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WARM-UP AND COOL-DOWN

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 preparation for exercise.

Training zone exercise, consisting of 20 to 30 minutes of exercising with your heart rate in your training 
zone. (Note: During the irst 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 lexibility of your muscles and will 
help to prevent post-exercise problems.

Exercise Frequency
To maintain or improve your condition, plan three workouts each week, with at least one day of rest 
between workouts. After a few months of regular exercise, you may complete up to ive workouts each 
week, if desired. Remember, the key to success is when exercising becomes a regular and enjoyable part 
of your life.

SUGGESTED STRETCHES

The correct form for several basic stretches is shown at the right. Move slowly as you stretch-never 
bounce.

1. Toe Touch Stretch
Stand with your knees bent slightly and slowly bend forward from your 
hips. Allow your back and shoulders to relax as you reach down toward 
your toes as far as possible. Hold for 15 counts, then relax. Repeat 3 times. 
Stretches: Hamstrings, back of knees and back.

2. Hamstring Stretch
Sit with one leg extended. Bring the sole of the opposite foot toward 
you and rest it against the inner thigh of your extended leg. Reach 
toward your toes as far as possible. Hold for 15 counts, then relax. 
Repeat 3 times for each leg. Stretches: Hamstrings, lower back and 
groin.

Summary of Contents for RACER 150

Page 1: ...US HOME TRAINER RACER 150 F V LO D APPARTEMENT RACER 150 ES RACER 150 USER MANUAL MANUEL D UTILISATION MANUAL DE USO US330400000015...

Page 2: ...technology are thus possible at any time Therefore no claims may be derived from the information illustrations and descriptions in this manual Reprint duplication or translation also of excerpts is n...

Page 3: ...www ultega net 3 US SAFETY INSTRUCTIONS 16 BEFORE YOU BEGIN 17 HARDWARE LIST 18 ASSEMBLY STEP 19 COMPUTER FUNCTION 22 CONDITIONING GUIDELINES 23 WARM UP AND COOL DOWN 25 INDEX...

Page 4: ...ntain your balance while using or handling the ULTEGA Racer 150 Loss of balance may result in falling and causing injuries 6 Use the ULTEGA Racer 150 only as described in the manual 7 Before using thi...

Page 5: ...fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The ULTEGA Racer 150 provides a convenient an...

Page 6: ...Bolt M8 x 60mm 4 23 Cap Nut M8 4 21 Acr Washer 8 5 x 20 8 26 Screw M8 x 35mm 2 15 Screw M8 x 15mm 4 Screw Driver 1 Allen Key 1 NOTE The described parts are all you need to assemble this machine Befor...

Page 7: ...x carriage bolts 13 arc washers 21 and cap nuts 23 Step 2 Take the front post 5 and connect the middle sensor wire 19 with lower sensor wire 25 Release the tension knob with upper tension cable 24 on...

Page 8: ...knob 22 Important Note Do not extend seat post beyond maximum mark line Step 3 Remove 4 x screws 12 from back of computer 7 Plug Hand pulse wire 20 and Sensor extension wire 19 into back of computer...

Page 9: ...d R Connect them to their appropriate Crank arm 27 The Right Pedal is on the right hand side as you sit on the bike IMPORTANT NOTE LEFT PEDAL SCREWS ON COUNTER ANTI CLOCKWIZE ASSEMBLY STEP Recheck all...

Page 10: ...SCAN or LOCK if you do not want the scan mode press the MODE key when the pointer on the function you want which begins blinking FUNCTIONS TIME Press the MODE key until pointer lock on to TIME The tot...

Page 11: ...found by using your heart rate as a guide For efective aerobic exercise your heart rate should be maintained at a level between 70 and 85 of your maximum heart rate as you exercise This is known as y...

Page 12: ...rkouts each week with at least one day of rest between workouts After a few months of regular exercise you may complete up to ive workouts each week if desired Remember the key to success is when exer...

Page 13: ...your back leg as well Stretches Calves achilles tendons and ankles 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as c...

Page 14: ...hniques ventuellement apport es Les photos donn es et autres descriptions indiqu es dans le pr sent mode d emploi ne sont donc pas contractuelles Toute repr sentation reproduction ou traduction int gr...

Page 15: ...ga net 15 F INSTRUCTIONS DE S CURIT 28 AVANT DE COMMENCER 29 LISTE DU MAT RIEL 30 TAPES D ASSEMBLAGE 31 FONCTIONS DE L ORDINATEUR 34 RECOMMANDATIONS DE MISE EN FORME 35 CHAUFFEMENT ET REFROIDISSEMENT...

Page 16: ...nipulation du v lo d appartement Racer 150 ULTEGA car une perte d quilibre pourrait entra ner une chute et des bles sures corporelles graves 6 Utilisez le v lo d appartement Racer 150 ULTEGA uniquemen...

Page 17: ...votre sant physique et mentale Trop souvent notre mode de vie limite notre temps et la possibilit de nous entra ner physiquement Le v lo d appartement Racer 150 ULTEGA ofre une m thode pratique et sim...

Page 18: ...borgne M8 4 21 Rondelle en arc 8 5 x 20 8 26 Vis M8 x 35mm 2 15 Vis M8 x 15mm 4 Tournevis 1 Cl Allen 1 REMARQUE Les pi ces d crites sont les pi ces dont vous aurez besoin pour assembler cet appareil...

Page 19: ...3 des rondelles en arc 21 et des crous borgnes 23 tape 2 Prenez le montant vertical 5 et connec tez le il de capteur du milieu 19 avec le il inf rieur du capteur 25 Desserrez la tension du bouton de r...

Page 20: ...te de ixation de la selle 22 Remarque importante N tirez pas la position du montant de selle au del de la ligne maximale tape 3 Enlevez les 4 vis 12 du dos de l ordinateur 7 Branchez le il de la prise...

Page 21: ...a p dale de droite doit tre plac e sur le c t droit du v lo lorsque vous vous asseyez dessus REMARQUE IMPORTANTE LA P DALE DE GAUCHE DOIT TRE VISS E EN LA TOURNANT DANS LE SENS CONTRAIRE DES AIGUILLES...

Page 22: ...la touche MODE lorsque le pointeur indique la fonction clignotante que vous voulez FONCTIONS TIME DUR E Appuyez sur la touche MODE jusqu ce que le pointeur s aligne avec TIME DUR E La dur e totale d...

Page 23: ...NEMENT Pour un r sultat optimal vous devriez toujours choisir la meilleure intensit d entra nement Votre fr quence cardiaque servira de r f rence pour la d terminer Pour un entra nement eicace en zon...

Page 24: ...minutes de gymnastique et de stretching tirements pour permettre la musculature de se d tendre et viter les courbatures FR QUENCE D ENTRA NEMENT Pour conserver ou am liorer votre condition physique pr...

Page 25: ...ambe 4 tirement du quadriceps et des muscles de la hanche Appuyez une main sur le mur pour garder l quilibre Avec l autre main saisissez votre pied et maintenez le Essayez de ramener le talon le plus...

Page 26: ...a caracter sticas y tecnolog a en todo momento Por lo tanto no podr n derivarse reclamos de la informaci n ilustraciones y descripciones contenidas en este manual La reimpresi n reproducci n o traducc...

Page 27: ...ES NDICE INSTRUCCIONES DE SEGURIDAD 52 ANTES DE INICIAR 53 LISTA DE HERRAMIENTAS Y ACCESORIOS 54 PASOS PARA EL ENSAMBLADO 55 FUNCIONES DEL ORDENADOR 58 GU A PARA EL ACONDICIONAMIENTO 59 CALENTAMIENTO...

Page 28: ...entras est usando o manejando el entrenador para casa ULTEGA racer 150 la p rdida del equilibrio puede resultar en una ca da y o lesiones corporales graves 6 Utilice el entrenador para casa ULTEGA rac...

Page 29: ...icio puede mejorar su salud f sica y mental Frecuentemente nuestros ocupados estilos de vida limitan nuestro tiempo y la oportunidad de hacer ejercicio El ULTEGA Racer 150 proporciona un m todo conven...

Page 30: ...60mm 4 23 Tuerca Ciega M8 4 21 Acr Washer 8 5 x 20 8 26 Tornillo M8 x 35mm 2 15 Tornillo M8 x 15mm 4 Desatornillador 1 Llave Allen 1 NOTA Las piezas descritas anteriormente son todas las que necesita...

Page 31: ...os de porte x 13 arandelas 21 y tuercas ciegas 23 Paso 2 Tome el primer tubo 5 y conecte el cable del sensor del medio 19 con el cable del sensor inferior 25 Suelte la perilla de tensi n con cable de...

Page 32: ...mportante No extienda la tija m s all de la l nea m xima de marca Paso 3 Retire los 4 tornillos 12 de la parte posterior del ordenador 7 Enchufe el cable de pulso 20 y el cable de extensi n del sensor...

Page 33: ...apropiada 27 el pedal derecho est en el lado derecho conforme usted se sienta en la bicicleta NOTA IMPORTANTE Tornillos pedal izquierdo sobre contador anti Sentido horario PASOS PARA ELENSAMBLADO Rev...

Page 34: ...el LOCK si usted no desea que el modo de exploraci n escaneo pulse la tecla MODE cuando el puntero de la funci n que desea comienza a parpadear FUNCIONES TIME Pulse la tecla MODE hasta que puntero se...

Page 35: ...ar su ritmo card aco como una gu a Para realizar ejercicios aer bicos eicaces su ritmo card aco se debe mantener a un nivel entre el 70 y el 85 de su frecuencia cardiaca m xima al hacer ejercicio Esto...

Page 36: ...e los entrenamientos Despu s de algunos meses de ejercicio regular puede completar hasta cinco sesiones de entrenamiento cada semana si lo desea Recuerde la clave del xito est cuando el ejercicio se c...

Page 37: ...atr s tambi n Estiramientos Gemelos tendones de Aquiles y tobillos 4 Estiramiento de Cu driceps Con una mano en la pared para mantener el equilibrio tire hacia atr s y agarre un pie con la mano contr...

Page 38: ...lease contact our service hotline or send us an email irst Manufacturer Service Summary USA Inc 372 W Ontario Street 304 Chicago IL 60654 Hotline 888 278 6970 E mail service us ultega net ES GARANT A...

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