9
4
ASSEMBLY
Before beginning assembly, carefully read the
following information and instructions:
• Place all parts in a cleared area and remove the
packing materials; do not dispose of the packing
materials until assembly is completed.
• Read each step carefully before you begin.
• Make sure that all parts are oriented as shown in
the drawings.
If you have additional questions, please call our
Customer Service Department at 08457-089009.
1. Depress the Dual End Snap Button (46) and slide
the Handlebar Assembly (6) into the Handlebar
Swing Arm (5). Make sure that the Dual End Snap
Button rests in the indicated holes in the Handlebar
Swing Arm.
5
6
46
Holes
1
2. Press the Magnet w/Bracket (36) onto the Pedal
Frame (4) as shown.
Slide the Monitor (35) fully onto the Main Frame (1)
as shown in inset drawing A. Press down on the
Monitor as shown in inset drawing B until it snaps
into place.
3. Remove the battery cover from the Monitor (35).
Insert two new 1,5V batteries into the Monitor.
Identify the negative (–) and positive (+) ends of the
batteries. The springs in the battery compartment
must touch the negative ends of the batteries.
2
35
1
36
4
A
B
3
35
Battery
Cover
1,5V
Batteries
(–)
(+)
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust your pace until your heart rate is near
the highest number in your training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, first exercise for
at least four minutes.
Then, stop exercising
and place two fingers
on your wrist as
shown. Take a six-sec-
ond heartbeat count,
and multiply the result
by 10 to find your heart rate. For example, if your six-
second heartbeat count is 14, your heart rate is 140
beats per minute. (A six-second count is used
because your heart rate will drop rapidly when you
stop exercising.)
Adjust your pace until your heart rate is at the desired
level.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase your body temperature, heart
rate, and circulation in preparation for exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (See the chart on page 8 to find your training
zone.)
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching offsets muscle contractions and
other problems caused when you stop exercising sud-
denly. Stretching for increased flexibility is also most
effective after exercising. A proper cool-down should
leave you relaxed and comfortably tired.
EXERCISE FREQUENCY
To maintain or improve your condition, plan 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. The key to success is make exercise
a regular and enjoyable part of your everyday life.
