10
11
Operation Tips
Workout Guidelines (Continued)
Pulse Hand Grips (Standard)
The 500Ef unit is able to monitors heart rate and comes standard with stainless steel pulse hand grips.
To activate, gently grasp both hand grips to obtain a heart rate reading.
If you are not getting a consistent reading while using the hand pulse option, we recommend the follow-
ing suggestions:
Make sure that the palms of the hands are touching the contact area of each hand pulse grip.
•
Maintain an even pressure on the grips.
•
Do not hold the hand pulse grips too tightly.
•
Moisten your hands to get a better contact
•
Pause & Resume Programs
To PAUSE the program – simply stop pedaling, as soon as the console doesn’t detect an RPM the
•
time will stop counting and all data will stop accumulating
To RESUME the program – simply start pedaling, as soon as the console detects an RPM the time will
•
continue counting and all data will continue accumulating
Adjustments
The resistance level can be adjusted from level 1 to 8 at any time during your workout. To adjust the
•
resistance level, turn the
Adjustment Knob
so that the indicator arrow is aligned with the desired
level. The change in resistance will be effective immediately.
Turning the MODE wheel while in a program will cause no action.
•
Calendar and Clock Setup
When you fi rst install the AA batteries in the console it will automatically go into the calendar and clock
setup mode.
Turn the
1.
MODE
wheel to adjust the year to the correct year.
Once the correct year is on the calorie display press the
2.
MODE
wheel to confi rm
The console will automatically move to the Distance display and the number to the left of the display
3.
will start blinking; this number is the month. Repeat steps 1 and 2 to input the correct month and day.
After the correct day is entered, it will move into the clock setting. The clock is a 24 hour clock. Re-
4.
peat steps 1 and 2 to adjust the hour and the minutes.
After the Calendar and Clock are set up the console will enter program setup mode and the calendar
5.
and clock setup will be completed.
An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in
•
nature.
Duration: 20 to 60 minutes of continuous aerobic activity, including a warm-up and cool-down period
•
for each exercise session.
Frequency: 3 to 5 times per week.
•
Intensity: 60% to 85% of maximum heart rate.
•
In addition to aerobic exercise, it is recommended that you add strength training of moderate inten-
•
sity twice per week to your program.
Get a smart start on exercising.
Anyone over the age of 35, as well as younger persons whom are overweight, should check with his/
her physician before beginning any type of exercise program. People who have diabetes or high blood
pressure, a family history of heart disease, high cholesterol or have lead a sedentary lifestyle should pro-
tect themselves with a medical check-up and a stress test, preferably administered during exercise by a
health care professional.
Always stretch before your workout to loosen muscles, and afterwards to Cool Down.
1.
The fi rst few minutes of your workout should be devoted to warming up muscles before a vigorous
2.
workout, and building your heart rate slowly.
After your aerobic workout of about 24-32 minutes, spend 10 minutes gradually reducing your heart
3.
rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build endurance and strength. And always consult your
physician before beginning any exercise program.
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