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BASic OPeRAtiOn
Now that you have established a riding position, take a few minutes to ride the bike and determine that
your position is comfortable. Start pedaling at a slow pace with your toes and knees pointed directly
forward. Hold the grips lightly and in a position that allows your shoulders and upper body to relax.
Pedal easily, at a low resistance, until you feel confident that you could ride in that position for the dura-
tion of your workout.
!
WARNING
IF AT ANY TIME DURING YOUR WORKOUT, YOU FEEL CHEST PAIN, EXPERIENCE SEVER MUS-
CULAR DISCOMFORT, FEEL FAINT, OR ARE SHORT OF BREATH, STOP EXERCISING IMME-
DIATELY. IF THE CONDITION PERSISTS, YOU SHOULD CONSULT YOUR MEDICAL DOCTOR
IMMEDIATELY.
Pedaling resistance is controlled by the tension knob located beneath the handlebar, on the main 1.
“X” part of the frame. Resistance may be changed at any time by turning the tension knob; clock-
wise for more resistance, or counterclockwise for less resistance.
To apply the brake, press down on the tension knob.
2.
Before dismounting, apply the break to stop the flywheel, or increase the resistance and let the 3.
flywheel come to a stop.
To dismount the bike, first loosen each toe cage strap and remove your feet from the pedals, then
4.
step off the bike.
GENERAL EXERCISE GUIDELINES
Setting A gOAL
The first step to a successful exercise program is to set realistic goals and objectives. Do you want an
exercise program that is geared to build muscle, maintain muscle tone, increase aerobic capacity, or
lose weight? In order to ensure that you fully receive all the benefits of a sound exercise program, you
need to first identify the existence (if any) of risk factors that may influence the design of your exercise
program. Based upon a comprehensive analysis of your personal exercise needs and interests, you
should then develop (or have developed for you by a competent or trained professional) an individual-
ized program of exercise that is enjoyable, easy, and yet challenging. Your greatest health benefit will
come from a lifestyle change that encourages a lifetime of physical activity.
One way to guarantee success in reaching your goal is to eat correctly. A well-rounded diet provides the
proteins, carbohydrates, fats, vitamins, minerals, and water necessary for good health. If you are unsure
of your dietary needs, seek the advise of your physician, an exercise professional, or visit your local book-
store for more information on nutrition.
GENERAL EXERCISE GUIDELINES