ModelNo.NTEL16908.4 USERʼSMANUAL · 7 4. Applyagenerousamountoftheincluded...

Serial NumberDecal

USERʼS MANUAL

CAUTIONRead all precautions and instruc-tions in this manual before usingthis equipment. Keep this manualfor future reference.

www.nordictrack.com

Model No. NTEL16908.4Serial No.Write the serial number in thespace above for reference.

QUESTIONS?If you have questions, or if parts aredamaged or missing, DO NOTCONTACT THE STORE; pleasecontact Customer Care.

IMPORTANT: Please register thisproduct (see the limited warrantyon the back cover of this manual)before contacting Customer Care.

CALL TOLL-FREE:1-800-TO-BE-FIT(1-800-862-3348)Mon.–Fri., 6 a.m.–6 p.m. MTSat. 8 a.m.–4 p.m. MT

ON THE WEB:www.nordictrackservice.com

TABLE OF CONTENTSWARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4ASSEMBLY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .5HOW TO USE THE ELLIPTICAL . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .11MAINTENANCE AND TROUBLESHOOTING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .21EXERCISE GUIDELINES . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .22PART LIST . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .24EXPLODED DRAWING . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .26ORDERING REPLACEMENT PARTS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back CoverLIMITED WARRANTY . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .Back Cover

WARNING DECAL PLACEMENT

2NordicTrack is a registered trademark of ICON IP, Inc.

This drawing shows the location(s) of the warn-ing decal(s). If a decal is missing or illegible,see the front cover of this manual andrequest a free replacement decal. Apply thedecal in the location shown. Note: Thedecal(s) may not be shown at actual size.

3

WARNING: To reduce the risk of serious injury, read all important precautions andinstructions in this manual and all warnings on your elliptical before using your elliptical. ICONassumes no responsibility for personal injury or property damage sustained by or through the use ofthis product.

IMPORTANT PRECAUTIONS

1. Before beginning any exercise program,consult your physician. This is especiallyimportant for persons over age 35 orpersons with pre-existing health problems.

2. Use the elliptical only as described in thismanual.

3. It is the responsibility of the owner to ensurethat all users of the elliptical are adequatelyinformed of all precautions.

4. The elliptical is intended for home use only.Do not use the elliptical in a commercial,rental, or institutional setting.

5. Keep the elliptical indoors, away frommoisture and dust. Do not put the elliptical ina garage or covered patio, or near water.

6. Place the elliptical on a level surface, with atleast 3 ft. (0.9 m) of clearance in the frontand rear of the elliptical and 2 ft. (0.6 m) oneach side. To protect the floor or carpet fromdamage, place a mat under the elliptical.

7. Inspect and properly tighten all partsregularly. Replace any worn partsimmediately.

8. Keep children under age 12 and pets awayfrom the elliptical at all times.

9. The elliptical should not be used by personsweighing more than 350 lbs. (159 kg).

10. Wear appropriate clothes while exercising;do not wear loose clothes that could becomecaught on the elliptical. Always wear athleticshoes for foot protection while exercising.

11. Hold the handlebars or the pulse sensorswhen mounting, dismounting, or using theelliptical.

12. The pulse sensor is not a medical device.Various factors may affect the accuracy ofheart rate readings. The pulse sensor isintended only as an exercise aid indetermining heart rate trends in general.

13. The elliptical does not have a freewheel; thepedals will continue to move until theflywheel stops. Reduce your pedaling speedin a controlled way.

14. Keep your back straight while using theelliptical; do not arch your back.

15. Over exercising may result in serious injuryor death. If you feel faint or if you experiencepain while exercising, stop immediately andcool down.

4

BEFORE YOU BEGINThank you for selecting the revolutionary NordicTrackCOMMERCIAL™ XM elliptical. The COMMERCIALXM elliptical provides an impressive selection of fea-tures designed to make your workouts at home moreeffective and enjoyable.

For your benefit, read this manual carefully beforeyou use the elliptical. If you have questions after

reading this manual, please see the front cover of thismanual. To help us assist you, note the product modelnumber and serial number before contacting us. Themodel number and the location of the serial numberdecal are shown on the front cover of this manual.

Before reading further, please familiarize yourself withthe parts that are labeled in the drawing below.

Pulse Sensor

Ramp

Handlebar

Pedal Disc

Wheel

Pedal

Water Bottle Holder*

Console

Handle

Leveling Foot

Fan

*Water bottle is not included

5

ASSEMBLYAssembly requires two persons. Place all parts of the elliptical in a cleared area and remove the packingmaterials. Do not dispose of the packing materials until assembly is completed.

In addition to the included tools, assembly requires a Phillips screwdriver and an adjustablewrench .

See the drawings below to identify the small parts needed for assembly. The number in parentheses below eachdrawing is the key number of the part, from the PART LIST near the end of this manual. The number followingthe key number is the quantity needed for assembly. Note: If a part is not in the hardware kit, check to see ifit has been preassembled. To avoid damaging parts, do not use power tools for assembly.

#8 x 3/4"Screw (78)–4

5/16" x 1" PatchScrew (81)–7

5/16" x 1 1/2" ButtonBolt (73)–4

5/16" Washer(104)–2

5/16" SplitWasher (105)–5

5/16" Locknut(106)–4

3/8" x 2 1/2" PatchScrew (88)–14

5/8" WaveWasher (102)–2

6

1.

Remove the two packing inserts from the pack-ing materials. With the help of another person,place the packing inserts under the front of theFrame (1) as shown. Have the other personhold the elliptical to prevent it from tippinguntil this step is completed.

Hold the Front Stabilizer (2) under the Frame(1). Attach the Front Stabilizer with four 3/8" x 21/2" Patch Screws (88).

With the help of the other person, remove thepacking inserts and lower the Front Stabilizer(2) and the Frame (1).

2. With the help of another person, place the pack-ing inserts under the rear of the Frame (1) asshown. Have the other person hold the ellip-tical to prevent it from tipping until this stepis completed.

Next, hold the Rear Stabilizer (3) under theFrame (1). Attach the Rear Stabilizer with four3/8" x 2 1/2" Patch Screws (88).

With the help of the other person, remove thepacking inserts and lower the Rear Stabilizer (3)and the Frame (1).

8888

2

1

To make assembly easier, read theinformation on page 5 before you begin.

1

8888

3PackingInserts

1

PackingInserts

2

7

4. Apply a generous amount of the includedgrease to the Pivot Axle (33) and to two 5/8"Wave Washers (102).

Tip: Do not pinch the Upper Wire Harness(97). Insert the Pivot Axle (33) into the Upright(6). Then, slide a 5/8" Wave Washer (102) ontoeach end of the Pivot Axle.

Next, orient an Upper Body Arm (12) so that theM12 x 97mm Shoulder Patch Screw (71) in thelower end is facing away from the Upright (6).

Slide the Upper Body Arm (12) onto the PivotAxle (33). Attach the Upper Body Arm with a5/16" x 1" Patch Screw (81), an Outer LargeAxle Cover (94), and a 5/16" Washer (104).

Attach the other Upper Body Arm (12) in thesame way.

4

3. Tip: Do not pinch the Wire Harnesses (97,54) during this step. Start all screws beforetightening any of them.

While another person holds the Upright (6) nearthe Frame (1), connect the Upper Wire Harness(97) to the Lower Wire Harness (54).

Attach the Upright (6) to the Frame (1) with five5/16" x 1" Patch Screws (81) and five 5/16"Split Washers (105).

3

Do not pinch theWire Harnesses (97,54) during this step

81

8181

105105

5497

8194

12

71

71

12

102

1029433

6

Grease

6

1

97

81

104

104

8

6. Identify the Right Link Arm (10), which ismarked with a “Right” sticker.

Locate the M12 x 97mm Shoulder Patch Screw(71) in one end of the Right Link Arm. Tightenthe Patch Screw into the indicated post on theRight Pedal Arm (8) halfway.

Next, locate the M12 x 97mm Shoulder PatchScrew (71) in the right Upper Body Arm (12).Tighten the Patch Screw into the post on theRight Link Arm (10).

Finish tightening the M12 x 97mm ShoulderPatch Screw (71) into the Right Pedal Arm (8).

Repeat this step to attach the Left Link Arm(not shown).

6

10

12

Post71

71

8

55. Identify the Right Pedal Plate (107), which isattached to the Right Pedal (62). The RightPedal is marked with a “Right” sticker.

Attach the Right Pedal Plate (107) to the RightPedal Arm (8) with three 3/8" x 2 1/2" PatchScrews (88).

Repeat this step to attach the Left PedalPlate and the Left Pedal (not shown).

62107

88

Post

8

9

7. While a second person holds the Console (60)near the Upright (6), connect the console wire tothe Upper Wire Harness (97). Then, connect theconsole pulse wire to the Hand Pulse Wire (65).Insert the excess wire downward into theUpright.

Tip: Do not pinch the wires during this step.Attach the Console (60) to the Upright (6) withfour #8 x 3/4" Screws (78).

7

Do not pinch thewires during

this step

Console Wire

697

78

60

8. Identify the Right Handlebar (31), which ismarked with a “Right” sticker, and orient it asshown.

Attach the Right Handlebar (31) to the rightUpper Body Arm (12) with two 5/16" x 1 1/2"Button Bolts (73) and two 5/16" Locknuts (106).Make sure that the Locknuts are in thehexagonal holes.

Repeat this step to attach the Left Handlebar(7) to the left Upper Body Arm (12).

8

31

106

73

7

1212

HexagonalHoles

65Pulse Wire

10

9. IMPORTANT: If the elliptical has beenexposed to cold temperatures, allow it towarm to room temperature before pluggingin the Power Cord (55). If you do not do this,you may damage the console displays orother electronic components.

Plug the Power Cord (55) into the power socketat the rear of the elliptical.

Note: When you plug in the elliptical for thefirst time (see HOW TO PLUG IN THEPOWER CORD on page 11), the Ramp (notshown) will calibrate automatically. TheRamp will move upward and downward as itcalibrates. When the Ramp stops moving, theRamp is calibrated.

IMPORTANT: If the Ramp (not shown) doesnot calibrate automatically, see HOW TOCALIBRATE THE RAMP on page 21 andmanually calibrate the Ramp.

10. Make sure that all parts of the elliptical are properly tightened. Note: Some hardware may be left overafter assembly is completed. To protect the floor or carpet from damage, place a mat under the elliptical.

9

55

11

HOW TO PLUG IN THE POWER CORD

This product must be grounded. If it should mal-function or break down, grounding provides a path ofleast resistance for electric current to reduce the riskof electric shock. This product is equipped with a cordhaving an equipment-grounding conductor and agrounding plug. Plug the power cord into an appro-priate outlet that is properly installed andgrounded in accordance with all local codes andordinances. This product is for use on a nominal120-volt circuit. IMPORTANT: The elliptical is notcompatible with GFCI-equipped outlets and maynot be compatible with AFCI-equipped outlets.

A temporaryadapter maybe used toconnect thepower cord toa 2-polereceptacle asshown at theright if a prop-erly groundedoutlet is notavailable. Thetemporary adapter should be used only until a prop-erly grounded outlet can be installed by a qualifiedelectrician.

The green-colored rigid ear, lug, or the like extendingfrom the adapter must be connected to a permanentground such as a properly grounded outlet box cover.Whenever the adapter is used, it must be held inplace by a metal screw. Some 2-pole receptacle out-let box covers are not grounded. Contact a quali-fied electrician to determine if the outlet box coveris grounded before using an adapter.

HOW TO MOVE THE ELLIPTICAL

Due to the size and weight of the elliptical, movingit requires two persons. Stand in front of the ellipti-cal, hold the upright, and place one foot against one ofthe front wheels. Pull on the upright and have a sec-ond person lift the handle on the rear of the frame untilthe elliptical will roll on the front wheels. Carefullymove the elliptical to the desired location, and thenlower it to the floor.

HOW TO LEVEL THE ELLIPTICAL

If the elliptical rocks slightly on your floor during use,turn one or both of the leveling feet beneath the rearstabilizer until the rocking motion is eliminated.

DANGER: Improper connectionof the equipment-grounding conductor canresult in an increased risk of electric shock.Check with a qualified electrician or service-man if you are in doubt as to whether theproduct is properly grounded. Do not modifythe plug provided with the product—if it willnot fit the outlet, have a proper outlet installedby a qualified electrician.

Grounded Outlet BoxAdapter

LugMetal Screw

HOW TO USE THE ELLIPTICAL

Placeyour foot

here

Lift here

Pull onupright

12

HOW TO EXERCISE ON THE ELLIPTICAL

To mount the elliptical, hold the handlebars and steponto the pedal that is in the lowest position. Next,step onto the other pedal. Push the pedals until theybegin to move with a continuous motion.

Note: The crank arms can turn in either direction.It is recommended that you turn the crank arms inthe direction shown by the arrow; however, forvariety you can turn the crank arms in the oppo-site direction.

To dismount the elliptical, wait until the pedals cometo a complete stop. Note: The elliptical does nothave a free wheel; the pedals will continue tomove until the flywheel stops. When the pedals arestationary, step off the higher pedal first. Then, stepoff the lower pedal.

Pedals

Crank Arm

Handlebars

13

FEATURES OF THE CONSOLE

The advanced console offers an array of featuresdesigned to make your workouts more effective andenjoyable. When you use the manual mode of theconsole, you can change the resistance of the pedalsand the incline of the ramp with the touch of a button.As you exercise, the console will provide continuousexercise feedback. You can even measure your heartrate using the handgrip pulse sensor.

The console features six target toning workoutsdesigned to work specific areas of the body. The con-sole guides you through each workout with a variety ofexercise instructions while automatically changing theresistance of the pedals and the incline of the ramp.

The console also offers sixteen intensity control work-outs. Each intensity control workout automaticallychanges the resistance of the pedals and prompts youto increase or decrease your pedaling pace as itguides you through an effective workout.

In addition, the console offers two custom workoutsthat allow you to create your own workouts and storethem in memory for future use.

To use the manual mode, see page 14. To use atarget toning workout, see page 16. To use anintensity control workout, see page 18. To create acustom workout, see page 19. To use a customworkout, see page 20.

Note: If there is a sheet of plastic on the face of theconsole, remove the plastic.

CONSOLE DIAGRAM

14

HOW TO USE THE MANUAL MODE

1. Press any button on the console or beginpedaling to turn on the console.

When you turn on the console, the display willlight. A tone will then sound and the console willbe ready for use.

2. Select the manual mode.

When you turn on the console, the manual modewill be selected. If you have selected a workout,reselect the manual mode by pressing any of theQuick Intensity Control Workouts or Quick TargetToning Workouts buttons repeatedly until a trackappears in the matrix.

3. Begin pedaling and change the resistance ofthe pedals and the incline of the ramp asdesired.

As you pedal, change the resistance of the pedalsby pressing the Resistance increase and decreasebuttons. Note: After you press the buttons, it willtake a moment for the pedals to reach theselected resistance level.

To vary the motion of the pedals, you can changethe incline of the ramp. To change the incline,press the Ramp increase and decrease buttons.Note: After you press the buttons, it will take amoment for the ramp to reach the selected inclinelevel.

4. Follow your progress with the display.

The far left section ofthe display—This sec-tion of the display willshow your pedaling pace(in revolutions perminute) and the rampincline level for a few seconds each time the rampincline level changes. This section of the displaywill also show your heart rate when you use thehandgrip pulse sensor (see step 5 on page 15).

The center left sectionof the display—Thissection of the display willshow the elapsed time.Note: During a workout,except for a customworkout, the display will show the time remainingin the workout.

The center right sectionof the display—Thissection of the display canshow your power outputin watts, your exerciseintensity in METs, and theapproximate number of calories you have burned.Press the ALT. button repeatedly to view thedesired exercise information.

The far right section ofthe display—This sec-tion of the display willshow the distance youhave pedaled (in miles)and the resistance levelof the pedals for a few seconds each time theresistance level changes.

The matrix—The matrixwill show a track repre-senting 1/4 mile. As youexercise, indicators willappear in successionaround the track until theentire track appears. Thetrack will then disappearand the indicators will again begin to appear insuccession.

Track

WorkoutsButtons

15

5. Measure your heart rate if desired.

If there are sheetsof plastic on themetal contacts onthe handgrippulse sensor,remove the plas-tic. In addition,make sure thatyour hands areclean. To measureyour heart rate,hold the handgrippulse sensor with your palms resting against themetal contacts. Avoid moving your hands orgripping the contacts tightly.

When your pulse is detected, two or three dasheswill appear in the display and then your heart ratewill be shown. For the most accurate heart ratereading, hold the contacts for at least 15 seconds.

If your heart rate is not shown, make sure thatyour hands are positioned as described. Be care-ful not to move your hands excessively or tosqueeze the metal contacts tightly. For optimalperformance, clean the metal contacts using a softcloth; never use alcohol, abrasives, or chemi-cals to clean the contacts.

6. Turn on the fan if desired.

The fan has high and low speed settings. Pressthe Fan button repeatedly to select a fan speed orto turn off the fan.

Pivot the fan louvers above the display upward ordownward to direct the airflow from the fan.

Note: If the pedals do not move for about thirtyseconds, the fan will turn off automatically.

7. When you are finished exercising, the consolewill turn off automatically.

If the pedals do not move for several seconds, aseries of tones will sound and the console willpause.

If the pedals do not move for about five minutes,the console will turn off and the display will bereset.

When you are finished exercising, unplug thepower cord. IMPORTANT: If you do not do this,the electrical components of the elliptical maywear prematurely.

Contacts

16

HOW TO USE A TARGET TONING WORKOUT



2. Select a target toning workout.

To select a target toning workout, press the QuickTarget Toning Workouts button that has the nameof the desired workout.

When you select a target toning workout, thename of the workout will appear in the display fora few seconds and a profile of the resistance lev-els of the workout will scroll across the matrix.

3. Begin pedaling to start the workout.

Each workout is divided into 30 one-minute seg-ments. One resistance level, one ramp inclinelevel, and one target pace setting are programmedfor each segment. Note: The same resistancelevel, ramp incline level, and/or target pace settingmay be programmed for consecutive segments.

During the workout, the workout profile will showyour progress (see the drawing above). The flash-ing segment of the profile represents the currentsegment of the workout. The height of the flashingsegment indicates the resistance level for the cur-rent segment. At the end of each segment of theworkout, a series of tones will sound and the nextsegment of the profile will begin to flash. If a differ-ent resistance level or ramp incline level is pro-grammed for the next segment, the resistancelevel or the ramp incline level will appear in thedisplay for a few seconds to alert you. The resis-tance of the pedals or the ramp incline level willthen change.

As you exercise, the console will display a varietyof exercise instructions. For example, the consolemay instruct you to pedal backwards or to useonly your upper body during certain segments ofthe workout.

In addition, the colors on the lit muscle display willindicate your exercise intensity:

Color Exercise IntensityPink LowBlue LowGreen MediumYellow MediumOrange HighRed High

You will also be prompted to keep your pedalingpace near the target pace setting for the currentsegment. When the words PEDAL FASTERappear in the display, increase your pace. Whenthe words PEDAL SLOWER appear, decreaseyour pace. When no words appear, maintain yourcurrent pace. IMPORTANT: The target pace set-tings are intended only to provide motivation.Make sure to pedal at a pace that is comfort-able for you.

Profile

17

If the resistance level or the ramp incline level forthe current segment is too high or too low, you canmanually override the setting by pressing theResistance or the Ramp buttons. However, whenthe current segment ends, the pedals will automat-ically adjust to the resistance level for the nextsegment and the ramp incline will automaticallyadjust to the incline level for the next segment.Note: You can also use the + and - buttons next tothe matrix to adjust the resistance settings duringan intensity control workout.

If you stop pedaling for several seconds, a seriesof tones will sound and the workout will pause. Torestart the workout, simply resume pedaling. Theworkout will continue until the last segment of theprofile flashes and the last segment of the workoutends.

When the workout is completed, the display willshow a time of 0:00. If you continue to pedal afterthe workout is completed, the display will continue

to show exercise feedback; however, the displaywill not show the elapsed time until you select themanual mode or a new workout.


See step 4 on page 14.







18

HOW TO USE AN INTENSITY CONTROLWORKOUT



2. Select an intensity control workout.

To select an intensity control workout, press theQuick Intensity Control Workouts button that hasthe profile of the desired workout once for ashorter workout or twice for a longer workout.

When you select an intensity control workout, thename of the workout will appear in the display fora few seconds and a profile of the resistance lev-els of the workout will scroll across the matrix.


Each workout is divided into 20, 30, 45, or 67.5one-minute segments. One resistance level andone target pace setting are programmed for eachsegment. Note: The same resistance level and/ortarget pace setting may be programmed for con-secutive segments.

During the workout, the workout profile will showyour progress (see the drawing above). The flash-ing segment of the profile represents the currentsegment of the workout. The height of the flashingsegment indicates the resistance level for the cur-rent segment. At the end of each segment of theworkout, a series of tones will sound and the nextsegment of the profile will begin to flash. If a differ-ent resistance level is programmed for the nextsegment, the resistance level will appear in thedisplay for a few seconds to alert you. The resis-tance of the pedals will then change.

To increase or decrease the overall intensity of theworkout, press the + and - buttons next to thematrix. The resistance levels of all remaining seg-ments in the workout will then increase ordecrease proportionately.

As you exercise, you will be prompted to keepyour pedaling pace near the target pace setting forthe current segment. When the words PEDALFASTER appear in the display, increase yourpace. When the words PEDAL SLOWER appear,decrease your pace. When no words appear,maintain your current pace. IMPORTANT: The tar-get pace settings are intended only to providemotivation. Make sure to pedal at a pace that iscomfortable for you.

If the resistance level for the current segment istoo high or too low, you can manually override thesetting by pressing the Resistance buttons.However, when the current segment ends, thepedals will automatically adjust to the resistancelevel for the next segment.


When the workout is completed, the display willshow a time of 0:00. If you continue to pedal afterthe workout is completed, the display will continueto show exercise feedback; however, the displaywill not show the elapsed time until you select themanual mode or a new workout.









Profile

19

HOW TO CREATE A CUSTOM WORKOUT



2. Select a custom workout.

To select a custom workout, press the CUSTOM 1or the CUSTOM 2 button. When you select a cus-tom workout, the words CUSTOM 1 or CUSTOM 2will appear in the display for a few seconds and aprofile of the resistance levels of the workout willscroll across the matrix.

3. Begin pedaling to start the workout, andprogram the desired settings.

Each custom workout is divided into 40 one-minute segments. You can program one resistancelevel and one target pace setting for each seg-ment.

To program a resistance level for the first segment,simply adjust the resistance of the pedals bypressing the Resistance buttons. To program a tar-get pace for the first segment, simply pedal at thedesired pace.

At the end of the first segment, the workout willstore the current resistance level and your currentpace in memory. Program a resistance level and atarget pace for the second segment as describedabove.

Continue exercising for up to forty minutes. Stoppedaling when you are finished with your workout.The workout you created will then be stored inmemory. Note: If your workout is less than fortyminutes long, any remaining segments in theworkout will be stored with the default resistancelevel and target pace.

4. When the workout is finished, the console willturn off automatically.


Profile

20

HOW TO USE A CUSTOM WORKOUT

1. Press any button on the console or begin ped-aling to turn on the console.


2. Select a custom workout.

To select a custom workout, press the CUSTOM 1or the CUSTOM 2 button. When you select a cus-tom workout, the words CUSTOM 1 or CUSTOM 2will appear in the display for a few seconds and aprofile of the resistance levels of the workout willscroll across the matrix. Note: If only the firstrow of indicators in the matrix is lit, see HOWTO CREATE A CUSTOM WORKOUT on page19.


Each custom workout can have up to 40 one-minute segments. One resistance level and onetarget pace setting are programmed for each seg-ment. Note: The same resistance level and/or tar-get pace setting may be programmed for consecu-tive segments.

During the workout, the workout profile will showyour progress. The flashing segment of the profile(see the drawing above) represents the currentsegment of the workout. The height of the flashingsegment indicates the resistance level for the cur-rent segment. At the end of each segment of theworkout, a series of tones will sound and the nextsegment of the profile will begin to flash. If a differ-ent resistance level is programmed for the nextsegment, the resistance level will appear in thedisplay for a few seconds to alert you. The resis-tance of the pedals will then change.

As you exercise, you will be prompted to keepyour pedaling pace near the target pace setting forthe current segment. When the words PEDALFASTER appear in the display, increase yourpace. When the words PEDAL SLOWER appear,decrease your pace. When no words appear,maintain your current pace. IMPORTANT: Thetarget pace settings are intended only to pro-vide motivation. Make sure to pedal at a pacethat is comfortable for you.

If the resistance level for the current segment istoo high or too low, you can manually override thesetting by pressing the Resistance buttons.However, when the current segment ends, thepedals will automatically adjust to the resistancelevel for the next segment.


4. Change the workout if desired.

If desired, you can change the workout whileusing it. To change the resistance level for thecurrent segment, simply press the Resistancebuttons. At the end of the current segment, thenew resistance level will be stored in memory. Tochange the target pace for the current seg-ment, simply change your pedaling pace. At theend of the current segment, your pace will bestored in memory. You can continue exercisingand changing the workout for up to forty minutes.









Profile

21

Inspect and tighten all parts of the elliptical regularly.Replace any worn parts immediately.

To clean the elliptical, use a damp cloth and a smallamount of mild soap. IMPORTANT: To avoid damageto the console, keep liquids away from the con-sole and keep the console out of direct sunlight.

CONSOLE TROUBLESHOOTING

If the console does not turn on, make sure that thepower cord is fully plugged in.

If the console does not display your heart rate whenyou hold the handgrip pulse sensor, or if the displayedheart rate appears to be too high or too low, see step5 on page 15.

HOW TO CALIBRATE THE RAMP

If the ramp is not functioning properly, the ramp mayneed to be calibrated. To calibrate the ramp, holddown the Start button and the Resistance increasebutton for about 5 seconds until the display on theconsole changes.

Next, press the Start button once, and then press theRamp increase button. The ramp will move upwardand downward as it calibrates. When the ramp stopsmoving, the ramp is calibrated. Then, press the Startbutton repeatedly to return to the manual mode.

HOW TO ADJUST THE BELT

If the pedals slip while you are pedaling, even whilethe resistance is adjusted to the highest setting, thebelt may need to be adjusted.

To adjust thebelt, first care-fully pry off theright Disc Cover(41) using a flatscrewdriver.Next, remove thefour screws (notshown) from thecenter of theright Pedal Disc(40). Gentlyrotate the Disc away from the elliptical.

Loosen, but donot remove, thethree indicatedscrews (A).Insert the shaft ofa screwdriverdownwardbetween theIdler (B) and theIdler Pulley (C).Pull the top ofthe screwdrivertoward the frontof the elliptical until the Belt (57) is tight. Then, tightenthe three screws.

Reattach the right disc with the four screws and thenreattach the right disc cover.

MAINTENANCE AND TROUBLESHOOTING

41

40

BC

A

57

22

These guidelines will help you to plan your exerciseprogram. For detailed exercise information, obtain areputable book or consult your physician. Remember,proper nutrition and adequate rest are essential forsuccessful results.

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen yourcardiovascular system, exercising at the proper inten-sity is the key to achieving results. You can use yourheart rate as a guide to find the proper intensity level.The chart below shows recommended heart rates forfat burning and aerobic exercise.

To find the proper intensity level, find your age at thebottom of the chart (ages are rounded off to the near-est ten years). The three numbers listed above yourage define your “training zone.” The lowest number isthe heart rate for fat burning, the middle number is theheart rate for maximum fat burning, and the highestnumber is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer-cise at a low intensity level for a sustained period oftime. During the first few minutes of exercise, yourbody uses carbohydrate calories for energy. Only afterthe first few minutes of exercise does your body beginto use stored fat calories for energy. If your goal is toburn fat, adjust the intensity of your exercise until yourheart rate is near the lowest number in your trainingzone. For maximum fat burning, exercise with yourheart rate near the middle number in your trainingzone.

Aerobic Exercise—If your goal is to strengthen yourcardiovascular system, you must perform aerobicexercise, which is activity that requires large amountsof oxygen for prolonged periods of time. For aerobicexercise, adjust the intensity of your exercise untilyour heart rate is near the highest number in yourtraining zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretchingand light exercise. A warm-up increases your bodytemperature, heart rate, and circulation in preparationfor exercise.

Training Zone Exercise—Exercise for 20 to 30 min-utes with your heart rate in your training zone. (Duringthe first few weeks of your exercise program, do notkeep your heart rate in your training zone for longerthan 20 minutes.) Breathe regularly and deeply as youexercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes ofstretching. Stretching increases the flexibility of yourmuscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete threeworkouts each week, with at least one day of restbetween workouts. After a few months of regular exer-cise, you may complete up to five workouts eachweek, if desired. Remember, the key to success is tomake exercise a regular and enjoyable part of youreveryday life.

EXERCISE GUIDELINES

WARNING: Before beginning thisor any exercise program, consult your physi-cian. This is especially important for personsover age 35 or persons with pre-existinghealth problems.

The pulse sensor is not a medical device.Various factors may affect the accuracy ofheart rate readings. The pulse sensor isintended only as an exercise aid in determin-ing heart rate trends in general.

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SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce.

1. Toe Touch Stretch

Stand with your knees bent slightly and slowly bend forward fromyour hips. Allow your back and shoulders to relax as you reachdown toward your toes as far as possible. Hold for 15 counts, thenrelax. Repeat 3 times. Stretches: Hamstrings, back of knees andback.

2. Hamstring Stretch

Sit with one leg extended. Bring the sole of the opposite foottoward you and rest it against the inner thigh of your extended leg.Reach toward your toes as far as possible. Hold for 15 counts,then relax. Repeat 3 times for each leg. Stretches: Hamstrings,lower back and groin.

3. Calf/Achilles Stretch

With one leg in front of the other, reach forward and place yourhands against a wall. Keep your back leg straight and your backfoot flat on the floor. Bend your front leg, lean forward and moveyour hips toward the wall. Hold for 15 counts, then relax. Repeat 3times for each leg. To cause further stretching of the achilles ten-dons, bend your back leg as well. Stretches: Calves, achilles ten-dons and ankles.

4. Quadriceps Stretch

With one hand against a wall for balance, reach back and graspone foot with your other hand. Bring your heel as close to yourbuttocks as possible. Hold for 15 counts, then relax. Repeat 3times for each leg. Stretches: Quadriceps and hip muscles.

5. Inner Thigh Stretch

Sit with the soles of your feet together and your knees outward.Pull your feet toward your groin area as far as possible. Hold for15 counts, then relax. Repeat 3 times. Stretches: Quadriceps andhip muscles.

1

2

3

4

5

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PART LIST Model No. NTEL16908.4 R1210A

1 1 Frame2 1 Front Stabilizer3 1 Rear Stabilizer4 1 Ramp5 1 Right Ramp Cover6 1 Upright7 1 Left Handlebar8 1 Right Pedal Arm9 1 Left Pedal Arm10 1 Right Link Arm11 1 Left Link Arm12 2 Upper Body Arm13 1 Left Lift Arm14 2 Crank Arm15 2 Crank Hub16 1 Hub Spacer17 1 Large Pulley18 2 Inner Large Axle Cover19 1 Crank Spacer20 1 Crank21 1 Eddy Mechanism22 1 Right Lift Arm23 1 Lift Motor24 1 Lift Axle25 1 Lift Pin26 1 Transformer27 1 Control Board28 1 Control Box29 1 Control Box Cover30 1 Left Ramp Cover31 1 Right Handlebar32 2 Ramp Roller33 1 Pivot Axle34 1 Ramp Axle35 2 Bushing36 2 Lift Axle Bushing37 1 Power Inlet38 1 Right Shield39 1 Left Shield40 2 Pedal Disc41 2 Disc Cover42 1 Left Ramp Axle Cover43 1 Right Ramp Axle Cover44 1 Front Ramp Cover45 1 Rear Ramp Cover46 6 Pivot Bushing47 1 Reed Switch/Wire48 4 Stabilizer Cap49 2 Leveling Foot50 2 Foot

51 2 Wheel52 1 Left Pivot Cover53 1 Right Pivot Cover54 1 Lower Wire Harness55 1 Power Cord56 1 Left Pedal Assembly57 1 Belt58 1 Clamp59 4 E-clip60 1 Console61 1 Water Bottle Holder62 1 Right Pedal Assembly63 4 Upper Body Arm Bushing64 2 Lift Bracket65 1 Hand Pulse Grip/Wire66 4 Pedal Arm Cap67 2 Small Axle Cover68 4 Medium Axle Cover69 1 Lift Motor Stop70 6 Bearing71 4 M12 x 97mm Shoulder Patch

Screw72 2 Hand Grip73 4 5/16" x 1 1/2" Button Bolt74 4 #6 x 3/8" Screw75 2 1/2" Hairpin Cotter Pin76 8 M8 x 18mm Button Screw77 4 M6 Locknut78 41 #8 x 3/4" Screw79 10 #10 x 1/2" Patch Screw80 10 #10 Fender Washer81 7 5/16" x 1" Patch Screw82 2 3/8" x 1" Flange Screw83 8 M10 x 25mm Patch Screw84 2 M10 x 20mm Button Screw85 2 3/8" Locknut86 1 1/2" x 1 3/4" Pin87 2 M12 x 25mm Button Screw88 14 3/8" x 2 1/2" Patch Screw89 4 Pedal Arm Bushing90 2 Snap Ring91 5 #8 x 1/2" Screw92 4 3/8" Washer93 2 M12 x 12mm Button Screw94 4 Outer Large Axle Cover95 2 3/8" x 3/4" Button Screw96 2 3/8" x 2 1/2" Button Screw97 1 Upper Wire Harness98 4 M8 x 35mm Button Screw99 4 M8 Locknut

Key No. Qty. Description Key No. Qty. Description

25

100 2 3/8" x 1" Patch Screw101 2 M12 Fender Washer102 2 5/8" Wave Washer103 2 3/4" Wave Washer104 10 5/16" Washer105 5 5/16" Split Washer106 4 5/16" Locknut107 1 Right Pedal Plate108 4 M10 x 1mm Snap Ring109 1 Left Pedal Plate110 10 M6 Split Washer

111 2 Lift Roller* – 10" Ground Wire* – 12" White Jumper Wire F/F* – 12" Black Jumper Wire F/F* – 60" Wire Harness* – 60" Jumper Wire Harness* – 70" Wire Harness* – Lift Motor Reed Switch/Wire* – 0.531" Metal Spacer* – Power Jumper Wire* – Userʼs Manual

Note: Specifications are subject to change without notice. For information about ordering replacement parts, seethe back cover of this manual. *These parts are not illustrated.

Key No. Qty. Description Key No. Qty. Description

26

EXPLODED DRAWING A Model No. NTEL16908.4 R1210A

3133

6

7

52

53

60

61

65

73

72

72

12

12

66

11

10

8

62

18

94

6363

71

93

67

8971

18

9463

63

93

71

67

8989

6870

70

100

81

4646

94

4646

81

4646

798080

94

106

106

78

78

78

7378

78

104

104

102

102

92

107

110

66

968

70

70

100

92

59

6668

32

95

56

109 79

110

80

66 68

32

95

59

88

71

108

108

8988

88

108

108

27

EXPLODED DRAWING B Model No. NTEL16908.4 R1210A

70

4

5

14

14

15

16

17

1920

22

2324

2627

28

2934

25

111

35

35

36

36

37

38

39

40

40

41

41

43

42

44

45

74 74

75

91

78

78

78

78

7878

78 78

87

84

8498

98

75

86

101

99

76

76

54

97

5557

69

103

92

92

21

77 1

3

48

48

49

4988

88

82

82

2

48

48

50

5051

51 78

7896

8585

96

88

88

83

83

78

99

15

83

83

111

1387

101

78

78

78

78

78

30

91

64

47

64

76

78

78

78

78

78

78

59

59

78

58

81

81

90

90

103

105

105 81

104

104

104

104

70

Part No. 283181 R1210A Printed in China © 2010 ICON IP, Inc.

ORDERING REPLACEMENT PARTSTo order replacement parts, see the front cover of this manual. To help us assist you, please be prepared toprovide the following information when contacting us:

• the model number and serial number of the product (see the front cover of this manual)

• the name of the product (see the front cover of this manual)

• the key number and description of the replacement part(s) (see the PART LIST and the EXPLODEDDRAWING near the end of this manual)

ICON Health & Fitness, Inc. (ICON) warrants this product to be free from defects in workmanship andmaterial, under normal use and service conditions. The frame is warranted for a lifetime. Parts and laborare warranted for ninety (90) days from the date of purchase.

This warranty extends only to the original purchaser. ICONʼs obligation under this warranty is limited torepairing or replacing, at ICONʼs option, the product through one of its authorized service centers. Allrepairs for which warranty claims are made must be preauthorized by ICON. If the product is shipped toa service center, freight charges to and from the service center will be the customerʼs responsibility. Forreplacement parts shipped while the product is under warranty, the customer will be responsible for a min-imal handling charge. For in-home service, the customer will be responsible for a minimal trip charge. Thiswarranty does not extend to any damage to a product caused by or attributable to freight damage, abuse,misuse, improper or abnormal usage, or repairs not provided by an ICON authorized service center; toproducts used for commercial or rental purposes or as store display models; or to products transportedor purchased outside the US. No other warranty beyond that specifically set forth above is authorized byICON.

ICON is not responsible or liable for indirect, special, or consequential damages arising out of or in con-nection with the use or performance of the product; damages with respect to any economic loss, loss ofproperty, loss of revenues or profits, loss of enjoyment or use, or costs of removal or installation; or otherconsequential damages of whatsoever nature. Some states do not allow the exclusion or limitation of inci-dental or consequential damages. Accordingly, the above limitation may not apply to you.

The warranty extended hereunder is in lieu of any and all other warranties, and any implied warranties ofmerchantability or fitness for a particular purpose are limited in their scope and duration to the terms setforth herein. Some states do not allow limitations on how long an implied warranty lasts. Accordingly, theabove limitation may not apply to you.

This warranty gives you specific legal rights. You may also have other rights that vary from state to state.

ICON Health & Fitness, Inc., 1500 S. 1000 W., Logan, UT 84321-9813

LIMITED WARRANTYIMPORTANT: You must register this product within 30 days of the purchase date to avoid addedfees for service needed under warranty. Go to www.nordictrackservice.com/registration.

ModelNo.NTEL16908.4 USERʼSMANUAL · 7 4. Applyagenerousamountoftheincluded...

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