Trojan STRIDER 100 Guide d'installation

ELLIPTICAL TRAINER CARE INSTRUCTIONS

AND ASSEMBLY MANUAL

TROJAN

MY SPACE MY TIME

HOME

FITNESS

SOUTH AFRICA’S

SINCE

1981

CAUTION

READ ALL PRECAUTIONS AND

INSTRUCTIONS IN THIS MANUAL

BEFORE USING THIS EQUIPMENT

KEEP THIS MANUAL FOR

FUTURE REFERENCE

1 YEAR

warranty

CALL

0861 876526

0861 TROJAN

STRIDER 100

ELLIPTICAL TRAINER

1567

INDEX PAGE

1. SAFETY INSTRUCTIONS 3

2. PRE ASSEMBLY CHECK LIST 4

3. HARDWARE LIST 5

4. ASSEMBLY STEPS 6

5. COMPUTER FUNCTIONS 7

6. TENSION ADJUSTMENT 7

7. FITNESSTIPS ANDTECHNIQUES 8

8. CONDITIONING GUIDELINES 9

9. WARM-UP AND COOL-DOWN 10

10. FREQUENTLY ASKED QUESTIONS 11

11. PARTS LIST 12

12. EXPLODED DRAWING 13

13. TROJAN 1YEAR LIMITEDWARRANTY 14

14. TROJAN REPAIRS PROCEDURE 16

1567-3

1.SAFETYINSTRUCTIONS

WARNING:

To reduce the risk of serious injury,read the following safety instruction before using the

TROJAN STRIDER 100 ELLIPTICAL.

1.Use theTROJAN STRIDER 100 ELLIPTICAL only on a level surface.

2.Keep children and pets away from this equipment at all times.

3.TheTROJAN STRIDER 100 ELLIPTICAL should not be used by persons weighing more than 100kgs.

4.TheTROJAN STRIDER 100 ELLIPTICAL should be used by only one person at a time.

5.Be careful to maintain your balance while using,mounting,dismounting,folding,unfolding or assembling theTROJAN

STRIDER 100 ELLIPTICAL,loss of balance may result in a fall and serious bodily injury.

6.Use theTROJAN STRIDER 100 ELLIPTICAL only as described in the manual.

7.Before using this equipment to exercise,always do stretching exercises to properly warm up.

8.Always make sure all bolts and nuts are tightened prior to each use.

WARNING

Before starting any exercise or conditioning program you should consult with your personal physician to see if you

require a complete physical exam.This is especially important if you are over the age of 35, have never exercised before,

are pregnant,or suffer from any illness.

1567-4

2.PRE-ASSEMBLYCHECKLIST

Thank you for choosing theTROJAN STRIDER 100 ELLIPTICAL.We take great pride in producing this quality product

and hope it will provide many hours of quality exercise to make you feel better, look better and enjoy life to its fullest.

Yes,it’s a proven fact that a regular exercise program can improve your physical and mental health.Too often,our busy

lifestyles limit our time and opportunity to exercise.TROJAN STRIDER 100 ELLIPTICAL provides a convenient and

simple method to begin your assault on getting your body in shape and achieving a healthier lifestyle.

Before reading further,please review the drawing below and familiarize yourself with the parts that are labeled.

• Read this manual carefully before using theTROJAN STRIDER 100 ELLIPTICAL.

Handlebar

Chain Cover

Computer

Front Stabilizer

Rear Stabilizer Pedal

Locking Knob

Tension Control

1567-5

3.HARDWARELIST

NOTE :

The described parts are all you need to assemble this machine.

Before starting assembly, please check the hardware packing to make sure they are included.

Set No. No. Description Q'ty

Bolt (3/8”x 2-3/8”)

Nut Cap (3/8")

Locking Knob

Allen Key (M8)

Wrench

Spring Washer (1/2")

12B-L

Hinge Bolt (1/2")

Hinge Screw (3/8" x 20mm)

12A Handle Bar Shaft 1

No. Description Q'ty

Bolt (3/8”x 50mm)

Nylon Nut (3/8")

46B

CurveWasher (3/8")

Allen Key (M6)

48-R

48-L Nylon Nut (1/2")

12B-R

Hinge Bolt (1/2")

49R

49L D ShapeWasher (ø28 x 5mm)

1pc

52-R

52-L Spring Washer (M10)

1pc

Recheck

all bolts and nuts are

tightened securely

before using the machine

1567-6

4.ASSEMBLYSTEP

STEP01

• Attach the Back Stabilizer (3) to Main Frame (1) with the

Carriage Bolt (46),CurveWasher (46B) and Nut Caps (47)

• Attach the Front Stabilizer (2) to Main Frame (1) with

the Carriage Bolts (46),CurveWasher (46B) and Nut Caps

(47)

STEP02

• Attach the right Coupler Bar (4) to the right PedalTube

(6R) with Bolts (56),Steel Bushings (20) and Nylon Nuts

(45)

• Attach the Handle Bar Shaft (12A) through the hole

on right Couple Bar (4) to the Main Frame (1) with

D ShapeWasher (49),SpringWasher (52) and Hinge

Screw (58)

• Attach the right PedalTube (6R) to the Crank (27) with

SpringWasher (51), Nylon Nut (48) and Pedal Hinge

Bolt 1/2”(12B)

• Repeat the above steps for the left side.

STEP04

• Insert the left handlebar

(7L) into the hole on left

coupler bar (5) on desired

height tightly with locking

knob (17).

• Repeat the above steps for

the right side.

STEP03

• Attach the Pedal (11) to the PedalTube (6) with two

3/8”x50mm Bolts (44) and two 3/8“ Nylon Nuts (45)

• Repeat the above step for the left pedal assembly

STEP05

• Connect the sensor wire to

the Computer (50)

• Attach the Computer (50)

to the Main Frame (1)

1567-7

5.COMPUTERFUNCTIONS

6.TENSIONADJUSTMENT

Time Time spent training

Speed Speed while training

Distance Distance covered while training

Calorie Calories burnt while training

•The SCAN mode lets the monitor automatically alternate the four readouts in short intervals,so you don’t have to

stop and press a button to check different information.

•The monitor comes with two AA batteries, and turns itself off when not in use. Replace batteries every four months,

(depending on frequency of use).

The assembly of your STRIDER 100 is now complete.As you try it for the ﬁrst time,you should adjust the tension to a

desirable level before you begin a full workout.

• For minor tension adjustment,simply use the tension adjustment knob found at the top center.Tension level can be

manipulated this way to vary intensity of workout as you exercise.

• For greater tension adjustment,you may loosen or tighten the friction belt’ (#35) by re-strapping it.To do so, ﬁrst turn

the tension adjustment knob all the way to the loosest setting.Then re-strap the belt at the buckle on the main frame,

just beneath the ﬂat beam at the top center.The more length you allow for the friction belt to wrap around the wheel,

the less friction it will cause.Re-adjust the tension knob after you ﬁnished re-strapping.

REVERSIBLE MOVEMENT

Remember, your CrossTrainer has REVERSIBLE movement! Forward pedaling emphasizes your quadriceps muscles,

while backward pedaling emphasizes your hamstrings.Take advantage of this fact to make your workout less fatiguing,and

more fun.

Friction belt buckle (under center beam)

Tension

adjustment

knob

Friction

belt (35)

The more tightly

the friction belt

wraps around

the fan wheel,

the harder it is

for you to pedal

(more tension).

1567-8

7.FITNESSTIPSANDTRCHNIQUES

AEROBIC EXERCISE

Aerobic exercise is any sustained activity that sends oxygen to your muscles via your heart and lungs.Aerobic exercise

improves the ﬁtness of your lungs and heart - your body’s most important muscle.Aerobic exercise ﬁtness is promoted

by any activity that uses your large muscle -arms,legs,or buttock,for example.Your heart beats quickly and you breathe

deeply. An aerobic exercise should be part of your entire exercise routine.

WEIGHTTRAINING

Along with aerobic exercising which helps get rid of and keep off the excess fat that our bodies can store, weight train-

ing is an essential part of the exercise routine process.Weight training helps tone,build and strengthen muscle.If you are

working above your target zone, you may want to do a less amount of reps.And as always consult your physician before

beginning any exercise program.

MUSCLE CHART

ELLIPTICAL

The exercise routine that is performed on the elliptical will develop the lower and upper body muscle group as well

as condition the circulatory system and provide a good aerobic workout .These muscle groups are highlighted on the

muscle chart below.

1567-9

How you begin your exercise program depends on your physical condition. If you have been inactive for several years,or

are severely overweight,you must start slowly and increase your time on the equipment; a few minutes per workout.

Initially,you may be able to exercise only for a few minutes in your target zone,however, your aerobic ﬁtness will improve

over the next six to eight weeks.Don’t be discouraged if it takes longer.It’s important to work at your own pace. Ulti-

mately,you’ll be able to exercise continuously for 30 minutes.The better your aerobic ﬁtness,the harder you will have to

work to stay in your target zone.Please remember these essentials :

• Have your doctor review your training and diet programs to advise you of a workout routine you should adopt.

• Begin your training program slowly with realistic goals that have been set by you and your doctor.

• Monitor your pulse frequently. Establish your target heart rate based on your age and condition.

• Set up your equipment on a ﬂat,even surface at least 3 feet from walls and furniture.

8.CONDITIONINGGUIDELINES

EXERCISEINTENSITY

To maximize the beneﬁts of exercising, it is important to exercise with the

proper intensity.The proper intensity level can be found by using your heart

rate as a guide.For effective aerobic exercise,your heart rate should be

maintained at a level between 65% and 85% of your maximum heart rate

as you exercise.This is known as your target zone.You can ﬁnd your target

zone in the table below.

During the ﬁrst few months of your exercise program,keep your heart rate near the low end of your target zone as you

exercise.After a few months,your heart rate can be increased gradually until it is near the middle of your target zone as

you exercise.

To measure your heart rate, stop exercising but continue moving your legs or walking around and place two ﬁngers on

your wrist.Take a six-second heartbeat count and multiply the results by 10 to ﬁnd your heart rate.For example,if your

six-second heartbeat count is 14,your heart rate is 140 beats per minute.(A six-seconds count is used because your

heart rate will drop rapidly when you stop exercising.)

Adjust the intensity of your exercise until your

heart rate is at the proper level.

For more information on dieting and

training visit www.trojanhealth.co.za

1567-10

WORKOUTGUIDELINES

Each workout should include the following three parts:

A warm-up,consisting of 5 to 10 minutes of stretching and light exercise.A proper warm-up increases your body

temperature,heart rate,and circulation in preparation for exercise.

Training zone exercise,consisting of 20 to 30 minutes of exercising with your heart rate in your training zone. (Note:

During the ﬁrst few weeks of your exercise program,do not keep your heart rate in your training zone for longer than

20 minutes.)A cool-down,with 5 to 10 minutes of stretching.This will increase the ﬂexibility of your muscles and will

help to prevent post-exercise problems.

EXERCISEFREQUENCY

To maintain or improve your condition, plan three workouts each week,with at least one day of rest between workouts.

After a few months of regular exercise,you may complete up to ﬁve workouts each week,if desired.Remember,the key

to success is make exercise a regular and enjoyable part of your everyday life.

SUGGESTEDSTRETCHES

The correct form for several basic stretches is shown at the right.Move slowly as you

stretch-never bounce.

1.ToeTouch 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 pos-

sible. Hold for 15 counts,then relax.Repeat 3 times.Stretches:Hamstrings,back of

knees and back.

2.Hamstring Stretch

Sit with one leg extended.Bring the sole of the opposite foot toward you and rest it

against the inner thigh of your extended leg.Reach toward your toes as far as pos-

sible. Hold for 15 counts,then relax.Repeat 3 times for each leg.Stretches:Hamstrings,

lower back and groin.

3.Calf/Achilles Stretch

With one leg in front of the other, reach forward and place your hands against a wall.

Keep your back leg straight and your back foot ﬂat on the ﬂoor.Bend your front leg,

lean forward and move your hips toward the wall.Hold for 15 counts,then relax.

Repeat 3 times for each leg.To cause further stretching of the achilles tendons,bend

your back leg as well. Stretches:Calves,achilles tendons and ankles.

4.Quadriceps Stretch

With one hand against a wall for balance, reach back and grasp one foot with your

other hand.Bring your heel as close to your buttocks as possible.Hold for 15 counts,

then relax.Repeat 3 times for each leg.Stretches:Quadriceps and hip muscles.

5.InnerThigh Stretch

Sit with the soles of your feet together and your knees outward.Pull your feet to-

ward your groin area as far as possible.Hold for 15 counts,then relax.Repeat 3 times.

Stretches:Quadriceps and hip muscles.

For more information on dieting and training visit www.trojanhealth.co.za

9.WARM-UPANDCOOL-DOWN

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