point you may press start to begin the program with the default settings or you may customize the program. To customize the work level, press the Up key. You will see the profile increase in size. When the work level is where you like it press the Enter key (If you do not want to customize the profile, just press the Enter key to bypass). The Time window will now be blinking. Use the Up and Down keys to adjust the workout time and then press Enter. The Distance window will now be blinking. Repeat the same process to set the distance to count down, if desired, and press Enter. The Calorie window will now be blinking. Repeat the same process then press Enter. The Pulse window will now be blinking. Entering a Pulse number will set an alarm that will beep when your heart rate reaches the programmed number to let you know you have reached your target. Once you have set the data you may press Start to begin the program. You may also press Start at any time during the programming to begin. Any data that is not programmed at that point will count up from zero. When the program ends there is a series of audible beeps. You may press Start to restart the program or press Reset to return to the start-up screen. User Program This mode allows you to build and save your own custom program. Press the Up or Down key until the User icon at the top of the display is blinking then press Enter. The first column of the profile will be blinking. Use the Up/Down keys to adjust the work level then press Enter. The second column will now be blinking. Repeat the same process as above and press Enter. Repeat this process until all the columns are adjusted to your liking. All the settings will be saved as a custom program.

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Target HR This program allows you to set a target heart rate and the machine will automatically adjust the work load to safely reach the target and maintain that target. Use the Up/Down keys to select the Target HR program and press Enter. The display will show a number and the age icon at top will be blinking. Use the Up/Down keys to adjust the age and press Enter. The display will now show a blinking percent number or the letters THR. You may use the Up/Down keys to choose either 55%, 75%, 90% or THR. The percentage choices will automatically set the target to a percent of your maximum heart rate, based on your age. This is why it is important to adjust the age properly. The console will use a formula to determine the correct percentage: 220 – age = maximum HR. For example a 30 year old persons’ Max HR is 190 BPM (220 – 30 = 190 BPM). If the 30 year old wants to work at 75%, their target HR will be 142BPM. If you want to choose to work at 75% - for example - then use the Up/Down arrows to highlight 75% and press Enter. Now the Time window will be blinking and you can program it and other data the same as other programs. If you want to set your own custom Target HR then use the Up/Down arrow to highlight THR and press Enter. The Pulse window will now be blinking. Use the Up/Down arrows to set your own Target HR and press Enter to continue. FUNCTIONS TIME: Count up: accumulates training time from zero to 99:59. Count down: counts down from preset time to zero. SPEED/ RPM: Automatically toggles between SPEED and RPM every 5 seconds. DISTANCE: Count up: accumulates training distance from 0.00 to 99.99 miles. Count down: counts down from preset distance to zero. CALORIES: Accumulates calories burned from 0 to 999. This is an estimated number only to be used from

workout to workout to compare your progress. Actual calorie burn cannot be measured accurately on any consumer exercise equipment because every individual burns calories at a different rate.

WATTS: Indicates the amount of work being done in Watts. PULSE: Displays your current heart rate when you grasp the hand sensors or wear the chest strap

transmitter. LEVEL: Shown next to the workout profile. Indicates the level of work being done from 1 to 16.

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PARTS LIST KEY NO. PART NO. DESCRIPTION O'TY

1 1712501S Main Frame 1 2 1712502S Pedal Arm (L) 1 3 1712503S Pedal Arm (R) 1 4 1712504S Lower Handle Bar (L) 1 5 1712505S Lower Handle Bar (R) 1 6 1712506S Bushing Housing, Pedal Arm 2 7 1712507S Connecting Arm (L) 1 8 1712508S Connecting Arm (R) 1 9 1712509S Cross Bar 2 10 1712510S Console Mast 1 11 1712511 Idler Wheel 1 12 1712512 Pulley 1 13 1712513S Handle Bar (L) 1 14 1712514S Handle Bar (R) 1 15 1712515 Rail 2 16 1712516S Rail Strap 1 17 1712517 19x 102L_Axle for Pedal 2 18 1712518 17x 59L_Axle for Slide Wheel 2 19 1712519 11.9 x 8.5 x 16m/m_Fish-eye Sleeve 3 20 1712520 6005_Bearing for Pulley 2 21 1712521 6203_Bearing for Idler Wheel 6 22 1712522 6003_Bearing for Slide Wheel 8 23 1712523 M12 x P1.75_Fish-eye Bearing 2 24 1712524 31 x25.5 x 19 x 16+3T_Bushing 4 25 1712525 Steel Rope 1 26 1712526 Belt 1 27 1712527 Drive Pulley 1 28 1712528 Flywheel 1 29 1712529 Magnet 1 30 1712530 7x7x17L_Woodruff Key 2

31~1 1712531-1S-2 Top Console w/Computer 1 31~2 1712531-2S Bottom Console Cover 1 31~3 1712531-3S Badge, Console 1 31~5 1712531-5S Deflector Fan Grill 1 31~6 1712531-6S Fan Grill Anchor 2 31~7 1712531-7S Fan 1 31~8 1712531-8S Switch 1

32 1712532 1100mm_Computer Cable 1 33 1712533 DC Power Cable 1 34 1712534-2 Gear Motor 1 35 1712535 Sensor W/Cable 1 36 1712536 Sensor Rack 1

37~1 1712537-1 Handpulse Assembly Top 2

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KEY NO. PART NO. DESCRIPTION O'TY

37~2 1712537-2 Handpulse Assembly Bottom 2 37~4 1712537-4 3x20_Tapping Screw 4

38 1712538 Power Supply 1 39 1712539 Slide Wheel, Urethane 2

40~1 1712540-1 3/8" x 2"_Flat Head Socket Bolt 2 40~2 1712540-2 35 m/m _Cushion 2

41 1712541S Console Mast Cover 1 42 1712542S Left Chain Cover 1 43 1712543S Right Chain Cover 1 44 1712544S Round Disk 2 45 1712545S Round Disk Cover 2 46 1712546S Cover, Moving Arm Axle 2 47 1712547S Pedal Arm Cover (L) 1 48 1712548S Pedal Arm Cover (R) 1 50 1712550 Pedal (L) 1 51 1712551 Pedal (R) 1 52 1712552S Slide Wheel Cover 2 53 1712553 32 m/m (1.8T)_Button Head End Cap 4 54 1712554S Front Handle Bar Cover (L) 1 55 1712555S Rear Handle Bar Cover (L) 1 56 1712556S Front Handle Bar Cover (R) 1 57 1712557S Rear Handle Bar Cover (R) 1 58 1712558 32m/m (2.5T)_Round Head End Cap 2 59 1712559S Connecting Arm Cover (L) 2 60 1712560S Connecting Arm Cover (R) 2 61 1712561S Lug Cover (L) 1 62 1712562S Lug Cover (R) 1 63 1712563 60m/m_Transportation Wheel 2 64 1712564S 40x80_Oval End Cap 2 65 1712565S EVA Foam for Rail Strap 1 66 1712566S EVA Foam For Handle Bar 2 67 1712567 32x28T_Cushion 2 68 1712568 Drink Bottle 1 69 1712569 35x25.5x5T_Cushion 1 70 1712570 5/16" x 15_Hex Head Bolt 20 71 1712571 5/16" x 32_Hex Head Bolt 2 72 1712572 1/4" x 3/4"_Hex Head S Bolt 4 73 1712573 M8 x 50_Socket Head Cap Bolt 2 74 1712574 M8x25_Socket Head Cap Bolt 2 75 1712575 5/16" x 15_Button Head Socket Bolt 6 76 1712576 5/16" x 3/4"_Button Head Socket Bolt 2 77 1712577 3/8" x 2-1/4"_Button Head Socket Bolt 2 78 1712578 M5x10_ Phillips Head Screw 6 79 1712579 M5x15_ Phillips Head Screw 8 80 1712580 5x16_Tapping Screw 7 81 1712581 5x25_Tapping Screw 2

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KEY NO. PART NO. DESCRIPTION O'TY

82 1712582 4.8x38_Self Tapping Screw 1 83 1712583 5x16_Tapping Screw 12 84 1712584 3.5x12_Self Tapping Screw 22 85 1712585 25 m/m _C Clip 1 86 1712586 17 m/m _C Clip 1 87 1712587 M8 x 7T _Nyloc Nut 1 88 1712588 1/4" _Nyloc Nut 4 89 1712589 3/8" x 7T_Nyloc Nut 2 90 1712590 3/8" -UNF26 x 4T_Nut 3 91 1712591 3/8" -UNF26 x 9T_Nut 2 92 1712592 3/8" x 7T_Nut 4 93 1712593 M12_Nut 2 94 1712594 3/8" x 19 x 1.5T_Flat Washer 4 96 1712596 5/16" x 35 x 1.5T_Flat Washer 2 97 1712597 5/16" x 23 x 1.5T_Flat Washer 14 98 1712598 5/16" x 20 x 1.5T_Flat Washer 8 99 1712599 1/4"x19_Flat Washer 13

100 17125100 J Bolt 1 101 17125101 17m/m_ Wavy Washer 1 102 17125102 5/16" x 23 x 2T_Curved Washer 2 103 17125103 M8 x20 _Carriage Bolt 1 104 17125104 17x23.5x1T_Flat Washer 2 105 17125105 5/16" x 7T_Nyloc Nut 2 106 17125106 3.5x16_Tapping Screw 3 107 17125107 Wire Tie Mount 3 108 17125108 Combination M5 Allen Wrench & Phillips Head Screw Driver 1 110 17125110 12 m/m_ Wrench 1 111 17125111 13/14m/m_ Wrench 2 112 17125112 5x19_Tapping Screw 2 113 17125113 Lubricant 1 114 17125114 3.5×32_Self Tapping Screw 4 133 17125133 M5 × 10_Phillips Head Screw 8 135 17125135 M8 × 9T _Nylock Nut 1 136 17125136 3/8" × 11T_Nylock Nut 2

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DIAGRAM

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TRAINING GUIDELINES Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits are: Increased capacity for physical work (strength endurance) Increased cardiovascular (heart and arteries/veins) and respiratory efficiency Decreased risk of coronary heart disease Changes in body metabolism, e.g. losing weight Delaying the physiological effects of age Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.

Basic Components of Physical Fitness There are four all encompassing components of physical fitness and we need to briefly define each and clarify its role. Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power and speed and is of great importance to a majority of sports people. Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the capacity of your legs to carry you 10 Km without stopping. Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or soreness. Cardio-Respiratory Endurance is the most essential component of physical fitness. It is the efficient functioning of the heart and lungs. Aerobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake (MVo2). This is often referred to as your aerobic capacity. The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to the working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic capacity by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen. Anaerobic Training This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet the body’s long term energy demands. (For example, 100 meter sprint). The Training Threshold This is the minimum level of exercise which is required to produce significant improvements in any physical fitness parameter. Progression As your become fitter, a higher intensity of exercise is required to create an overload and therefore provide continued improvement Overload This is where you exercise at a level above that which can be carried out comfortably. The intensity, duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands. As your fitness level improves, the training threshold should be raised. Working through your program and gradually increasing the overload factor is important.

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Specificity Different forms of exercise produce different results. The type of exercise that is carried out is specific both to the muscle groups being used and to the energy source involved. There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it is important to have an exercise program tailored to your specific needs. Reversibility If you stop exercising or do not do your program often enough, you will lose the benefits you have gained. Regular workouts are the key to success.

Warm Up Every exercise program should start with a warm up where the body is prepared for the effort to come. It should be gentle and preferably use the muscles to be involved later. Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Warm Down or Cool Down This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of blood remains in the working muscles. If it is not returned promptly to the central circulation, pooling of blood may occur in the muscles. Heart Rate As you exercise, the rate at which your heart beat increases. This is often used as a measure of the required intensity of exercise. You need to exercise hard enough to condition your circulatory system, and increase your pulse rate, but not enough to strain your heart. Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you can get a good training effect with a heart rate of 110-120 beats per minute (BPM). If you are fitter, you will need a higher threshold of stimulation. To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative side. As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves. The following table is a guide to those who are “starting fitness”. Age 25 30 35 40 45 50 55 60 65 Target heart Rate 10Second Count 23 22 22 21 20 19 19 18 18 Beats per Minute 138 132 132 126 120 114 114 108 108 Pulse Count The pulse count (on your wrist or carotid artery in the neck, taken with two index fingers) is done for ten seconds, taken a few seconds after you stop exercising. This is for two reasons: (a) 10 seconds is long enough for accuracy, (b) the pulse count is to approximate your BPM rate at the time you are exercising. Since heart rate slows as you recover, a longer count isn’t as accurate.

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The target is not a magic number, but a general guide. If you’re above average fitness, you may work quite comfortably a little above that suggested for your age group. The following table is a guide to those who are keeping fit. Here we are working at about 80% of maximum. Age 25 30 35 40 45 50 55 60 65 Target heart Rate 10 Second Count 26 26 25 24 23 22 22 21 20 Beats per Minute 156 156 150 144 138 132 132 126 120 Don’t push yourself too hard to reach the figures on this table. It can be very uncomfortable if you overdo it. Let it happen naturally as you work through your program. Remember, the target is a guide, not a rule, a little above or below is just fine. Two final comments:(1) don’t be concerned with day to day variations in your pulse rate, being under pressure or not enough sleep can affect it;(2) your pulse rate is a guide, don’t become a slave to it. Muscle Soreness For the first week or so, this may be the only indication you have that you are on an exercise program. This, of course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days. If you experience major discomfort, you may be on a program that is too advanced or you have increased your program too rapidly. If you experience PAIN during or after exercise, your body is telling your something. Stop exercising and consult your doctor. What to Wear Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running shoes or “sneakers”. Breathing during Exercise Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing involves the intake and distribution of oxygen, which feeds the working muscles. Rest periods Once you start your exercise program, you should continue through to the end. Do not break off halfway through and then restart at the same place later on without going through the warm-up stage again. The rest period required between strength training exercises may vary from person to person. This will depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all means, but do not allow this to exceed two minutes. Most people manage with half minute to one minute rest periods

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STRETCHING Stretching should be included in both your warm up and cool down, and should be performed after 3-5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle and hold for 20-30 seconds. Breathing should be slow, rhythmical and under control, making sure never to hold your breath.

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OWNER`S MANUAL

Model No.

C249 30816 2

FREE SPIRIT ELLITICAL

SERVICE

Is at YOUR

SERVICE

Serial No. Model and serial number may be found on the serial number label on the front of the treadmill. You should record both model number and serial number and keep in a safe place for future reference.

HOW TO ORDER REPLACEMENT PARTS The MODEL NUMBER for the ELLIPTICAL can be found on the frame Always mention this MODEL NUMBER when requesting service or replacement parts for your ELLIPTICAL. All parts listed herein may be ordered through SEARS CANADA INC.RETAIL OR CATALOG STORES AND SERVICE CENTERS. If the parts you need are not stocked locally your order will be electronically transmitted to a SEARS Parts Distribution Center for expedited handling. When ordering parts by mail, selling prices will be furnished on request or parts will be shipped at prevailing prices and you will be billed accordingly. WHEN ORDERING REPLACEMENT PARTS, ALWAYS GIVE THE FOLLOWING INFORMATION. 1. PART NUMBER 2. PART DESCRIPTION 3. MODEL NUMBER 4. NAME OF ITEM Your sears merchandise takes on added value when you discover that Sears has Service Units throughout the Country. Each is staffed by Sears, Trained Technicians Sears approved methods. For assembly helps or missing parts call the factory at 1-888-707-1880

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