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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.
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.
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
on the left side of the chart (ages are rounded off to
the nearest ten years). Next, find the three numbers
to the right of your age. The three numbers are your
"training zone." The lowest number is the recommend-
ed heart rate for fat burning; the middle number is the
recommended heart rate for maximum fat burning; the
highest number is the recommended heart rate for
aerobic exercise.
To measure your heart rate, first exercise for at least
four minutes. Then, stop pedalling and measure your
heart rate using the pulse sensor on the console.
Burning Fat
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.
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. (See page 11.) 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.
10
4. Attach the Handlebar (5) to the Handlebar Post (14)
with two M10 x 25mm Button Screws (8) and two
M10 Split Washers (31).
5. Press the Side Shield Cover (30) into the Right and
Left Side Shields (1, 2). Make sure the four Tabs (A)
on the Side Shield Cover are securely fastened to
the Side Shields.
Insert the Seat Post (20) into the Frame (15). Make
sure that the Seat Post Bushing (23) is fully seated
in the Frame. Align one of the holes in the Seat
Post with the hole in the Frame. Insert the Seat
Knob (29) 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 (19) to the Seat Post (20) with four
M8 Nylon Locknuts (21) and four M8 Split Washers
(53). (Note: The Nylon Locknuts and Split Washers
may be pre-attached to the bottom of the Seat.)
6. Identify the Left Pedal (28); there is an "L" on the
Left Pedal for identification. Using an adjustable
wrench, tighten the Left Pedal counterclockwise into
the left arm of the Crank (17).
Tighten the Right Pedal (not shown) clockwise into
the right arm of the Crank (17).
4
8
31
5
14
5
30
19
A
2
1
53
53
21
21
20
29
23
15
6
17
28
7
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