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These guidelines will help you to plan your exercise
program. For detailed exercise information, obtain a
reputable book or consult your physician. Remember,
proper nutrition and adequate rest are essential for
successful results. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to strengthen your
cardiovascular system, exercising at the proper inten-
sity is the key to achieving results. You can use your
heart rate as a guide to find the proper intensity level.
The chart below shows recommended heart rates for
fat burning and aerobic exercise.

To find the proper intensity level, find your age at the
bottom of the chart (ages are rounded off to the near-
est ten years). The three numbers listed above your
age define your “training zone.” The lowest number is
the heart rate for fat burning, the middle number is the
heart rate for maximum fat burning, and the highest
number is the heart rate for aerobic exercise.

Burning Fat

—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of
time. During the first few minutes of exercise, your
body uses 

carbohydrate calories

for energy. Only after

the first few minutes of exercise does your body begin
to use stored 

fat calories

for energy. If your goal is to

burn fat, adjust the intensity of your exercise until your
heart rate is near the lowest number in your training
zone. For maximum fat burning, exercise with your
heart rate near the middle number in your training
zone.

Aerobic Exercise

—If your goal is to strengthen your

cardiovascular system, you must perform aerobic
exercise, which is activity that requires large amounts
of oxygen for prolonged periods of time. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone. 

WORKOUT GUIDELINES

Warming up

—Start with 5 to 10 minutes of stretching

and light exercise. A warm-up increases your body
temperature, heart rate, and circulation in preparation
for exercise. 

Training Zone Exercise

—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During
the first few weeks of your exercise program, do not
keep your heart rate in your training zone for longer
than 20 minutes.) Breathe regularly and deeply as you
exercise–never hold your breath. 

Cooling down

—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your
muscles and helps to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired. Remember, the key to success is to
make exercise a regular and enjoyable part of your
everyday life.

EXERCISE GUIDELINES

WARNING:

Before beginning

this or any exercise program, consult your
physician. This is especially important for
persons over the age of 35 or persons with
pre-existing health problems.

The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.

Summary of Contents for GGEX61707.0

Page 1: ...ure reference QUESTIONS As a manufacturer we are commit ted to providing complete customer satisfaction If you have questions or if parts are damaged or missing PLEASE DO NOT CONTACT THE STORE please...

Page 2: ...Back Cover WARNING DECAL PLACEMENT The warning decal shown here has been applied in the location shown If the decal is missing or illegible call the telephone number on the front cover of this manual...

Page 3: ...clothes that could become caught on your exercise cycle Always wear athletic shoes for foot protec tion while exercising 9 When adjusting the seat insert the adjust ment knob into one of the holes in...

Page 4: ...e questions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the loca...

Page 5: ...ise cycle use the drawings below to identify small parts The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The second number is...

Page 6: ...te After the exercise cycle is assembled adjust the Seat not shown to the proper position As you pedal there should be a slight bend in your knees when the pedals are in the farthest forward position...

Page 7: ...4 5 7 55 55 48 48 12 55 55 55 7 5 49 2 49 5 Have another person hold the Seat Frame 7 under the Rear Frame 2 as shown Attach the Seat Frame and the Seat 12 to the Rear Frame with four M6 x 42mm Butto...

Page 8: ...tter ies into the Console If you do not do this the console displays or other electronic components may become damaged Press the tab on the battery cover and remove the battery cover Insert four batte...

Page 9: ...1 Tighten the Right Pedal not shown clockwise into the right arm of the Crank IMPOR TANT Tighten both Pedals as firmly as possible After using the exercise cycle for one week retighten the Pedals For...

Page 10: ...rward posi tion To adjust the seat frame first loosen the adjust ment knob on the frame Slide the seat frame forward or backward to the desired position Then retighten the adjustment knob HOW TO ADJUS...

Page 11: ...also offers eight preset workouts Each workout automatically changes the resistance of the pedals and prompts you to increase or decrease your pedaling speed as it guides you through an effective work...

Page 12: ...ce level of the pedals The display will change modes every few seconds The display will also show your heart rate when you use the handgrip pulse sensor see step 5 on page 13 The left display will sho...

Page 13: ...ean the metal contacts using a soft cloth never use alcohol abrasives or chemi cals to clean the contacts 6 Turn on the fan if desired The fan has high low and auto speed settings while the auto mode...

Page 14: ...prompt you to keep your pedaling speed near the target pace setting for the current segment When a left indicator lights increase your speed when a right indicator lights decrease your speed When the...

Page 15: ...rst remove the Left Side Shield 9 Using an adjustable wrench turn the Left Pedal 24 clockwise and remove it Next remove the M4 x 16mm Screws 57 and the M4 x 25mm Screw 45 Then carefully remove the Lef...

Page 16: ...ur goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust...

Page 17: ...chilles 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 a...

Page 18: ...Magnet 39 2 Tension Bolt 40 1 Tension Bracket 41 1 M8 Washer 42 1 Flywheel Washer 43 1 Reed Switch Wire 44 2 Handlebar Endcap 45 3 M4 x 25mm Screw 46 1 Resistance Cable 47 1 Return Spring 48 4 M6 x 3...

Page 19: ...43 58 58 57 57 17 63 63 51 45 38 31 62 3 1 2 4 18 19 18 19 11 11 6 7 5 9 10 14 15 20 23 28 29 39 39 40 41 44 44 57 57 57 45 48 48 49 49 49 49 50 55 55 55 55 55 55 59 54 60 60 60 60 61 64 21 59 59 57...

Page 20: ...ential damages arising out of or in con nection with the use or performance of the product or damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment o...

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