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Exercise is one of the most important factors in the overall health of an individual. Listed among its

benefits are:

Increased capacity for physical work (strength endurance)
Increased cardiovascular (heart and arteries/veins) and respiratory efficiency
Decreased risk of coronary heart disease

Changes in body metabolism, e.g. losing weight
Delaying the physiological effects of age
Physiological effects, e.g. reduction in stress, increase in self-confidence, etc.

Basic Components of Physical Fitness

There are four all encompassing components of physical fitness and we need to briefly define each and
clarify its role

.

Strength

is the capacity of a muscle to exert a force against resistance. Strength contributes to power and

speed and is of great importance to a majority of sports people.

Muscular Endurance

is the capacity to exert a force repeatedly over a period of time, e.g. it is the capacity

of your legs to carry you 10 Km without stopping.

Flexibility

is the range of motion about a joint. Improving flexibility involves the stretching of muscles and

tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or soreness.

Cardio-Respiratory Endurance

is the most essential component of physical fitness. It is the efficient

functioning of the heart and lungs.

Aerobic Fitness

The largest amount of oxygen that you can use per minute during exercise is called your

maximum

oxygen uptake

(MVo2). This is often referred to as your

aerobic capacity.

The effort that you can exert over a prolonged period of time is limited by your ability to deliver oxygen to
the working muscles. Regular vigorous exercise produces a training effect that can increase your aerobic
capacity by as much as 20 to 30%. An increased MVO2 indicates an increased ability of the heart to pump
blood, of the lungs to ventilate oxygen and of the muscles to take up oxygen.

Anaerobic Training

This means “without oxygen” and is the output of energy when the oxygen supply is insufficient to meet
the body’s long term energy demands. (For example, 100 meter sprint).

The Training Threshold

This is the minimum level of exercise which is required to produce significant improvements in any
physical fitness parameter.

Progression

As your become fitter, a higher intensity of exercise is required to create an overload and therefore provide
continued improvement

Overload

This is where you exercise at a level above that which can be carried out comfortably. The intensity,
duration and frequency of exercise should be above the training threshold and should be gradually
increased as the body adapts to the increasing demands. As your fitness level improves, the training
threshold should be raised. Working through your program and gradually increasing the overload factor is
important.

TRAINING GUIDELINES

3

Summary of Contents for PTS68 Master Bike

Page 1: ...undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment IMPORTANT Read all instructions carefully before using this product Retain...

Page 2: ...TABLE OF CONTENTS Training 3 Assembly Instructions 8 Maintenance 16 Troubleshooting 17 Exploded View 18 Parts List 19 Safety 1 Warranty 20 Pre Assembly Instructions 7 Operations 12...

Page 3: ...ll away from any of the moving parts 6 Wear clothing suitable for doing exercise Do not use baggy clothing that might get caught up in the bike Always wear running shoes or trainers when using the mac...

Page 4: ...e replaced over time 22 This bike is not suitable for therapeutic use Caution Consult your doctor before beginning to use the bike This advice is especially important for those over 35 years of age or...

Page 5: ...erobic Fitness The largest amount of oxygen that you can use per minute during exercise is called your maximum oxygen uptake MVo2 This is often referred to as your aerobic capacity The effort that you...

Page 6: ...measure of the required intensity of exercise You need to exercise hard enough to condition your circulatory system and increase your pulse rate but not enough to strain your heart Your initial level...

Page 7: ...perience major discomfort you may be on a program that is too advanced or you have increased your program too rapidly If you experience PAIN during or after exercise your body is telling your somethin...

Page 8: ...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...

Page 9: ...tions and behavior resulting in accidents Under no circumstances should this appliance be used as a toy 4 The owner is responsible for ensuring that anyone who uses the machine is duly informed about...

Page 10: ...ASSEMBLY If you are missing parts or require information on how to operate this product please call 1 949 206 0330 8...

Page 11: ...e frame using the nuts 8 washer 9 and bolts 10 Step two Attach the handlebar post 23 by inserting it into the head tube on the frame Use the knob to adjust and tighten the height to the desired positi...

Page 12: ...stationary bike they are on Note the right hand crank is on the same side as the belt guard 24 Be careful to align the threads correctly to avoid damaging them Applying a little grease on the threads...

Page 13: ...ise resistance on the stationary bike using the brake knob 31 to loosen or tighten The flywheel should rotate freely without resistance when you loosen the brake system fully More experienced riders m...

Page 14: ...OPERATIONS ELECTRONIC MONITOR 12...

Page 15: ...OPERATIONS Figure 11 Figure 12 Figure 13 Figure14 Figure 15 13...

Page 16: ...NITOR To give you greater control over the exercise this electronic unit provides simultaneous read outs of speed distance exercise time calories burnt The screen will switch itself on automatically a...

Page 17: ...are run down change them immediately Problem Display segments of a function read out are not visible or error messages for a particular function appear Solution a Remove the batteries for 15 seconds...

Page 18: ...d clean tube X 7 Remove seat post and clean tube X 8 Check brake pads for wear align X 9 Check brake adjustment X 10 Check security of all knobs release lever X 11 Check toe straps for signs of wear X...

Page 19: ...DJUSTABLE FEET UNDER THE REAR STABILIZERS ADJUST THE FEET WHEN THE BIKE IS NOT LEVEL TO THE FLOOR MAINTENANCE INSTRUCTION 1 THE SAFELY LEVEL OF THE EQUIPMENT CAN ONLY BE MAINTAINED IF IT IS REGULARLY...

Page 20: ...EXPLODED VIEW 18...

Page 21: ...ut ordering replacement part If you are missing parts call 1 949 206 0330 for assistance Seat stabilizer stabilizer belt belt Adjustable foot belt belt Brake Pad Assembly Brake Pad Assembly Brake Pad...

Page 22: ...nty is void THIS WARRANTY DOES NOT COVER Pre delivery set up Components that require replacement due to dirt or lack of regular maintenance Expendable items which become worn during normal use arms ba...

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