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Warm Up Exercises

Standing Quadriceps Stretch

Steady yourself with one hand.

With the other, grab outside leg

at ankle, keeping body straight

from knee to hip. Gently pull

foot up and towards the but-

tocks until you feel a stretch

along the front of the thigh.

Thigh should be pulled straight

back and not drift to outside.

Hold 20-30 seconds. For varia-

tion, grab opposite ankle (i.e.,

grab right ankle with left hand).

Do two to three repetitions per

leg.

Achilles Stretch

Face the wall with your left

foot ahead of your right, toes

straight ahead. Bend both

knees, press your hips forward,

and lean into the wall. Keep

both heels down and both

knees in line with your feet.

Hold for 20 seconds; repeat

three to ﬁve times with each

leg.

Calf Stretch

Face a solid structure such as

a wall with your left foot ahead

of your right, toes straight

ahead. Bend your left knee,

press your hips forward, and

lean into the wall. Keep both

heels down, your right leg

straight, and you left knee

over your ankle. Hold for 20

seconds; repeat three to ﬁve

times with each leg.

WARNING!

Before beginning this or any exercise program, you should consult your physician.

This is especially important for individuals over the age of 35 or individuals with pre-existing
health problems.

Содержание Charger

Страница 1: ...nual SERIAL TAG IS LOCATED ON THE FRAME Model Name Charger Date of Purchase Serial Number Customer Service 1 800 750 IRON 1 800 750 4766 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com Charger Recumbent Bike ...

Страница 2: ...on 3 Parts Identifier 5 Assembly 7 Console Instructions 13 Monitoring Your Heart Rate 20 Warm Up Exercises 22 General Instructions 25 Moving Instructions 26 Parts List 27 Exploded View 28 Warranty Information 29 Table of Contents ...

Страница 3: ...t be placed under the unit to protect floor or carpet and for easier cleaning 4 Follow safety information in regards to plugging in your unit Do not run the power cord underneath your unit Do not operate the unit with a damaged or frayed power cord 5 Wear comfortable good quality walking or running shoes and appropriate clothing Do not use the unit with bare feet sandals socks or stockings 6 Alway...

Страница 4: ...dication will have on your exercise heart rate If you have heart problems you are not active and or are over the age of 35 years do not use the pre set programs or start an exercise program without first contacting and receiving approval from your physician To avoid the risk of electrical shock always keep the console dry Do not spill liquids on the console Ironman Fitness recommends a sealed wate...

Страница 5: ...ube INSTRUCTIONS FOR ASSEMBLY Unpack the box in a clear area Check to make sure all components are present and in good condition Do not dispose of the packing material until the assembly is completed Tools have been provided for you to use when assembling this product Locate the hardware pack and identify the following parts required for assembly ...

Страница 6: ... FOR ASSEMBLY Unpack the box in a clear area Check to make sure all components are present and in good condition Do not dispose of the packing material until the assembly is completed Tools have been provided for you to use when assembling this product ...

Страница 7: ...t should be placed as close as possible to its final location If you are missing any parts please call Ironman Fitness at 1 800 750 4766 Tools have been provided to assist with prod uct assembly Assembly Figure 1 Step 1 Secure front stabilizer bar B to main frame A1 using two bolts N8 spring washers N2 and two washers N3 Note For identification purposes the front stabilizer has transport wheels in...

Страница 8: ... secured Be careful not to pinch wires Figure 3 D I A26 A25 A21 N1 N2 N3 A1 A23 Figure 4 Step 1 Locate main support tube D and main support tube cover I Slide main tube cover up the main support tube Step 2 Connect hand pulse sensor wire front A25 coming from main support tube to hand sensor wire middle A21 coming from the main frame Connect power wire A26 coming from main support tube D to power ...

Страница 9: ...e A24 to sensor wire E2 1 and side handlebar J R onto sliding track A9 Secure using three bolts N7 Figure 5 G N7 J L E2 2 A9 A24 A2 N1 N3 Figure 6 Step 1 Connect sensor wire E2 2 to sensor wire A24 and side handlebar J L onto sliding track A9 Secure using three bolts N7 Step 2 Locate seat pad G and secure onto sliding track A9 with four screws N1 and four washers N3 Figure 6 ...

Страница 10: ...ecure to the middle of the main support tube D using two screws K3 Place water bottle Z2 into water bottle holder K1 Note Screws K3 will be located in the same bag as the water bottle holder Figure 7 E N9 N5 D Figure 8 Step 1 Locate small handlebar E and attach onto the iron plate of the console tube D and use two bolts N5 and two washers N9 to secure tightly Figure 8 ...

Страница 11: ...will clip to the frame as you slide it on Figure 9 11 Assembly Figure 10 Step 1 Thread the right pedal L R into the right crank area of main frame A1 Secure in place by turning it clockwise to tighten Note Right pedal L R is marked with an R Step 2 Thread the left pedal L L into the left crank area of main frame A1 Secure in place by turning it counter clockwise to tighten Note Left Pedal L L is m...

Страница 12: ...12 Assembly CONGRATULATIONS You have completed assembly of your Charger Recumbent Bike ...

Страница 13: ...eset all values entered back to default settings START STOP This button is used to start or stop training BODY FAT This button is used to start or stop body fat testing RECOVERY This button is used to test heart rate recovery feature of the console refer to Console Top Bottom KM ML switch To find the KM ML switch you must first remove the back of console from the unit to see the switch User may se...

Страница 14: ...n the knob the time will change in 1 minute increments and can range from 1 00 min to 99 00 mins SPEED Displays current training speed from 0 0 to maximum 99 9 KM or MPH RPM Displays current training revolutions per minute DISTANCE If a target distance was not selected distance will count up from 0 00 to maximum 99 99 When working out with a target distance distance will count down from target to ...

Страница 15: ...s unplugged TEMPERATURE Screen will display room temperature in sleep mode GENERAL INFORMATION 1 The console will shut down after 4 minutes of no activity and will display room temperature Begin pedaling or press any button to bring console back to operational state 2 To reset console press and hold RESET button for 3 seconds 3 To begin workout without inputting any values Quick Start Mode simply ...

Страница 16: ...ce profile is either created or selected user will select the type of workout desired The available workouts include Manual Preset Watt User and HRC MANUAL PROGRAM After selecting user profile turn the enter knob until Manual is selected and then press it to confirm The manual program allows the user to manually adjust tension settings throughout his her workout The default tension level is 1 You ...

Страница 17: ...console allows user to customize a workout session This program is divided into 15 segments Resistance can be set for each segment The program will be stored in the console s memory after set up After selecting user profile turn the knob until User Program is selected Press the knob to confirm selection The first seg ment will now be flashing in the main window Turn the knob to increase or decreas...

Страница 18: ...ge which must be entered correctly into your user profile See MONITORING YOUR HEART RATE section for more information After selecting user profile turn the knob until HRC is selected Press the knob to confirm selection Turn the knob to select desired HRC Program There are four different programs heart rate 55 HRC Heart Rate Control 75 HRC 90 HRC and Target HRC user specifies the percentage of maxi...

Страница 19: ... BMI After BODY FAT testing is completed press the BODY FAT button to continue workout Note For a more accurate reading hold the hand grips with both hands This is especially important in Heart Rate Mode or when performing Body Fat or Fitness Test Body Type Female Male Athlete 17 10 Lean 17 22 10 15 Average 22 25 15 18 Above Avg 25 29 18 20 Overweight 29 35 20 25 Obese 35 25 Body Fat Body Type Ran...

Страница 20: ... fitness During your first several months of exercising the AHA recommends aiming for the lower part of the target heart rate zone 60 then gradually progressing up to 75 According to the AHA exercising above 75 of your maximum heart rate may be too strenu ous unless you are in top physical condition Exercising below 60 of your maximum will result in minimal cardiovascular conditioning Check your p...

Страница 21: ...ing range Fat burning range 20 25 30 35 40 45 50 55 60 65 AGE 200 195 190 185 180 175 170 165 160 155 170 166 162 157 153 149 145 140 136 132 150 146 143 139 135 131 128 124 120 116 120 117 114 111 108 105 102 99 96 93 TARGET HEART RATE ZONE Monitoring Your Heart Rate 21 ...

Страница 22: ...ide until you feel a stretch in your back or hip Hold for 30 60 seconds or until muscles feel looser Repeat on opposite side Knees to Chest Lie on your back Bend your knees and lift your feet off the ﬂoor Grasp your knees with your arms and pull your knees toward your chest Hold for 20 seconds Repeat three to ﬁve times Cat and Camel Rest on your hands and knees Round your back by contracting your ...

Страница 23: ...ﬁve times with each leg Groin Adductors Stretch Sitting with your back straight bring the soles of your feet together Let your knees lower toward the ﬂoor Hold for 30 60 seconds or until muscles feel looser One Arm Pectoralis Stretch Stand against an immobile structure like a wall or a tree While facing the wall raise your right hand out to your side at chest height palm against the wall Turn your...

Страница 24: ...toes straight ahead Bend both knees press your hips forward and lean into the wall Keep both heels down and both knees in line with your feet Hold for 20 seconds repeat three to ﬁve times with each leg Calf Stretch Face a solid structure such as a wall with your left foot ahead of your right toes straight ahead Bend your left knee press your hips forward and lean into the wall Keep both heels down...

Страница 25: ...e the seat up and down until desired position is found When desired position is found pull the adjustment handle back into the upward position How To Adjust The Backrest Push the bar located underneath the seat backward to adjust the backrest to desired position Release the bar when desired position is found For Cosmetic Purposes Only ATTENTION ...

Страница 26: ...26 ...

Страница 27: ...A N O G A X E H W E R C S 4 4 5 1 0 2 0 3 4 3 1 A 1 K C A B R A B E L D N A H T F E L R O F R E L L O R T N O C 9 3 6 0 0 3 2 3 2 3 E 2 5 3 1 A T U N 2 6 5 1 0 2 0 3 5 3 1 A 1 T F E L D R A O B T I U C R I C C I T S A L P 6 5 7 0 0 7 0 3 3 3 E 1 L E E H W Y L F 4 0 1 0 0 1 1 3 4 1 A 1 T N O R F R A B E L D N A H T H G I R R O F R E L L O R T N O C 0 4 6 0 0 3 2 3 1 4 E 3 3 X 3 1 X 0 1 T A L F R E ...

Страница 28: ...28 Exploded View ...

Страница 29: ...s a defect has not been repaired or the Product is deemed non repairable by Ironman technical service and support staff Ironman based on a case by case review may opt to replace the Product or recommend an alternate resolution such as a warranty buy out Product cost subject to deduction of a reasonable charge for usage or a credit Ironman as a manufacturer reserves the right to replace the Product...

Страница 30: ...30 Notes ...

Страница 31: ...31 Notes ...

Страница 32: ... 4766 Ironman Fitness 4009 Distribution Drive Suite 250 Garland TX 75041 www ironmanfitness com Ironman Ironman Triathlon and M dot are registered trademarks of the World Triathlon Corporation This product is licensed by the Ironman Triathlon ...

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