7
18
cardiovascular effect.
Note:
Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
When checking heart rate during a workout, take
your pulse within five seconds after interrupting
exercise because it starts to go down once you
stop moving. Count pulse for 10 seconds and
multiply by six to get the per-minute rate.
Remember, your Recumbent Bike also comes with
pulse sensors located on the Rear Handlebar.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
a)
Push the START button on your Computer.
b)
Gently grab
both
metal pulse sensors on
both
handlebars. Wait 6 seconds.
c)
Your estimated heart rate range will be
displayed on screen. Check the chart on the
following page to see if you are within your
range according to your age.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your
actual heart rate. This estimate is not
exact and persons with medical conditions
and/or a specific need for accurate heart
rate monitoring should not rely on the
estimations provided.
By using the chart on the following page you can
see where your heart rate falls in the minimum and
maximum target zones.
The above are guidelines, people with any medical
limitations should 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
rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1)
Adopt a specific plan and write it down.
2)
Keep setting realistic goals as you go along,
and remind yourself of them often.
3)
Keep a log to record your progress and make
sure to keep it up-to-date. See pages 23 - 24.
4)
Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5)
Upgrade your fitness program as you progress.
Your bike provides 19 different programs to
keep your workouts challenging.
6)
Enlist the support and company of your family
and friends.
7)
Update others on your successes.
8)
Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 17.
9)
Reward yourself periodically for a job well done!
STEP 4 – Attaching the Seat Carriage to the Main Frame
a)
Lift the Locking Arm Assembly on the Seat Carriage and slide the Seat Carriage over the Support Tube.
The Seat should be facing forward. The Support Tube will have tube protruding, make sure Protruding
Tube is closer to the front. The Seat Carriage should be located in the middle of the Support Tube.
b)
Connect the Main Frame Pulse Wires to the Support Tube Pulse Wires.
c)
Slide the Support Tube over the horizontal tube on the Main Frame.
d)
Attach three Allen Bolts to the front of the Support tube. Each Bolt should have a Washer and a Spring
Washer accompany the Bolt.
e)
Attach an Allen Bolt through the Main Frame to the Support Tube. The Bolt should be accompanied
with a Washer and a Spring Washer.
f)
Connect the Handlebar Pulse Wires with the Support Tube Wires.
g)
Insert the Wire Plug securely into the back of the Support Tube.
Figure 4 -
Install Seat Carriage to Main Frame
seat carriage
assembly
locking arm
assembly
wire
plug
seat
M8 flat washer
M8 flat washer
protruding tube
M8 spring washer
M8 spring
washer
M8 x 20mm
phillips bolt
M8 x 20mm
allen bolt
support tube
pulse wires
support tube
pulse wires
main frame
pulse wires
front of the
main frame
main
frame
support tube
handlebar
pulse wire
STEP 5 – Attaching the Monitor Tube
a)
Insert the Bottom Cover over of the bottom of the
Monitor Tube.
b)
Connect the Main Frame Wire to the Monitor Tube Wire.
c)
Connect the Monitor Tube Pulse Wires with the Main
Frame Pulse Wires.
d)
Place the Monitor Tube onto the Vertical Tube on
the Main Frame. Align the holes properly, so it
can be bolted. The Bottom Cover has to be lifted
while completing this procedure.
Do not pinch wires.
e)
Attach the six Allen Bolts to the Monitor Tube and
through the Vertical Tube of the Main Frame. Each
Allen Bolt is accompanied with a Curved Washer.
f)
Slide the Bottom Cover all the way down, so it
completely covers all the Bolts.
g)
Attach the ipod Holder to the Monitor Tube
using two Phillips Bolts.
ipod holder
monitor
tube
bottom cover
M8 curved
washer
M8 x 20mm
allen bolt
M5 x 16mm
phillips bolt
monitor tube wire
monitor tube pulse wire
main frame
wire
main frame
assembly
main frame pulse wires
Figure 5 -
Install Monitor Tube
