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ASSEMBLY
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
1. Remove the Lock Pin (47) from the bracket at the
rear of the Seat Frame (30). Carefully unfold the
exercise cycle until the Frame (16) and the Seat
Frame are in the position shown.
Insert the Lock Pin (47) into the hole in the indicat-
ed bracket on the Frame (16).
2. Identify the Front Stablizer (19), which is the narrow-
er Stabilizer. Insert a Stabiliser Cap (20) into each
end of the Front Stabiliser. Note: Stabiliser Caps
may already be attached.
Attach the Front Stabiliser (19) to the indicated brack-
et on the Frame (16) with two Carriage Bolts (37),
two Curved Washers (45), and two Acorn Nuts (46).
3. Insert a Stabiliser Cap (20) into each end of the
Rear Stabiliser (4). Note: Stabiliser Caps may
already be attached.
Attach the Rear Stabiliser (4) to the indicated brack-
et on the Seat Frame (30) with two Carriage Bolts
(37), two Curved Washers (45), and two Acorn Nuts
(46).
.
1
47
16
30
2
46
45
46
45
37
20
19
3
46
30
45
46
45
4
20
37
4
CONDITIONING GUIDELINES
WARNING:
,
or any exercise program, consult your physi-
cian. This is especially important for individu-
als over the age of 35 or individuals with pre-
existing health problems.
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 burn-
ing, and cardiovascular (aerobic) exercise.
16
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 are your "training
zone." The lowest number is the recommended heart
rate for fat burning, the middle number is the recom-
mended heart rate for maximum fat burning, and the
highest number is the recommended 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 maxi-
mum fat burning, adjust the intensity of your exercise
until your heart rate is near the middle number in your
Before beginning this
training zone as you exercise.
Aerobic Exercise
If your goal is to strengthen your cardiovascular sys-
tem, your exercise must 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 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
as you exercise.
HOW TO MEASURE YOUR HEART RATE
To measure your heart
rate, first exercise for
at least four minutes.
Then, stop exercising
and place two fingers
on your wrist as
shown. Take a six-sec-
ond 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 stretching
and light exercise. A proper warm-up increases your
body temperature, heart rate, and circulation in prepa-
ration 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.
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