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WORKOUT GUIDELINES
Each workout should include the following three parts:
A warm-up, lasting 5 to 10 minutes. Begin with slow,
controlled stretches, and progress to more rhythmic
stretches to increase the body temperature, heart rate,
and circulation in preparation for strenuous exercise.
Training zone exercise, consisting of 20 to 30 min-
utes of exercising with your heart rate in your training
zone.
A cool-down, with 5 to 10 minutes of stretching.
Thorough stretching helps to offset problems caused
PART LISTÑModel No. 831.290841
Key
Part
No. Qty.
No.
Description
1
1
NSP
Frame
2
1
136462
Left Leg
3
1
138463
Right Leg
4
1
138464
Rocker Arm
5
1
137827
Left Upright
6
1
136822
Right Upright
7
1
138490
Link Plate
8
2
138465
Handle
9
1
130165
Electronic Monitor
10
1
016028
Adhesive Tool Clip
11
1
138466
Magnet
12
1
131101
Reed Switch Wire
13
2
138468
Link Arm
14
2
NSP
Link Arm Joint
15
4
138469
Small Bronze Bushing
16
1
110468
Lock Washer
17
4
138488
Large Bronze Bushing
18
1
138470
ÒDÓ Bushing
19
1
138471
Crossbar Cover
20
1
138472
Left Leg Cover
21
1
138473
Right Leg Cover
22
2
136603
Axle Cover
23
4
012139
1/4Ó Locknut
24
1
138550
Left Axle Spacer
25
1
138474
Right Axle Spacer
26
2
138475
Rocker Arm Spacer
Note: Ò#Ó refers to a non-illustrated part. Specifications are subject to change without notice. See the back cover
of this manual for information about ordering replacement parts.
when you stop exercising suddenly. Stretching for
increased flexibility is also most effective after exercis-
ing. A proper cool-down should leave you relaxed and
comfortably tired.
EXERCISE FREQUENCY
To maintain or improve your condition, plan three
workouts each week, with at least one day of rest
between workouts. After a few months of regular exer-
cise, you may complete up to five workouts each
week, if desired.
Remember, the key to success is make exercise a
regular and enjoyable part of your everyday life.
Key
Part
No. Qty.
No.
27
1
136612
28
1
136600
29
4
013300
30
2
138476
31
2
133072
32
1
136326
33
2
119994
34
6
123116
35
1
127896
36
2
103903
37
2
013359
38
3
100553
39
2
014080
40
2
013601
41
2
012149
42
2
052014
43
2
014132
44
1
100151
45
2
136836
46
8
138271
47
2
136837
48
2
127597
49
1
136967
50
4
122794
51
2
138477
#
1
138192
10
Description
Right Pedal Cover
Left Pedal Cover
#8 x 3/4Ó Screw
Resistance Cylinder
Tree Fastener
Lock Knob
Button Head Screw
Upright Endcap
1/2Ó x 2Ó Bolt
1/2Ó Axle Cap
1/2Ó x 3 3/4Ó Bolt
1/2Ó Nylon Locknut
1/2Ó Flat Washer
Wheel Screw
3/8Ó Nylon Locknut
Wheel
3/8Ó Flat Washer
5/8Ó Axle Cap
Frame Endcap
#8 x 1/2Ó Screw
Handle Grip
Double Tree Fastener
Star Washer
1/4Ó Button Head Screw
3/8Ó Axle Cap
UserÕs Manual
R0497A
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