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STRETCH FIRST

Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching 

prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these 

stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing 
these stretches.

1. STANDING CALF MUSCLE STRETCH

Stand near a wall with the toes of your left foot about 18" from the wall, and 

the right foot about 12" behind the other foot. Lean forward, pushing against 

the wall with your palms. Keep your heels flat and hold this position for a 

count of 15 seconds.  Make sure that you do not bounce while stretching. 

Repeat on the other side.

2. STANDING QUADRICEPS STRETCH

Using a wall to provide balance, grasp your right ankle 

with your right hand and hold your foot against the back 

of your thigh for 15 seconds. Repeat with your left ankle 

and hand.

3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH

Sit on the floor with your legs together and straight out in front of you. Do 

not lock your knees. Extend your fingers towards your toes and hold for a 

count of 15 seconds. Make sure that you do not bounce while stretching. Sit 

upright again. Repeat one time.

STRETCHING

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WARM UP

The first 2 to 5 minutes of a workout should be devoted to warming up. The warm-up will limber your 

muscles and prepare them for more strenuous exercise. Make sure that you warm-up on your product at a 

slow pace. The warm up should gradually bring your heart rate into your Target Heart Rate Zone.

COOL DOWN

Never stop exercising suddenly! A cool-down period of 3-5 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 stretching exercises listed above to loosen and relax your 

muscles.

An important step in developing a long term fitness program is to determine your goals. Is your primary 

goal for exercising to lose weight? Improve muscle? Reduce stress? Prepare for the spring racing schedule? 

Knowing what your goals are will help you develop a more successful exercise program. Below are some 

common exercise goals:

• Weight Loss - lower intensity, longer duration workouts

• Improve Body Shape and Tone - interval workouts, alternate between hi and low intensities

• Increased Energy Level - more frequent daily workouts

• Improved Sports Performance - high intensity workouts

• Improved Cardiovascular Endurance - moderate intensity, longer duration workouts

If possible try to define your personal goals in precise, measurable terms, and then put your goals in writing. 

The more specific you can be, the easier it will be to track your progress. If your goals are long term, divide 

them up into monthly and weekly segments. Longer term goals can lose some of the immediate motivation 

benefits. Short term goals are easier to achieve. Your console provides you with several readouts that can 

be used to record your progress. You can track Distance, Calories or Time.

www.advancedfitnessgroup.com/guides/weeklylog.pdf

www.advancedfitnessgroup.com/guides/monthlylog.pdf

As your fitness improves, you can look back and see how far you’ve come!

THE IMPORTANCE OF WARM UP & COOL DOWN

ACHIEVING YOUR FITNESS GOALS

KEEPING AN EXERCISE DIARY

To make your personal exercise log book, photocopy the weekly and monthly log sheets, which are 

located on the following page and you can print them off of your computer by going to:

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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