Cybex International 350A manual

USER’S M ANUAL CYBEX 350A HOME ARC TRAINER MODEL NUMBER: 350A USER WEIGHT LIMITATION: 300lbs (135 kg) SERIAL NUMBER (found on frame): PS-MU-R350A-12-A3 P/N LT-20018-4 Revision B[...]

2 350A HOME ARC TRAINER SAFETY PRECAUTIONS For future service or related questions : Please staple your receipt and/or write in the name and phone number of the retail store where you purchased your Home Arc Trainer. Name: ______________________________ Phone Number: ___________________ Receipt: ______________________ Precautions : WARNING: Failure[...]

www .cybexinternational.com 3 POWER REQUIREMENTS Power Requirements : IMPROPER CONNECTION OF THE EQUIPMENT GROUNDING CONNECTOR CAN R ESULT IN A RISK OF AN ELECTRIC SHOCK. CHECK WITH A QUALIFIED ELECTRIC IAN OR SERVICE PROVIDER IF YOU ARE IN DOUBT AS TO W HETHER THE UNIT IS PROPERLY GROUNDED. DO NOT MODIFY THE PLUG PROVIDED WITH THE PRODUCT. IF THE [...]

4 350A HOME ARC TRAINER PREASSEMBLY Open the boxes : As you open each box, take inventory of all items contained inside the box. Use the “Content Checklist” and “Hardware Comparison Chart” located on the following pages to assist you in taking inventory of each box. If you are missing any parts or have any assembly questions call your local[...]

www .cybexinternational.com 5 CONTENTS CHECKLIST Carton contents : For your convenience, we have identified the contents of the shipping carton. Please check to make sure you have all of the components before assembly. This chart is provided to help you identify the components used in the assembly of this product. No. Description Qty. Box A Compute[...]

6 350A HOME ARC TRAINER HARDWARE COMPARISON CHART Hardware chart : For your convenience, we have identified the hardware used in the assembly of this product. T his char t is provided to help you identify those items that may be unfamiliar to you. No. Description Qty. 501 Flat hex head b olt M8x16 4 502 Button head cap s crew M6 x16 2 503 M8x25 Bol[...]

www .cybexinternational.com 7 P A RTS LIST Description Qty. Order No. 101 Main frame 1 350A-101 105 Front linkag e-left 1 350A-105 106 Front linkag e-right 1 350A-106 109 Moving L inkage-left 1 350A-109 110 Moving L inkage -right 1 350A-110 116 Console supp ort bracket 1 350A-116 A01 Fly wheel set 1 350A-A01 A02 Left handlebar set 1 350A-A02 A03 Ri[...]

8 350A HOME ARC TRAINER PARTS LIST Description Qt y. Order No. 302 Con sole cover-upper 1 350A-302 303 Con sole cover-bottom 1 350A-303 304 Con sole tray-upper 1 350A-304 305 Con sole tray-bottom 1 350A-305 306 Main cove r-left 1 350A-306 307 Main cove r-right 1 350A-307 309 Incline mo tor cover-left 1 350A-309 310 Inclin e motor cover-r ight 1 350[...]

www .cybexinternational.com 9 PARTS LIST Description Qty. Order No. 501 Flat hex head bo lt M8x16 4 350A-501 502 Button head cap s crew M6x16 2 350A-502 503 Button head cap s crew M8x25 6 350A-503 504 Bolt M12x70 2 350A-504 505 Crank bushing 35x35 2 350A-505 506 Allen head screw M4x15 8 350A-506 507 Allen head screw M4x19 4 350A-507 508 Nylon nut M[...]

10 350A HOME ARC TRAINER PARTS LIST Description Q ty. Order No. A05 Back linkage-right 108 Back linkage- right 1 350A-108 312 Foot support t ube axel cover 1 350A-312 A06 Rear support leg 111 Rear support le g 1 350A-111 324 Rear support le g stand 1 350A-324 A07 Arm linkage 113 Arm linkage 1 350A-113 206 Bearing 6001 1 350A-206 210 Tolerance ring [...]

www .cybexinternational.com 11 PARTS LIST Description Q ty. Order No. A10 W ater bottle cover-left 353 W ater bottle cover-outer left 1 350A-353 354 W ater bottle cover-inner left 1 350A-354 230 Plastic cover insert 3 350A-230 506 Allen head screw M4x15 4 350A-506 507 Allen head screw M4x19 1 350A-507 362 W ater bottler insert 1 350A-362 A11 W ater[...]

12 350A HOME ARC TRAINER PARTS DIAGRA M A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-ASSEMBLED AT THE FACTORY. 503 515 516 503 515 516 501 214 205 360 501 452 360 205 214 A06 A06 A07 435 313 314 435 313 314 435 A02 A07 A03 452 441 510 510 441[...]

www .cybexinternational.com 13 PARTS DIAGRAM A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-A SSEMBLED AT THE FACTORY. 4 3 3 20 8 447 40 2 20 9 4 02 4 4 7 45 5 433 402 2 08 447 209 44 7 40 2 4 55 35 8 323 323 62 1 621 4 41 4 41 2 0 6 422 223 A 05 3 17 3 20 1 10 43 7 40 2 448 20 5 217 214 A0 8 51 3 4 27 22 1 411 224 225 409 451 216 4 51 2 25 2 16 [...]

14 350A HOME ARC TRAINER PARTS DIAGRAM A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-A SSEMBLED AT THE FACTORY. 407 311 435 437 309 437 A12 A01 306 437 435 454 505 505 434 434 437 230 311 407 230 307 435 310 435[...]

www .cybexinternational.com 15 PARTS DIAGRAM A MAJORITY OF THE PARTS SHOWN HERE HAVE BEEN PRE-A SSEMBLED AT THE FACTORY. 615 351 A13 302 303 116 409 437 503 437 305 304 230 352 230 507 610[...]

16 350A HOME ARC TRAINER ASSEMBLY STEP 1 : Open box, r emove t he thre e (3) accessories boxes position ed betw een th e foot p edals a nd set aside. Remove arm s and set aside . Remove the zi p tie w hich tightens t he fra me on th e wooden rack an d remo ve the wo oden rack. Determine locat ion of use f or the 3 50A Home Arc Trainer and lift ma i[...]

www .cybexinternational.com 17 ASSEMBLY STEP 2 : W ith back end eleva ted, insert Left Rear Support Leg (A06) and Right Rear Supp ort Leg (A06) into the frame and secure with M8x25 Allen bolts (503), Spring washer (5 16) and W asher (515) on e ach side as show n. A 0 6 515 515 503 516 516 503[...]

18 350A HOME ARC TRAINER ASSEMBLY STEP 3 : Attach the Left Pedal Swing Arm (106) and R ight Ped al Sw ing Arm ( 105) w ith th e pivoting brack et on the main f rame as shown and secure with M12x70 shoulder bolt (50 4), 2 6x12xT3.0 w asher (5 11) and M12 N ylon Nut (508) on each side. Important Note: Th e shou lder bolt must be inserted into the p i[...]

www .cybexinternational.com 19 ASSEMBLY STEP 4 : Place the Pedal (359,3 58) on the P edal Arm and secure the pedal w ith 4-4x15 S crews (506) from t he top of peda l as shown. 506 506 359 358 A09 A08[...]

20 350A HOME ARC TRAINER ASSEMBLY STEP 5 : Place spacers on t he right and left side of the han dlebar shaft (3 21). Line up the Left Handle bar (A02) l ower pivot housing with the shaft on the ma in frame and th e shaft on the Left Handleb ar with the Linkag e (113), then push both pivot joints in at the same time. Secure the handlebar with Flat h[...]

www .cybexinternational.com 21 ASSEMBLY STEP 6 : Rotate the Left Cran k to the lowest p osition as shown below . Important Note: F ailure to rotate the crank arm to the proper position will not allow the unit to be as sembled prope rly . Place th e Crank Bu shing (505) on t he Left Crank Shaft (434) and then mount the L eft Crank-Pedal Link Bar (11[...]

22 350A HOME ARC TRAINER ASSEMBLY STEP 7 : W ith a person ho lding the console, connect the 12 Pin Upper Cab le (610) with the 12 Pin Lower Cable (611). Connect the 4 Pin Upper Hand Pulse Cable (615) and 4 Pin Lowe r Hand Pulse Cable (6 16), Insert th e extra length of cab les into the Console A ssembly and inser t the 12 pin co nnector into the ho[...]

www .cybexinternational.com 23 ASSEMBLY STEP 8 : Insert 3 p ieces N ylon Pin (230) into the Left/Outer Frame Jo in Cover (356 ), mount the Left/Outer an d Left/Inner Frame Join Cover ( 355 ) to cov er the left hand side frame joint and secure the m with 4 -4x15 tape r screw s ( 514) and 2 -4x1 9 F lat Head Philip screw s (507 ). See Figure below. R[...]

24 350A HOME ARC TRAINER ASSEMBLY STEP 9 : Lift t he front end an d a ttach the Level Ad justment ( 513) underneath the fro nt stabilizer tube . L evel the Home Ar c Trainer so it do es not move or ro ck. All assemb ly ste ps are now completed. Plug unit into a dedicated wall o utlet. NOTE: The Home Ar c Trainer should be plugged i nto a dedicated [...]

www .cybexinternational.com 25 COMPUTER OPERATION CM-EC-M350A-2 CM-EC-M350A-21[...]

26 350A HOME ARC TRAINER COMPUTER OPERATION CM-EC -M350A-2 CM-EC -M350A-21 A M N O P Q R S T U B C D E F G H I J K L SCAN A B CHOOSE PROGRAM Buttons INCLINE UP C D PAUSE/END INCLINE DOWN E F DISTANCE CALORIE S G H CAL/hr METs I J DISTANCE CLIM BED STRIDES/min K L HEART R ATE ENTER M N TIME ADJUSTME NT BUTTON- UP O P LEVEL A D JV STMENT BUTTO N-DOW [...]

www .cybexinternational.com 27 COMPUTER OPERATION Cybex 350A Home Arc Trainer conso le operating instr uction manua l Buttons : Program Button s : Manual : Progr am button. Pre ss to select P1 manual adjustment p rogram. Calories : Progra m button. Pre ss to select P 2 target calories burns program. Random : Program button. Press t o select P3 Rand[...]

28 350A HOME ARC TRAINER COMPUTER OPERATION Heart Rate : Pre ss to deactivate o ther data displa y functions and show the wor kout heart rate on t he center LED displa y window during t he workout. Fun ction activate s when Heart Rate LED lights on. Workout Control But tons : Enter : Press to confirm the input w orkout Time, L evel and user W eight[...]

www .cybexinternational.com 29 COMPUTER OPERATION Incline + : Pre ss to increase the in cline level during the worko ut.. Incline - : Pre ss to decrease t he incline level d uring the work out. OPERATING INSTR UCTIONS : Dormant State : Connect the power cord, turn on t he power sw itch located at front end, LED do t matrix displa y shows Cybex logo[...]

30 350A HOME ARC TRAINER COMPUTER OPERATION Calorie : While on the Dormant State, press the Calories button. The center LED window shows “ P2 ”. Press the Enter button and the center LED window then shows “0” while the LED dot matrix window shows “ C AL ”. Pres s the Up or Down Arrow buttons to set up the target calories from 20 up t o [...]

www .cybexinternational.com 31 COMPUTER OPERATION P-4 Weight Loss The W eight Loss program is designed for low to medium intensity training that the user can sustain for an extended period of tim e. It builds from a low intensity baseline to include segments of higher incline and resistance as well as segments that use higher resistance at the base[...]

32 350A HOME ARC TRAINER COMPUTER OPERATION P-5 Cardio The Cardio program is designed for experienced users that desire a high intensity cardiovascular training experience. The 2-minute work interval with high re sist ance en s ures that the aerobic energy system is completely taxed, while the subsequ ent 2-minute recovery interval enables a repeat[...]

www .cybexinternational.com 33 COMPUTER OPERATION P-6 Enduranc e The Endurance program challenges the cardiovascular system in a manner that adjusts the overall intensity to accommodate for fatigue but maintains a similar perceived exertion throughout the workout. The core program is 16 minutes in length. After warm- up the intensity is increased o[...]

34 350A HOME ARC TRAINER COMPUTER OPERATION P-7 Hills The Hil ls program us es a 3 ½ minute c ore in which the incline and resistance both increas e over t he f irst 2 ½ m inutes, followed by a o ne-minute reduction in incl ine and resistance. The re duced workload simulates reaching th e top of the hill. The c limb is then repeated. :30 :30 :30 [...]

www .cybexinternational.com 35 COMPUTER OPERATION P-8 Valleys The Valleys program provides a contrasting mix of incline and resistance. The program uses a five minute core during which the resistance is increased and the incline is reduced over the first three minute s, followed by a r eduction in resistance and an increased incline until the valle[...]

36 350A HOME ARC TRAINER COMPUTER OPERATION P-9 Ramps The Ramps program is similar to the Hills program but uses a more linear ramp of bo t h incline a nd resistance from segment to segment. Ramps is comprised of a 3 ½ minute core during which the incline and resistance both increase over the first 2 ½ minutes, followed by a one-minute reduction [...]

www .cybexinternational.com 37 COMPUTER OPERATION Interval Programs : W hile on the Dormant State, pr ess Interval button. The cente r LED window shows “ P10 ”. Press the Enter button to select P10 and st art the user weight set up. Or press the Up o r Do wn Arrow button s to select amon g P10 to P12. T hen press the Ent er button to start the [...]

38 350A HOME ARC TRAINER COMPUTER OPER A T ION P-11 Interval 2 This program is designed for those who desire a higher intensity interval training program. It uses a fixed incline with variable resistance applied in a repeating 1:1 work to rest ratio. Each work and rest segment lasts 60 seconds. The resistance of the rest segments is approximately 5[...]

www .cybexinternational.com 39 COMPUTER OPERATION P-12 Hill Interval The Hills program is designed to give the user the experience of hiking in hilly terrain. This program uses intervals of moderate resistance and incline to simulate relatively flat areas and intervals of substantially greater incline and resistance to simulate steeper grades. The [...]

40 350A HOME ARC TRAINER IMPORTANT STEPS Warning : Before using this product, please consult your personal physician for a complete physical examination. Frequent and strenuous exercise should be approved by your doctor first. If any discomfort should result from your use of this product, stop exercising and consult you r doctor. Proper usage of th[...]

www .cybexinternational.com 41 TARGET HEART RATE Finding your pulse : To make sure your heart is beating in its target zone, you ’ll n eed to know how to monitor your heart rate. The e asiest way is to feel the pulse in the carotid artery on the left side of your neck, in the no tch between the windpipe and the large neck muscl es. W hen you dete[...]

42 350A HOME ARC TRAINER MUSCLE CHART Targeted muscle groups : The exercise routine that is performed on this product will develop primarily lower body muscle groups. These muscle groups are shown in gray color on the chart below. MUSCLE GROUPS A Deltoid muscles Gastrocnemius muscles G B Pect oral muscles Trapezius muscles H C Bice p muscl e Tricep[...]

www .cybexinternational.com 43 STRETCHING ROUTINE Warm up and cool down : A successful exercise program consists of a warm-up, aerobic exe r cise, and a cool-down. Do the entire program at least two and preferably three times a week, resting for a day between workouts. After several months, you can increase your workouts to four or five times per w[...]

44 350A HOME ARC TRAINER Copyright  2005 Greenmaster Industrial Corp. All rights reserved. TROUBLESHOOTING Troubleshooting NOTE : Do not touch any internal electric wires. Contact Cybex Customer Service for a list of certified Cybex Service Technicians in your area. Home Arc Trainer will not start : 1. Make sure the power cord is plugged into a [...]