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ClubStride"
Elliptical Trainers
User's Guide
for the
5100 NSL Elliptical Trainer
THE RESULTS YOU WANT "
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StairMaster is a division of
Nautilus Health & Fitness Group
Corporate Headquarters
1886 Prairie Way
Louisville, CO 80027
(800) 86+-1270
(303) 939-0100
Fax (800) 898-9+10
www.stairmaster.com
Printed in the United States.
2003 StairNaster
Health 8 Fitness Products, !nc.
All rights reserved.
2003 StairNaster Health 8 Fitness Products, !nc. StairNaster and ClubStride are registered trademarks or trademarks of
Nautilus, !nc. in the United States andfor other countries. All other trademarks are trademarks of their respective companies.
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TABLE OF CONTENTS:
SAFETY REQUIREMENTS............................................................................................5
UNPACKING and INSTALLATION INSTRUCTIONS......................................7
Accessories and Options ......................................................................................................... 7
How to Reach Us ........................................................................................................................ 7
INTRODUCTION...............................................................................................................8
BASIC OPERATING INSTRUCTIONS....................................................................9
General Guidelines For Safe Operation............................................................................ 9
Your First Workout on the StairMaster ClubStride 5100 Elliptical Trainer.... 10
Begin Exercising.................................................................................................................................. 10
Rest Periods........................................................................................................................................... 11
Cool Down.............................................................................................................................................. 11
HEART RATE MONITORING....................................................................................12
Telemetry Heart Rate............................................................................................................. 12
Contact Heart Rate.................................................................................................................. 13
EXERCISE INTENSITY, FREQUENCY, & DURATION.................................14
Intensity....................................................................................................................................... 14
Frequency and Duration........................................................................................................ 14
OPERATING THE CLUBSTRIDE 5100 ELLIPTICAL TRAINER...............1
Understanding the Console ................................................................................................. 16
Console Displays and Keys................................................................................................... 17
ClubStride 5100 Display.............................................................................................................. 17
Numeric keypad................................................................................................................................ 18
Level {Intensity) UP [ ] J DOWN [ ] Keys...................................................................... 18
Stop Key ................................................................................................................................................ 18
Display LOCK J UNLOCK - Statistics Key .......................................................................... 19
Remote Operation Controls {ROC)....................................................................................... 20
Workout Program Keypad.......................................................................................................... 20
The Quick Start Program...................................................................................................... 21
The Manual Program............................................................................................................... 22
The Fat Burner Program........................................................................................................ 23
The Calorie Burner Program................................................................................................ 24
The Speed Intervals Program............................................................................................. 25
Heart Rate {HR) Zone Trainer Program......................................................................... 26
The Fit Test Program.............................................................................................................. 28
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Understanding Sub-maximal Exercise Testing............................................................. 28
Pretest Screening............................................................................................................................ 29
StairMaster Sub-maximal Fit Test ........................................................................................ 30
Options During a Workout ................................................................................................... 32
Changing Intensity Level or Target Heart Rate During a Workout.............................. 32
Pausing Your Workout...................................................................................................................... 32
End of Your Workout .............................................................................................................. 33
INSTRUCTION PAGE ...................................................................................................34
Using the ClubStride" 5100 Elliptical Trainer ............................................................ 34
HEART RATE PRIORITY.............................................................................................35
CONSOLE CODES...........................................................................................................3
Customizing the ClubStride 5100..................................................................................... 36
Machine Status Codes............................................................................................................ 37
Diagnostic Codes...................................................................................................................... 38
Configuration Codes................................................................................................................ 39
TROUBLESHOOTING...................................................................................................39
IMPORTANT PHONE NUMBERS............................................................................4
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SAFETY REQUIREMENTS
WHEN USING ELECTRICAL EQUIPMENT, ALWAYS FOLLOW THESE BASIC
PRECAUTIONS:
IMPORTANT SAFETY INSTRUCTIONS
The following definitions apply to the words Danger" and Warning" found throughout this
manual:
DANGER - Used to call attention to !NNED!ATE hazards which, if not avoided, will result in
immediate, serious personal injury or loss of life.
WARNING - Used to call attention to POTENT!AL hazards that could result in personal injury
or loss of life.
READ ALL INSTRUCTIONS BEFORE USING THE MACHINE.
DANGER To reduce the risk of electrical shock, always unplug the external
power supply from the electrical outlet before cleaning,
maintaining, or repairing.
WARNING To reduce the risk of burns, electric shock, or injury to persons:
1. The external power supply should always be unplugged from the AC wall outlet before
removing or installing parts. Never make adjustments or repairs while an exercise
program is in progress.
2. Close supervision is necessary whenever the machine is used by or near children,
invalids, or disabled persons.
3. Keep your hands away from all moving parts and keep your feet on the pedals while
exercising. Do not operate the machine with the side covers removed, or outdoors.
+. Use this machine only for its intended use as described in this Nanual. Do not use
parts, attachments, or accessories other than those provided by StairNaster Health 8
Fitness Products.
S. Do not use the external power supply if it has a damaged cord or plug, it is not working
properly, if it has been dropped or damaged, or dropped in water. Contact our
Technical Service Department to arrange for the return of damaged parts.
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SAFETY REQUIREMENTS {continued)
6. To avoid potential safety and electrical problems, replace with manufacturer's specified
parts only.
7. Connect the external power supply to a properly grounded AC wall outlet. Keep all
cords away from heated surfaces. To disconnect the external power supply, remove the
plug from the AC wall outlet.
8. Do not let liquid enter the console. !f it does, the console must be inspected and tested
for safety by an approved technician before it can be used again.
9. Never drop or insert any object into any opening on the machine. Keep the area
underneath and around the machine clear.
10. Do not operate where aerosol (spray) products are being used.
11. Always wear insulated gloves when handling batteries.
12. Do not crush, incinerate, or dismantle the battery. The electrolyte contains sulfuric acid,
which can cause serious damage to eyes and skin. Should this occur, flush profusely
with water and seek medical attention.
The safety level provided by the design of this equipment can only be maintained when the
equipment is regularly examined for damage and wear. !noperable components should be
replaced immediately or the equipment be put out of use until it is repaired. Failure to follow
the guidelines may compromise the effectiveness of the exercise experience, expose you (and
possibly others) to injury, and reduce the longevity of the machine. Follow all training
instructions listed in the manual andfor on the machine. Physical injury may result from
incorrect or excessive training.
Failure to follow the conditions set forth below shall limit, to the extent allowed by law,
StairNaster Health 8 Fitness Products, !nc. responsibility for the safety, reliability, and
performance of this equipment.
- The operator manual must be read in full by each owner and trainer before the
product is first used. Each user must be instructed in the proper use of the
machine and its accessories.
- Only StairNaster-trained or StairNaster-authorized personnel carry out assembly
operations, extensions, readjustments, modifications, or repairs.
- The equipment must be used in accordance with the instructions for use.
SAVE THESE INSTRUCTIONS
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UNPACKING and INSTALLATION INSTRUCTIONS
Please refer to the ClubStride Unpacking 8 !nstallation !nstructions that shipped with the
elliptical trainer. These instructions provide information regarding receiving your order, site
requirements, unpacking and installation steps, and testing the elliptical trainer and console.
The elliptical trainer and console must be installed correctly before being used. StairNaster
recommends that you contact your dealer or sales representative when your equipment arrives.
The representative will help unpack, install, and demonstrate it, to ensure that:
- The equipment is free from shipping damage.
- !nstallation and operation are in accordance with StairNaster standards.
!ncorrect installation by unauthorized personnel can lead to equipment damage and may void
the warranty.
Accessories and Options
An operator manual (PfN +0727) is shipped with each elliptical trainer. The following options
are available:
Part No. Description
3+198-003 Transmitter Belt with strap (HRN)
- To avoid potential safety and electrical problems, use parts and accessories
that meet StairNaster specifications.
How to Reach Us
For Technical Assistance f Parts:
North America: 800-331-3S78
!nternational: 800-86+-1270 x1603
See addresses and phone numbers listed at the end of this manual.
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INTRODUCTION
Before leaving the manufacturing facility in Tulsa, Oklahoma, your StairNaster
ClubStride
S100 elliptical trainer was thoroughly inspected and tested to ensure proper operation. The
major parts of the machine are shown below.
Articulating foot pedals Water bottlefAccessory Console Upper-body handles
Transport wheels Drive system Leg leveler
Throughout this Nanual, all references to the left or right side and to the front or back are
made as if you were on the machine, ready to exercise. For example, the console is located on
the front of the machine.
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BASIC OPERATING INSTRUCTIONS
General Guidelines For Safe Operation
WARNING
THESE GU!DEL!NES ARE D!RECTED TO YOU, AS THE OWNER OF THE NACH!NE.
YOU SHOULD !NS!ST THAT ALL USERS FOLLOW THE SANE GU!DEL!NES.
YOU SHOULD NAKE TH!S NANUAL AvA!LABLE TO ALL USERS.
1. Obtain a complete physical examination from your medical doctor and enlist a
healthffitness professional's aid in developing an exercise program suitable for your
current health status.
2. When working out for the first time, use the NANUAL exercise program at the lower
levels until you feel comfortable and capable of higher workloads.
3. The intensity and duration of your exercise program should always be subject to how
you feel. Never permit peer pressure to override your personal judgment while
exercising.
+. Overweight or severely deconditioned individuals should be particularly cautious when
using he machine for the first time. Even thought such individuals may not have
histories of serious physical problems, they may perceive the exercise to be far less
intense than it really is, resulting in the possibility of overexertion or injury.
S. Although all equipment manufactured by StairNaster Health 8 Fitness Products, !nc.
has been thoroughly inspected by the manufacturing facility prior to shipment, proper
installation and regular maintenance are required to ensure safety. Naintenance is the
sole responsibility of the owner.
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Your First Workout on the StairMaster ClubStride 5100 Elliptical Trainer
1. Warm up with light calisthenics and easy stretching exercises for at least five minutes
before beginning your exercise program.
WARNING
!F AT ANY T!NE DUR!NG YOUR WORKOUT YOU FEEL CHEST PA!N, EXPER!ENCE
SEvERE NUSCULAR D!SCONFORT, FEEL FA!NT, OR ARE SHORT OF BREATH, STOP
EXERC!S!NG !NNED!ATELY. !F THE COND!T!ON PERS!STS, YOU SHOULD CONSULT
YOUR NED!CAL DOCTOR !NNED!ATELY.
2. Hold onto the handlebars and step up onto the pedals. Stand up straight. Begin
striding slowly at a pace just fast enough to activate the console. You should see the
SELECT WORKOUT" message on the display.
3. Select the NANUAL exercise program so you can control the pace of your first workout
and get used to the exercise motion. Press [NANUAL| and then press [ENTER|. The
console will return to the start screen if you do not press [ENTER| within 30 seconds.
+. The console will prompt you to enter your body weight. Enter your weight in pounds (or
kilograms if the console is set to metric units). Correct entry errors by pressing [CLEAR|
before you press [ENTER|.
S. The console will prompt you to enter your intensity level. Enter your desired intensity
level. First time users may want to select a low intensity level, for example, level 3.
Correct entry errors by pressing [CLEAR| before you press [ENTER|.
6. The console will prompt you to enter the workout time in one-minute increments
between S and 99 minutes. Press [1|, [0|, [ENTER| to exercise for ten minutes. !f you
do not start exercising within 30 seconds, the console will return to the start screen.
Begin Exercising
7. Begin striding at a comfortable, natural rate. Stand up straight and hold out the static
bars in front or the moving upper-body handles to the sides of the console. When you
begin to exercise, the NANUAL program starts at the level you selected during data
entry.
8. As you become comfortable with the exercise motion, press [LEvEL: ;| and [LEvEL: ;|
to adjust the resistance.
9. Relax and stand up straight while exercising. Use the handlebars for balance (see the
Figure below).
10. Select an intensity level that allows you to stay at a comfortable pace. Harder is not
always better. Exercise at a level that is consistent with your fitness level.
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Rest Periods
11. You can stop and rest as many times as necessary for up to one minute for each rest
period during all programs. To stop, either press [STOP| or step off the machine. The
console will shut off if you rest longer than the allotted rest period. Follow the onscreen
prompt to continue your work out after a rest period.
Cool Down
12. When you are finished with your workout, the machine will slow down and the message
GOAL ATTA!NED" will be displayed. You can cool down on the machine by continuing
to stride. The console timer will continue to count up from the selected time to the
maximum time, and the intensity level will default to level 3. For example, if the time
limit was set for 30 minutes and you worked out for 2S minutes, the cool down period
would last for S minutes, or until you stepped off the machine. !f no time limit is set,
the console will count up to 99, return to 0, and start counting up again. Press [STOP|
to end the cool down.
13. You can also cool down by getting off the machine walking or stretching for at least five
minutes.
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HEART RATE MONITORING
Heart rate monitoring helps users monitor their level of exertion by displaying the heart rate
during exercise. There are two methods of monitoring heart rate on the ClubStride elliptical
trainer:
- Telemetry (e.g., Polar