www.GreenSeriesFitness.com
©April 2017
Call Toll free at (800) 269-7130
CIR-UB7000E-G1 Revision 1.2
5
John C. Jensen
SAFETY PRECAUTIONS
CONSULT A PHYSICIAN IMMEDIATELY
Warning:
Before starting any exercise program consult your physician. This is especially important for individuals
over the age of 35 or persons with preexisting health problems. Read all instructions before using any fitness
equipment. We assume no responsibility for personal injury damage sustained by or through the use of this .
How often you exercise:
You should exercise three to four times a week to improve your cardiovascular and muscle fitness.
How hard you exercise:
Intensity of exercise is reflected in your heart rate. Exercise must be sufficiently rigorous to strengthen your heart muscle
and condition your cardiovascular system. Only your doctor can prescribe the target training heart range for you. Before
starting any exercise program consult your physician.
How long you exercise:
Sustained exercise conditions your heart, lungs and muscles. The longer you are able to sustain exercise within your target
heart range, the greater the aerobic benefits. To begin maintain 2~3 minutes of steady, rhythmic exercise, then check your
heart rate.
BEGINNER UPRIGHT BIKE PROGRAM
EXERTION LEVEL
DURATION
WEEK 1
Easy
6~12 minutes
WEEK 2
Easy
10~16 minutes
WEEK 3
Moderate
14~20 minutes
WEEK 4
Moderate
18~24 minutes
WEEK 5
Moderate
22~28 minutes
WEEK 6
Slightly higher or slightly lower
20 minutes
WEEK 7
Add interval training
3 minutes at moderate exertion with 3 minutes at higher
exertion for 24 minutes
U
TARGET HEART RATE ZONE
220-your age = maximum heart zone
You do not want to workout at your
maximum heart rate. The recommended
Heart Rate Zone is a percentage of your
maximum heart rate. Between 65% and
80% of your maximum heart rate.
* Lower limit of Target Heart Rate Zone
=maximum heart rate X 0.6
* Upper limit of Target Heart Rate Zone
=Maximum heart rate X 0.8
(This is recommended by American Heart
Association. Before starting exercise
program, please consult your physician
to understand your physical situation)
*This appliance is not intended for use by persons
(including children) with reduced physical sensory or
mental capabilities, or lack of experience and
knowledge, unless they have been given supervision
or instruction concerning use of the appliance by a
person responsible for their safety.
