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16

EXERCISE GUIDELINES

        

          

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. Vari-

ous factors may affect the accuracy of heart 

rate  readings.  The  pulse  sensor  is  intended 

only as an exercise aid in determining heart 

rate trends in general.

These guidelines will help you to plan your exercise

program. For detailed exercise information, obtain a

reputable book or consult your physician. Remember,

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, exercising at the proper in-

tensity is the key to achieving results. You can use 

your heart rate as a guide to find the proper intensity 

level. The chart below shows recommended heart 

rates for fat burning and aerobic exercise.

To find the proper intensity level, find your age at the

bottom of the chart (ages are rounded off to the near-

est ten years). The three numbers listed above your

age define your “training zone.” The lowest number is

the heart rate for fat burning, the middle number is 

the heart rate for maximum fat burning, and the high-

est number is the heart rate for aerobic exercise.

Burning Fat—To burn fat effectively, you must exer-

cise at a low intensity level for a sustained period of

time. During the first few minutes of exercise, your

body uses carbohydrate calories for energy. Only af-

ter 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 exer-

cise until your heart rate is near the lowest number in 

your training one. For maximum fat burning, exercise 

with your heart rate near the middle number in your 

training zone.

Aerobic Exercise—If your goal is to strengthen your

cardiovascular system, you must perform aerobic

exercise, which is activity that requires large amounts

of oxygen for prolonged periods of time. For aerobic

exercise, adjust the intensity of your exercise until

your heart rate is near the highest number in your

training zone.

WORKOUT GUIDELINES

Warming Up—Start with 5 to 10 minutes of stretching 

and light exercise. A warm-up increases your body

temperature, heart rate, and circulation in prepara-

tion for exercise.

Training Zone Exercise—Exercise for 20 to 30 min-

utes with your heart rate in your training zone. (During 

he first few weeks of your exercise program, do not 

keep your heart rate in your training zone for longer

than 20 minutes.) Breathe regularly and deeply as 

you exercise–never hold your breath.

Cooling Down—Finish with 5 to 10 minutes of

stretching. Stretching increases the flexibility of your

muscles and helps to prevent post-exercise prob-

lems.

EXERCISE FREQUENCY

To maintain or improve your condition, complete three

workouts each week, with at least one day of rest

between workouts. After a few months of regular ex-

ercise, you may complete up to five workouts each

week, if desired. Remember, the key to success is to

make exercise a regular and enjoyable part of your

everyday life.

Содержание HRIVEX87314.0

Страница 1: ...eep this manual for future reference QUESTIONS If you have questions or if there are missing parts please contact us UK Call 08457 089 009 From Ireland 053 92 36102 Website www iconsupport eu E mail c...

Страница 2: ...6 EXPLODED DRAWINGS 17 PART LIST 19 ORDERING REPLACEMENT PARTS Last page WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible call the te...

Страница 3: ...the floor or carpet Make sure that there is at least 3 ft 0 9 m of clearance in the front and rear of the bike and 2 ft 0 6 m on each side 6 Inspect and properly tighten all parts regularly Replace an...

Страница 4: ...For your benefit read this manual carefully be fore you use the bike If you have questions after reading this manual please see the front cover of this manual To help us assist you note the prod uct...

Страница 5: ...tool s assembly requires a Phillips screwdriver and an adjustable wrench As you assemble the exercice bike use the drawings below to identify small parts The number in parentheses below each drawing...

Страница 6: ...se direction and secure the right pedal in a coun ter clockwise direction as the following picture Then make sure the Pedal 18 are tighten oth erwise they will be broken STEP 3 A Attach the Protective...

Страница 7: ...t 4 with the Phillips screws 37 and Flat washer 84 as shown Cover the rear Handlebar cover 25b on the Handlebar post 4 and tighten with the Cross tapping Screw 24 STEP 6 Secure the Seat 34 on the shaf...

Страница 8: ...d temperatures allow it to warm to room temperature before plugging in the power adapter If you do not do this you may damage the console displays or other electronic components Plug the power adapter...

Страница 9: ...here in the world with customizable Google Maps Download training workouts designed to help you reach your personal goals Measure your progress by competing against other users in the iFit community U...

Страница 10: ...Speed button or the Calorie button repeatedly to select the manual mode If a wireless iFit module is not inserted into the con sole and connected to iFit the manual mode will be selected automaticall...

Страница 11: ...described Be careful not to move your hands excessively or to squeeze the contacts tightly For optimal perfor mance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to c...

Страница 12: ...ady for use 2 Set a calorie distance or time goal To set a calories distance or time goal first press the Set A Goal button Next press the increase and decrease buttons next to the Enter button until...

Страница 13: ...ut press the Set A Goal button see page 19 For more information about the iFit workouts please see www iFit com When you select an iFit workout the display will show the duration of the workout and th...

Страница 14: ...rs select METRIC Demo The console features a display demo mode designed to be used if the elliptical is displayed in a store Press the Enter button repeatedly to turn the demo mode ON or OFF Contrast...

Страница 15: ...the Resistance increase and decrease buttons to adjust the contrast level Trainer Voice The currently selected setting for the audio coach will appear in the display Press the Enter button repeatedly...

Страница 16: ...body uses carbohydrate calories for energy Only af ter 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...

Страница 17: ...17 EXPLODED DRAWING Model No HRIVEX87314 0 part 1 86...

Страница 18: ...18 EXPLODED DRAWING Model No HRIVEX87314 0 part 2...

Страница 19: ...t Washer Bearing Qty 1 1 1 1 1 7 7 2 2 2 4 4 4 12 4 2 2 2 7 1 1 1 1 1 1 1 2 1 1 1 1 2 1 1 1 1 4 1 2 4 4 2 2 Item 44 45 46 47 48 49 50 51 52 53 54 55 56 57 58 59 60 61 62 63 64 65 66 67 68 69 70 71 72...

Страница 20: ...OR E U CUSTOMERS This electronic product must not be disposed of in municipal waste To preserve the environment this product must be recycled after its useful life as required by law Please use recycl...

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