7
10
4. Refer to drawing 4A. The Console (58) requires two
“AA” batteries (not included). Alkaline batteries are
recommended. Press two batteries into the battery
clip under the Console. Make sure that the negative
(–) ends of the batteries are touching the springs.
Refer to drawing 4. Insert the console wire through
the Handlebar Post (4). Attach the Console (58) to the
Handlebar Post with four Console Screws (12).
Connect the console wire to the Reed Switch Wire
(60) at the top of the Handlebar Frame (2). Insert the
Handlebar Post (4) into the Handlebar Frame. Be care-
ful to avoid pinching the wires. Attach the Handle-
bar Post with two 3/8” x 3 1/2” Screws (55), two M10
Flat Washers (57), and two 3/8” Nylon Locknuts (56).
5. Refer to drawing 5. Remove the four round stickers
from the Handlebar Bracket (10) and the Handlebar
Post (4). Attach the Handlebar Bracket to the
Handlebar Post with two 1/4” x 1” Screws (54) and
the two M12 OD Flat Washers (73). Make sure that
the square hole is on the left side. Note: This step
shows how to assemble the Resistance Dial (11) on
the right side of the Handlebar Post. To assemble the
Resistance Dial on the left side, reverse the orienta-
tion of the Resistance Bracket, 3/8” x 6” Carriage Bolt
(16), M10 Star Washer (14), and Resistance Dial.
Hold the lower end of the Left Handlebar (5) inside
the Handlebar Bracket (10). Insert the 3/8” x 6”
Carriage Bolt (16) into the Handlebar Bracket and
through the Left Handlebar. Hold the Right Handlebar
(6) inside the Handlebar Bracket. Insert the Carriage
Bolt until the head of the Carriage Bolt is resting in
the square hole in the Handlebar Bracket. Slide the
M10 Star Washer (14) onto the Carriage Bolt. Tighten
the Resistance Dial (11) onto the Carriage Bolt.
Align the holes in the Handlebars (5, 6) with the hole
in the Handlebar Post (4). Insert the Lock Pin (53)
through the Handlebars and the Handlebar Post. Be
careful not to damage the wire inside the Handlebar
Post.
6. Insert the Seat Post (3) into the Frame (1). Align one
of the holes in the Seat Post with the hole in the
Frame. Insert the Seat Knob (37) into the Frame and
the Seat Post, and tighten the Seat Knob into the
Frame. Make sure to insert the Seat Knob through
one of the holes in the Seat Post; do not insert
the Seat Knob under the Seat Post.
Attach the Seat (36) to the Seat Post (3) with four M8
Nylon Locknuts (46) and four 5/16” Flat Washers (26).
(Note: The Nylon Locknuts and Flat Washers may be
preattached to the bottom of the Seat.)
5
6
CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
EXERCISE INTENSITY
Whether your goal is to burn fat or strengthen your
cardiovascular system, the key to achieving the
desired results is to exercise with the proper intensity.
The proper intensity level can be found by using your
heart rate as a guide. The chart below shows recom-
mended heart rates for fat burning, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
near the top of the chart (ages are rounded off to the
nearest ten years). Next, look below your age and
find the three numbers in grey boxes. The three num-
bers are your “training zone.” The lowest number is
the recommended heart rate for fat burning; the mid-
dle number is the recommended heart rate for maxi-
mum fat burning; the highest number is the recom-
mended heart rate for aerobic exercise.
Fat Burning
To burn fat effectively, you must exercise at a relative-
ly low intensity level for a sustained period of time.
During the first few minutes of exercise, your body
uses easily accessible carbohydrate calories for ener-
gy. 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 num-
ber in your training zone as you exercise.
For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle num-
ber in your training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be “aerobic.” Aerobic exer-
cise is activity that requires large amounts of oxygen
for prolonged periods of time. This increases the
demand on the heart to pump blood to the muscles,
and on the lungs to oxygenate the blood. For aerobic
exercise, adjust the intensity of your exercise until
your heart rate is near the highest number in your
training zone.
HOW TO MEASURE YOUR HEART RATE
To measure your heart rate, first exercise for at least
four minutes. Then, stop exercising and place two fin-
gers on your
wrist as
shown. Take a
six-second
heartbeat
count, and
multiply the
result by 10 to
find your heart
rate. For
example, if
your six-sec-
ond heartbeat
count is 14, your heart rate is 140 beats per minute.
(A six-second count is used because your heart rate
will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensi-
ty of your exercise by changing your pedalling speed,
adjusting the pedalling resistance, or using the han-
dlebars in the dual-motion position.
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart
rate, and circulation in preparation for strenuous exer-
cise. (See SUGGESTED STRETCHES on page 11.)
WARNING: Before beginning this or any exer-
cise program, consult your physician. This is
especially important for persons over the age
of 35 or persons with pre-existing health
problems.
Do not allow children on or
around machine.
Keep hands and feet away
from moving parts and contact
points.
Read owner's manual and
follow instructions.
58
12
4
2
10
16
Square Hole
4
5
36
46
26
26
3
1
37
6
53
11
14
54
73
55
57
56
4
58
Batteries
Console Wire
Console
Wire
60
4A
