9
4
ASSEMBLY
Before you begin assembly, carefully read the
following information and instructions:
• Place all parts of the AIR WALKER in a cleared
area and remove the packing materials.
IMPORTANT: DO NOT REMOVE THE RUBBER
BANDS FROM THE HUB COVERS (see
assembly step 5). Do not dispose of any
packing materials until assembly is completed.
• Use the drawings below to identify the small
hardware used in assembly.
• Read through each assembly step before you
begin.
• Make sure that all parts are oriented as shown in
the drawings. Tighten all parts as you assemble
them, unless instructed to do otherwise.
Assembly requires the following tools:
• the included allen wrench
• your own phillips screwdriver
1.
Before you begin, read the information at the
top of this page.
See figure 1. Find the Left Upright (3). Note:
There is a “TOP LEFT” sticker on the upper
end of the Left Upright.
See figure 1. Slide the Left Upright (3) onto the
Base (1). Thread two 3/8” x 1/2” Screws (24) into
the Left Upright. Do not tighten the Screws yet.
See figure 1. Attach the Right Upright (4) in the
same manner.
Fig. 2
Fig. 1
2.
See figure 2. Hold the Top Frame (2) level, and
insert it into the Left and Right Uprights (3 and 4).
Note: It may be helpful to rock the Top Frame
from side to side slightly as you insert it.
Make sure that the indicated rubber bands are
not pinched between the Top Frame and the
Uprights. Attach the Top Frame with four 3/8” x
1/2” Screws (24).
See figures 1 and 2. Tighten the eight 3/8” x 1/2”
Screws (24).
3
“TOP LEFT”
Sticker
“TOP RIGHT”
Sticker
3
1
24
24
24
4
4
2
Rubber
Band
Rubber
Band
2 1/4" Lower Screw (26)–2
3/8" x 1/2" Screw (24)–8
#8 x 1/2" Screw (31)–8
2" Upper Screw (25)–2
3/8" Curved Washer (27)–4
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition and
adequate rest are essential for successful results.
WHY EXERCISE?
Exercise has proven essential for good health and
general well-being. Regular participation in a well-
rounded exercise program helps to develop a stronger
and more efficient heart, improved respiratory function,
increased stamina and endurance, better weight man-
agement and body fat control, increased ability to deal
with stress, and greater self-esteem and confidence.
EXERCISE INTENSITY
To maximize the benefits of exercising, it is important
to exercise with the proper intensity. The proper inten-
sity level can be found by using your heart rate as a
guide. For effective aerobic exercise, your heart rate
should be maintained at a level between 70% and
85% of your maximum heart rate as you exercise.
This is known as your training zone. You can find your
training zone in the table below. Training zones are
listed according to age and physical condition.
During the first few months of your exercise program,
keep your heart rate near the low end of your training
zone as you exercise. After a few months of regular
exercise, your heart rate can be increased gradually
until it is near the middle of your training zone as you
exercise.
To measure your
heart rate, stop
exercising and
place two fingers
on your wrist. Take
a six-second
heartbeat count,
and multiply the
result by ten to
find your heart
rate. (A six-second
count is used because your heart rate drops quickly
when you stop exercising.) If your heart rate is too
high, decrease the intensity of your exercise. If your
heart rate is too low, increase the intensity of your
exercise.
WORKOUT GUIDELINES
A well-rounded workout includes the following three
phases:
A warm-up phase, lasting 5 to 10 minutes. Begin with
slow, controlled stretches, and progress to more rhyth-
mic stretches. This will increase the body temperature,
heart rate, and circulation in preparation for strenuous
exercise.
A cardiovascular phase, including 20 to 30 minutes
of exercising with your heart rate in your training zone.
A cool-down phase, consisting of 5 to 10 minutes of
stretching. Thorough stretching offsets muscle con-
tractions and other problems caused when you stop
exercising suddenly. Stretching for increased flexibility
is often most effective during this phase. This phase
should leave you relaxed and comfortably tired.
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. Find the best time of day for your
workouts, and then stick with it.
Remember, the key to success is to make exercise a
regular and enjoyable part of your everyday life.
CONDITIONING GUIDELINES
TRAINING ZONE (BEATS/MIN.)
20
25
30
35
40
45
50
55
60
65
70
75
80
85
AGE
CONDITIONED
UNCONDITIONED
133–162
132–160
130–158
129–156
127–155
125–153
124–150
122–149
121–147
119–145
118–144
117–142
115–140
114–139
138–167
136–166
135–164
134–162
132–161
131–159
129–156
127–155
126–153
125–151
123–150
122–147
120–146
118–144
WARNING: Before beginning this or any exercise
program, consult your physician. This is espe-
cially important for individuals over the age of 35
or individuals with pre-existing health problems.
