14
How Often Should You Exercise
Consult a physician before you start an exercise program. Stop exercising if you feel pain or tightness in your chest, become short of breath, or feel faint. Contact
your doctor before you use the machine again. Use the values calculated or measured by the machine’s computer for reference purposes only. The heart rate
displayed on the console is an approximation and should be used for reference only.
•
3 times a week for about 14 minutes each day.
• Schedule workouts in advance and try to follow the schedule.
Note:
If you are new to exercise (or returning to a regular exercise program), and you are unable to comfortably complete 14 minutes of continuous exercise at one time, just do
5 – 10 minutes, and gradually increase your workout time until you can reach a 14 minute total.
Intensity of Workout
To increase the intensity of your workout:
•
Push yourself to increase the number of Pedal revolutions per minute.
•
Place your feet further out toward the rear of the Pedals.
•
Increase the Intensity Level and keep your RPM consistent, or increase it as well.
• Use your upper and lower body at different levels.
• Shift your grip location on the Handlebars to work out other parts of your upper body.
Hand Placement (Grip Selection)
This fitness machine is equipped with multiple Handlebars which allow for a variety of different types of workouts. As you progress on your fitness routine, shift your hand placement to
target different muscle groups.
Exercise on this machine requires coordination and balance. Be sure to anticipate that changes in speed and resistance level can occur during workouts, and be
attentive in order to avoid loss of balance and possible injury.
The Dynamic Handlebars allow for a variety of upper body workouts. When starting out, place your hands where it feels most comfortable and stable on the Dynamic Handlebars.
The Static Handlebars below the Console Assembly can also be used to add stability during a workout, as well as provide your heart rate. Use the Static Handlebars for a workout
focused on legs. Be aware of the motion of the Dynamic Handlebars during the workout.
Mounting and Dismounting Your Machine
Care should be used when mounting or dismounting the machine.
Be aware that the Pedals and the Handlebars are connected and when either of these parts move the other does as well. In order to avoid possible serious injury,
grasp the Static Handlebars to steady yourself.
Be sure there is nothing under the Pedals or in the Air Resistance Fan before moving anything on the machine.
To mount your fitness machine:
1.
Move the Pedals until the one nearest to you is in the lowest position.
2.
Grasp the Static Handlebars under the Console Assembly.
3.
Steadying yourself with the Static Handlebars, step up onto the lowest Pedal and place your other foot onto the opposite Pedal
.
Note:
"Bottomed out” is when the User is unable to start a workout because the Pedals will not move. If this occurs, safely grasp the Static Handlebars and apply your weight to the
heel of the higher foot. While still grasping the Static Handlebar, lean back slightly applying more weight onto the heel. Once the Pedals begin to move, resume your intended
workout.
To dismount your fitness machine:
1.
Move the Pedal you want to dismount from to the highest position, and bring the machine to a complete stop.
This machine is not equipped with a free-wheel. Pedal speed should be reduced in a controlled manner.
2.
Grasp the Static Handlebars under the Console to steady yourself.
3.
With your weight on the lowest foot, swing the upper foot off the machine and down onto the floor
.
4.
Step off of the machine and release your grip from the Static Handlebars
.
