ASSEMBLY
9
4
2
2
39
3
5
1. Pivot the Scissor Frame (3) and the Frame (1) to
the position shown. Insert the ÒLÓ Pin (54) into the
indicated holes in the Scissor Frame and the Frame
and secure it with a Spring Clip (55) (see the inset
drawing).
Hold one of the Stabilisers (2) against the saddle on
the Frame (1), with the square holes facing away
from the saddle. Attach the Stabiliser with two
Carriage Bolts (5) and two M8 Locknuts (39).
1
5
1
2
Square
Holes
Square
Holes
3
39
54
55
2. Hold the other Stabiliser (2) against the saddle on
the Scissor Frame (3), with the square holes facing
away from the saddle. Attach the Stabiliser with two
Carriage Bolts (5) and two M8 Locknuts (39).
3. Insert the Seat Post (20) into the Frame (1). Align
one of the holes in the Seat Post with the hole in the
Frame. Insert the Seat Pin (16) through the Frame
and the Seat Post to select the desired seat height.
Secure the Seat Pin with a Spring Clip (55).
Make
sure to insert the Seat Pin through one of the
holes in the Seat Post; do not insert the Seat Pin
under the Seat Post.
Next, attach the Seat (21) to the Seat Post (20) with
three Seat Washers (47) and three M8 Locknuts
(39). Note: The Seat Washers and Locknuts may be
pre-attached to the bottom of the Seat.
3
21
20
39
47
1
55
16
CONDITIONING GUIDELINES
The following guidelines will help you to plan your
exercise program. Remember that proper nutrition
and adequate rest are essential for successful results.
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, maximum fat
burning, and cardiovascular (aerobic) exercise.
To find the proper heart rate for you, first find your age
near 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 are your Òtraining
zone.Ó The lowest number is the recommended heart
rate for fat burning; the middle number is the heart
rate for maximum fat burning; the highest number is
the heart rate for aerobic exercise.
Burning Fat
To burn fat effectively, you must exercise at a rela-
tively 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 Òaerobic.Ó 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-second 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.)
WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up
, consisting of 5 to 10 minutes of stretch-
ing and light exercise. A proper warm-up increases
your body temperature, heart rate, and circulation in
preparation for exercise.
Training zone exercise
, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone. (During the first few weeks of your exercise pro-
gram, do not keep your heart rate in your training
zone for longer than 20 minutes.)
A cool-down
, with 5 to 10 minutes of stretching. This
will increase the flexibility of your muscles and will
help to prevent post-exercise problems.
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.
Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the
packing materials until assembly is completed.
Assembly requires the included allen wrench ,
a phillips screwdriver , and two adjustable wrenches .
55
