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The following guidelines will help you to plan your
exercise program. For more information about exer-
cise, consult your physician or obtain a reputable
book. 

EXERCISE INTENSITY

Whether your goal is to burn fat or to 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 and aerobic 
exercise.

To find the proper heart rate for you, first find your age
at the bottom of the chart (ages are rounded off to the
nearest ten years). Next, find the three numbers
above your age. The three numbers define your Òtrain-
ing zone.Ó The lowest two numbers are recommended
heart rates for fat burning; the highest number is the
recommended heart rate for aerobic exercise.

You can measure your heart rate using the pulse sen-
sor on the console (see step 4 on page 10).

Burning Fat

To burn fat effectively, you must exercise at a relatively
low intensity level for a sustained period of time. During
the first few minutes of exercise, your body uses easily
accessible 

carbohydrate calories

for energy. Only after

the first few minutes 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 number in your training zone.

For maximum fat burning, adjust the intensity of your
exercise until your heart rate is near the middle of your
training zone.

Aerobic Exercise

If your goal is to strengthen your cardiovascular sys-
tem, your exercise must be Òaerobic.Ó Aerobic exercise
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.

WORKOUT GUIDELINES

Each workout should include the following three
important parts: (1) a warm-up, (2) training zone exer-
cise, and (3) a cool-down. 

A Warm-Up

ÑBegin each workout with five to ten min-

utes of stretching and light exercise to warm up. A
proper warm-up increases your body temperature,
heart rate and circulation in preparation for exercise.

Training Zone Exercise

ÑAfter warming up, increase

the intensity of your exercise until your heart rate is in
your training zone for 20 to 30 minutes. Breathe regu-
larly and deeplyÑnever hold your breath.

A Cool-down

ÑFinish each workout with 5 to 10 min-

utes of stretching. This will increase your flexibility and
will help to prevent post-exercise problems.

EXERCISE FREQUENCY

To maintain or improve your condition, plan three work-
outs each week, with at least one day of rest between
workouts. After a few months of regular exercise, you
may complete up to five workouts each week if
desired. Remember, the key to success is make exer-
cise a regular and enjoyable part of your everyday life.

CONDITIONING GUIDELINES

WARNING:

Before beginning

this or any exercise program, consult your
physician. This is especially important for
individuals over the age of 35 or individuals
with pre-existing health problems.

The pulse sensor is not a medical device.
Various factors, including the user's move-
ment, may affect the accuracy of heart rate
readings. The pulse sensor is intended only
as an exercise aid in determining heart rate
trends in general.

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Страница 1: ...guarantee complete satisfaction through direct assistance from our factory TO AVOID DELAYS PLEASE CALL OUR TOLL FREE CUS TOMER HOT LINE The trained technicians on our customer hot line will provide i...

Страница 2: ...PRECAUTIONS 3 BEFORE YOU BEGIN 4 ASSEMBLY 5 HOW TO USE THE EXERCISE CYCLE 9 MAINTENANCE AND STORAGE 11 CONDITIONING GUIDELINES 12 PART LIST 14 EXPLODED DRAWING 15 ORDERING REPLACEMENT PARTS Back Cove...

Страница 3: ...appropriate clothing when exercising do not wear loose clothing that could become caught on the exercise cycle 8 Always wear athletic shoes when using the exercise cycle 9 Always keep your back straig...

Страница 4: ...uestions please call our Customer Service Department toll free at 1 800 999 3756 Monday through Friday 6 a m until 6 p m Mountain Time excluding holidays To help us assist you please mention the produ...

Страница 5: ...l parts used in assembly The number in parenthesis below each drawing refers to the key number of the part from the PART LIST on page 14 the second number refers to the quantity needed for assembly No...

Страница 6: ...ree M10 x 19mm Button Head Screws 25 and three M10 Split Washers 26 4 2 25 25 10 26 26 26 56 13 1 58 2 Hold the Console Plate 11 near the Handlebar Post 2 as shown and feed the Resistance Cable 10 dow...

Страница 7: ...the Right Pedal Strap not shown in the same way 45 34 Tab 29 16 3 24 41 41 24 14 30 1 7 5 Attach the Handlebar 4 to the Handlebar Post 2 with two M10 x 19mm Button Head Screws 25 and two M10 Split Was...

Страница 8: ...the floor or carpet Note There may be some hardware left over after assembly is completed 8 The Console 8 requires two AA batteries not included alkaline batteries are recommended Slide off the Batter...

Страница 9: ...a manual mode and three moti vational pacer programs Each pacer program is designed to guide you through an effective work out by pacing your exercise As you exercise seven monitor modes will provide...

Страница 10: ...ch program you have select ed To select the manual mode press the program button until the program indicator disappears The programs will be select ed in the following order program 1 program 2 progra...

Страница 11: ...ore accurate when worn on the left ear lobe and when the user is sitting still For the best results it is recommended that you stop pedaling when using the pulse sensor After you have measured your he...

Страница 12: ...et and retighten the Screw Turn the Crank for a moment Repeat until the console dis plays correct feedback When the Reed Switch is cor rectly adjusted reattach the Left Side Shield and the Left Pedal...

Страница 13: ...st be aerobic Aerobic exercise 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 o...

Страница 14: ...t 24 7 M8 Nylon Locknut 25 5 M10 x 19mm Button Head Screw 26 5 M10 Split Washer 27 1 Right Pedal Strap 28 1 Right Pedal 29 1 Crank Pulley 30 1 Seat Post Shield 31 1 Crank Bearing Assembly 32 1 Battery...

Страница 15: ...1 46 24 24 1 53 49 58 25 26 26 22 22 18 10 2 8 25 26 25 26 5 4 9 16 3 41 41 24 24 15 7 22 47 48 48 46 35 31 24 29 45 34 22 50 13 14 31 23 29 28 27 19 30 32 55 37 36 38 39 55 33 33 42 36 37 43 44 38 39...

Страница 16: ...any product or damage to a product caused by or attributable to freight damage abuse mis use improper or abnormal usage or repairs not provided by an ICON authorized service center products used for c...

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