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CONDITIONING GUIDELINES
The following general guidelines will help you to plan
your exercise program. Remember that proper nutri-
tion and adequate rest are essential for successful
results.
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.
EXERCISE INTENSITY
Whether your goal is to burn fat or 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. (This chart
is also found on the console.)
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 your pace or the resis-
tance until your heart rate is near the lowest number
in your training zone as you exercise.
For maximum fat burning, adjust your pace or the
resistance until your heart rate is near the middle
number 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 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 your pace or the resistance 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 fin-
gers on your wrist as shown. Take a six-second heart-
beat count, and
multiply the result
by 10 to find your
heart rate. For
example, if your
six-second heart-
beat count is 14,
your heart rate is
140 beats per
minute. (A six-sec-
ond count is used
because your
heart rate will drop rapidly when you stop exercising.)
Adjust the intensity of your exercise until your heart
rate is at the desired level. You can adjust the intensity
of your exercise by changing your pace or by adjust-
ing the resistance.
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 the
body temperature, heart rate, and circulation in prepa-
ration for strenuous exercise.
12
ASSEMBLY
Assembly requires two people. Place all parts of the AEROFLYER in a cleared area and remove the packing
materials. Do not dispose of the packing materials until assembly is completed.
Read through all steps before beginning assembly. As you assemble the AEROFLYER, make sure that all parts
are oriented as shown in the drawings. Tighten all parts as you assemble them, unless instructed to do other-
wise. Refer to the drawings below to identify the small hardware used in assembly. Note: If a part is not found
in the parts bag, check to see if it has been pre-attached.
Assembly requires the included allen wrench and your own hammer
driver
, and two adjustable spanners
1/4" Lock Washer (39)—4
5/16" Lock Washer (48)—2
3/8" Lock Washer (58)—6
1/4" Nylon Locknut (62)—4
3/8" Nylon Locknut (43)—4
1/4" x 1 1/2" Bolt (63)—4
3/8" x 5 1/2" Screw (42)—2
#8 x 3/4" Screw (23)—1
#8 x 1/2" Screw (21)—8
1. Read all instructions at the top of this page
before beginning assembly.
Refer to the drawing at the right and identify the
Left and Right Uprights (1, 2). Note the location of
the stop rods.
Turn the Crossbar (10) so the Rocker Arm (9) is at
the top. Attach the Crossbar to the Left Upright (1)
with two 3/8" x 4" Screws (44) and two 3/8" Lock
Washers (58). Do not tighten the Screws yet.
Attach the Crossbar to the Right Upright (2) in the
same manner.
, phillips screw-
.
3/8" Flat Washer (60)—2
3/8" Axle Cap (40)—4
Plastic Spacer (41)—2
Bronze Bushing (16)—4
3/8" x 4" Screw (44)—4
5/16" x 2 3/4" Bolt (33)—1
Fig. 1
Stop
2
Rod
9
10
1
58
44
5
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