Free Spirit 30150 User Manual - page 9
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Assembly
UNPACKING
Unpack the product where you will be using it. Place the product on a level flat surface. It is recom-
mended that you place a protective covering on your floor. Note: It is recommended that you apply
grease to the threads of each bolt as you assemble the product, to prevent loosening and noise. Also,
during each assembly step, ensure that ALL nuts and bolts are in place and partially threaded in
before completely tightening any ONE bolt.
FAILURE TO FOLLOW THESE INSTRUCTIONS COULD RESULT IN INJURY! Place your Elliptical
trainer on a level flat surface. It is recommended that you place a protective covering on your floor.
Parts
• 1 Front Foot Tube
• 2 Upper Handlebars
• 2 Lower Handlebars/Link Arms
• 2 Pedal arms
• 2 Guide Rails
• 1 Console Mast
• 1 Console Mast Boot
• 1 Power Supply
• 2 Pedal Arm Sleeves
• 2 Crank Boots
• 2 Front Upper
Handlebar Covers
• 2 Back Upper
Handlebar Covers
• 1 Hardware Pack
(contents listed below)
Tools (included)
• 4mm Allen Wrench
• 5mm Allen Wrench/
Phillips Screw Driver
• 13/15mm Flat Wrench
• 17mm Wrench
CONTACT THE SEARS CUSTOMER ASSISTANCE CENTER; TOLL FREE @ 1-800-469-4663
SEARS CANADA, INC. TORONTO, ONTARIO M5B 2B8
STRETCH FIRST
Before using your Sears product, it is best to take a few minutes doing a few gentle stretching exer-
cises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related
injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of
pain. Make sure not to bounce while doing these stretches.
WALL PUSH
Stand near a wall with the toes of one foot about 18" from the wall, and the other foot about 12"
behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat
and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching.
Alternate positions of your feet and repeat for a total of 8 repetitions.
STANDING QUADRICEPS STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against
the back of your thigh for a count of 15 seconds. Repeat with your right ankle and hand, and continue
alternating for a total of 8 repetitions.
SEATED TOE TOUCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees.
Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not
bounce while stretching. Sit upright again. Repeat for a total of 8 repetitions.
WARM UP
The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your
muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your Sears
product at a slow pace.
COOL DOWN
Never stop exercising suddenly! A cool-down period allows your heart to readjust to the decreased
demand. Make sure that your cool down period consists of a very slow pace to allow your heart rate to
lower. After the cool-down, repeat the stretching exercises listed above to loosen and relax your mus-
cles.
Developing A Fitness Program
Warm Up & Cool Down
A
B
C
C
D
E
F
G
H
I
J
Pre-Attached to Console
K
Console Wire Included
L
K) Note: Black 25mm
Teflon Washer should be
facing down.
K) Note: Black 25mm
Teflon Washer should be
facing up.
Pedal Arm Sleeves
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