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CONDITIONING
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CONDITIONING GUIDELINE
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Leave
RUBBER PLUG
at bottom of
DOCKING STATION
.
To hold your MP3 player in place in the
DOCKING STATION
, use the
UNIVERSAL MP PLAYER INSERT
.
NOTE:
Only iPod is compatible with the
DOCK CONNECTOR PIN
in the
IPOD DOCKING STATION
.
Connect the included
AUDIO ADAPTOR CABLE
to the
AUDIO IN JACK
on left of the
IPOD DOCKING
STATION
and the headphone jack on your CD / MP3 player.
Use your CD / MP3 player buttons to adjust song settings.
NOTE:
if you don’t want to use the speakers, you can plug your headphones into the
AUDIO OUT
JACK
on front left side of the console.
Remove the
AUDIO ADAPTOR CABLE
when not in use.
1
2
USING
NON-iPod
®
MP / CD PLAYERS
iPod
®
Docking Station
Dock Connector Pin
iPod
®
Controls
Rubber Plug
iPod
®
Controls
iPod
®
Dock Inserts
Note: Dock insert sizes
vary for each iPod.
Universal MP3 Player
Dock Insert
Dock Insert
Audio In Jack
Audio Out Jack
(front of console)
Speakers
iPod
®
Controls
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING 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 maintain
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
intensities 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 treadmill to prepare for a 5K run,
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 monitoring
your heart rate using the grip pulse handlebars 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.
CONDITIONING GUIDELINES
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