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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 inten-

sity 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 highest

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 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 number in your training

zone. 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 preparation

for exercise.

Training Zone Exercise

—Exercise for 20 to 30 min-

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

the 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 problems.

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 exer-

cise, 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.

EXERCISE GUIDELINES

WARNING:

Before beginning this

or any exercise program, consult your physi-

cian. This is especially important for persons

over the age of 35 or persons with pre-exist-

ing 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 determin-

ing heart rate trends in general.

All manuals and user guides at all-guides.com

Содержание PFEX63910.0

Страница 1: ...or future reference QUESTIONS If you have questions or if parts are damaged or missing DO NOT CONTACT THE STORE please contact Customer Care IMPORTANT Please register this product see the limited warr...

Страница 2: ...22 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing or illegible see the front c...

Страница 3: ...rcise bike on a level surface with at least 2 ft 0 6 m of clearance around the exercise bike To protect the floor or carpet from damage place a mat under the exercise bike 7 Inspect and properly tight...

Страница 4: ...e questions after reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the loca...

Страница 5: ...ike in a cleared area and remove the packing materials Do not dispose of the packing materials until assembly is completed In addition to the included tool s assembly requires a Phillips screwdriver a...

Страница 6: ...he Left Front Stabilizer not shown to the left side of the Frame 1 in the same way 40 54 1 1 55 55 54 17 2 While another person lifts the rear of the Frame 1 attach the Rear Stabilizer 16 to the Frame...

Страница 7: ...pinching the wires 1 3 While another person holds the Upright 2 near the Frame 1 locate the wire tie in the Upright See the inset drawing Tie the lower end of the wire tie to Pulse Extension Wire 79...

Страница 8: ...cover of this manual To avoid damaging the console use only a manufacturer supplied power adapter Plug one end of the power adapter into the jack on the console plug the other end into an outlet inst...

Страница 9: ...ts 78 and two M10 Locknuts 64 Do not fully tighten the Locknuts yet 7 11 10 Hexagonal Holes 10 78 58 64 3 8 Tip Avoid pinching the Pulse Wire 58 Attach the Backrest 8 to the Seat Carriage 3 with two M...

Страница 10: ...d four M6 Washers 44 only two of each are shown Note The Patch Screws and Washers may be preattached to the underside of the Seat 9 44 81 44 3 10 Plug the Pulse Wire 58 into the Pulse Receptacle 79 lo...

Страница 11: ...ht Pedal 21 to the desired position and press the ends of the strap onto the tab on the Right Pedal Adjust the strap on the Left Pedal not shown in the same way 11 12 Make sure that all parts are prop...

Страница 12: ...ling feet under the front stabilizers until the rocking motion is eliminated HOW TO ADJUST THE UPRIGHT The upright can be adjusted to the posi tion that is the most comfortable for you To adjust the u...

Страница 13: ...e specific fitness goals For example lose unwanted pounds with the 8 week Weight Loss workout iFit workouts control the resis tance of the pedals while the voice of a personal trainer coaches you thro...

Страница 14: ...your pedaling speed in miles per hour or kilometers per hour and the approximate number of calories that you have burned The display also shows your heart rate when you use the handgrip pulse sensor...

Страница 15: ...When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a tone will sound and the console will pause If the pedals do not move for severa...

Страница 16: ...step 4 on page 14 5 Measure your heart rate if desired See step 5 on page 15 6 When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW TO USE AN IFIT WORKOU...

Страница 17: ...the console is on The AUTO option keeps the back light on only while you are pedaling The OFF option turns the backlight off The upper display will show the currently selected backlight option Press t...

Страница 18: ...ED SWITCH If the console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the left pedal and the left front shield Using an adjustab...

Страница 19: ...e FCC Rules These limits are designed to provide reasonable protection against harmful interference in a residential installation This equipment generates uses and can radiate radio frequency energy a...

Страница 20: ...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 ex...

Страница 21: ...Bumper 57 17 M4 x 16mm Screw 58 1 Pulse Wire 59 1 Right Handlebar 60 1 Left Handlebar 61 6 M8 Locknut 62 1 M10 x 63mm Bolt Set 63 4 Wheel Bushing 64 2 M10 Locknut 65 1 Frame Cover 66 2 Front Stabiliz...

Страница 22: ...73 73 24 33 28 50 85 30 30 83 45 46 82 7 4 26 27 59 37 56 65 60 37 37 37 56 84 57 84 57 57 57 57 57 57 67 72 72 61 61 58 79 19 54 17 55 63 63 69 61 15 66 39 34 35 91 96 99 95 89 87 88 94 92 101 100 7...

Страница 23: ...5 6 6 5 74 84 3 11 8 9 49 41 25 36 18 71 75 75 10 57 77 77 78 64 64 51 51 81 44 44 44 44 77 77 77 77 76 44 44 57 57 84 76 42 12 12 EXPLODED DRAWING B Model No PFEX63910 0 R0710A All manuals and user g...

Страница 24: ...ge to a product caused by or attributable to freight damage abuse misuse improper or abnormal usage or repairs not provided by an ICON authorized service center to products used for commercial or rent...

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