5
12
3
55
57
55
19
45
56
56
55
57
56
1
13
Zip Tie
36
43
3. Whilst another person holds the Upright (13) in the
position shown, connect the Upper Wire (36) to the
Reed Switch Wire (43). Cut and remove the zip tie
holding the Reed Switch Wire to the Frame (1). Next,
connect the Resistance Cable (19) to the Lower Cable
(45) in the following way:
• See drawing A. Press the small cylinder on the end
of the Resistance Cable (19) into the indicated hole
in the connector on the Lower Cable (45). Pull the
Resistance Cable up and slide it into the slot in the
top of the connector.
• See drawing B. Turn the Resistance Cable (19) until
it is aligned with the slot in the connector, and press
the Resistance Cable down into the connector. The
Resistance Cable will lock into place.
Carefully pull the excess Upper Wire (36) out of the
top of the Upright (13), push the excess Cables (19, 45)
down into the Frame (1), and insert the Upright into the
Frame.
Be careful to avoid pinching the Wires and
Cables. Next, attach the Upright with three M8 x 15mm
Screws (56), three M8 Lock Washers (55), and three
M8 Curved Washers (57).
A
B
45
19
19
Cylinder
Connector
Connector
Slot
Hole
Be careful to
avoid pinching
the wires and
cables whilst
inserting the
Upright.
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. 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
near the bottom 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 lowest number is the recommended heart
rate for fat burning; the middle number is the recom-
mended heart rate for maximum fat burning; the high-
est 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.
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. Note: During the first few weeks of your exer-
cise 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 work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week, if
desired. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.
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 deter-
mining heart rate trends in general.
4
4. Insert the Handlebar (15) into the Upright (13). Pull the
Upper Wire (36) through the plate on the Handlebar as
shown.
Be careful to avoid pinching the Upper
Wire.
Attach the Handlebar (15) to the Upright (13) with three
M8 x 15mm Screws (56), three M8 Lock Washers (55),
and three M8 Curved Washers (57).
13
15
56
56
56
55
57
55
55
57
36
57
Be careful to
avoid pinching
the wire.
