7
10
4. Bekijk tekening 4A. Het Bedieiningspaneel (58) werkt
op twee “AA” batterijen (niet inbegrepen). Wij raden
alkaline batterijen aan. Druk twee batterijen in de bat-
terij klem onder het Bedieningspaneel. Zorg ervoor
dat de negatieve polen (–) van de batterijen de veren
aan raken.
Bekijk tekening 4. Steek de draad van het bediening-
spaneel door de Buis van het Handvat (4). Bevestig
het Bedieningspaneel (58) aan de Buid van het
Handvat met vier Schroeven van het
Bedieningspaneel (12).
Bevestig de draad van het bedieningspaneel met de
Magneet Sensor Draad (60) aan de bovenkant van het
Onderstel van de Staander (2). Insert the Handlebar Post
(4) into the Handlebar Frame. Be care-ful to avoid pin-
ching the wires. Attach the Handle-bar Post with two 3/8”
x 3 1/2” Screws (55), two M10 Flat Washers (57), and two
3/8” Nylon Locknuts (56).
5. Refer to drawing 5. Remove the four round stickers
from the Handlebar Bracket (10) and the Handlebar
Post (4). Attach the Handlebar Bracket to the
Handlebar Post with two 1/4” x 1” Screws (54) and
the two M12 OD Flat Washers (73). Make sure that
the square hole is on the left side. Note: This step
shows how to assemble the Resistance Dial (11) on
the right side of the Handlebar Post (4). To assemble
the Resistance Dial on the left side, reverse the orien-
tation of the Resistance Bracket (10), 6” Carriage Bolt
(16), M10 Star Washer (14), and Resistance Dial.
Hold the lower end of the Left Handlebar (5) inside
the Handlebar Bracket (10). Insert the 3/8” x 6”
Carriage Bolt (16) into the Handlebar Bracket and
through the Left Handlebar. Hold the Right Handlebar
(6) inside the Handlebar Bracket. Insert the Carriage
Bolt until the head of the Carriage Bolt is resting in
the square hole in the Handlebar Bracket. Slide the
M10 Star Washer (14) onto the Carriage Bolt. Tighten
the Resistance Dial (11) onto the Carriage Bolt.
Align the holes in the Handlebars (5, 6) with the hole
in the Handlebar Post (4). Insert the Lock Pin (53)
through the Handlebars and the Handlebar Post. Be
careful not to damage the wire inside the Handlebar
Post.
6. Insert the Seat Post (3) into the Frame (1). Align one
of the holes in the Seat Post with the hole in the
Frame. Insert the Seat Knob (37) 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 (36) to the Seat Post (3) with four M8
5
6
CONDITIE RICHTLIJNEN
De volgende richtlijnen zullen helpen met het plannen
van een oefenprogramma. Denk er aan dat juiste voe-
ding en adequate rust essentieel zijn voor succesvolle
resultaten.
OEFEN INTENSITEIT
Whether your goal is to burn fat or strengthen your
cardiovascular system, the key to achieving the desi-
red 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 bur-
ning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
near the top of the chart (ages are rounded off to the
nearest ten years). Next, look below your age and
find the three numbers in grey boxes. The three num-
bers are your “training zone.” The lowest number is
the recommended heart rate for fat burning; the mid-
dle number is the recommended heart rate for maxi-
mum fat burning; the highest number is the recom-
mended heart rate for aerobic exercise.
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 exerci-
se 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 exerci-
se, 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
exercising and
place two fin-
gers on your
wrist as
shown. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart
rate. For example, if your six-second heartbeat count
is 14, your heart rate is 140 beats per minute. (A six-
second count is used because your heart rate will
drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensi-
ty of your exercise by changing your pedaling speed,
adjusting the pedaling resistance, or using the handle-
bars in the dual-motion position.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart
rate, and circulation in preparation for strenuous exer-
WAARSCHUWING: Raadpleeg uw arts voor-
dat U begint met dit of ieder ander oefenpro-
gramma. Dit is in het bijzonder belangrijk
voor personen boven de 35 jaar en of perso-
nen met gezondheidsproblemen of die ze
gehad hebben.
58
12
4
2
10
16
Square Hole
4
5
36
46
26
26
3
1
37
6
53
11
14
54
73
55
57
56
4
58
Batteries
Console Wire
Console
Wire
60
4A
