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Stretches can help improve flexibility and relieve the tightness in muscles
that results from repetitive sport movements that require a limited range
of motion. 10 to12 minutes of daily stretching is recommended. This can
be done when warming up or cooling down. When performing these
stretches, your movements should be slow and smooth, with no bouncing
or jerking. Move into the stretch until you feel a slight tension, not pain, in
the muscle and hold the stretch for 20 to 30 seconds. Breathe slowly and
rhythmically. Be sure not to hold your breath. Remember that all stretches
must be done for both sides of your body.

1. Quadriceps Stretch

Stand close to a wall, chair or other solid object. Use one hand
to assist your balance. Bend the opposite knee and lift your heel
towards your buttocks. Reach back and grasp the top of your
foot with the same side hand. Keeping your inner thighs close
together, slowly pull your foot towards your buttocks until you
feel a gentle stretch in the front of your thigh. You do not have
to touch your buttocks with your heel. Stop pulling when you
feel the stretch. Keep your kneecap pointing straight down and
keep your knees close together. (Do not let the lifted knee swing
outward.) 

Hold the stretch for 20 to 30 seconds. Repeat for the other leg.

2. Calf and Achilles Stretch

Stand approximately one arms length away from a wall or chair
with your feet hip-width apart. Keeping your toes pointed for-
ward, move one leg in close to the chair while extending the
other leg behind you. Bending the leg closest to the chair and
keeping the other leg straight, place your hands on the chair.
Keep the heel of the back leg on the ground and move your
hips forward. Slowly lean forward from the ankle, keeping your
back leg straight until you feel a stretch in your calf muscles.

Hold for 20 to 30 seconds. Repeat for the opposite leg.

3. Overhead/Triceps Stretch

Stand with your feet shoulder width apart and your knees slightly
bent. Lift one arm overhead and bend your elbow, reaching
down behind your head with your hand toward the opposite
shoulder blade. Walk your fingertips down your back as far as
you can. Hold this position. Reach up with your opposite hand
and grasp your flexed elbow. Gently assist the stretch by pulling
on the elbow.

Hold for 20 to 30 seconds. Repeat for the opposite arm.

WARM UP & COOL DOWN STRETCHES

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(4 PCS)

(4 PCS)

(2 PCS)

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(2 PCS)

(2 PCS)

(2 PCS)

(6 PCS)

(6 PCS)

(2 PCS)

(4 PCS)

(1 PCS)

EDGE 475 HARDWARE KIT

Summary of Contents for EDGE 475u

Page 1: ...GE 475da UPRIGHT Bike 475u Dual Action Upright Bike We warrant this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual Dedication to Quality ...

Page 2: ..._________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ______...

Page 3: ...ision when using any exercise equipment 11 If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 12 Use this equipment only for its intended use as described in this manual Do not use attach ments not recommended by the manufacturer 13 Only one person at a time should use this equipment 14 Do not put hands feet or any foreign objects on or near ...

Page 4: ... AC ADAPTER INTO WALL UNTIL ELECTRONICS MONITOR IS COMPLETELY ASSEMBLED WARNING LABEL 2 WARNING WARNING LABEL 2 Storing Directions Your bike is portable If you need to change the location of your bike please follow the steps below Stand at the front of the bike and grasp the crossbar that is connected to the handlebars Bring the bike forward until it is resting on the front transportation wheels f...

Page 5: ...nual carefully It is the authoritative source of information about your Upright Bike Retain this manual for future reference CONGRATULATIONS ON PURCHASING YOUR EDGE 475u DUAL ACTION UPRIGHT BIKE INTRODUCTION 21 4 Back Stretch Stand with your legs shoulder length apart and your knees slightly bent Bend forward from your waist with your arms extending loosely in front of your body Gently bend from t...

Page 6: ...r feet hip width apart Keeping your toes pointed for ward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in...

Page 7: ...n Bolts with a Flat Washer on each Bolt front foot tube main frame M8 flat washer main frame seat support tube M8 nylon nut seat M8 washer adjustment knob rear tube M8 flat washer M8 x 20mm allen bolt M8 x 20mm allen bolt rear foot tube STEP 2 Installing the Seat Assembly to the Main Frame a Remove the Nylon Nuts and Washers from the Seat b Place the Seat on the Seat Support Tube c Place the Washe...

Page 8: ...uld discuss this formula with their physician CLOTHING All exercise clothing should be loose fitting to permit freedom of movement and should make the wearer feel comfortable and self assured Never wear rubberized or plastic clothing such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels We recommend wearing a workout shoe with a rub...

Page 9: ...E The hour just before the evening meal is a popular time for exercise The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before the work day begins Advocates of the early start say it makes them more alert and energetic on the job Among the factors you should co...

Page 10: ...ity to move joints and use muscles through their full range of motion The sit and reach test is a good measure of flexibility of the lower back and backs of the upper legs BODY COMPOSITION often considered a com ponent of fitness It refers to the makeup of the body in terms of lean mass muscle bone vital tissue and organs and fat mass An optimal ratio of fat to lean mass is an indication of fitnes...

Page 11: ...e 1 X475 42 40 adjustment knob 1 X475 43 41 M4 x 13mm phillips screw 4 X475 44 42 sensor w wire 1 X475 45 43 M8 x 16mm phillips screw 6 X475 46 44 M8 curved washer 6 X475 47 45 main frame wire 1 X475 49 47 top cover 1 X475 50 48 bottom cover 1 X475 51 49R right front end cap w wheel 1 X475 52 49L left front end cap w wheel 1 X475 55 52 front foot tube 1 X475 56 54R right shroud 1 X475 57 54L left ...

Page 12: ...ody Mass Index and your estimated Body Fat percentage Below is a chart pertaining to Body Mass Index TARGET HEART RATE PROGRAMS Direct Target Heart Rate Setting Programs 9 12 This Heart Rate setting is entered directly by the user All parameters can be entered by the user A Target Heart Rate must be entered by the user but the default value is 90 60 Target Heart Rate Program 10 This target Heart R...

Page 13: ...tor will display calories RPM time speed wattage pulse heart rate and distance IMPORTANT Always consult with your physician before beginning any exercise program If you are taking medication which may affect your heart rate a physician s advice is absolutely essential WARNING Do not attempt to open the back cover of the Monitor console This is not a battery storage area this Monitor is powered by ...

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