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To mount the elliptical exerciser, hold the handlebarsand step onto the pedal that is in the lower position. Then, step onto the other pedal. Push the pedals untilthey begin to move with a continuous motion. Note: The crank arm covers can turn in either direction. It is recommended that you turn the crank armcovers in the direction shown by the arrow below; however, for variety, you can turn the crank armcovers in the opposite direction. PedalsCrank Arm Cover Handlebars To dismount the elliptical exerciser, wait until the ped- als come to a complete stop. Note: The ellipticalexerciser does not have a free wheel; the pedalswill continue to move until the flywheel stops. When the pedals are stationary, step off the higherpedal first. Then, step off the lower pedal. 12 FEATURES OF THE CONSOLE The advanced console offers an array of featuresdesigned to make your workouts more effective andenjoyable. When you select the manual mode of the console, youcan change the resistance of the pedals with the touchof a button. As you exercise, the console will displaycontinuous exercise feedback. You can even measure your heart rate using the handgrip pulse sensor. The console also features five interactive cross training programs designed to help you to burn caloriesand enhance your cardiovascular system while toningand strengthening your muscles. The cross trainingprograms automatically control the resistance of thepedals and prompt you to perform a variety of strengthexercises during your workout. Choose an upper body, lower body, or whole body cross training program tofocus your workout. Note: The strength exercisesrequire the use of dumbbells and an inflatable exerciseball (not included). To purchase dumbbells or anexercise ball, call the toll-free telephone numberon the front cover of this manual. You can also use four calorie goal programs designedto help you burn 300 or 400 calories in 25, 30, or 45minute workouts. The calorie goal programs automatically control the resistance of the pedals and promptyou to increase or decrease your pace while countingthe calories you burn. The console also offers a high performance programand a heart rate control program. The high performanceprogram automatically changes the resistance of thepedals and prompts you to increase or decrease yourpace as it guides you through an effective workout. Theheart rate control program changes the resistance ofthe pedals and prompts you maintain a steady pace tokeep your heart rate near a target heart rate while youexercise. To use the manual mode of the console, follow the steps beginning on page 14. To use a cross training program, see page 16. To use a calorie goal program, see page 18. To use the high performance program, see page 19. To use the heart rate control program, see page 20. Note: If there is a sheet of clear plastic on the faceof the console, remove the plastic. 13 HOW TO USE THE MANUAL MODE Press the Resistance decrease button or begin pedaling to turn on the console. 1 A moment after you turn on the console, the display will light. 2 Select the manual mode. Each time you turn on the console, the manualmode will be selected automatically. If you haveselected a program, reselect the manual mode bypressing the Programs button repeatedly until thewords MANUAL MODE appear in the top of thedisplay. 3 Begin pedaling and change the resistance ofthe pedals as desired. As you pedal, change the resistance of the pedals by pressing the Resistance increase anddecrease buttons repeatedly. There are ten resistance levels. Note: After you press the buttons, itwill take a moment for the pedals to reach theselected resistance level. 4 Follow your progress with the display. The left side of the display—The left side of the displaywill show the elapsedtime. Note: When a program is selected, the display will show the time remaining in theprogram instead of the elapsed time. An exceptionis the heart rate control program, which shows theelapsed time. The left side of the display will also show yourheart rate when you use the handgrip pulse sensor (see step 5 on page 15). When a program is selected, the left side of thedisplay will also show the approximate number ofcalories you have burned. The center of the display—When youselect the manual mode, the center of the display will show atrack that represents640 revolutions. As you exercise, indicators willappear in succession around the track until theentire track appears. The track will then disappearand the indicators will again begin to appear insuccession. The center of the display will also show theresistance setting ofthe pedals for a fewseconds each time the resistance settingchanges. The right side of thedisplay—The rightside of the display willshow the distance (total revolutions) youhave pedaled andyour pedaling pace, (revolutions per minute [rpm]). The top of the display—When you select themanual mode, the top of the display will show theapproximate number of calories you have burnedand the ...