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19
RECUMBENT CYCLE EXERCISE GUIDELINES
The following guidelines will help you to plan your
workouts using the recumbent cycle. 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 lower two numbers are recommended
heart rates for fat burning; the highest number is the
recommended 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 maxi-
mum fat burning, adjust the intensity of your exercise
until your heart rate is near the middle number 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 as you exercise.
WORKOUT GUIDELINES
Each workout should include the following three 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.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts on the recumbent cycle each week. After a
few months of regular exercise, you may complete up
to five workouts each week if desired. Note: You may
wish to use the recumbent cycle and the weight
bench on alternating days. For example, plan aerobic
workouts on Monday, Wednesday, and Friday, and
plan weight training workouts on Tuesday, Thursday,
and Saturday. Make sure to rest for at least one full
day each week to give your body time to regenerate.
CAUTION: It is very important to avoid overdoing
it during the first few months of your exercise pro-
gram, and to progress at your own pace.
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.
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Metal
Tube
6. Attach the Backrest (10) to the Backrest Frame (5)
with two M6 x 16mm Screws (87), an M6 x 50mm
Screw (69), and an M6 Flat Washer (71).
Attach the Headrest (11) to the Backrest Frame (5)
with two M6 x 50mm Screws (69) and two M6 Flat
Washers (71).
8. Connect the wire harness on the Handgrip Pulse
Sensor (15) to the indicated wire harness on the
Console (16). Insert both wire harnesses into the open-
ing in the bottom of the Console. Then, insert the metal
tube on the Handgrip Pulse Sensor into the opening in
the bottom of the Console. Be careful not to pinch the
wire harnesses.
Snap the bookrack onto the Console (16) where shown.
Refer to the inset drawing. Tighten an M4 x 16mm Screw
(73) into the indicated bracket on the Console (16) and
into the metal tube on the Handgrip Pulse Sensor (15).
7
8
35
13
Slot
36
Knob
16
73
5. Attach the Seat (12) to the Seat Frame (6) with three
M6 x 16mm Screws (87).
5
6
7. Whilst another person holds the Upright (13) in the
position shown, connect the Upper Wire Harness (35)
to the Lower Wire Harness (36). Carefully pull the
upper end of the Upper Wire Harness to remove
any slack from the Wire Harnesses.
Turn the Knob (not shown) on the right side of the
Frame (1) counterclockwise two or three turns to loosen
it. Next, pull the Knob, insert the Upright (13) into the
Frame, and then release the Knob. Move the Upright
up and down slightly until it locks into position. Be
careful to avoid pinching the Wire Harnesses (35,
36). Tighten the indicated M6 x 25.4mm Button Screw
(79) into the slot in the side of the Upright.
79
12
6
87
87
11
10
5
69
71
71
69
87
73
16
1
15
Be careful not to
pinch the Wire
Harnesses (35, 36).
Bookrack
