E4 Endurance ® E4 Elliptical Trainer User Manual
Endurance® wants to thank you for making the E4 a part of your exercise program. Our quality, durability and craftsmanship will enable you to enjoy the E4 for many years to come. We have included some general fitness guidelines that will help you in your pursuit of a healthy lifestyle.
2
E4 Table of Contents SAFETY INSTRUCTIONS........................................... 5 CLEANING................................................................... 5 ASSEMBLY, MOVING, PLACEMENT.......................... 5 LEVELING................................................................... 6 FOOT POSITIONS...................................................... 6 HOW TO USE THE E4........................... 7 SYNCHROSTRIDE MOTION ARMS SETTINGS........ 7 E4 CONSOLE INSTALLING BATTERIES....................
E4 ELLIPTICAL TRAINER Console Hand Pulse Grips Tension Control Knob Beverage Holder Side Cover Foot Pedal Pedal Arm Front Foot & Transport Wheels Foot Pedal Adjusters Levelers 4
IMPORTANT SAFETY INSTRUCTIONS SAVE THESE INSTRUCTIONS! Failure to follow any of the following safety instructions may result in injury or serious health problems: • Use this exercise product only as intended and described in this Ownerʼs Guide. Do not use attachments not recommended by the manufacturer. • Never drop or insert any object into any opening, or on the Pedal Arm Guide Rails. • Do not place fingers, feet or any other objects into or near the moving parts of the E4.
MOVING YOUR E4 Your E4 has a pair of transport wheels built into the front foot. It is easy to move your E4 by picking up the back end and rolling it on the front transport wheels. PLACEMENT IN YOUR HOME It is important that you place your E4 in a comfortable and inviting room. Your E4 is designed to use minimal floor space. Many people will place their E4 facing the TV or a picture window. To make exercise a desirable daily activity for you the E4 should be in an attractive setting.
GLIDE POSITION Placing the foot pedal toward the back of the pedal arm (using the foot pedal adjusters located on the bottom portion of the foot pedal) will decrease your step height and keep the step pattern elliptical. Your workout will feel more like a ski glide, or smooth run or walk. STEP POSITION Moving the foot pedal to the front of the pedal arm (using the foot pedal adjusters located on the bottom portion of the foot pedal) will increase your step height.
E4 CONSOLE INSTALLING BATTERIES If your E4 batteries have not already been installed by your retailer, please install them now. The console uses two AA batteries. Install the batteries in the battery compartment in the back of the console. CONVERTING FROM METRIC TO STANDARD First flip the switch located in the reverse side of the panel. Then, take the batteries out and replace them. When the machine powers back up the readout will switch.
TIME There are two modes of time display. You can choose either Count Up Mode to monitor the length of your workout or Count Down Mode for a programmed time limit. To operate in Count-Up Mode: Simply get on the elliptical and start striding. The console will automatically turn on and the time display will advance from zero and keep time until you finish your workout. To operate in Count Down Mode: Turn on the console by pressing the RESET button.
CALORIES The CALORIES display will show the approximate number of calories you burn during your workout. You can also program your elliptical to notify you when you have burned a specific number of calories. To program a Calorie Countdown: Turn on the console by pressing the RESET button. Press the MODE button to cycle through the feedback windows until CALORIES is displayed. Next, press the "+" button until the desired number of calories is displayed. Then, start pedaling.
SETTING THE MAIN DISPLAY WINDOW The automatic display mode on your elliptical is SCAN MODE. In this mode, information from each of the feedback windows will automatically cycle on display in the main window. If you desire to keep one feedback function in the main window for quick reference, press the MODE button until the feedback function you desire is displayed. When it does, you will see your selected feedback information in the main window. TURNING THE SCREEN DISPLAY OFF.
E4 ELLIPTICAL TRAINER Developing a Fitness Program Warm Up: Warming up is an extremely important phase, but unfortunately, itʼs often an activity that is ignored. Painful frustrating muscle pulls or strains may result from not warming up properly. There are two goals for warm up: warming up the muscles of the back and the extremities (so that you can stretch them without injury), and slight acceleration of the heart rate so the body can move gradually into the target heart rate zone.
E4 ELLIPTICAL TRAINER FLEXIBILITY Adequate flexibility is the ability to move your limbs and joints easily (through a complete range of motion) the way you need to in order to meet the challenges of daily life. Fortunately, there ís a positive reinforcing cycle between flexibility and activity. Adequate flexibility enables you to maintain an active lifestyle, and an active lifestyle makes an important contribution to maintaining adequate flexibility. These relationships grow stronger the older we become.
E4 ELLIPTICAL TRAINER 2. Iliotibial Band (outside of hip) a. Start with the leg to be stretched one step back and behind the opposite foot. Move your hips sideways toward the side of your body being stretched. Keep the upper body away from the wall and do not bend forward. b. Repeat using the other leg. 3. Lower Back, Hips, Groin, and Hamstrings a. Stand with your feet about shoulder - width apart and pointed straight ahead.
E4 ELLIPTICAL TRAINER 4. Side Bends a. Stand with your feet about shoulder - width apart and toes pointed straight ahead. Keep your knees slightly bent and with one hand on your hip, extend your other arm up and over your head. Slowly bend at your waist to one side - toward the hand on your hip. b. Extend both arms overhead. Hold your left wrist with your right hand and bend slowly to the right, using your right arm to pull the left arm gently over the head and down toward the ground. c.
E4 ELLIPTICAL TRAINER 6. Groin (inside of thigh) a. Sit on the floor with the soles of your feet together. Gently push knees down toward the floor with your elbows. b. Stand with your feet three to four feet apart and turned out slightly. Keep the knee of the leg to be stretched straight, and bend the opposite knee as you move your body toward the bent leg. Keep your toes pointed forward. c. Repeat using the other leg. 7. Hamstrings (back side of upper leg) a.
E4 ELLIPTICAL TRAINER 9. Anterior Tibialis (front of shin) a. Stand with all of your weight on one leg. Extend the opposite leg forward, flex your ankle and point your toes forward. b. Repeat with the other leg. 10. Iliopsoas (lower back) a. If you have a neck problem, be very careful with this stretch. In a sitting position (on a mat or rug) hold your knees with your hands and pull them to your chest. b. Gently roll up and down your spine, keeping your chin down toward your chest.
E4 ELLIPTICAL TRAINER Exercise Guidelines: The American Council of Sports Medicine (ACSM) recommends the following exercise guidelines for healthy aerobic activity: Warm up: Duration: Cool Down: NOTE: Warm up 5 to 10 minutes before aerobic activity. Maintain your exercise intensity for 20 to 60 minutes Gradually decrease the intensity of your workout, then stretch to cool down during the last 5 to 10 minutes.
E4 ELLIPTICAL TRAINER ACHIEVING YOUR FITNESS GOALS Each of us are individuals with possibly different fitness goals. It is critical to determine what your goals are when developing a long term fitness program. Endurance is pleased with your decision to use our quality product to help reach your fitness goals. Below are some benefits of exercising.
E4 ELLIPTICAL TRAINER It's important that your goals are well defined and reachable. Put your goals in writing. The more specific you are the easier it will be to keep track of your progress. Long terms goals are best reached if one incorporates short term goals in order to reach the overall long term goal. The E4 console provides you with several readouts that can be used to record your progress. You can track Speed, Distance, Calories and Time.
E4 ELLIPTICAL TRAINER Week # Date:___________ Number of hours of sleep:_____________ Weekly Goal:________________ Scheduled work out time:_____________ Reward:_____________ Level of intensity by % of your predicted maximum heart rate: _____________ Day Date Workload Level Exercise Time Sunday Monday Tuesday Wednesday Thursday Friday Saturday Totals Rating of your perceived exertion (R.P.E.
E4 ELLIPTICAL TRAINER HEART RATE CONVERSION FOR 10 SECONDS (USE AS REFERENCE ONLY) 11 = 66 19 = 114 27 = 162 12 = 72 20 = 120 28 = 168 13 = 78 21 = 126 29 = 174 14 = 84 22 = 132 30 = 180 15 = 90 23 = 138 31 = 186 16 = 96 24 = 144 32 = 192 17 = 102 25 = 150 33 = 198 18 = 108 26 = 156 34 = 204 22
E4 ELLIPTICAL TRAINER 23
Endurance-Warranty Department 1900 S. Des Plaines Ave. Forest Park, IL 60130 Phone: 1-800-556-3113 Fax: 1-708-427-3598 service@endurancecardio.com ©Copyright 2005. Endurance. All rights reserved. Endurance reserves the right to change design and specifications when we feel it will improve the product. Endurance machines maintain several patented and patent pending features and designs. All rights reserved on all design patents and utility patents.
