Precor Paper Shredder 719e User Manual

R
Independent  
Action  
Climber  
Owner’s Manual  
Assembly and Operation  
 
Table of Contents  
Unpacking the 719e Independent Action Climber.......................................... 4  
Understanding the Electronic Console .................................................. 10  
Setting the Resistance Level ................................................................. 11  
Working Out on the 719e Climber......................................................... 12  
General Aerobic Training Information........................................................... 14  
How Hard Should I Exercise?................................................................ 14  
How Long Should I Exercise? .............................................................. 16  
How Often Should I Exercise? .............................................................. 16  
Cleaning the 719e Climber..................................................................... 17  
Changing the Batteries ......................................................................... 17  
Troubleshooting Tips ........................................................................... 18  
Getting Service ..................................................................................... 18  
page 3  
 
Unpacking the 719e Independent Action Climber  
All Precor products are thoroughly tested and inspected before shipment.  
Precor ships the 719e climber in nine pieces:  
right and left handrails  
upper and lower handrail console/clamps  
electronic console display  
base column support (short tube)  
upright support (long tube)  
base  
hardware kit, owner’s manual, and warranty card  
Diagram 1  
The climber after unpacking.  
Right and left handrails  
Lower handrail clamp  
Upper handrail console  
Stair arms  
Electronic console display  
Upright support (long tube)  
Base column support (short tube)  
Base  
Unpack the climber, placing all the pieces on the floor. For help in identifying  
the various pieces, refer to Diagram 1. The packet containing the hardware kit,  
owner’s manual, and warranty card is not shown.  
Important: Do not pinch or crimp the reed switch cable during the unpacking or  
assembly processes.  
page 4  
 
 
Diagram 2  
Overview of hardware kit.  
A
B
C
D
E
F
G
K
L
M
H
I
J
Open the hardware kit and identify the following items. Diagram 2 provides an  
overview of kit’s contents. As you identify the contents of the kit, check them off  
below.  
(A) Four base locknuts  
(B) Two small black metal washers  
(C) Four large black metal washers  
(D) Four small button-head bolts  
(E) Two frame-to-frame bolts  
(F) Two screws  
(G) Two plastic collars  
(H) One small hex key  
(I) One box wrench  
(J) Four base bolts  
(K) Four medium-sized washers  
(L) Two plastic bushings  
(M) One large hex key  
If any items are missing, contact the dealer from whom you purchased the  
climber, or call 1-800-4-PRECOR for the authorized Precor dealer nearest you.  
page 5  
 
Assembling the 719e Independent Action Climber  
Follow the instructions in this section to assemble the 719e Independent Action  
Climber. It is important to read through the entire procedure before assembling  
your climber.  
To assemble the 719e climber:  
1. Prepare Upper Frame for Assembly. Carefully unpack the parts of the  
719e climber and open the hardware kit.  
Note: For the following steps, hardware callouts are identified by a letter in  
parentheses. To be sure you are using the correct part, refer to Diagram 2.  
Diagram 3  
Place frame on base.  
Reed switch cable  
Upright support  
(Long tube)  
Lower handrail clamp  
Bolt pad  
Base column support  
(Short tube)  
Lower handrail console  
2. Align Upper Frame Pieces. (Diagram 3) Use the lower console clamp and  
remove two large, black metal washers (C) and two of the frame-to-frame  
bolts (E) from the hardware kit. Ask for assistance to align the bolt holes in  
the long tube with the matching holes in the short tube.  
3. Prepare the lower console clamp. (Diagram 3) Place the lower handrail  
clamp into position. Align the holes on the lower handrail clamp between  
the long and short tubes.  
Important: As you assemble the climber, be careful not to pinch the reed  
switch cable that runs through the long tube.  
4. Secure Upper Frame Together. (Diagram 3) Place one washer (C) onto  
each of the two frame-to-frame bolts (E) and insert the bolts through the  
aligned holes on the frame. Thread the bolts through the lower handrail  
clamp and into the short tube. Fully tighten the bolts.  
page 6  
 
 
Diagram 4  
Place frame on base  
Upright support  
(Long tube)  
Base column support  
(Short tube)  
Base  
Base cross tube  
5. Place Frame on Base. (Diagram 4) Place the base on blocks (large books  
will do) so you can access the underside of the base. Ask for assistance to  
lift and place the upper frame on the base, positioned so that the stair arms  
rest on the base cross tube.  
Diagram 5  
Attach frame to base.  
Washer  
Bolt pad  
Base bolt  
Base  
6. Attach Frame to Base. (Diagram 5) Place a medium-sized, black  
washer (K) on each of the base bolts (J). Align the bolt pad with the base  
frame holes and insert the base bolts through the bolt pad and into the  
base. Attach the four locknuts (A) to the ends of the bolts. Firmly tighten  
the base locknuts. Hold each bolt with the hex key (M) while tightening the  
nut with the box wrench (I).  
page 7  
 
Diagram 6  
Connect resistance cylinders to  
frame.  
Plastic collar  
Upper axle  
Plastic bushing  
Washer  
Resistance cylinder  
Upright support (long tube)  
7. Connect Resistance Cylinders to Upright Support. (Diagram 6) Slide the  
plastic collar (G) over the upper axle, with the straight bevel toward the  
frame. Lift up on the stair arm until you can push the top of the resistance  
cylinder onto the upper axle, then attach the cylinder to the axle using a  
bushing (L), washer (C), and button-head bolt (D). Repeat step 7 for the  
other resistance cylinder.  
Diagram 7  
Install handrail console and  
insert handrails into clamps  
Upper handrail clamp  
Upper handrail console  
Electronic console mounts  
Handrail (long, straight section)  
Upright support (long tube)  
Lower handrail clamp  
8. Install Upper Handrail Console. (Diagram 7) Position the upper handrail  
console on top of the long tube. Pull the excess reed switch cable up  
through the large hole in the handrail console and tape it to the top of the  
console. Locate two button-head bolts (D) in the hardware kit and place a  
small, black washer (B) on each bolt. Secure the handrail console to the  
frame by inserting the bolts and washers through the top of the handrail  
console and into the upright support.  
9. Install Handrails. (Diagram 7) Loosen the bolts in the handrail clamps  
using the hex key provided. Orient the handrails so that the longer,  
“straight” section of the handrails is positioned on top. Place the handrails  
in the upper clamp. Rotate the lower portion of the handrails into position  
and insert each handrail into the lower clamp. Finger-tighten the bolts into  
both clamps.  
page 8  
 
10. Tighten Handrail Clamp. (Diagram 7) Look underneath the upper handrail  
clamp and check to see that the handrail ends meet in the middle of the  
clamp. If necessary, realign the handrails and then, tighten the handrail  
clamps using the hex key (H) provided. Tighten the bolts securely.  
Note: The black foam wrap on the handrails should be snug up against the  
handrail clamps.  
Diagram 8  
Install electronic console display  
Electronic console display  
Upper handrail clamp  
Upper handrail console  
Screw mounts  
Upright support (long tube)  
Phillips head screwdriver  
11. Install Electronic Display on Upright Support. (Diagram 8) Take the  
following steps to install the electronic console display:  
a. Remove the tape from the reed switch cable on the handrail console.  
b. Align the tab on the connector plug with its receptacle on the back of  
the electronic console display. Gently push the plug into its receptacle.  
c. Feed the excess cable back through the hole and into the upright  
support.  
d. Place the electronic console display on the handrail console and align  
the screw holes.  
Important: Be careful not to trap or pinch the reed switch cable.  
e. Attach the electronic console display to the handrail console using the  
two screws (F). Insert the screws from the back of the console as  
shown in Diagram 8.  
12. Set Resistance Level. Set the resistance level by turning the adjustment  
knob at the top of the resistance cylinder to a middle (4, 5, or 6) setting.  
Once you have used the climber and are familiar with it, set the resistance  
to a comfortable level. For this procedure, see Setting the Resistance Level  
in the next section.  
page 9  
 
Using the 719e Independent Action Climber  
In addition to providing an excellent cardiovascular, low-impact workout, one of  
the advantages of the 719e Independent Action Climber is that it is simple to  
use. In a very short time, you can learn how to use it effectively. This section  
provides information about using the electronic console, setting the resistance  
level, and working out on the climber.  
Understanding the Electronic Console  
Once you have assembled your 719e climber, it is ready to use. There are no  
complex instructions to follow or mandatory programming steps required to  
operate the climber—the electronic display is there only for reference. It  
provides motivating feedback about your workout to help you monitor your  
progress and meet your fitness goals.  
The console has an automatic auto-pause feature, allowing you to stop  
exercising briefly. Five minutes after you stop exercising the unique screen-  
saver feature turns off the display and saves your position. When you resume  
working out, the microprocessor continues counting from the point you left off,  
for an accurate readout of your total workout time.  
Diagram 9  
Electronic console readout.  
TOTAL STEPS  
SCAN  
TIME  
ODOMETER X 100  
STEPS / MIN  
150  
120  
90  
60  
30  
Diagram 9 shows the 719e electronic console display. You will find an  
explanation of the displays and keys below.  
Displays  
TIME—functions like a stopwatch, giving you total exercise time per session,  
up to 59 minutes and 59 seconds. The Time display starts or stops automati-  
cally when you start or stop a workout. You must press the RESET key to reset  
the Time display to 0 (for more information about RESET, see explanation of  
keys). Use the Time display to keep track of how long you have exercised in a  
given session.  
STEPS/MIN—shows steps per minute, up to 199. The bar graphs on the left  
side of the display also display this information, up to 150 steps. Use this  
display to determine exercise intensity (how hard you are working out) at any  
given moment.  
TOTAL STEPS—shows the total number of steps during a workout, up to a total  
of 9,999. You can use this display to measure total work done in a workout.  
SCAN—alternates automatically between Time and Total Steps every five  
seconds. Specify Scan to monitor your workout without having to constantly  
press the keys.  
page 10  
 
 
PACER—blinks at a constant rate (up to 150 times per minute), as specified by  
the user. When you are exercising at the same rate as the pacer, the Pacer  
display stops blinking. It sets a tempo for you to follow, helping you maintain  
your exercise intensity and providing motivation.  
ODOMETER X 100—gives the total number of steps accumulated on the  
climber over time, up to 999,900. Use this display to track the amount of  
“mileage” your climber has on it.  
Keypad  
START/STOP—starts and stops your workout session. However, the electronic  
console automatically begins displaying information when you move the stair  
arms. You could use this key to start or stop your workout when you want to  
keep your warm-up or cool-down sessions separate from your workout  
statistics.  
MODE—specifies the information you want displayed. Simply press this key  
repeatedly until information from the desired display appears.  
PACER—sets a pace tempo. When you press this key the pacer appears in the  
bar graph on the left side of the display. The pace tempo can only be changed  
by pressing the PACER key.  
RESET—resets the displays on the electronic console to 0. Note that pressing  
this key does not reset the Odometer and Pacer displays. Using the RESET key  
is another way to keep your warm-up or cool-down sessions separate from  
your workout statistics.  
Setting the Resistance Level  
Before using the 719e climber, you need to adjust the work level. The work  
level, which is related to your body weight and your step height during the  
workout, determines your step rate (the number of steps you can take per  
minute). The relationship between body weight, step height, and step rate  
determines how hard you work during a session.  
CAUTION: Do not adjust the  
resistance cylinders after  
extended continuous use  
because they can heat up to  
the point of being  
uncomfortable to touch.  
Understanding the principles covered in General Aerobic Training Information  
later in this manual will help you select the appropriate work level for your  
fitness level and personal fitness goals. To achieve your goals, it is important to  
use a work level that allows your heart rate to reach your training zone and then  
maintains that rate for the desired length of time—while you maintain a step  
height between 4 to 8 inches. (For information about your training zone, see  
How Hard Should I Exercise? in the section titled General Aerobic Training  
Information.)  
Keep these guidelines in mind when selecting a work level:  
Work level settings on the 719e climber range from “1” to “12.”  
“1” provides a faster step rate due to less resistance in the stair arms than  
“12.” A low setting is generally considered the easier aerobic workout  
even though your step rate is fast because it is easier to push against the  
stair arms.  
The resistance cylinders operate more stiffly at the beginning of a workout  
until they warm up through use.  
Start exercising at a setting that will gradually allow you to work your way to  
step at a comfortable rate (about 110 to 120 steps per minute) and at a step  
height between 4 to 8 inches for 20 minutes or longer.  
To adjust the cylinder’s resistance level, turn the adjustment knob at the top of  
the cylinder. Make sure that both cylinders are set at the same resistance level  
to ensure a smooth, balanced feel during your workout.  
page 11  
 
Working Out on the 719e Climber  
This section explains how to work out on the climber safely and effectively.  
When using the climber, follow these general guidelines:  
CAUTION: Before beginning  
any fitness program, you  
should have a complete  
physical examination by your  
physician.  
At the beginning of a workout, take several minutes to bring your heart  
rate into your training zone (see Diagram 11 later in this manual). After your  
workout, walk slowly for several minutes to cool down your body and  
lower your pulse rate.  
Protect your knees by keeping them directly over your toes.  
Keep your shoulders and back relaxed.  
Hold your head up—looking at your feet or the floor strains your neck and  
back muscles.  
Keep your feet on the footpads—moving your feet too far forward may  
cause you to bump the cylinders with your knees.  
Set the adjustment knob at the top of each resistance cylinder to a medium  
level (between 4 - 6) initially until your muscles warm up and your heart  
rate reaches its training zone (see Diagram 11). You can then change the  
level to the desired setting for working out.  
Gently stretch your lower body and back after a workout to help prevent  
stiffness or soreness.  
Photo 1  
Working out on the 719e  
To use the 719e climber refer to Photo 1 and follow these steps:  
1. After you have set the adjustment knob to a comfortable setting and  
finished any desired pre-workout stretching, step onto the climber. Make  
sure that your weight is balanced and your hands and feet are positioned  
securely.  
2. Start your workout by taking steps 4 to 8 inches in height, at a step rate  
that will allow your heart rate to reach your training zone within 5 minutes.  
To get your heart rate into your training zone, you might have to turn the  
adjustment knobs to an appropriate setting for you.  
page 12  
 
3. After your warm-up period, maintain your heart rate in your training zone  
during your aerobic session. As you work out, vary your body position to  
reduce localized muscle fatigue and to exercise all your lower body  
muscles.  
You can vary body position by changing the angle of your upper body and  
your footstep. Use the upright upper body position to work your entire leg;  
use the forward lean to concentrate on the gluteal muscles. Three types of  
footsteps are explained below; you can use one of these or your own  
footstep when working out.  
Forefoot step with heel press down—start by pressing down with the ball  
of your foot, then press the heel down and straighten the supporting leg.  
This step helps to stretch your calf muscles and Achilles tendon to prevent  
them from becoming too tight during your workout.  
Midfoot step with heel press down—step with your arch, then press the  
foot pedal down with your heel. This step concentrates on your entire leg,  
working muscles in both the front and back.  
Forefoot step with toe press down—step on the ball of your foot for the  
entire stroke. This step concentrates on your calves.  
4. When you are finished exercising, cool down for 3 to 5 minutes by  
gradually reducing your step rate and step height. If earlier you decreased  
the resistance level for your aerobic session, move the level to a higher  
setting to help your body cool down. A proper cool-down helps to  
transport excess lactic acid out of the working muscles, allowing them to  
recover faster.  
For best results, vary your workouts by changing duration, intensity, footstep,  
body position, and type of work (such as interval training). We recommend that  
you keep track of your workouts by writing them down; this way you can  
monitor your progress toward your fitness goals and use the information as a  
reference in planning interesting, challenging workouts.  
page 13  
 
General Aerobic Training Information  
A workout on the Precor 719e Independent Action Climber provides excellent  
and efficient cardiovascular conditioning, while strengthening and toning all the  
major muscle groups in the lower body. Darkened areas in Diagram 10 indicate  
the muscles improved. Because the motion on the 719e climber is low-impact,  
all the aerobic, toning, and strengthening benefits can be achieved with little  
stress to the joints and less wear on the body than traditional exercise activities.  
Diagram 10  
Muscles exercised during a  
stairclimber workout.  
1
3
1
1. Trapezius  
2. Deltoid  
3. Pectorals  
4. Rhomboids  
5. Triceps  
6. Biceps  
7. Latissimus Dorsi  
8. Forearm Flexors/Extensors  
9. Abdominals  
10. Erector Spinae  
11. Gluteals  
12. Hip Flexors  
13. Quadriceps  
2
6
2
5
8
4
9
7
8
10  
12  
11  
13  
14  
14. Hamstrings  
15. Gastrocnemius/Soleus  
16. Peroneus Longus/Brevis  
15  
16  
16  
To get the most out of each workout, a general understanding of the principles  
behind aerobic training is invaluable. The best source of fitness information is  
your specialty fitness dealer. In addition to providing information on which  
exercise equipment is the best for your individual needs, your specialty fitness  
retailer can provide useful advice on training, technique, and exercise physiol-  
ogy. Your retailer can also recommend good books on these subjects.  
To help you get started in planning and carrying out your fitness program, this  
section provides some basic information on aerobic exercise—such as how  
hard you should work out, how long each session should be, and how often you  
need to exercise to benefit from a regular program.  
How Hard Should I Exercise?  
Studies show that to achieve the benefits of aerobic exercise, it is necessary to  
work out hard enough to raise your heart rate to a certain minimum level, called  
a “training zone.” Your training zone depends on your age and level of fitness.  
Diagram 11 shows your recommended heart rate training zone, which is  
calculated using your age and your maximum attainable heart rate. The chart is  
based on a resting heart rate of about 72 for males and 80 for females. Your  
optimum training zone is between 65% and 80% of your maximum heart rate.  
For efficient aerobic exercise, work only hard enough to keep your heart rate in  
this zone. You will obtain the greatest fat-burning benefits when you exercise  
within the optimum training zone.  
page 14  
 
 
Diagram 11  
Heart rate training zone  
HEART RATE TRAINING ZONE  
200  
195  
190  
185  
180  
175  
170  
165  
160  
200  
190  
180  
170  
160  
150  
140  
130  
120  
110  
100  
160  
130  
155  
156  
150  
120  
97  
152  
148  
145  
116  
94  
144  
140  
MAX.  
HEART  
RATE  
136  
132  
RECOMMENDED TRAINING ZONE  
128  
124  
100  
127  
124  
120  
117  
114  
111  
107  
104  
80% OF  
MAX.  
HEART  
RATE  
90  
80  
65% OF  
MAX.  
HEART  
RATE  
20 25 30 35 40 45 50 55 60 65 70 75  
YOUR AGE  
Pushing yourself beyond the recommended range, (that is, exercising so hard  
that your heart rate rises above 80% of maximum) can overstress your muscles.  
To increase cardiovascular improvement, exercise longer, not harder.  
Keep in mind that this zone is an approximation, to be used as a guideline—  
individual heart rates vary according to several physiological factors. To  
determine your training zone, find your age on the diagram, and then find the  
area where they intersect. For example, if you are 35 years old, your training  
zone is between 120 and 148 beats per minute. Remember this zone—this is the  
heart rate zone you should try to maintain as you work out.  
You can determine your heart rate by taking your pulse at a place that you can  
reach easily and comfortably while you exercise. Typical places for measuring  
heart rate are directly over the heart on the left side of the chest, on either side of  
the neck, over the temple, or on the thumb side of either wrist. Wherever you  
measure your pulse, make sure that you use your index and middle fingers—not  
your thumb. Your thumb has a strong pulse that can affect your pulse rate  
reading.  
Once you locate your pulse, look at a clock with a second hand and count the  
beats for six seconds. Multiply that number by 10 to determine the total number  
of beats per minute. For example, if you count 14 beats over six seconds, the  
total number of beats per minute is 140. Compare the total number of beats with  
your training zone as identified in Diagram 11. If necessary, increase or decrease  
your activity level to bring your heart rate into your training zone. You can  
increase your activity level by decreasing the resistance which increases your  
step rate. Similarly, raising the resistance and decreasing your steps per minute  
will lower your heart rate. Remember—your heart rate is the definitive measure  
of how hard you are working.  
page 15  
 
Regardless of your fitness level, avoid doing too much too soon. Setting the  
resistance cylinders too high, stepping too deeply (taking large steps) or  
stepping too quickly for too long are common errors. Give yourself time to  
become familiar with your climber and improve your fitness level. Then you can  
gradually change the resistance settings to make your workouts more  
challenging.  
How Long Should I Exercise?  
The length of each exercise session depends on your fitness level. Exercise  
physiologists have determined that, to attain cardiovascular benefits from  
exercise, you should maintain your heart rate in the training zone for at least 15  
minutes. This is in addition to your warm-up time, and does not include cool-  
down. You should always allow several minutes to bring your heart rate into the  
training zone, by starting out slowly and gradually increasing the work level.  
Similarly, use several minutes of light exercise after the workout to bring your  
heart rate down to near resting level.  
The higher your fitness level, the longer your should maintain your heart rate in  
the training zone (between 20 and 30 minutes). Beginners should always start  
slowly, and gradually increase their sessions up to 20 minutes or more.  
How Often Should I Exercise?  
Research indicates that aerobic sessions of 20 minutes or more should be done  
at least three to five times a week to obtain significant cardiovascular benefits.  
Most experts agree that sensible eating habits and regular aerobic exercise are  
the keys to weight control and fitness. A recent study, which tracked several  
subjects over a period of years, conclusively shows that exercise, not dieting, is  
the key factor to successful long-term weight loss.  
page 16  
 
Maintenance and Troubleshooting  
The 719e climber requires very little maintenance. The only maintenance you  
need to do periodically is to clean the climber. You will also need to change the  
batteries when they wear down. Instructions for these procedures are provided  
in this section.  
If you encounter problems with the 719e climber, refer to Troubleshooting Tips  
in this section for help.  
Cleaning the 719e Climber  
Clean the 719e climber periodically with mild soap and water or a general  
household cleaner. Wipe the surface of the electronic console with a damp  
sponge or soft cloth. Dry with a clean towel. Do not pour or spray liquids on the  
electronic console.  
Changing the Batteries  
The 719e climber comes with two “AA” alkaline batteries installed. When your  
electronic console no longer shows a digital readout or the count becomes  
erratic, you need to change the batteries.  
To change the batteries:  
1. Press down on the latch to open the door on the side of the electronic  
console and replace the old batteries with two new “AA” alkaline batteries.  
The entire display lights up momentarily, the console beeps twice, and then  
the display shows “002.”  
2. Press the MODE key once. The display shows “001.”  
NOTE: If you happen to press the MODE key more than once, do not worry.  
You can scroll through all the options on the display by pressing MODE  
repeatedly until “001” appears. Pressing START/STOP backs up the display  
one option.  
3. Press RESET to activate the climber.  
4. If you have not already done so, close the door on the side of the electronic  
console display. You can now work out on the climber.  
page 17  
 
 
Troubleshooting Tips  
Check the chart below to see if your problem is listed. If the following information  
does not solve a particular problem, call your authorized Precor dealer. See  
Getting Service in this section for information.  
Problem  
Solution  
Electronics—no display  
or erratic count  
Dead batteries. Replace batteries (see  
Changing the Batteries in this section).  
Battery connections are dirty or are not making  
contact. Clean or adjust the connections.  
Incorrect spacing between the reed switch and  
the magnet. Make sure that the spacing is  
between 1/8" to 1/4".  
Adjust spacing by moving the reed switch  
in or out of the rubber collar with your  
fingers. See Photo 2 below.  
Photo 2  
Adjusting reed switch spacing.  
Resistance cylinder  
Magnet (1/8" to 1/4" spacing)  
Reed switch  
Stair arm  
Squeaks  
Frame loose. Check and tighten handrails and  
the base and frame bolts.  
Getting Service  
Do not attempt to service the 719e climber yourself except for changing the  
batteries or performing other maintenance tasks as described in this manual.  
For further information about product operation or service, contact an  
authorized Precor dealer (or a Precor Factory Authorized Service Company).  
To locate the Precor dealer nearest you, call 1-800-4-PRECOR.  
page 18  
 
page 19  
 
R
Precor Incorporated  
P.O. Box 3004  
Bothell, WA USA 98041-3004  
P/N 33914-102  
5/93  
Precor is a registered trademark of Precor Incorporated.  
© 1993 Precor Incorporated.  
Specifications subject to change without notice.  
1-800-4-PRECOR  
 

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