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CONDITIONING GUIDELINES

4.0_AR_Rev.1.7.indd   22-23

7/16/07   4:47:38 PM

ALWAYS CONSULT YOUR PHYSICIAN BEFOREBE GINNING AN EXERCISE PROGRAM.

HOW OFTEN? (Frequency of Workouts)

The American Heart Association recommends that you exercise at least 3 to 4 days per week to main-

tain cardiovascular fitness. If you have other goals such as weight or fat loss, you will achieve your goal 

faster with more  frequent  exercise.  Whether  it’s  3  days  or  6  days,  remember  that  your  ultimate  goal 

should be to make exercise a lifetime habit. Many people are successful staying with a fitness program if 

they set aside a specific time of day to exercise. It doesn’t matter whether it’s in the morning before breakfast, 

during lunch hour or while watching the evening news. What’s more important is that it’s a time that allows 

you to keep a schedule, and a time when you won’t be interrupted. To be successful with your fitness 

program, you have to make it a priority in your life. So decide on a time, pull out your day planner and pencil 

in your exercise times for the next month!

HOW LONG? (Duration of Workouts)

For aerobic exercise benefits, it’s recommended that you exercise from between 24 and 60 minutes per 

session. But start slowly and gradually increase your exercise times. If you’ve been sedentary during the 

past year, it may be a good idea to keep your exercise times to as little as five minutes initially. Your body will 

need time to adjust to the new activity. If your goal is weight loss, a longer exercise session at lower intensi-

ties has been found to be most effective. A workout time of 48 minutes or more is recommended for best 

weight loss results.

HOW HARD? (Intensity of Workouts)

How hard you workout is also determined by your goals. If you use your machine to prepare for a 5K 

workout, you will probably work out at a higher intensity than if your goal is general fitness. Regardless 

of your long term goals, always begin an exercise program at low intensity. Aerobic exercise does not have 

to be painful to be beneficial! There are two ways to measure your exercise intensity. The first is by moni-

toring your heart rate (using the grip pulse handlebars or a wireless chest transmitter - may be sold sepa-

rately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).

PERCEIVED EXERTION LEVEL

A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, 

if you are too winded to maintain a conversation without gasping, you are working out too hard. A good rule 

of thumb is to work to the point of exhilaration, not exhaustion. If you cannot catch your breath, it’s time 

to slow down. Always be aware of these warning signs of overexertion.

TARGET HEART RATE ZONE CHART

What is Target Heart Rate Zone?

Target  Heart  Rate  Zone  tells  you  the 

number  of  times  per  minute  your  heart 

needs to beat to achieve a desired work-

out effect. It is represented as a percent-

age of the maximum number of times your 

heart  can  beat  per  minute. Target  Zone 

will vary for each individual, depending on 

age,  current  level  of  conditioning,  and 

personal  fitness  goals.  The  American 

Heart Association recommends working-

out  at  a  Target  Heart  Rate  Zone  of 

between 60% and 75% of your maximum 

heart rate. A beginner will want to workout 

in  the  60%  range  while  a  more  experi-

enced exerciser will want to workout in the 

70-75% range. See chart for reference.

EXAMPLE:

For a 42-year-old user: Find age along the bottom of the chart (round to 40), follow age column up to the 

target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart 

Rate = 135 Beat Per Minute.

ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM.

Summary of Contents for Elite R408

Page 1: ...RECUMBENT USER S GUIDE FOR MODEL Elite R408 4 0_AR_Rev 1 7 indd 1 7 16 07 4 47 23 PM...

Page 2: ...the highest quality components It s a commitment we back with one of the strongest frame to brake warranty packages in the industry You want exercise equipment that offers the most comfort the best re...

Page 3: ...for in home use only Do not use this bike in any commercial rental school or institutional setting Failure to comply will void the warranty Do not use bike in any location that is not temperature con...

Page 4: ...at while adjusting its position 4 0 AR CONSOLE DISPLAY B A A C E D I F G H A LED DISPLAY WINDOWS Speed Time Heart Rate Level Distance Calories Resistance RPMs and Watts B LARGE LED WINDOW Displays pro...

Page 5: ...rogramming button and press ENTER 4 Press START to begin the program In this program the large LED dot matrix window displays your heart rate during exercise The middle row represents your target hear...

Page 6: ...TRANSMITTER HANDLEBARS Place the palm of your hands directly on the grip pulse handlebars Both hands must grip the bars for your heart rate to register It takes 5 consecutive heart beats 15 20 second...

Page 7: ...r machine to prepare for a 5K workout you will probably work out at a higher intensity than if your goal is general fitness Regardless of your long term goals always begin an exercise program at low i...

Page 8: ...5 minutes allows your heart to readjust to the decreased demand Make sure that your cool down period consists of a very slow pace to allow your heart rate to lower After the cool down repeat the stret...

Page 9: ...16 17 WEEKLY LOG SHEETS 4 0_AR_Rev 1 7 indd 26 27 7 16 07 4 47 39 PM WEEKLY LOG SHEETS...

Page 10: ...r pinched If doing the above does not fix the problem the speed sensor and or magnet may have become dislodged or damaged The correct adapter is being used Only use the adapter provided or authorized...

Page 11: ...sources such as computers motors and fluorescent lights may cause the heart rate reading to be erratic Check your exercise environment for sources of interference such as high power lines large motors...

Page 12: ...efective part and is the sole remedy of the warranty What IS NOT covered Normal wear and tear improper assembly or maintenance or installation of parts or accessories not originally intended or compat...

Page 13: ...roducten zijn recycleerbaar Breng het apparaat aan het einde van de gebruiksduur naar een op recycling gespecialiseerd bedrijf plaatselijk verzamelpunt E Informaciones para la evacuaci n Los productos...

Page 14: ...Rev 1 7 07 08 08 4 0_AR_Rev 1 7 indd 36 7 16 07 4 47 41 PM...

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