TABLE OF CONTENTS
Flexibility ............................................................................................................... 9
Exercise and body composition ............................................................................ 9
A balanced workout ............................................................................................. 10
Warm up .............................................................................................................. 10
Aerobic/strength exercise ................................................................................... 10
Cool down ............................................................................................................ 11
How to determine your maximum heart rate ...................................................... 11
Target heart rate training zones .......................................................................... 11
Beating the dropout odds: Jump start your fitness program .............................. 12
Summary of Surgeon General's Report on
physical activity and health ................................................................................. 12
Make exercise a habit ......................................................................................... 13
It's never too late for fitness ............................................................................... 14
Suggested readings ............................................................................................. 14
Warranty Information
............................................................................................... 15
FITNESS SAFEGUARDS
Before starting any exercise program, consult with your physician or health professional. He or
she can help establish the exercise frequency, intensity (target heart rate zone) and time appropri-
ate for your particular age and condition. If you have any pain or tightness in your chest, an irregu-
lar heartbeat, shortness of breath, feel faint or have any discomfort while you exercise, STOP!
Consult your physician before continuing.
FITNESS SAFEGUARDS
Failure to follow any of these safeguards may result in injury or serious health problems.
> Do not place fingers or any other objects into moving parts of the exercise equipment.
> Keep children and pets away from the bike. A child’s curiosity may result in injury.
> Do not allow children to use the bike. The machine is designed and intended for adults, not children.
> Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to
the drive mechanism.
> Do not dismount the bike until the pedals are at a complete STOP.
> Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in operation.
