15
6
55
55
26
Metal
Bracket
26
B
A
C
55
26
2. Lay a cloth over the front of the Frame (1) to protect
it. Lay the Upright (3) in the position shown. Connect
the Extension Wire (2) to the Reed Switch Wire (25).
Next, connect the Resistance Cable (26) to the
Extension Cable (55) in the following way:
• Refer to drawing A. Pull up on the metal bracket,
and insert the tip of the Resistance Cable (26) into
the wire clip on the Extension Cable (55) as shown.
• Refer to drawing B. Firmly pull the Resistance
Cable (26) and slide it into the metal bracket on the
Extension Cable (55) as shown.
• Refer to drawing C. Using pliers, squeeze the
prongs on the upper end of the metal bracket
together.
3
1
55
26
2
25
2
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
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 below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
on the bottom line of the chart (ages are rounded off
to the nearest ten years). Next, find the three numbers
above your age. The three numbers are your “training
zone.” The lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est number is the recommended heart rate for aerobic
exercise.
To measure your heart rate, first exercise for at least
four minutes. Then, measure your heart rate using the
pulse sensor (see step 5 on page 12).
Fat Burning
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 “aerobic.” 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.
WORKOUT GUIDELINES
Each workout should include the following three
important parts:
A warm-up, consisting of 5 to 10 minutes of stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration for 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
program, 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.
To maintain or improve your condition, complete three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each week
if desired. The key to success is to make exercise a
regular and enjoyable part of your everyday life.
WARNING:
Before beginning this or any exercise pro-
gram, consult your physician. This is espe-
cially important for persons over the age of 35
or persons with pre-existing health problems.
The pulse sensor is not a medical device.
Various factors may affect the accuracy of
heart rate readings. The pulse sensor is
intended only as an exercise aid in determin-
ing heart rate trends in general.
1
1. Turn the Resistance Control (26) counterclockwise to
the minimum setting.
If the Resistance Control (26) is attached to the
Upright (3), remove the M4 x 16mm Screw (34). Pull
the bottom of the Resistance Control away from the
Upright and then slide it down to release it. Do not
pull on the Resistance Control or remove it from
the Upright.
26
Tab
3
34
3
3. Align the two holes in the front of the Upright (3) with
the two welded bolts on the front of the Frame (1).
Carefully push the Reed Switch Wire (not shown) into
the Upright until there is no slack.
Next, pivot the Upright (3) about halfway to the verti-
cal position while guiding the metal bracket on the
Extension Cable (not shown) into the Upright. Once
the top edge of the metal bracket is inside the
Upright, pivot the Upright to the vertical position so it
rests on the four welded bolts on the Frame (1). Be
careful to avoid pinching the wires. Tighten an M10
Nylon Locknut (29) onto each welded bolt.
Refer to step 1. Reattach the Resistance Control (26)
to the Upright (3) with the M4 x 16mm Screw (34).
3
1
Welded
Bolts
29
