New Balance 5K 5100 Скачать руководство пользователя страница 25 | Manualshive

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Week

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# Of

Workouts

Total

Workout Time

Update once a week

EXERCISE DATA CHARTS

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Содержание 5K 5100

Страница 1: ...OWNER S MANUAL FOR MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR NEW BALANCE 5K 5100 UPRIGHT BIKE 5K 5100 Upright Bike...

Страница 2: ...How Much How Often 16 When to Exercise 16 Measuring Your Heart Rate 17 Clothing 17 Tips to Keep You Going 17 Heart Rate Target Zone Chart 18 Warm Up Cool Down Stretches 19 20 Care Storage 21 Workout P...

Страница 3: ...your breath during an exercise 7 Avoid over training You should be able to carry on a conversation while exercising 8 After an exercise session cool down with slow walking and stretching 9 This equip...

Страница 4: ...ARNING LABEL 1 MAKE SURE HEIGHT ADJUSTMENT KNOB AND T KNOBS ARE SECURE BEFORE BEGINNING EXERCISES WARNING LABEL 2 3 locations UNIT WARNING LABELS SPECIFICATIONS PARTS Water Bottle and Holder Rear Foot...

Страница 5: ...ur serial number and this manual ready when calling for parts Serial _______________________________ Please also provide the following information 1 Name Mailing Address and Telephone Number 2 Date of...

Страница 6: ...ts for foot tubes M8 curved washers and acorn nuts for foot tubes T knob and long sleeve for handlebar T knob and short sleeve for seat post slider M5 x 16mm phillips bolts for water bottle M8 x 20mm...

Страница 7: ...nector from the Main Frame Assembly to the Wire Connector coming out the bottom of the Computer Tube Computer Tube should angle down towards the front of the unit as shown b Insert the Computer Tube i...

Страница 8: ...ith Nuts and Washers removed at the beginning of this step b Slide the Seat Post Slider into the Seat Post and secure using the T Knob Short Sleeve and Washer from the fastener pack Make sure the T Kn...

Страница 9: ...for Computer tucking the Wires inside the Computer Tube Be careful not to pinch the wires c Attach the Computer using the four Phillips Bolts you removed in step a Tighten with the Phillips Screwdriv...

Страница 10: ...62 61 27R 53 58 59 30 32 33 34 30 29 28 1 7 3 4 2 4 5 31 14 15 24 54 23L 69 18 19 56 55 27L 23R 25 60 26 33 73 48 46 46 PART NO DESCRIPTION QTY NB5100 32 water bottle 32 1 NB5100 33 M5 x 16mm phillips...

Страница 11: ...a completely smooth and natural feeling that minimizes the impact on your hips knees and ankles while providing a superior aerobic and muscle toning workout The durable steel frame and front transport...

Страница 12: ...The small heart will begin to blink 3 Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors 4 Refer to the Target Heart Rate Zone Chart found on...

Страница 13: ...your Computer is based on realistic expecta tions however your Computer is not individually programmable for all necessary variables to accurately monitor actual calories burned The Computer will cou...

Страница 14: ...t resistance by pressing the UP or the DOWN button To PAUSE your exercising program press the START button then to resume press the START button again Programs 11 and 12 These unique programs allow th...

Страница 15: ...e 4 minutes The following graphs are all the profiles in the Computer MANUAL RAMP INTERVALS RANDOM ROLLING FITNESS TEST MOUNTAIN VALLEY 60 OF TARGET HEART RATE FAT BURN PLATEAU 85 OF TARGET HEART RATE...

Страница 16: ...d to remove wastes over sustained periods of time Using your bike will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upper body strength for example...

Страница 17: ...m of 20 continuous minutes Of course if that is too much start with a shorter time span and gradually build up to the minimum Then gradually progress until you are able to work aerobically for 20 40 m...

Страница 18: ...b Gently grab both metal pulse sensors on both handlebars Wait 6 seconds c Your estimated heart rate range will be displayed on screen Check the chart on the following page to see if you are within y...

Страница 19: ...3 90 min 9 10 5 min 70 85 25 5 min 35 min 3 105 min 11 12 5 min 70 85 25 5 min 35 min 3 105 min HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS TABLE 1 Maximum Attainable Heart Rate 85 Target Zone 7...

Страница 20: ...when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the othe...

Страница 21: ...gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repe...

Страница 22: ...require minimum maintenance However we recommend the following to keep your unit operating smoothly Use your unit indoors only Wipe all perspiration from your unit with a soft clean cloth after each...

Страница 23: ...a notebook You will find it both informative and motivational to look back at what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourse...

Страница 24: ...23 Resting Heart Rate Calves Thighs Hips Abdomen Waist Weight Date Resting Heart Rate Calves Thighs Hips Abdomen Waist Weight Date ADDITIONAL WORKOUT PROGRESS CHARTS...

Страница 25: ...____ ___________ ___________ ___________ Week Date Of Workouts Total Workout Time ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ ___________ __________...

Страница 26: ...from all defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this ma...

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