Free Spirit 30150 User Manual - page 8
CONGRATULATIONS!
on choosing your elliptical trainer.
You’ve taken an important step in developing and sustaining an exercise program! Your elliptical
trainer is a tremendously effective tool for achieving your personal fitness goals. Regular use of your
elliptical trainer can improve the quality of your life in so many ways.
Here are just a few of the health benefits of aerobic exercise:
• Weight Loss
• A Healthier Heart
• Improved Muscle Tone
• Increased Daily Energy Levels
• Reduced Stress
• Help In Countering Anxiety and Depression
• An Improved Self Image
The key to reaping these benefits is to develop the exercise habit. Your new elliptical trainer will help
you eliminate the obstacles that prevent you from getting in your exercise time. Inclement weather
and darkness won't interfere with your workout when you use your elliptical trainer in the comfort of
your home. This manual provides you with basic information for using and enjoying your new
machine. A more complete knowledge of your new elliptical trainer will assist you in realizing your
goal of a healthy lifestyle.
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Before You Begin
Console
Handle Bar
Grip pulse
Console Mast Boot
Pivoting Footpad
Pedal Arm
Guide Rail
Transport Wheel
Speakers
Fan
Console Mast
Front Foot Tube
An important step in developing a long term fitness program is to determine your goals. Is your pri-
mary goal for exercising on your elliptical trainer to lose weight? Improve muscle? Burn Stress?
Prepare for the spring racing schedule? Knowing what your goals are will help you develop a more
successful exercise program. Below are some common exercise goals:
• Weight Loss
• Weight Maintenance
• Improve Body Shape and Tone
• Strengthen Leg Muscles
• Increased Energy Level
• Improved Sleep Patterns
• Improved Sports Performance
• Stress Reduction
• Improved Cardiovascular Endurance
If possible try to define your personal goals in precise, measurable terms, and then put your goals in
writing. The more specific you can be, the easier it will be to track your progress. If your goals are
long term, divide them up into monthly and weekly segments. Longer term goals can lose some of the
immediate motivation benefits. Short term goals are easier to achieve. Your elliptical trainer console
provides you with several readouts that can be used to record your progress. You can track Distance,
Calories or Time. Time is the most important and useful of test functions.
KEEPING AN EXERCISE DIARY
Photocopy the weekly and monthly log sheets on the following pages to make your personal exercise
log book. As time goes by you’ll be able to look back with pride at the work you’ve done. As your fit-
ness improves, you can look back and see how far you’ve come.
HOW HARD?
How hard you workout is also determined by your goals. If you use your elliptical trainer to prepare
for a 5K run, you will probably work out at a higher intensity than if your goal is general fitness.
Regardless of your long term goals, always begin an exercise program at low intensity. Aerobic exer-
cise does not have to be painful to be beneficial! There are two ways to measure your exercise inten-
sity. The first is by monitoring your heart rate, and the second is by evaluating your perceived exer-
tion level (this is simpler than it sounds!). Note: Always consult your physician before beginning an
exercise program.
PERCEIVED EXERTION LEVEL
The second and simpler way to gauge your exercise intensity is to evaluate your perceived exertion
level. While exercising if you are too winded to maintain a conversation without gasping, you are
working out too hard. A good rule of thumb is to work to the point of exhilaration, not exhaustion. If
you cannot catch your breath, it’s time to slow down. Always be aware of other warning signs of
overexertion.
Achieving Your Fitness Goals
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