®
ElliptiMill Cardio Trainer
Owner’s Manual
PART NUMBER 82020
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Important Safety Instructions
Table of Contents
WARNING: To reduce the risk of electric shock or injury to persons:
Basics
[1] An appliance should never be left unattended when plugged in. Unplug from outlet when not in use.
[2] Close supervision is necessary when this unit is used by or near children or disabled persons.
[3] Use this elliptical only for its intended use as described in this manual.
Introduction. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 1
Basic Control Panel Operations. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 2
Features. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 3
Getting Started. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 5
[4] Never operate this elliptical if it has a damaged cord or plug, if it is not working properly, or if it has been damaged.
Call your selling dealer immediately for examination and repair.
Control Functions
Manual Mode. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 6
Using the Numeric Keypad . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 7
Built-In Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 8
Using the Built-In Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 9
User Program Learn Mode. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 10
User Program Edit Mode . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 11
Specific Goal Programs. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 12
Heart Rate Control Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 13
Running a Heart Rate Control Program. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 14
User Heart Rate Control Programs . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 15
Fitness Tests Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 16
Taking the Army 2 Mile Fitness Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 17
Taking the Balke Fitness Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 18
Taking the Firefighter Fitness Test . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 19
Self-Diagnostics. . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 20
[5] Keep the power cord away from heated surfaces. Be sure the line cord has plenty of slack and does not get pinched
underneath the elliptical.
[6] Never drop or insert any object into any opening. Be sure no objects are near or underneath the elliptical.
[7] Do not use outdoors.
[8] Do not operate where aerosol (spray) products are being used or where oxygen is being administered.
[9] Connect this appliance to a properly grounded dedicated outlet only.
[10] To disconnect, press the OFF button, and unplug the unit from the wall outlet.
GROUNDING INSTRUCTIONS
This product must be grounded. If it should malfunction or break down, grounding provides a path of least resistance for
electric current to reduce risk of electric shock. This product is equipped with a cord having an equipment grounding
conductor and a grounding plug. The plug must be plugged into an outlet that is properly installed and grounded in
accordance with all local codes and ordinances.
Heart Rate Monitoring
Overview . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 21
Heart Monitors (Wireless and AccuTrack). . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 23
Getting the Most Out of Your Workouts . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . 24
120 VOLT ELLIPTICALS
Ellipticals marked 120 VAC are intended for use in a nominal 120-volt circuit with a grounding plug. Make sure the product
is connected to an outlet having the same configuration as the plug. No adapter should be used with this product.
200 - 250 VOLT ELLIPTICALS
Ellipticals marked 200-250 VAC are intended for use on a circuit having a nominal rating more than 120V and are factory-
equipped with a specific cord and plug to permit connection to a proper electric circuit. Make sure the product is connected
to an outlet having the same configuration as the plug. No adapter should be used with this product. If the product must
be reconnected for use on a different type of electric circuit, qualified service personnel should make the reconnection.
DANGER: Improper connection of the equipment-grounding connector can result in a risk of electric shock. Check with
a qualified electrician or serviceman if you are in doubt as to whether the product is properly grounded. Do not modify
the plug provided with the product. If it will not fit in the outlet, have a proper outlet installed by a qualified electrician.
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Introduction
Basic Control Panel Operations
Congratulations! You’ve made a very smart investment! Your Cardio Trainer elliptical is a high-quality fitness tool that will
give you years and years of fitness benefits.
One of the great things about your new ElliptiMill is that it uniquely monitors your workout intensity in “treadmill terms”.
Meaning, if your speed readout displays 7 mph, you are exerting the same energy as running 7 mph.
Regardless of the application, unpleasant weather is not an obstacle. Cold, windy, wet days will never discourage you again,
nor will the heat and humidity of the summer months. If you’re the type of person that likes to do two things at once, now
you can watch your favorite program on TV or keep an eye on your kids and take care of your health at the same time.
Press START to power up the elliptical and light up the displays. The starting effort level is set to
Level 1.
Your ElliptiMill was a smart purchase, but you already knew that, so let’s move on and get started.
START
PAUSE
BEFORE YOU BEGIN
Following are some things you should do before you start to exercise on your elliptical:
Press PAUSE to stop your workout clock, all statistical information will be preserved. When you are
ready to continue, press START to resume your workout.
Pressing OFF will shut down the elliptical. All current statistical information will be cleared.
INSTRUCTION MANUAL
Be sure to familiarize yourself with this manual. Look it over carefully. Be sure you understand the control panel operation
before using the elliptical.
To change effort level:
Hold EFFORT “+” key down to increase effort level.
WARRANTY INFORMATION
Fill out your warranty registration card and mail it in today. Landice backs your elliptical with a strong warranty.
For the factory to respond to any problems you may have, we need your warranty information on file. Do it today.
Hold EFFORT “-” key down to decrease effort level.
Landice will send you a complimentary Landice T-shirt upon receipt of your warranty registration card.
SELECTING A LOCATION
Place the elliptical in a climate-controlled room.
Failure to do so may effect warranty.
Press NEXT at any time to choose the display screen that best suits your workout.
Allow a minimum clearance of 6 inches on each side of the elliptical.
Allow a minimum clearance of 1 foot at the rear of the elliptical.
To use the built-in workout programs:
Press PROGRAMS at any time to display the programs selection screen. Scroll through built-in and
user-defined program previews with center “+/-” keys and select the program that best suits your
desired workout by pressing NEXT. You will now be asked to enter the program’s specific parameters
(Maximum Effort, Program Time, etc…). Use the numeric keypad and the center “+/-” keys to select
the desired values and press START to begin the program.
Failure to leave ample clearance around the elliptical could result in the user becoming trapped between the mechanism and
the wall should the user accidentally trip and fall while exercising.
Be sure the line cord has plenty of slack and does not get pinched underneath the elliptical. Make sure the elliptical is
plugged into a dedicated line.
To use the heart rate controlled programs:
Press HRC at any time and choose either a built-in or user defined cardio program. The heart rate
control programs automatically adjust the effort level in order to maintain a constant heart rate.
To return to manually controlling the elliptical at any time:
Press MANUAL button at any time and the elliptical is at your command to adjust the effort level.
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Features
Features
The Cardio Trainer ElliptiMill combines a versatile liquid crystal display (LCD) with a variety of program options including
multiple heart rate control programs. These features and options combine to offer an exciting and fun workout so you can
reach your fitness goals.
It’s about options:
MANUAL CONTROL
HEART RATE CONTROL
The Cardio Trainer begins a user-defined workout via the Manual Mode. While in the Manual Mode
the elliptical is at your command. There are no time limits and no program parameters to enter.
Changes in effort level will only happen when you make them happen by pressing one of the buttons.
You can get back to the Manual Mode at any time by simply pressing the MANUAL button.
The Cardio Trainer comes standard with contact grips and transmitter strap, which are used in
conjunction with any of the 4 Heart Rate Control (HRC) programs provided. The first two
standard heart rate control programs maximize workout time by directing the elliptical to
automatically change effort level in order to maintain the targeted heart rate(s) for the duration of the
program. Furthermore, the two User HRC programs allow you to create separate custom HRC
programs. Each HRC program is broken down into 20 programmable segments for more variety
in your heart rate controlled workouts.
NUMERIC KEYPAD
The keypad is an excellent feature that allows you to spend less time pressing buttons and more time
enjoying your workout.
3 FITNESS TESTS
The Cardio Trainer also includes three different programs that accurately measure your fitness level.
The Balke and Fire Fighter Fitness Tests use HRC to monitor your heart and how it reacts to speed
and effort level changes through a specific protocol. Based on your age, gender, and cardiovascular
performance, you will receive a fitness rating upon completion. On the other hand, the Army 2 Mile
Fitness Test is a manually controlled 2 mile test. Based on your age, gender, and completion time, you
will receive a fitness score upon completion.
5 BUILT-IN PROGRAMS
The Cardio Trainer offers five built-in programs to help you attain your fitness goals. These programs
take you through a predetermined twenty-segment effort level profile but at the same time allow you
to override each segment to tailor the program to your specific needs.
5 USER-DEFINED PROGRAMS
SELF-DIAGNOSTICS
The Cardio Trainer allows you to create your own custom programs as you go. Any manual changes
(effort level) you make during your user-program will be saved and stored. You can also create and
modify the user-program using the elliptical’s Edit Mode.
If the Cardio Trainer ever malfunctions, it has the ability to seek out and self diagnose the problem,
clearly displaying it in detail in the center LCD. This feature aims at minimizing elliptical down time,
helping you maintain your fitness goals.
You will be prompted with self-diagnostics as soon as the elliptical detects any errors. However, you
can also manually launch self-diagnostics by pressing the center “+”, “-”, and START button at the
same time while the elliptical is off.
3 SPECIFIC GOAL PROGRAMS
Specific Goal Programs are designed to motivate your fitness goals in a variety of different ways.
Before your workout, select a Time, Distance, or Calorie goal. During your workout you will be
updated with real-time statistics reflecting your progress toward your specific goal.
ENGLISH/METRIC MODE
The Cardio Trainer display comes standard in English units and can be changed to display metric
units by pressing MANUAL, PROGRAMS, and START simultaneously while the elliptical is off. Then
press OFF. Repeat the same steps to return back to English units.
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Getting Started
Manual Mode
Upon exiting the weight input the elliptical enters the Manual Mode. In this mode you control all elliptical functions.
In Manual Mode you can change the effort level at any time as well as select from one of the three multifunction display screens.
Make sure you read and understand this owner’s manual. Now you are ready to begin.
SET YOUR STRIDE
Prior to your workout, check to see what stride setting the elliptical is currently set at.
The current stride setting is the number (17, 19, 21 or 23) that is located directly
behind the positional arrowhead.
Selectable display
allows you to choose the screen that best suits your workout.
To change it, loosen the black knob and red T-handle (1/4 turn will do). While pulling
the black knob, slide the positional arrowhead up or down grabbing the red T-handle.
Be sure to retighten both knobs and T-handles prior to commencing your workout.
TRACK SCREEN
Start by standing on the rear step and stepping onto each foot pedal.
Press the
button. The displays will power up and the effort level will default to Level 1.
START
STAT SCREEN
MANUAL MODE
Upon startup the elliptical enters Manual Mode. In this mode, you control all of the elliptical functions. Any changes in effort
level will be a direct result of you touching the control panel.
HEART RATE STATUS SCREEN
ENTER YOUR WEIGHT
Display features
Press
and use the numeric keypad or the center “+/-” keys to dial in your weight.
FEATURE
Description
EFFORT
20 levels, select using EFFORT “+/-” keys
Entering your weight is crucial for Calorie and “running” speed calculations.
SPEED*
Dispayed in MPH, Km/Hr or Revolutions per Minute, select using UNITS “+/-”
Time logged on elliptical displayed as “Minutes: Seconds”
Miles logged on elliptical (kilometers when in metric)
Time to complete 1 mile (1 kilometer when in metric)
Total calories burned, based on user’s weight
Rate in calories/hour, based on user’s weight
Current MET level, based on user weight / effort level / speed
1/4-mile (400 meter in metric) track in manual mode
Number of laps completed
TIME
DISTANCE*
PACE*
ENTER YOUR AGE
CALORIES
CALS/HR
Press
and use the numeric keypad or the center “+/-” keys to dial in your age.
METS**
Entering your age will generate an age based weight loss target pulse (see Heart Rate Monitoring).
LAP (PROGRESS)*
LAP (COUNTER)*
PULSE
You can see your target pulse at any time by pressing
(shown below).
until you bring up the Heart Rate Status Screen
Current heart rate
TIME IN ZONE
“IN ZONE”
“OUT OF ZONE”
“ABOVE MAX”
MAX
Time spent in target zone (zone is 16 beats wide)
User is in the target zone (within 8 beats of the target pulse)
User is outside the target zone (greater than 8 beats from target pulse)
User is above the Maximum allowable heart rate in zone
Maximum allowable heart rate to remain in zone
The target pulse (user defined in Zone Screen)
Minimum allowable heart rate to remain in zone
User is below the Minimum allowable heart rate in zone
The total time of the user’s workout
TARGET PULSE
MIN
Your target pulse is displayed at the top of the screen. You can adjust this number higher or lower by pressing the
center “+/-” keys.
“BELOW MIN”
TOTAL TIME
You can return to the Manual Mode at any time by pressing the
button.
* Speed and distance are calculated using an advanced metabolic running equivalent algorithm. Your pedal speed and effort level
will yield a “running” speed with the equivalent energy consuming intensity.
** One MET is defined as the energy consumed at rest by the average adult.
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Using the Numeric Keypad
Built-In Programs
The Cardio Trainer is equipped with a numeric keypad, which serves multiple functions to make the elliptical easier to
control. It can be used to change effort level, enter user settings, and configure programs.
Programs have been added to the Cardio Trainer so you can add some variety to your workouts. You can choose from one of
5 built-in programs, which will run you through a pre-selected effort level profile. When choosing a program you select a
maximum effort level and a time from 10 to 99 minutes. Once set, the elliptical will not go above the maximum effort
level unless you manually override it. Each program is divided into 20 segments of equal time, beginning with 3 warm-up
segments and ending with 2 cool-down segments. For example, a 40-minute program will contain 20 two-minute segments.
Built-In Programs descriptions:
FAT BURN
The overall goal of this program is to elevate your heart rate, maintain the elevated heart rate for most of the
workout, then gradually bring your heart rate down via the last three cool down segments.
ENTERING USER WEIGHT
Press the Weight key to bring up the prompt that allows you to dial in your weight. This is important because this value
helps calculate accurate calorie and MET values.
INTERMEDIATE
The overall goal of this program is to vary your heart rate by elevating and lowering it several times, providing
you with a challenging cardiovascular workout.
PROGRAM CONFIGURATION
In program setups you will be asked different information based on that particular program’s parameters. After you enter
each value using the keypad, press ENTER, NEXT, or wait 3 seconds to advance to the next screen.
ADVANCED
In the 5 Built-in programs, the keypad is used to enter the program’s maximum time, maximum effort level.
The overall goal of this program is to raise your heart rate with high effort levels for an advanced cardiovascu-
lar workout.
In the Specific Goal Programs, the keypad is used to enter a variety of different information. Time Goal: Time, Distance
Goal: Distance, Calorie Goal: Calorie.
INTERVALS
In the 5 User programs, the keypad is used to enter the program’s maximum time. It can also be used to set the effort level
The overall goal of this program is to vary your workout load, taking you from peak level to recovery eight
for each individual segment. This will be explained in more detail under the USER PROGRAM section of this manual.
times throughout your workout.
In the Heart Rate Control (HRC) programs, the keypad is used to enter the program’s maximum effort level, target heart
rate, and program time.
ENDURO
The overall goal of this program is to increase intensity toward a peak without recovery until the cooldown.
In the User Heart Rate Control programs, the keypad is used to enter the total time, and the target heart rate for each
individual segment. This will be explained in more detail under the HEART RATE sections of this manual.
In the 3 fitness tests, the keypad is used to enter your age.
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Using the Built-In Programs
User Program Learn Mode
The Cardio Trainer has storage capacity for five User Program Profiles, which you can create and change. The elliptical will
remember these programs even if you unplug it from the wall. Each of the five User Program profiles will be pre-loaded with
copies of the five built-in programs, until you use and change these programs.
SELECT PROGRAM
Press PROGRAMS at any time to display the programs selection screen. Scroll through the program
previews with center “+/-” keys and select the program that best suits your desired workout by
pressing NEXT. The display will now ask you to enter the program parameters.
As you use the User Programs, simply make effort level changes to suit your needs. The Cardio Trainer will remember your
changes via its Learn Mode.
Follow these steps to run a User Program:
SELECT PROGRAM MAXIMUM EFFORT LEVEL
The display will prompt you to set a Max Effort using the keypad or center “+/-”keys. This will scale
the effort level curve so that the maximum effort equals your selection.
Select your maximum effort level and press ENTER, NEXT, or wait three seconds.
SELECT PROGRAM
Press PROGRAMS at any time to display the programs selection screen. Scroll through the program previews
with center “+/-” keys and select one of the five User Programs by pressing NEXT. The display will now ask
you to enter the program time.
SELECT PROGRAM TIME
The display will prompt you to set a Program Time using the keypad or center “+/-” keys. You
can enter a time between 10-99 minutes. This will scale the 20 segments of the program equally
throughout your selected time.
SELECT PROGRAM MAXIMUM EFFORT LEVEL
Using the keypad, select a Program Time from 10-99 min. This will scale the 20 segments of the program
equally throughout your selected time.
Select your time and press ENTER, NEXT, or wait three seconds.
Select your time and press ENTER, NEXT, or wait three seconds.
Press the
button to begin.
START
SELECT PROGRAM TIME
The display will prompt you to set a Program Time using the keypad or center “+/-” keys. You can enter a
time between 10-99 minutes. This will scale the 20 segments of the program equally throughout your selected
time. Select your time and press ENTER, NEXT, or wait three seconds.
As soon as you begin, the Program Progress screen
becomes available. The effort level is shown as 20
bars of a bar graph. The higher the bar, the higher
the effort level for that segment will be. Program
progress is indicated by the lines that fill in each of
the grade segments as they are completed.
Press the
button to begin.
START
Push NEXT at any time to view any of the other display screens during your program. If you are in a display screen other
than the Program Progress screen during a segment change, the display will temporarily show the Program Progress
screen then bring you right back to the screen you were in. During a segment change, the grade window will flash only if
there is a change in either of them in the next segment.
As soon as you begin, the Program Progress screen becomes available. The grade is shown as 20 bars of a bar graph. The higher
the bar, the higher the effort level for that segment will be. Program progress is indicated by the lines that fill in each of the
effort level segments as they are completed. As the program advances to the next program segment, whatever effort level settings
you made in the previous setting will be stored in memory.
If you wanted to run the Advanced Program with a program time of
25:00 minutes, a maximum effort level of 16, you would…
If you wanted to run for 30:00 minutes and edit User Program 1 as you go by
adjusting effort level during the workout, you would…
1. Press the
button.
2. Press center “+” key 2 times and then NEXT.
3. When asked to enter Max Effort, press “1”, “6”, ENTER on the keypad.
4. When asked to enter Program Time, press “2”, “5”, ENTER on the keypad.
1. Press the
button.
2. Press center “+” key 5 times and then NEXT.
5. Press the START button to begin.
3. When asked to enter Program Time, press “3”, “0”, ENTER on the keypad.
EXAMPLE
NOTE: All numeric entries can also be entered or modified by adjusting the
entry value with the center “+/-” keys.
4. Press the START button to start the program.
EXAMPLE
5. Adjust the effort level during your workout to customize your User Program.
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User Program Edit Mode
Specific Goal Programs
Edit Mode allows you to edit the effort level for each of the 20 program segments without actually exercising on the
elliptical. The Edit Mode is an excellent way to modify a program that you have created while exercising in a User Program.
These specialty programs have been designed to monitor and achieve a specific goal you may have every time you get on
your Cardio Trainer. Whether you want to go for a 3-mile run, burn 1,000 calories, or simply exercise for 15 minutes, the
Goal Progress screen will accurately assess your progress with a variety of stats. During these programs you will retain full
manual control.
Follow these steps to edit the User Program using Edit Mode:
Using Specific Goal Programs
SELECT PROGRAM
Press PROGRAMS at any time to display the programs selection screen. Scroll through the program previews with center
“+/-” keys and select the Goal Program that best suits your desired workout by pressing NEXT. The display will now ask you
to enter the program parameter.
Press PROGRAMS at any time to display the program selection screen. Scroll through the program
previews with center “+/-” keys and select one of the five User Programs to edit by pressing NEXT.
The display will now ask you to enter the program time.
TIME GOAL PROGRAM:
SELECT PROGRAM TIME
The display will prompt you to set a Program Time Goal using the
keypad or “+/-” center keys. You can enter a time between 10-99 minutes.
Select your time and press ENTER, NEXT, or wait three seconds.
Using the keypad, select a Program Time from 10-99 min. This will scale the
20 segments of the program equally throughout your selected time.
Select your time and press ENTER, NEXT, or wait three seconds.
DISTANCE GOAL PROGRAM:
The display will prompt you to set a Program Distance Goal using the keypad
or “+/-” center keys. You can enter a distance between 0.1-99.9 miles (km in
metric). Select your distance and press ENTER, NEXT, or wait three seconds.
The screen will read, “PRESS START TO BEGIN OR NEXT TO EDIT”,
PRESS NEXT to enter Edit Mode.
CALORIE GOAL PROGRAM:
EDITING SEGMENTS
The display will prompt you to set a Program Calorie Goal using the keypad
or “+/-” center keys. You can enter a calorie goal between 10-9,999 calories.
Select your calories and press ENTER, NEXT, or wait three seconds.
When you first enter Edit Mode, you are in control of Segment 1 (noted by
triangle cursor). Use the Effort “+/-” keys and to manually set the effort
level in each segment.
Press the
button.
START
MOVING FROM SEGMENT TO SEGMENT
Use the center “+” key to move right and the center “-” to move left.
As soon as you begin, the Goal Progress screen becomes available. This
screen shows your Specific Goal, time remaining until completion, and
other statistics. If you are in the Distance or Calorie Goal programs, your
goal statistic will be counting down (noted by negative sign).
If you wanted to manually create a 30 minute User Program prior to your
workout starting with an effort level of 10% and then progressing to an
effort level of 15%, you would…
EXITING EDIT MODE
Once you have completed editing your User
Program, you can start your User Program
by simply pressing START at any time.
Push NEXT at any time to view any of the other display screens during your program.
1. Press the
button.
Furthermore, if you attempt to advance the
cursor past the 20th segment, you will be
prompted with “PRESS START TO BEGIN
OR NEXT TO EDIT” screen. You can also
exit Edit Mode by pressing MANUAL,
HRC, or PROGRAMS at any time. Any
changes you make during edit mode are
permanently saved in that User Program
even if you unplug the elliptical.
2. Press center “+” key 5 times and then NEXT.
3. When asked to enter Program Time, press “3”, “0”, ENTER
on the keypad.
If you wanted to burn 650 calories in the Calorie Goal program you would…
4. Press
to enter EDIT MODE.
1. Press the
button.
EXAMPLE
5. Press the effort “+/-” keys to set the effort level to 10%.
6. To edit the 1st Segment elevation using the keypad, press QUICK
GRADE,“3”, ENTER.
7. Press center “+” key to advance to the Segment 2.
8. Press Speed “+/-” keys to set the effort level to 15%.
2. Press center “-” key 2 times and then NEXT.
3. When asked to enter CALORIE GOAL, press “6”, “5”, “0”, ENTER on
the keypad.
EXAMPLE
4. Press
to begin.
START
9. Press
to start the program.
START
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Heart Rate Control Programs
Running a Heart Rate Program
Heart Rate Control programs require the use of the contact grips or wireless chest strap (see Heart Rate Monitors).
Follow these steps to run an HRC program:
The Cardio Trainer has the ability not only to display your heart rate, but also to automatically vary the effort level based
upon your heart rate via its Heart Rate Control (HRC) programs. Target training allows you to maximize your workout
performance while minimizing your workout time.
SELECT PROGRAM
To select an HRC program press the HRC button. Scroll through the program previews with center “+/-”
keys and select HRC or INTERVAL HRC by pressing NEXT.
Program Protocols: HRC vs. Interval HRC
SELECT TARGET PULSE
• HRC Program maintains the user’s heart rate at the target throughout the duration of the training segments.
• Interval HRC Program alternates between the target and 80% of target, giving the user an opportunity to exercise
at different intensity levels.
The display will prompt you to enter your Target Pulse using the keypad or
center “+/-” keys. This will set the target pulse and the elliptical will vary the
effort level in an effort to reach this heart rate.
Select your target pulse and press ENTER, NEXT, or wait three seconds.
% of Target Heart Rate
Segment
Stage
HRC
70
Interval HRC
SELECT PROGRAM TIME
The display will prompt you to set a Program Time using the keypad or “+/-”
center keys. For HRC, you can enter a time between 20-99 minutes. This will
scale the 20 segments of the program equally throughout your selected time.
Select your time and press ENTER, NEXT, or wait three seconds.
1
2
Warm up
Warm up
Warm up
Training
70
80
80
3
90
90
4-18
19
20
100
90
Alternating 100 & 80
Cool Down
Cool Down
90
80
80
Press the
button.
START
Whether you are in a Heart Rate Control program or in Manual Mode, the Cardio Trainer allows you to
accurately monitor your heart rate via its Heart Rate Status Screen. To access it, simply press NEXT to scroll through
the selectable displays in the center LCD.
***Remember, you can adjust the program’s target heart rate in the middle of your workout in the Heart Rate Status
Screen using the center “+/-” keys***
Heart Rate Status Screen:
If you wanted to work out with the HRC program with a target pulse of 140, for 30:00
minutes, but you realize into the program that your Warm Up Pulse (98 bpm) is too
difficult and want to lower it to 88 bpm, you would…
1. Press the
button.
Features:
2. NEXT to select the Heart Rate Control Program.
3. When asked to enter Target Pulse, press “1”, “4”, “0”, ENTER on the keypad.
HEARTRATE STATUS
TIME IN TARGET ZONE
TOTAL TIME
MINIMUM, MAXIMUM, WARMUP, TARGET, AND COOL DOWN PULSE
ANIMATED ZONE HEART AND ZONE LIMITS
ADJUSTABLE TARGET PULSE
EXAMPLE
4. When asked to enter TIME, press “3”, “0”, ENTER on the keypad.
START
5. Press
to begin.
6. Press center “-” key ten times so that the Warm Up Pulse lowers to 88 in the Heart
Rate Status Screen.
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User Heart Rate Control Programs
Fitness Tests Overview
The User Heart Rate Control (HRC) program is designed to allow you to set the target heart rate for each of the 20 program
segments during or before your workout. To customize a User HRC Program during your workout, simply adjust your Target Heart
Rate using the center “+/-” keys in the Heart Rate Status Screen. Any Target Heart Rate changes you make during your workout will
be saved in that User HRC Program.
The Cardio Trainer includes 2 fitness tests and 1 fitness protocol. Based on your specific age, gender, and performance they
calculate your fitness level. The Balke and the Firefighter Fitness Tests are heart rate controlled.
Balke Fitness Test (HRC: must use AccuTrack or Wireless Chest Strap)
If you want to edit your User HRC Program before your workout, follow these steps:
Test Parameters
• Maximum Speed: 55 RPM
• Maximum Heart Rate: 80% of Maximum Heart Rate (see Heart Rate Monitoring)
SELECT PROGRAM
To select an HRC program to edit press the HRC button. Scroll through the program previews with center “+/-”
keys and select one of the 2 User HRC Programs to edit by pressing NEXT.
Description
• It’s a heart rate controlled, walking pace, variable effort fitness test. The test increases in difficulty in an effort to
raise your heart rate to a target. Upon reaching your target heart rate, the test will terminate and calculate a fitness
SELECT PROGRAM
assessment based on your performance (VO Max Score).
2
The display will prompt you to set a Max Speed using the keypad or center “+/-” keys. Select your speed and press ENTER, NEXT,
or wait three seconds.
Firefighter (Gerkin) Fitness Test (HRC: must use AccuTrack or Wireless Chest Strap)
Test Parameters
SET PROGRAM TIME
The display will prompt you to set a Program Time using the keypad or “+/-” center keys. For HRC, you can enter a time between
20-99 minutes. This will scale the 20 segments of the program equally throughout your selected time. Select your time and press
ENTER, NEXT, or wait three seconds.
• Maximum Speed: 60 RPM
• Maximum Heart Rate: 85% of Maximum Heart Rate(see Heart Rate Monitoring)
The screen will read, “PRESS START TO BEGIN OR NEXT TO EDIT”. Press START to run the program displayed in the program
preview or NEXT to enter Edit Mode and make changes.
Description
• It’s a heart rate controlled, variable speed and effort fitness test. The test increases in difficulty in an effort to raise
your heart rate to a target. Upon reaching your target heart rate, the test will terminate and calculate a fitness level
EDIT MODE
based on your performance (VO Max Score).
2
When you first enter Edit Mode, you are in control of Segment 1 (noted by triangle cursor). Use the numeric keypad to enter the
target pulse for that segment. Alternatively, you can use the Speed “+/-” keys to manually set the target pulse for each segment.
What is VO Max?
2
MOVING FROM SEGMENT TO SEGMENT
Use the center “+” key to move right and the center “-” to move left.
A person’s fitness level can be measured by the amount of oxygen his or her body can consume while exercising at maximum
capacity. VO Max is a measurement of the maximum amount of oxygen in milliliters an individual can use in one minute
2
per kilogram of body weight. For years, only fitness trainers and doctors had access to this intricate fitness calculation.
EXITING EDIT MODE
Fortunately, the Cardio Trainer not only takes care of all the complex VO Max calculations, but also gives you a simple
2
Once you have completed editing your User HRC Program, you can start your User HRC Program by simply pressing
evaluation anyone can understand.
START. Furthermore, if you attempt to advance the cursor past the 20th segment, you will be prompted with “PRESS
START
START TO BEGIN OR NEXT TO EDIT” screen. You can also exit Edit Mode by pressing MANUAL MODE, HRC, or
PROGRAMS at any time. Any changes you make during edit mode are permanently saved in that User HRC Program
even if you unplug the elliptical.
Scores may vary due to different line voltages, component tolerances, and individual’s affinity towards each test’s parameters.
For a more accurate VO Max calculation, take the average of the two scores (Balke and Firefighter Fitness Test).
2
If you wanted to edit the USER 1 HRC Program prior to your workout with a
program time of 30:00 minutes to have a 1st Segment Target Heart Rate of 105
and the 2nd of 110, you would…
Fitness Protocols:
Army 2-Mile Fitness Test
1. Press the
button.
Description
These are hands free, complete as fast as you can fitness assessment runs. Fitness Protocols come equipped with
Automatic Transmission software. As you pedal faster to increase your speed, the elliptical will automatically
increase the effort level yielding a faster “running” (MPH) speed. Vice versa, when you slow down, the elliptical will
automatically decrease effort level yielding a slower “running” (MPH) speed. Upon completion you will receive an
assessment score (0-100) or superlative.
2. Press center “+” key 2 times and then NEXT.
3. When asked to enter Max Speed, press “4”, “5”, ENTER on the keypad.
EXAMPLE
4. When asked to enter TIME, press “3”, “0”, ENTER on the keypad.
5. Press Next to enter EDIT MODE (pressing START starts program in preview).
6. To edit the 1st Segment Target Pulse using the keypad, press “1”, “0”, “5”, ENTER.
7. Press center “+” key to advance to Segment 2.
8. Press Speed “+/-” keys to adjust to a Target Pulse of 110.
9. Press
to start the program.
START
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Taking the Army 2 Mile Fitness Test
Taking the Balke Fitness Test
If you want to take the Army 2 Mile Fitness Test, follow these steps:
If you want to take the Balke Fitness Test, follow these steps:
SELECT PROGRAM
SELECT PROGRAM
Press PROGRAMS at any time to display the programs selection screen. Scroll through the program
previews with center “+/-” keys and select the Army 2 Mile Fitness Test by pressing NEXT. The display
will now ask you to enter your age.
Press the HRC button at any time to display the HRC programs selection screen. Scroll through the program
previews with center “+/-” keys and select the Balke Fitness Test by pressing NEXT. The display will now ask you
to enter your age.
ENTER YOUR AGE
ENTER YOUR AGE
Using the keypad or center “+/-” keys, select your age from 10-99 and press
ENTER, NEXT, or wait three seconds. This affects the scaling of the fitness
score since it references the user’s demographics.
Using the keypad or center “+/-” keys, select your age from 10-99 and press ENTER,
NEXT, or wait three seconds. This determines the test’s target pulse and the scaling of
the fitness assessment since it references the user’s demographics.
ENTER YOUR GENDER
ENTER YOUR GENDER
Using the center “+” key, toggle between MALE and FEMALE to select your
gender. Once your gender is displayed on the center display, press ENTER,
NEXT, or wait three seconds. This affects the scaling of the fitness score since
it references the user’s demographics.
Using the center “+” key, toggle between MALE and FEMALE to select your gender.
Once your gender is displayed on the center display, press ENTER, NEXT, or wait
three seconds. This affects the scaling of the fitness score since it references the user’s
demographics.
***Note: Before pressing start, you will be prompted with the heart rate that the fitness test will target. This heart rate calculation is
derived from statistical heart rate capacity averages (see Heart Rate Monitoring). If you are uncomfortable with the target heart rate
displayed or feel discomfort at any point during the fitness test, stop the test.***
Press the
button.
START
Men
Complete the 2-mile run as fast as possible by manually controlling your speed. Hitting PAUSE, STOP, MANUAL, HRC, or
PROGRAMS during the test will invalidate and terminate the test.
Press the
button.
START
RATING
SUPERIOR
EXCELLENT
GOOD
AVERAGE
LOW
AGE
<20
>65
20-29 30-39 40-49 50-59 60-69
>62 >58 >54 >52 >50
57-65 54-62 50-58 46-54 44-52 42-50 40-48
47-56 44-53 40-49 37-45 35-43 32-41 30-39
37-46 35-43 32-39 28-36 26-34 24-31 22-29
>69
>48
You must hold the contact grips or wear
your wireless chest strap during the
entire test. If the elliptical loses a heart
rate signal for more than 30 seconds, the
test will be invalidated and terminated.
As soon as you begin, the Goal Progress screen becomes available. This screen shows your Specific Goal (2 Miles), time
remaining until completion, Projected Score and other statistics. The distance statistic is counting down (noted by
negative sign).
<37
<35
<32
<28
<26
<24
<22
As you pedal faster to increase your speed, the elliptical will automatically
increase the effort level yielding a faster “running” (MPH) speed. Vice versa,
when you slow down, the elliptical will automatically decrease effort level
yielding a slower “running” (MPH) speed.
Women
This HRC fitness test is fully automated
and will increase in difficulty from
segment to segment until the user
achieves the target heart rate (80% of
maximum heart rate). Once you reach
the target pulse, a 30 second countdown
will follow and end the test. Any key-
strokes during the test besides NEXT will
invalidate and terminate the test.
RATING
SUPERIOR
EXCELLENT
GOOD
AVERAGE
LOW
AGE
<20
>62
20-29 30-39 40-49 50-59 60-69
>58 >54 >51 >47 >44
54-62 50-58 46-54 43-51 39-47 36-44 34-42
42-53 39-49 35-45 32-42 29-38 25-35 23-33
34-41 32-38 29-34 25-31 22-28 19-24 15-22
>69
>42
Upon completion, you will receive a score 0-100 and fitness assessment based on your time and demographics.
<34
<32
<29
<25
<22
<19
<15
Score
85-100
70-84
32-69
17-31
0-16
Rating
Excellent
Good
If you were 25 years old, a female, and wanted to take the Army 2 Mile
Fitness Test, you would…
If you were 25 years old, a female, and wanted to take the Balke Fitness
Test, you would…
1. Press the
button.
Average
Fair
As soon as you begin, the Heart Rate
Status screen becomes available. This
screen shows your Target Pulse, Time,
Heart Rate Status, and Time in Zone.
1. Press the
button.
Low
2. Press center “-” key 1 time and then NEXT.
EXAMPLE
3. When asked to enter YOUR AGE, press “2”, “5”, ENTER on the keypad.
4. When asked to enter YOUR GENDER, press center “+” key once and
press NEXT.
2. Press center “-” key 1 time and then NEXT.
EXAMPLE
3. When asked to enter YOUR AGE, press “2”, “5”, ENTER on the keypad.
Upon completion, you will receive a
4. When asked to enter YOUR GENDER, press center “+” key once and
press NEXT.
VO Max score and fitness assessment
2
5. Press
to begin.
START
based on your performance versus
your demographics.
5. Press
to begin.
START
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Taking the Firefighter Fitness Test
Self Diagnostics
If you want to take the Firefighter Fitness Test, follow these steps:
The Cardio Trainer is equipped with onboard self-diagnostics. If the elliptical experiences any errors during operation, the
elliptical will display the error message and the option to further investigate by commencing the elliptical’s self-diagnostics
software.
SELECT PROGRAM
Press the HRC button at any time to display the HRC programs selection screen. Scroll through the
program previews with center “+/-” keys and select the Firefighter Fitness Test by pressing NEXT.
The display will now ask you to enter your age.
When you choose the option to enter diagnostics you will be prompted with
a warning screen (shown below). After reading it, straddle the elliptical by
stepping on the traction strips on the sides of the running surface and press
NEXT.
ENTER YOUR AGE
Using the keypad or center “+/-” keys, select your age from 10-99 and press
ENTER, NEXT, or wait three seconds. This determines the test’s target pulse.
The elliptical will now systematically test all of the individual components of
the elliptical. During some of its tests, it will prompt you with simple “Yes or
No” questions to assist with the diagnosis. Answer, the questions using the
center “+/-” keys when prompted.
ENTER YOUR GENDER
Using the center “+” key, toggle between MALE and FEMALE to select your
gender. Once your gender is displayed on the center display, press ENTER,
NEXT, or wait three seconds.
Once the Self-Diagnostics has completed all of the tests, it will read one of
the two messages along the bottom: “No Errors Detected” or “Error
Detected, Contact Service Provider”.
***Note: Before pressing start, you will be prompted with the heart rate that the fitness test will target. This heart rate
calculation is derived from statistical heart rate capacity averages (see Heart Rate Monitoring). If you are uncomfortable
with the target heart rate displayed or feel discomfort at any point during the fitness test, stop the test.***
Press the
button.
START
Note: You can also manually initiate the self-diagnostics mode by holding the center
“+”, “-”, keys and then pushing START when the elliptical is off.
VO Max
RATING
SUPERIOR
EXCELLENT
GOOD
2
You must wear the heart rate transmitter strap during
the entire test. If the elliptical loses a heart rate signal
for more than 30 seconds, the test will be
invalidated and terminated.
>59
50-58
40-49
32-39
<32
AVERAGE
LOW
This HRC fitness test is fully automated and
will increase in difficulty from segment to
segment until the user achieves the target
heart rate (85% of maximum heart rate).
Once you reach the target pulse, a 30
second countdown will follow and end
If you were 25 years old, a female, and wanted to take the Firefighter
Fitness Test, you would…
the test. Any keystrokes during the test
besides NEXT will invalidate and
terminate the test.
1. Press the
button.
As soon as you begin, the Heart Rate
Status screen becomes available. This
screen shows your Target Pulse, Time,
Heart Rate Status, and Time in Zone.
2. Press center “-” key 1 time and then NEXT.
EXAMPLE
3. When asked to enter YOUR AGE, press “2”, “5”, ENTER on the keypad.
4. When asked to enter YOUR GENDER, press center “+” key once and
press NEXT.
Upon completion, you will receive a
5. Press
to begin.
START
VO Max score and fitness assessment
2
based on your performance versus the
general population.
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Heart Rate Monitoring
Heart Rate Monitoring
The Cardio Trainer elliptical comes standard with a wireless heart rate monitoring device and contact heart rate grips (see
Heart Rate Monitors) to give you feedback on how your body is affected by your workout. We will take a look at a few basic
concepts of heart rate monitoring so you can better understand how it all works and how to maximize its use to allow you to
reach the fitness level you desire.
Why should I monitor exercise intensity?
Your heart is the most important muscle in your body and, like all muscles, must be exercised regularly to remain strong and
efficient. According to fitness experts, exercise is more effective when you work out in a specific heart rate range or zone.
This is referred to as your Target Heart Rate Zone (THRZ) and is reflected by the number of beats per minute your heart
pumps. This zone can vary greatly depending on your age, fitness level and various other factors. If your heart rate is too
low during exercise, your body reaps little or no benefit. This means you’re not likely to see the results you want, like weight
loss or increased endurance. If your heart rate is too high during exercise, you may tire too quickly and become frustrated,
or even run the risk of injury. In this case, you’re likely to quit exercising because it’s simply too difficult.
WHAT IS EXERCISE INTENSITY?
Exercise intensity is a measure of how hard you are working at a given time during exercise. The American College of Sports
Medicine (ACSM), the world’s leading medical and scientific authority on sports medicine and fitness, recommends that
every individual involved in an exercise program know how hard his/her body is working during exercise.
Your heart provides key information for determining how intensely you are working during exercise. Your heart rate (how
many times your heart beats per minute) is really an efficiency rating for your entire body. The number of times your heart
beats during each minute of exercise is a measurement of the intensity of the exercise. If your heart rate is low, exercise
intensity is low; if your heart rate is high, your exercise intensity is high.
Monitoring exercise intensity helps you to stay at a level of exercise that allows you to accomplish your goals. In fact, the
American College of Sports Medicine (ACSM) recommends that, in order to get the most benefit from your cardiovascular
exercise, you should work within your Target Heart Rate Zone for at least 20 to 60 minutes per workout, 3 to 5 times per
week. Knowing your exercise intensity (heart rate) will allow you to work at the right level of exercise to accomplish this.
WHAT IS MAXIMUM HEART RATE?
How do I determine my Target Heart Rate Zone?
Maximum Heart Rate (MHR) is the maximum attainable heart rate your body can reach before total exhaustion. True
maximum heart rate is measured during a fatigue or “stress” test. This test must be done in a clinical setting and is not
practical or accessible for most people. Fortunately, your maximum heart rate can be established with a high degree of
accuracy using the following simple formula:
Your Target Heart Rate Zone represents the minimum and maximum number of times your heart should beat in one minute
of exercise. The ACSM recommends that all individuals should work within a Target Heart Rate Zone of 60% to 85% of
Maximum Heart Rate. This means that your heart rate during exercise should not fall below 60% or rise above 85% of your
maximum heart rate. Let’s look at John from our earlier example. John is 35 years old, so his estimated maximum heart
rate is 220 minus 35, or 185 beats per minute (bpm). The ACSM says that John should exercise between 60% and 85% of
185 beats per minute to stay in his THRZ. Let’s determine John’s THRZ:
Estimated Maximum Heart Rate =220 minus your age.
If John is 35 years old, what is his estimated maximum heart rate?
220-35=185
John’s Estimated Maximum Heart Rate = 185
John’s Estimated Maximum Heart Rate:
185 bpm
Lower Target Limit:
Upper Target Limit:
John’s Target Heart Rate Zone
185(MHR) X 0.6
185(MHR) X 0.85
111 bpm
157 bpm
111-157 bpm
WARNING: The use of this formula assumes no underlying heart or respiratory disease or other condition, which could
be adversely affected by exercise. Consult your doctor before using this chart!!!
185 beats per minute is the estimated maximum number of times John’s heart can beat before his body would fatigue or
“max out”. This number is extremely helpful because it tells us the absolute highest exercise intensity John can handle before
his body wears out. The ACSM says that during exercise, John should keep his heart rate below his maximum so that he will
not become exhausted and have to quit. In fact, the ACSM gives John a specific percentage range of his maximum heart rate
to exercise in, known as his Target Heart Rate Zone (THRZ).
111-157 beats per minute is the range or zone John will want to keep his heart rate in during exercise in order to achieve his
goals. If John is a beginning exerciser, he’ll want to stay at the low end of his THRZ. If John is a more advanced exerciser, he
may want to work at the higher end of his THRZ to challenge himself more.
DIFFERENT INTENSITY LEVELS WITHIN A TARGET HEART RATE ZONE
Beginner:
Weight Loss:
Aerobic:
60% of MHR
75% of MHR
85% of MHR
What is a heart monitor?
A monitor consists of two parts: a transmitter and a receiver. Each time your heart beats, the electrodes detect the beat and
send the information to the receiver on the elliptical. Your current heart rate (bpm) is visible on the elliptical’s display.
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Heart Rate Monitors
Getting the Most Out of Your Workouts
Every ElliptiMill comes with AccuTrack Contact Heart Rate Grips that can be
used in place of the wireless chest strap.
Using Heart Rate Monitors
KEEPS YOU SAFE
CONTACT GRIPS (shown on right)
Exercising too hard can put you at risk for injury. A heart rate monitor reminds you of the safe and effective heart rate
intensity at which you should exercise and warns you when your workouts go too far.
To use the Contact Grips follow these steps:
Grab the contact grips.
KEEPS YOU IN YOUR ZONE
If you want to reach your exercise goals, it’s important to stay in your THRZ during workouts. A heart rate monitor is your
constant reminder of the intensity and quality of each workout session.
The center display will start flashing to communicate that the system is active
and acquiring a signal.
SAVES YOU TIME
After about 5-10 seconds, your heart rate will be displayed and remain
displayed as long as you hold on to the grips.
Our heart rate monitor is wireless and easy to use, so you can view valuable heart rate information at any time during
exercise without interrupting or stopping your workout.
Once you release them, the display will automatically revert to the statistic
displayed prior to grabbing the grips.
GIVES YOU ACCURATE FEEDBACK
Our heart rate monitor is more accurate so you know exactly what your level of exercise intensity is during workouts.
Pulsemeters have a high margin for error. Manual pulse measurements during exercise can result in errors as high as plus or
minus 15 beats per minute, with the risk of potential error increasing as heart rate increases.
Note: If you are wearing the wireless chest strap, the AccuTrack Contact Heart Rate Grips will override the wireless signal
while your hands are on the grips. Once you release the grips, the elliptical will default back to the wireless signal.
The contact grips are designed to reliably operate up to approximately 70 RPM. Higher speeds can cause the user’s hands to
shift and hinder the heart rate signal acquisition. For the most reliable results, use the wireless chest strap.
The ElliptiMill includes two separate heart rate monitoring systems: The Wireless Heart Rate Chest Strap Transmitter and
the AccuTrack Contact Grips.
Workout Tips
WIRELESS HEART RATE CHEST STRAP TRANSMITTER (shown below)
FREQUENCY OF EXERCISE
Exercise 3-5 times a week; 20-60 minutes per day.
DURING YOUR WORKOUT
• Monitor your breathing. Can you carry on a normal conversation or are you out of breath? If you use the heart rate
method of monitoring intensity, are you within the heart rate zone?
• Change the speed and effort level as needed to stay within the breathing and heart rate criteria.
To use the Wireless Chest Strap follow these steps:
SECURE THE CHEST STRAP
Center the transmitter on the chest as high under the pectoral muscles (breasts) as possible. Tighten the strap so that the
belt is as tight as possible without being uncomfortable.
AFTER YOUR WORKOUT
• Drink a large glass of water (you’ll recover faster).
• Do some light stretching exercises.
• Record that you completed the workout on your calendar.
APPLY CARDIO GEL TO THE ELECTRODES
A tube of Landice Cardio Gel was shipped with your ElliptiMill. Pull
the belt away from your chest and apply a small dab to each electrode.
This will ensure a strong electrical contact between the transmitter
and your chest.
KEEPING TRACK OF PROGRESS
• Keep a calendar that shows scheduled and actual workouts.
• Record every workout you complete.
The Heart Rate Transmitter works best against bare skin. Since sweat (saltwater) is an electrical conductor, the transmitter
will work over a T-shirt if the shirt is wet with sweat. If you are having trouble getting an accurate pulse reading, try wearing
the belt against bare skin.
• Compare planned with actual workouts completed. Aim for 90% completion. If you’re averaging less than 90%,
reevaluate your schedule and examine why you’re missing 10% of your workouts (and the extra benefits from those
missing workouts).
CARE AND MAINTENANCE
CALORIE COMPUTATIONS
The transmitter activates when the belt is properly wetted. In order to conserve battery life, wipe the electrodes dry when
not in use. Clean monthly with mild soap and water and wipe dry. Do not use abrasives in cleaning, as they can cause per-
manent damage to the electrodes. Do not bend or stretch the electrode strips, especially when storing the belt transmitter.
• Calories and calories/hour are calculated using the formulas developed by the ACSM.
• The computations are based on a 150-pound person, which is a close enough estimate for most people. If you wish the
equations to be more precise, you may enter your weight into the elliptical (see Getting Started).
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Notes
Notes
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