17
Fitness
Bike
XBR
95
Fusion Program
Caution: Exercises that require dumbbell use - Select a pair of dumbbells that you will be able to
safely and effectively maneuver for all of the strength intervals.
In this interval program you will alternate between mid-high intensity cardiovascular intervals on the bike, strength
exercises off of the bike, and low intensity recovery intervals on the bike. You will need a pair of objects that can be
comfortably held in your hands (dumbbells, water jugs, soup cans, etc.) for 4 of the 5 strength exercises performed in
this program
1. Press the
Fusion
key. Press
Enter
to select the program. The display will prompt you through the
programming.
2. If
Enter
was pressed, the Message center will now be blinking a value, indicating your Age (default is 35).
Entering your correct age affects the heart rate Bar Graph Display and the Heart Rate programs. Use the
LevelUp
/
Down
keys to adjust, then press
Enter
. Your age determines your
recommended maximum heart rate. Since the Bar Graph Display and the Heart Rate features are based on
a percentage of your maximum heart rate, it is important to enter the correct age for these features to work
properly.
3. The Message Center will now be blinking a value, indicating your Body Weight (default is 150 lbs). Entering the
correct body weight will affect the calorie count. Use the
LevelUp
/
Down
keys to adjust, then press
Enter
.
A note about the Calorie display: No exercise machine can give you an exact calorie count because there are too many factors which determine
exact calorie burn for a particular person. Even if someone is the exact same body weight, age and height, their calorie burn may be very different
than yours. The Calorie display is to be used as a reference only to monitor improvement from workout to workout. The calorie count displayed in
this program won’t be accurate because the machine can’t calculate calories expended while strength training.
4. The Message Center will now be blinking the preset top Resistance level of the selected program (default/mini-
mum resistance is Level 5). Use the
LevelUp
/
Down
keys to adjust, then press
Enter
. This value will be the
Level for all cardio intervals. The resistance level can be adjusted at any time during the program.
5. The Message Center will be blinking the number of intervals desired (default is 10); you may select 10 (5 cardio
& 5 strength), 20 (10 cardio & 10 strength), or 30 (15 cardio & 15 strength). Use the
LevelUp
/
Down
keys
to adjust, then press
Enter
.
6. The Message Center will be blinking the desired Interval time (default is 2:00). The time you select will be the
duration of each cardio interval.
Note: As a general rule, the longer the interval, the less resistance (fitness bike) is
required and the more repetitions you perform, the less weight
(dumbbells) you need to use; use the
LevelUp
/
Down
keys to adjust, then press
Enter
.
7. The Message Center will be blinking the recovery time you desire (default is 0:30) after completing both the
cardio & strength intervals. Use the
LevelUp
/
Down
keys to adjust, then press
Enter
.
CAUTION: the shorter the recovery time, the longer your heart rate will stay elevated; if you are new to exercise or have recently resumed an exer-
cise program after a considerable amount of time off, it is recommended that your recovery interval length either matches or exceeds the length of
the cardio interval.
PROGRAM EXAMPLE
•
The user selects 10 intervals (5 cardio and 5 strength) with the following interval durations – length of each cardio and recovery interval is
1:00
•
Program begins with a 3:00 warm up (1:00 @ Level 1, 1:00 @ Level 2, and 1:00 @ Level 3). You have the option to press
Enter
to bypass
the warm up.
•
1st cardio interval begins, lasting 1:00; console counts down to 0:00 and the Message Center displays “STRENGTH INTERVAL BEGIN
DUMBBELL ROW”
•
User exits the bike to perform the strength exercise. The user now performs 8-20 repetitions (each repetition is 1 up and down portion of
the exercise).
Note: if you are a beginner or are in below average physical condition, perform each repetition in approximately 2 seconds (1 second up, 1 second down); if you are
in average or above average physical condition, with no medical issues, you have the option to perform the repetitions faster (1 second total: .5 seconds up, .5 seconds
down). After completing all of your repetitions, sit back on the bike to proceed with your recovery interval.
•
Console displays “PRESS ENTER TO BEGIN RECOVERY”; user pedals @ Level 1 for 1:00
•
Console then displays 2nd cardio interval and the process proceeds until the user has performed
•
5 cardio, 5 strength, and 5 recovery intervals; the 5 strength exercises will be performed 1x each. If you selected 20 intervals, you would
perform each strength exercise twice, before proceeding to the next exercise. If you selected 30 intervals, you will perform each strength
exercise 3x (each exercise once, until all five have been performed, then repeat the sequence twice more).
•
The last 2 segments of the program are a Cool Down phase with the user pedaling @ Level 1. This can be bypassed by pressing
Enter
to
end the program.
Summary of Contents for XBR95
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