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Your `Target Heart Rate Zone' is a percentage of your maximum heart rate. Target
Zoneswill vary for each individual, depending on age, current level of conditioning,
and personal fitness goals. The American Heart Association recommends working-
out at a`Target Heart Rate Zone' of between 60% and 75% of your maximum heart
rate. See thechart below for convenient reference. Example for a 42-year old user:
find age along thebottom of the chart (round to 40), follow age column up to the
target zone bar. Results:60% of maximum Heart Rate = 108 Beats Per Minute, 75%
of maximum Heart Rate = 135Beats Per Minute.

T A R G E T H E A R T R A T E Z O N E

Heart Rate Chart

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Содержание Focus 607

Страница 1: ...UPRIGHT BIKE Focus 607 ...

Страница 2: ......

Страница 3: ...G YOUR HEART RATE TARGET HEART RATE ZONE TROUBLESHOOTING COMMON PRODUCT QUESTIONS EXERCISE GUIDELINES ROUTINE MAINTENANCE DEVELOPING A FITNESS PROGRAM THE IMPORTANCE OF WARM UP AND COOL DOWN ACHIEVING YOUR FITNESS GOALS WEEKLY LOG SHEET MONTHLY LOG SHEET LIMITED HOME USE WARRANTY Read all precautions and instructions in this manual before using this equipment Save this manual for future reference ...

Страница 4: ...or insert any object into any opening Do not remove the upright bike s side covers Never operate this upright bike s if it has a damaged cord or plug if it is not work ing properly if it has been damaged or immersed in water Keep the cord away from heated surfaces Do not use outdoors Only use the power cord provided with your Horizon Fitness upright bike s Never place the power cord under carpetin...

Страница 5: ...dlebars while exercising mounting or dismounting the machine OPERATION It is essential that your upright bike is used only indoors in a climate controlled room If your upright bike has been exposed to colder temperatures or high mois ture climates it is strongly recommended that the upright bike is warmed up to room temperature before first time use Failure to do so may cause premature elec tronic...

Страница 6: ...izon Fitness upright bike in the comfort of your home This manual provides you with basic information for using and enjoying your new machine A more complete knowledge of your new Horizon Fitness upright bike will assist you in realizing your goal of a healthy lifestyle CAUTION BEFORE BEGINNING ANY EXERCISE PROGRAM ALWAYS CONSULT YOUR PHYSICIAN IF YOU EXPERIENCE CHEST PAINS NAUSEA DIZZINESS OR SHO...

Страница 7: ...cated in the front of machine near the front foot tube LEVELLING The upright bike should be level for optimum use Once you have placed the upright bike where you intend to use it raise or lower the adjustable levellers located on the outside of each pedal arm Once you have levelled the upright bike lock the levellers in place by tightening the wing nuts against the frame 6 Power jack ...

Страница 8: ...e handlebars Carefully pull towards you and downwards so that the rear foot tube raises off of the floor once the weight of the machine is on the front transport wheels carefully roll to where you wish to exer cise CAUTION Our upright bike are well built and heavy weighting up to 150lbs Use care and additional help in necessary when moving ...

Страница 9: ...K N O W Y O U R U P R I G H T B I K E 8 ...

Страница 10: ...he console shuts down after a period of time unless you push the Clear button To set the timer for a fixed period of time to exercise Push and hold the button to scroll the minutes up to your desired length of time Releasing the button will start the count down 3 Begin moving your feet Gradually increase your pace to your target heart rate or perceived exertion level Warning Try not to exceed 140 ...

Страница 11: ...egin exercising FINISHING YOUR WORKOUT Remember to gradually slow down your pace before stopping your workout After you have finished your workout the console will beep several times to let you know your workout is finished P R O G R A M M I N G 10 ...

Страница 12: ...out SPEED Shown as your speed in miles or kilometers per hour CALORIES Shown as your total accumulated calories burned during your workout HR Shown as Beats Per Minute Used to monitor your heart rate during your workout displayed when contact is made with both grips Pulse can only be viewed while on the pulse screen WATT A measurement of your expending energy May be used to evaluate and quantify y...

Страница 13: ... both your heart and muscles Rolling Maintains weight by gradually raising and lowering the resistance level to gradually raise and lower your heart rate Weight Loss Promotes weight loss by raising and lowering the resistance level while keeping you in your fat burning zone Foot Hill Improve heart and lung capacity by continu ing exercise Mountain Improves performance and stamina by raising the re...

Страница 14: ... lenel of physical fitness At completion of the program it will provide feedbacd regarding your fitness level for you to monitor your progress Step test Short Description for Step Test Improves your endurance by raising the wattage Wordout time is 30 minutes CUSTOM 1 2 3 4 5 Customized workout time defaults to 15 minutes GAME Warm up be fore your exercise by motiva tional game program 13 ...

Страница 15: ... 400lbs Please press the controller to confirm the user weight 4 Press the controller and begin your workout 5 Use the clear button to return to the previous step of your set up procedure The THR Zone program will have a 5 minute warm up period before the program will start After the warm up period the resistance level will increase gradually to get the user to the desired target heart rate zone O...

Страница 16: ...controller to con firm the users Age 5 Turn the controller to choose the desired Time set up The default Time set is 10 minutes with the time range being 5 15 minutes for the Fitness Test For an opti mum Fit Test the recommended program Time set up is 10 minutes Next please press the controller to confirm the Time setting 6 Turn the controller to choose your User Weight The default Weight set up i...

Страница 17: ...t The default Weight set up is 68kg 150lbs and the Weight range is 20 150kg 50 400lbs 4 Next please press the conrtoller to start the Step Test The default time for this is 30 minutes This can be a difficult workout so at any stage you feel fatigued or tired please stop your exercise It is recommended to con sult your GP to seek advice before attempting any programs This program is designed to inc...

Страница 18: ...roller to confirm 2 Turn the controller to choose the desired Watts set up The default Watts set up is 25W with the Watts range being 25 400W Next press the controller to confirm the Watts setting 3 Turn the controller to choose the desired Time set up The default Time set up is 0 minutes so you can select a time range from 0 99 minutes Once selected press the controller to confirm your Time setti...

Страница 19: ...ontroller to confirm all 4 Next turn the controller to choose your Weight The default Weight set up is 68kg 150lbs and the weight range is 20 150kg 50 4000lbs Once selected press the controller to confirm your Weight 5 Then to make your workout personalized you will need to input your name to choose your desired letters by turn the controller and press the controller Once you have chosen all the l...

Страница 20: ... 2 Choose your desired wattage resistance level by turning the controller then press the controller The default value is 25 watts but you can vary from 25 400 to make the game even harder 3 Next you will need to select a game level from 1 to 5 1 being the easiest and 5 the hardest in both speed and complexity of the moving mazes by turning the con troller then press the controller to confirm 4 Nex...

Страница 21: ... if consistently holding the handlebars Telemetric Chest Transmitter Prior to wearing the chest transmitter on your chest moisten the two rubber elec trodeswith water Center the chest strap just below the breast or pectoral muscles directly overyour stermum with the Horizon Fitness logo facing out NOTE The chest strap must be tight and properly placed to receive an accurate and consistent readout ...

Страница 22: ...commends working out at a Target Heart Rate Zone of between 60 and 75 of your maximum heart rate See thechart below for convenient reference Example for a 42 year old user find age along thebottom of the chart round to 40 follow age column up to the target zone bar Results 60 of maximum Heart Rate 108 Beats Per Minute 75 of maximum Heart Rate 135Beats Per Minute T A R G E T H E A R T R A T E Z O N...

Страница 23: ...t seeming too hard or too easy SOLUTION Reset the console and allow the resistance to reset to the default posi tion Restart the console and retry the resistance levels H E A R T R A T E T R O U B L E S H O O T I N G PROBLEM There is no heart rate reading SOLUTION If you are using the chest strap there may be a poor connection between the electrodes and the skin Remoisten the electrodes with water...

Страница 24: ... rate handlebars Constant movement and vibration due to constantly holding the heart rate grips while exercising When you are breathing heavily during a workout When you hands are constricted by wearing a ring When you hands are dry or cold Try moistening your palms or rubbing them together to warm Anyone with heavy arrhythmia Anyone with arteriosclerosis or peripheral circulation disorder Anyone ...

Страница 25: ...use there is general ly more background noise than in your home Also there will be less reverberation on a carpeted concrete floor than on a wood overlay floor Sometimes a heavy rubber mat will help reduce reverberation through the floor If a fitness product is placed close to a wall there will be more reflected noise HOW LONG WILL THE DRIVE BELT LAST The computer modeling we have done indicated v...

Страница 26: ...a to keep your exer cise times to as little as five minutes initially Your body will need time to adjust to the new activity If your goal is weight loss a longer exercise session at lower intensities has been found to be most effective A workout time of 48 minutes or more is recom mended for best weight loss results HOW HARD How hard you workout is also determined by your goals If you use your Hor...

Страница 27: ... off switch and unplug the power cord from the wall outlet WARNING To remove power from the Upright Bike the power cord must be disconnected from the wall outlet Wipe down the Upright Bike with a damp cloth Never use solvents as they can cause damage to the Upright Bike Inspect the power cord If the power cord is damaged contact Horizon Fitness Make sure the power cord is not underneath the Uprigh...

Страница 28: ...ure your exercise intensity The first is by monitoring your heart rate see page 20 and the second is by evaulating your perceived exertion level this is simpler than it sounds Note Always consult your physician before beginning an exercise program PERCEIVED EXERTION LEVEL The second and simpler way to gauge your exercise intensity is to evaluate your per ceived exertion level While exercising if y...

Страница 29: ...inst the back of your thigh for a count of 15 seconds Repeat with your right ankle and hand and continue alternating for a total of 8 repetitions SEATED TOE TOUCH Sit on the floor with your legs together and straight out in front of you Do not lock your knees Extend your fingers towards your toes and hold for a count of 15 seconds Make sure that you do not bounce while stretching Sit upright again...

Страница 30: ...s and then put your goals in writing The more specific you can be the easier it will be to track your progress If your goals are long term divide them up into monthly and weekly seg ments Longer term goals can lose some of the immediate motivation benefits Short term goals are easier to achieve Your Horizon Fitness Upright Bike console provides you with several readouts that can be used to record ...

Страница 31: ... DAY SUN MON TUES WED THUR FRI SAT DISTANCE CALORIES TIME WEEKLY TOTALS DATE COMMENTS WEEK WEEKLY GOAL DAY SUN MON TUES WED THUR FRI SAT DISTANCE CALORIES TIME WEEKLY TOTALS DATE COMMENTS W E E K L Y L O G S H E E T 30 ...

Страница 32: ...MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS MONTH MONTHLY GOAL WEEK DISTANCE CALORIES TIME MONTHLY TOTALS M O N T H L Y L O G S H E E T 31 ...

Страница 33: ...enance or installation of parts or accessories not originally intended or compatible with the Upright Bike as sold The warranty does not apply to damage or failure due to accident abuse corro sion discoloration of paint or plastic or neglect Horizon Fitness shall not be respon sible for incidental or consequential damages All returns must be pre authorized by Horizon Fitness Horizon Fitness obliga...

Страница 34: ...V2 0 ...

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