Model No. 831.23765.1 Serial No. Write the serial number in the space above for reference. USER’S MANUAL Serial Number Decal QUESTIONS? As a manufacturer, we are committed to providing complete customer satisfaction. If you have questions, or if parts are damaged or missing, PLEASE DO NOT CONTACT THE STORE; please contact Customer Care. IMPORTANT: You must note the product model number and serial number (see the drawing above) before contacting us: CALL TOLL-FREE: 1-888-825-2588 Mon.–Fri. 6 a.m.–6 p.m.
TABLE OF CONTENTS WARNING DECAL PLACEMENT . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .2 IMPORTANT PRECAUTIONS . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .3 BEFORE YOU BEGIN . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . . .4 ASSEMBLY . . . . . . . . . . . . . .
IMPORTANT PRECAUTIONS WARNING: To reduce the risk of serious injury, read all important precautions and instructions in this manual and all warnings on your elliptical exerciser before using your elliptical exerciser. ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product. 1. Before beginning any exercise program, consult your physician. This is especially important for persons over the age of 35 or persons with pre-existing health problems.
BEFORE YOU BEGIN Thank you for purchasing the revolutionary NordicTrack® ASR 630 elliptical exerciser. The ASR 630 elliptical exerciser provides a wide array of features designed to make your workouts at home more effective and enjoyable—and when you’re not exercising, the unique elliptical exerciser can be folded out of the way. tions after reading this manual, please see the front cover of this manual. To help us assist you, note the product model number and serial number before contacting us.
ASSEMBLY Assembly requires two persons. Place all parts of the elliptical exerciser in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed. Assembly requires the included hex keys and your own Phillips screwdriver wrench , and rubber mallet . , adjustable As you assemble the elliptical exerciser, use the drawings below to identify small parts.
1. 1 To make assembly easier, read the information on page 5 before you begin assembling the elliptical exerciser. 93 See HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER on page 12 and unfold the elliptical exerciser. 99 99 82 While another person lifts the front of the Frame (1), attach the Front Stabilizer (4) to the Frame with two M10 x 80mm Button Screws (93), two M10 Split Washers (99), and two M10 Nylon Locknuts (82). 4 1 82 2.
4. While another person holds the Upright (10) near the Frame (1), connect the Upper Wire Harness (65) to the Lower Wire Harness (64). 4 Avoid pinching the Wire Harnesses (64, 65) during this step Then, insert the Upright (10) into the Frame (1). Attach the Upright with four M8 x 20mm Button Screws (85) and four M8 Split Washers (97). Do not tighten the Button Screws yet. Avoid pinching the Wire Harnesses (64, 65) during this step. 10 97 85 65 64 97 85 5.
6. Apply a generous amount of the included grease to the Upper Body Axle (71). Insert the Upper Body Axle into the Upright (10). Be careful not to damage the Upper Wire Harness (65). 6 65 31 86 Grease Apply a small amount of grease to a Wave Washer (80). Slide the Wave Washer onto the left end of the Upper Body Axle (71). 71 10 Grease Identify the Left Upper Body Leg (24), which is marked with a sticker, and orient it as shown.
8. Have another person hold the Left Rear Upper Body Cover (26) and the Left Front Upper Body Cover (27) around the Left Upper Body Leg (24). 8 Attach the Left Rear Upper Body Cover (26) with a #8 x 3/4" Screw (78). Then, attach the Left Front Upper Body Cover (27) with four #8 x 3/4" Screws (78). 29 78 78 28 27 Attach the Right Rear Upper Body Cover (28) and the Right Front Upper Body Cover (29) in the same way. 26 24 78 9. The Console (11) can be operated with four 1.
. While another person holds the Console (11) near the Upright (10), connect the console wire harness to the Upper Wire Harness (65). 10 11 Console Wire Harness Attach the Console (11) to the Upright (10) with four #8 x 3/4" Screws (78); start all four Screws and then tighten them. Avoid pinching the wire harnesses during this step. 10 65 78 Avoid pinching the wire harnesses during this step 11. Orient a Pedal Arm (32) as shown.
12. Apply a generous amount of grease to the axle on the Left Upper Body Leg (24). Then, apply grease to a Large Wave Washer (89). 12 24 32 Grease Slide an Upper Body Leg Spacer (9) and a Large Wave Washer (89) onto the Left Upper Body Leg (24). Make sure that the flat side of the Upper Body Leg Spacer is facing outward. 89 9 31 66 At the same time, slide the left Pedal Arm (32) onto the Left Upper Body Leg (24) and insert the left Link Arm (30) into the left Link Arm Bracket (107).
HOW TO USE THE ELLIPTICAL EXERCISER HOW TO FOLD AND UNFOLD THE ELLIPTICAL EXERCISER HOW TO MOVE THE ELLIPTICAL EXERCISER When the elliptical exerciser is not in use, the frame can be folded out of the way. To fold the elliptical exerciser, lift the handle on the rear of the elliptical exerciser until the elliptical exerciser locks into the vertical position. To move the elliptical exerciser, first fold it as described at the left.
HOW TO EXERCISE ON THE ELLIPTICAL EXERCISER HOW TO ADJUST THE STRIDE OF THE ELLIPTICAL EXERCISER To mount the elliptical exerciser, hold the upper body arms and step onto the pedal that is in the lowest position. Next, step onto the other pedal. Push the pedals until they begin to move with a continuous motion. To adjust the stride of the elliptical exerciser, first pull one of the adjustment knobs until the adjustment bracket pivots freely.
CONSOLE DIAGRAM FEATURES OF THE CONSOLE The console also features the new iFIT Interactive Workout System. The iFIT Interactive Workout System is compatible with iFIT cards containing workout programs designed to help you achieve specific fitness goals. For example, lose unwanted pounds with the 8week Weight Loss program. iFIT programs control the resistance of the pedals while the voice of a personal trainer coaches you and motivates you through your workouts. One demo iFIT card is included.
HOW TO USE THE MANUAL MODE 4. Note: If there is a sheet of clear plastic on the face of the console, remove the plastic. 1. The upper right display can show the elapsed time, the distance (total revolutions) you have pedaled, the approximate number of calories you have burned, and the approximate number of grams of carbs you have burned. The display will change modes every few seconds. Press any button on the console or begin pedaling to turn on the console.
5. Measure your heart rate if desired. 6. If there are sheets of clear Contacts plastic on the metal contacts on the handgrip pulse sensor, remove the plastic. In addition, make sure that your hands are clean. To measure your heart rate, hold the handgrip pulse sensor with your palms resting against the metal contacts. Avoid moving your hands or gripping the contacts tightly. Turn on the fan if desired. To turn on the fan at high speed, press the Fan button.
HOW TO USE A PRESET PROGRAM 1. During the program, the program target pacer will prompt you to keep your pedaling pace near the target pace setting for the current segment. When a left indicator “faster” lights, increase your pace; when a right indicator “slower” lights, decrease your pace. When the center indicator lights, maintain your current pace. Important: The program target pacer is intended only to provide a goal. Make sure to pedal at a pace that is comfortable for you.
5. HOW TO USE A HEART RATE PROGRAM 1. Press any button on the console or begin pedaling to turn on the console. Heart rate program 1 is divided into 40 oneminute segments. Note: For a shorter workout, stop exercising or select a different program before the program ends. See step 1 on page 15. 2. Select a heart rate program. Heart rate program 2 is divided into 30 oneminute segments. One target heart rate setting is programmed for each segment.
While you exercise, the program target pacer will prompt you to maintain a constant pedaling speed. When a left indicator “faster” lights, increase your pace; when a right indicator “slower” lights, decrease your pace. When the center indicator lights, maintain your current pace. Important: The program target pacer is intended only to provide a goal. Make sure to pedal at a pace that is comfortable for you. HOW TO USE AN IFIT PROGRAM 1.
MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the elliptical exerciser regularly. Replace any worn parts immediately. HOW TO ADJUST THE BELT If the pedals slip while you are pedaling, even while the resistance is adjusted to the highest setting, the belt may need to be adjusted. To adjust the belt, first see assembly step 12 on page 11 and remove the left pedal arm and the left link arm. To clean the elliptical exerciser, use a damp cloth and a small amount of mild soap.
EXERCISE GUIDELINES Burning Fat—To burn fat effectively, you must exercise at a low intensity level for a sustained period of time. During the first few minutes of exercise, your body uses carbohydrate calories for energy. Only after the first few minutes of exercise does your body begin to use stored fat calories for energy. If your goal is to burn fat, adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone.
SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right. Move slowly as you stretch—never bounce. 1 1. Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips. Allow your back and shoulders to relax as you reach down toward your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. Stretches: Hamstrings, back of knees and back. 2 2. Hamstring Stretch Sit with one leg extended.
NOTES 23
PART LIST—Model No. 831.23765.1 Key No. Qty. 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 32 33 34 35 36 37 38 39 40 41 42 43 44 45 1 1 1 1 1 1 4 2 2 1 1 2 2 1 1 4 2 2 1 1 2 1 1 1 1 1 1 1 1 2 14 2 8 1 1 1 1 1 2 1 1 4 2 1 1 Description R1107A Key No. Qty.
Key No. Qty. 91 92 93 94 95 96 97 98 99 100 101 2 9 4 10 4 2 10 1 4 1 2 Description Key No. Qty.
86 66 31 84 67 31 78 32 16 97 22 90 5 33 83 31 8 91 17 93 83 33 86 27 99 97 83 33 67 34 26 78 31 7 4 82 17 80 24 89 78 9 7 92 78 91 11 19 68 73 39 92 77 16 92 68 77 10 85 36 97 20 92 82 97 92 71 78 65 85 80 1 85 82 7 29 70 37 95 31 31 67 73 89 31 66 81 21 90 96 97 33 83 41 69 25 95 38 95 85 83 75 35 33 32 86 31 23 84 28 84 86 95 96 40 21 9 67 78 31 92 72 7 8 97 6 33 83 78 39 EXPLODED DRAWING A—M
52 94 42 104 88 81 107 101 85 85 106 13 14 108 103 105 88 53 31 54 86 42 18 30 53 103 31 54 43 79 55 102 12 64 45 47 46 48 94 94 63 51 49 2 16 76 62 59 94 58 44 94 50 56 60 3 59 57 87 99 61 62 87 16 99 63 58 12 74 93 100 98 102 85 85 13 106 42 43 101 54 18 79 86 53 15 81 88 105 31 103 108 30 42 54 52 81 88 53 103 107 31 94 104 EXPLODED DRAWING B—Model No. 831.23765.
ORDERING REPLACEMENT PARTS To order replacement parts, please see the front cover of this manual.
