Stamina 15-5345 Owner'S Manual Download Page 26

WARM-UP and COOL-DOWN

Warm-Up    

The purpose of warming up is to prepare your body for exercise and to minimize injuries. 

Warm  up  for  two  to  five  minutes  before  strength  training  or  aerobic  exercising.  Perform  activities  that 

raise your heart rate and warm the working muscles. Activities may include brisk walking, jogging, 

jumping jacks, jump rope, and running in place.

Stretching

        Stretching  while  your  muscles  are  warm  after  a  proper  warm-up  and  again  after  your 

strength or aerobic training session is very important. Muscles stretch more easily at these times 

because of their elevated temperature, which greatly reduces the risk of injury. Stretches should be held 

for 15 to 30 seconds.  Do not bounce.

Suggested Stretching Exercises

Remember to always check with your physician before starting any exercise program.

Cool-Down

    The purpose of cooling down is to return the body to its normal, or near normal, resting 

state at the end of each exercise session. A proper cool-down slowly lowers your heart rate and allows 

blood  to  return  to  the  heart. Your  cool-down  should  include  the  stretches  listed  above  and  should  be 

completed after each strength training session.

Lower Body Stretch

Place feet shoulder-width 

apart and lean forward.

Keep this position for 30 

seconds using the body as a 

natural weight to stretch the 

backs of the legs.

DO NOT BOUNCE!

When the pull on the back of 

the legs lessens, gradually 

try a lower position.

Floor Stretch

While sitting on the floor, 

open the legs as wide as 

possible. Stretch the upper 

body toward the knee on the 

right leg by using your arms 

to pull your chest to your 

thighs. Hold this stretch 10 

to 30 seconds.

DO NOT BOUNCE!

Do this stretch 10 times. 

Repeat the stretch with the 

left leg.

Bent Over Leg Stretch

Stand with feet shoulder-

width apart and lean forward 

as illustrated. Using the 

arms, 

gently

 pull the upper 

body towards the right leg.  

Let the head hang down.

DO NOT BOUNCE!

Hold the position a minimum 

of 10 seconds. Repeat 

pulling the upper body to 

the left leg. Do this stretch 

several times slowly.

Bent Torso Pulls

While sitting on the floor,  

have legs apart, one leg 

straight and one knee bent.  

Pull the chest down to touch 

the thigh on the leg that is 

bent, and twist at the waist.  

Hold this position at least 10 

seconds. Repeat 10 times 

on each side.

26

Summary of Contents for 15-5345

Page 1: ...correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make sure all bolts and nuts are securely tightened pri...

Page 2: ......

Page 3: ...ents prior to use 13 Before getting on the Stamina Magnetic Exercise Bike 345 always check the Seat Post 19 Pedals 35 100 and Handlebar 4 to be sure they are secure The Adjustment Knob 30 must be inse...

Page 4: ...and to help us better serve you please go onlineand register your new product register staminaproducts com ONLINE customer care staminaproducts com www staminaproducts com TELEPHONE 1 800 375 7520 FA...

Page 5: ...se review the drawing below and familiarize yourself with the parts that are labeled Locate the serial decal on the product and write the serial number on the cover of the manual in the space provided...

Page 6: ...ease take a moment to familiarize yourself with all of the warning caution and notice labels EQUIPMENT WARNING CAUTION NOTICE LABELS 6 CAUTION LABEL 101 To best serve you our Customer Care Representat...

Page 7: ...om the top of the head to the end of the bolt or screw After unpacking the unit open the hardware bag and make sure that you have all the following fasteners Some fasteners may be already attached to...

Page 8: ...in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginni...

Page 9: ...GHT PEDAL STRAP 99 which has R marked on it Snap the three hole end to the inside edge of the RIGHT PEDAL 100 Insert the other end of the strap through the slot and snap the strap to the hook on the o...

Page 10: ...16 to the SEAT POST 19 with the LOCKING KNOB 22 and WASHER M10 21 NOTE 30 25 19 21 22 17 18 17 18 16 15 1 The pin of the ADJUSTMENT KNOB 30 must be inserted into one of the adjustment holes in the SE...

Page 11: ...ON CONTROL CABLE 76 into the connecting cable of the COMPUTER 1 and push the excess wires back into the UPRIGHT 2 Attach the COMPUTER 1 to the plate on the UPRIGHT 2 with ROUND HEAD SCREWS M5x0 8x10mm...

Page 12: ...so that the Stamina Magnetic Exercise Bike 345 sits on the floor without rocking MOVING The Stamina Magnetic Exercise Bike 345 has a pair of Wheels in the WHEEL CAPS 32 on the FRONT STABILIZER 26 Gras...

Page 13: ...r or raise the SEAT 15 to the desired height and secure with the ADJUSTMENT KNOB 30 Make all adjustments to seat height while off of the bike NOTE The pin of the ADJUSTMENT KNOB 30 must be inserted in...

Page 14: ...SPEED RPM DISTANCE CALORIES WATT and PULSE Turn the dial to select programs Turn the dial to increase or decrease the function values of the setting mode Turn the dial to increase or decrease the leve...

Page 15: ...during setup from 1 to 16 When running a program displays the level of the workload when you turn the UP DOWN dial to adjust the workload from 1 to 16 Displays the amount of power being exerted from 0...

Page 16: ...use the preset distance 0 1 mile for each interval to run the program 8 6 4 2 4 2 8 6 16 14 12 10 MANUAL PROGRAM OPERATION 1 Start pedaling or press any button to wake up the computer Press the RESET...

Page 17: ...ng mode to select one of the preset programs Or press the RESET button and hold it down for two seconds to skip to initial mode You can select the user then skip to program selecting mode to select on...

Page 18: ...ams 55 75 90 and TA Target Heart Rate You must always hold the Pulse Sensors on the Handlebar with both hands when using the heart rate control programs You must input your age for determining your Ma...

Page 19: ...the Target Heart Rate program TA input the function values as following Target Heart Rate 30 to 230 Time 1 00 to 99 00 min NOTE After using the UP DOWN dial and MODE button to select the desired prog...

Page 20: ...the user to manually preset each of the 8 intervals Select this program use the UP DOWN dial and MODE button to edit the program profile The program profile will be stored in the memory after setup Y...

Page 21: ...t preset function Option B use the UP DOWN dial and MODE button to reset the function values or to select a new program 3 To stop a running program press the START STOP button In this mode you can pre...

Page 22: ...press the RECOVERY button at any time to run pulse recovery program even during your exercising and running other programs 2 You can quit the pulse recovery function by pressing the RECOVERY button 3...

Page 23: ...d the world to assess a person s body weight From your body mass index number you can see if you are underweight normal weight overweight or obese 1 BMI BODY MASS INDEX Under 20 19 for women Between 2...

Page 24: ...wrench to verify that the pedals are tightened securely If tightening is required remember that the left pedal has left hand threads and is tightened by turning counterclockwise 3 Do not step on any...

Page 25: ...of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit If you feel dizzy or lightheaded you should slow down or stop exercisin...

Page 26: ...cool down should include the stretches listed above and should be completed after each strength training session Lower Body Stretch Place feet shoulder width apart and lean forward Keep this position...

Page 27: ...RRANTY INCLUDING MERCHANTABILITY AND FITNESS FOR A PARTICULAR PURPOSE MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER These warranties are not transferable IF ANY...

Page 28: ...0 39 51 53 54 55 56 57 58 59 60 66 67 69 70 63 62 64 65 73 78 81 97 82 9 100 12 81 82 8 9 35 12 3 3 3 68 61 61 89 83 4 6 7 14 72 74 71 75 87 76 86 29 39 42 42 84 96 3 52 52 88 85 90 91 92 99 93 93 94...

Page 29: ...eeve 1 25 Main Frame 1 26 Front Stabilizer 1 27 Rear Stabilizer 1 28 Bolt Hex Head M8 x 1 25 x 72mm 2 29 Screw Round Head M3 x 14mm 4 30 Adjustment Knob 1 31 D Shaped Plug 1 32 Wheel Cap 2 33 Carriage...

Page 30: ...950mm long 1 78 Power Wire 1 79 Grommet Plug 1 80 Left Crank 1 81 Crank Disc 2 82 Crank Decoration 2 83 Seat Post Decoration Ring 1 84 Plastic Washer 6 5 x 16 x 2mm thick 1 85 Adapter Output 9V 500mA...

Page 31: ...nvenience Stamina s customer care representatives can be reached by email at customer care staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer care representatives are available...

Reviews: