ProForm Air cycle Owner's Manual page 11

TIGHTENING THE CHAIN
This exercisebike utilizes a high-precision chain which mustbe kept properlyadjusted. If the chain
is
too loose, the fan may be damaged. If the chain is too tight, the bearings may be damaged. Checkthe
chain periodically in the following manner.
1. Remove the right pedal assembly and the right side shield (see the exploded drawing).
2. Check the tightness of the chain. There should be almost no up and down movement in the chain.
3, If the chain is properly adjusted, reattach the right side shield and pedal assembly, If the chain
requires adjustment, remove the fan shield from the front of the bike.
4. Locate the fan adjustment nut. If the chain is loose, turn the nut clockwise until the correct tension
is reached. If the chain is too tight, turn the nut counterclockwise. Be sure the fan is aligned with
the frame, and reattach the fan shield. Reattach the side shield and pedal assembly.
Always check the chain if it slips gr causes excessive noise while pedaling. A few drops of light, multi-
purpose oil should be applied to the chain every three months.
CONDITIONING GUIDELINES
The following guidelines will help you to plan and regulate your personal fitness program. Remember
that adequate rest and good nutrition are also essential to the success of any fitness program. Before
beginning this or any exercise program, consult your physician.
EXERCISE INTENSITY
To maximize the benefits from exercising, your level of exertion must exceed mild demands while
falling short of causing breathlessness and fatigue: The proper level of exertion can be determined
using the heart rate as a guide. For effective aerobic exercise, the heart rate must be maintained at a
level between 70% and 85% of your maximum heart rate. This is your "Training Zone." You can
determine your Training Zonet_y consulting the,table below. Training Zones are listed for both
conditioned and unconditioned persons according to age. Use the column that is appropriate for you.
AGE
20
25
3O
35
40
45
50
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
136-167
I36-166
135-164
134-162
132-161
131-159
129-156
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
133-162
132-160
130-158
129-156
127-155
125-153
124-150
AGE
55
60
65
7O
75
80
85
UNCONDITIONED
TRAINING ZONE
(BEATS/MIN)
127-155
•126-153
125-151
123-150
122-147
120-146
116-144
CONDITIONED
TRAINING ZONE
(BEATS/MIN)
122-149
121-147
119-145
118-144
117-142
115-140
114-139