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This section provides hints on how to stay motivated, and suggestions for getting the most out of your workouts with maximum ease, efficiency and
enjoyment.
IMPORTANT:
User should be aware of the features, functions and proper operation of the bike
before
using the bike for the first time.
BEFORE BEGINNING
Be sure the seat, handlebar and pedal straps are properly adjusted for your body size and comfort before beginning your workout. Consult your
physician before beginning this or any other exercise routine. Discontinue any exercise that causes you discomfort and consult a medical expert.
(Refer to page 21-22 for more information.)
WARM-UP
Once you are in position and sitting on the bike with your hands in a comfortable position on the handlebar, slowly begin pedaling. A gradual warm-up
prepares the muscles and cardiovascular system for a more intense workout, and helps prevent potential injuries from occurring. Your warm-up should
be sufficient once your breathing rate begins to increase and you begin to perspire lightly. The warm-up period should last about five minutes.
(Refer to pages 23-24 for more information.)
WORK OUT
A brisk and rhythmic workout will train the muscles and cardiovascular system to perform at a higher efficiency. The key is to exercise aerobically;
typically at 60% – 75% of your maximum heart rate.
(Refer to pages 25 for more information.)
COOL-DOWN
Slow and relaxed activity after a workout allows the muscles and cardiovascular system to gradually return to an inactive state.
DISMOUNTING THE BIKE
WARNING:
The flywheel momentum of the bike will keep the pedals turning even after the user stops pedaling, or in the event the user’s feet slip off
the pedals. DO NOT DISMOUNT THE BIKE OR REMOVE YOUR FEET FROM THE PEDALS UNTIL BOTH THE PEDALS AND THE
FLYWHEEL HAVE STOPPED COMPLETELY. Failure to comply may lead to loss of control and serious personal injury.
You may stop the bike using any of the following methods:
o
Pedal more slowly until the pedals come to a complete stop.
o
Increase the resistance by turning the Push Brake System knob clockwise (+) until the pedals come to a complete stop.
o
Push down on the Push Brake System knob until the pedals come to a complete stop.
o
(Spinner
®
NXT with SR only)
Apply back pressure to the pedals to engage the Smart Release
™
system. Continue applying
pressure until the pedals and flywheel come to a complete stop.
