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4
ASSEMBLY
Before beginning assembly, carefully read the fol-
lowing information and instructions:
¥ Place all parts in a cleared area and remove the
packing materials; do not dispose of the packing
materials until assembly is completed.
¥ Read each assembly step before you begin.
¥ For help identifying the small parts used in
assembly,
use the part identification chart below.
The number in parenthesis below each part refers
to the key number of the part. The second number
refers to the quantity needed for assembly.
Note:
Some small parts may have been pre-attached
for shipping purposes. If a part is not in the
parts bag, check to see if it has been pre-
attached.
¥ Tighten all parts as you assemble them, unless
instructed to do otherwise.
¥ During assembly, make sure that all parts are ori-
ented as shown in the drawings.
THE FOLLOWING TOOLS (NOT INCLUDED) ARE
REQUIRED FOR ASSEMBLY:
¥ Two (2) adjustable spanners
¥ You will also need lubricant such as petroleum
jelly or grease.
Assembly will be more convenient if you have the fol-
lowing tools: A socket set, a set of open-end or
closed-end spanners, or a set of ratchet spanners.
Long Axle (32)Ð2
M6 Square Nut (4)Ð2
M8 Nylon Locknut (31)Ð3
1/4Ó Flat
Washer (34)Ð14
M8 Flat
Washer (41)Ð2
Large Plastic
Washer (10)Ð1
M9 Rubber Shield
Washer (33)Ð4
M6 x 34mm Bolt (3)Ð2
Axle Fastener (52)Ð4
(either Bolts or Acorn Nuts)
Long Shoulder Bolt (1)Ð1
M8 x 41mm Bolt (51)Ð2
M6 x 38mm Bolt (24)Ð4
M6 Nylon Locknut (2)Ð4
Training zone exercise
, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (See the chart on page 12 to find your training
zone.)
A cool-down
, with 5 to 10 minutes of stretching.
Thorough stretching offsets muscle contractions and
other problems caused when you stop exercising sud-
denly. Stretching for increased flexibility is also most
effective after exercising.
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 exer-
cise, you may complete up to five workouts each
week, if desired. The key to success is make exercise
a regular and enjoyable part of your everyday life.
SUGGESTED STRETCHES
The correct form for several basic stretches is shown at the
right. Move slowly as you stretchÑnever 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 both legs. Stretches:
Hamstrings, lower back and groin.
3. Calf/Achilles Stretch
With one leg in front of the other, reach forward and place
your hands against a wall. Keep your back leg straight and
your back foot flat on the floor. Bend your front leg, lean for-
ward and move your hips toward the wall. Hold for 15 counts,
then relax. Repeat 3 times for both legs. To cause further
stretching of the achilles tendons, bend 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 close
to your buttocks as possible. Hold for 15 counts, then relax.
Repeat 3 times for both legs. Stretches: Quadriceps and hip
muscles.
5. Inner Thigh Stretch
Sit with the soles of your feet together and your knees out-
ward. Pull your feet toward your groin area as far as possible.
Hold for 15 counts, then relax. Repeat 3 times. Stretches:
Quadriceps and hip muscles.
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