Spirit 161168395US Owner's Manual page 19

Fusion Program
In this interval program you will alternate between mid-high intensity cardiovascular
intervals on the bike, strength exercises off of the bike, and low intensity recover y intervals
on the bike. You will need a pair of objects that can be comfortably held in your hands
(dumbbells, water jugs, soup cans, etc.) for 4 of the 5 strength exercises performed in this
program
Press the Fusion key. Press Enter to select the program. The display will prompt you
1.
through the programming.
If Enter was pressed, the Message center will now be blinking a value, indicating your
2.
Age (default is 35). Entering your correct age affects the hear t rate Bar Graph Display
and the Hear t Rate programs. Use the Level Up/Down keys to adjust, then press Enter.
Your age determines your recommended maximum hear t rate. Since the Bar Graph
Display and the Hear t Rate features are based on a percentage of your maximum hear t
rate, it is important to enter the correct age for these features to work properly.
The Message Center will now be blinking a value, indicating your Body Weight. Entering
3.
the correct body weight will affect the calorie count. Use the Level Up/Down keys to
adjust, then press Enter. A note about the Calorie display: No exercise machine can
give you an exact calorie count because there are too many factors which determine
exact calorie burn for a particular person. Even if someone is the exact same body
weight, age and height, their calorie burn may be very different than yours. The Calorie
display is to be used as a reference only to monitor improvement from workout to
workout. The calorie count displayed in this program won't be accurate because the
machine can't calculate calories expended while strength training.
The Message Center will now be blinking the preset top Resistance level of the selected
4.
program (default/mini- mum resistance is Level 5). Use the Level Up/Down keys to
adjust, then press Enter. This value will be the Level for all cardio intervals. The
resistance level can be adjusted at any time during the program.
The Message Center will be blinking the number of intervals desired (default is 10); you
5.
may select 10 (5 cardio & 5 strength), 20 (10 cardio & 10 strength), or 30 (15 cardio & 15
strength). Use the Level Up/Down keys to adjust, then press Enter.
The Message Center will be blinking the desired Interval time (default is 2:00).The time
6.
you select will be the duration of each cardio inter val. Note: As a general rule, the longer
the interval, the less resistance (fitness bike) is required and the more repetitions you
perform, the less weight (dumbbells) you need to use; use the Level Up/Down keys to
adjust, then press Enter.
The Message Center will be blinking the recover y time you desire (default is 0:30) after
7.
completing both the cardio & strength intervals. Use the Level Up/Down keys to adjust,
then press Enter.
CAUTION: the shorter the recovery time, the longer your heart rate will stay elevated; if
you are new to exercise or have recently resumed an exercise program after a
considerable amount of time off, it is recommended that your recovery interval length
either matches or exceeds the length of the cardio interval.
Customer Service 1-888-707-1880
Email: customerservice@dyaco.ca
18
Dyaco Canada Inc. 2014