7
10
5
6
CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
EXERCISE INTENSITY
Whether your goal is to burn fat or to strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart in the center of the
console shows recommended heart rates for fat burn-
ing, maximum fat burning, and cardiovascular (aero-
bic) exercise.
To find the proper heart rate for you, first find your age
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
to the right of your age. The three numbers are your
Òtraining zone.Ó The lowest number is the recommend-
ed heart rate for fat burning; the middle number is the
recommended heart rate for maximum fat burning; the
highest number is the recommended heart rate for
aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible
carbohydrate
calories for ener-
gy. Only after the first few minutes of exercise does
your body begin to use stored
fat
calories for energy.
If your goal is to burn fat, adjust the intensity of your
exercise until your heart rate is near the lowest num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó 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 the intensity of your exercise 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 pedaling and measure your
heart rate using the pulse sensor on the console.
WORKOUT GUIDELINES
Each workout should include the following three
important parts:
A warm-up
, consisting of 5 to 10 minutes of stretch-
ing and light exercise. (See SUGGESTED STRETCH-
ES on page 11.) A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for strenuous exercise.
Training zone exercise
, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down
, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired.
Caution: Be sure to progress at your own
pace and avoid overdoing it. Incorrect or excessive
training may result in injury to your health.
Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.
WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.
14
63
8
28
33
15
20
21
21
53
53
19
29
4
5
4. Attach the Handlebar (5) to the Handlebar Post (14)
with two M10 x 25mm Button Screws (8) and two
M10 Split Washers (63).
5. Insert the Seat Post (20) into the Frame (15). Align
one of the holes in the Seat Post with the hole in
the Frame. Insert the Seat Knob (29) into the Frame
and the Seat Post, and tighten the Seat Knob into
the Frame.
Make sure to insert the Seat Knob
through one of the holes in the Seat Post; do
not insert the Seat Knob under the Seat Post.
Attach the Seat (19) to the Seat Post (20) with three
M8 Nylon Locknuts (21) and three M8 Split Washers
(53). (Note: The Nylon Locknuts and Split Washers
may be pre-attached to the bottom of the Seat.)
6. Identify the Left Pedal (28); there is an ÒLÓ on the
Left Pedal for identification. Using an adjustable
wrench, tighten the Left Pedal
counterclockwise
into
the left arm of the Crank (33).
Tighten the Right Pedal (not shown)
clockwise
into
the right arm of the Crank (33).
