Free Spirit 30150 User Manual - page 12
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POWER
Your programmable elliptical trainer is powered by a power supply. The power supply must be
plugged into the power jack, which is located in the front of the machine near the front foot tube.
LEVELING
The elliptical trainer should be level for optimum use. Once you have placed the elliptical trainer
where you intend to use it, raise or lower the adjustable levelers located underneath each guiderail.
Once you have leveled the elliptical trainer, lock the levelers in place by tightening the wing nuts
against the frame.
Elliptical Operation & Adjustment
Always consult your physician before beginning an exercise program.
HOW OFTEN?
The American Heart Association recommends that you exercise at least 3 to 4 days per week to main-
tain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your
goal faster with more frequent exercise. Whether it’s 3 days or 6 days, remember that your ultimate
goal should be to make exercise a lifetime habit. Many people are successful staying with a fitness
program if they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the
morning before your shower, during lunch hour or while watching the evening news. What’s more
important is that it’s a time that allows you to keep a schedule, and a time when you won’t be inter-
rupted. If you are to be successful with your fitness program, you have to make it a priority in your
life. So decide on a time, pull out your day planner and pencil in your exercise times for the next
month!
HOW LONG?
For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 32 minutes
per session. But start slowly and gradually increase your exercise times. If you’ve been sedentary dur-
ing the past year, it may be a good idea to keep your exercise times to as little as five minutes initial-
ly. Your body will need time to adjust to the new activity. If your goal is weight loss, a longer exercise
session at lower intensities has been found to be most effective. A workout time of 48 minutes or
more is recommended for best weight loss results.
Conditioning Guidelines
TIPS
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