Related Manuals for Xterra UP150
Summary of Contents for Xterra UP150
- Page 1 Model: 16204761500 UB150 UPRIGHT BIKE OWNER’S MANUAL PLEASE CAREFULLY READ THIS ENTIRE MANUAL BEFORE OPERATING YOUR NEW BIKE ...
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Page 2: Table Of Contents
TABLE OF CONTENTS Before You Begin .................... 3 Important Safety Instructions ................ 4 Important Electrical Informations ............... 5 Important Operation Instructions ................ 5 UB150 Assembly Instructions ................. 9 Operation of Your New Fitness Bike .............. 1 4 Function ....................... 1 5 Program Introduction & Operation .............. 1 6 User Direction ....................... 2 1 General Maintenance ................... 2 2 Exploded View Diagram .................. 23 ... -
Page 3: Before You Begin
BEFORE YOU BEGIN Thank you for choosing the Xterra UB150 Fitness Bike. We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better, look better, and enjoy life to its fullest. It's a proven fact that a regular exercise program can improve your physical and mental health. Too often, our busy lifestyles limit our time and opportunity to exercise. The Xterra UB150 Fitness Bike provides a convenient and simple method to begin your assault on getting your body in shape and achieving a happier and healthier lifestyle. Before reading further, please review the drawing below and familiarize yourself with the parts that are labeled. Read this manual carefully before using the Xterra UB150 Fitness Bike. Although Dyaco Canada Inc. constructs its products with the finest materials and uses the highest standards of manufacturing and quality control, there can sometimes be missing parts or incorrectly sized parts. If you have any questions or problems with the parts included with your Xterra UB150 Fitness Bike, please do not return the product. Contact us FIRST! If a part is missing or defective call us toll free at 1‐888‐707‐1880. Our Customer Service Staff are available to assist you from 8:30 A.M. to 5:00 P.M. (Eastern Time) Monday through Friday. Be sure to have the name and model number of the product available when you contact us. customerservice@dyaco.ca 3 Dyaco Canada Inc 2017 ... -
Page 4: Important Safety Instructions
IMPORTANT SAFETY INSTRUCTIONS WARNING ‐ Read all instructions before using this equipment. Do not operate fitness bike on deeply padded, plush or shag carpet. Damage to both carpet and fitness bike may result. Before beginning this or any exercise program, consult a physician. This is especially important for persons over the age of 35 or persons with pre‐existing health conditions. Keep children under the age of 13 away from this machine. There are obvious pinch points and other caution areas that can cause harm. Keep hands away from all moving parts. Never operate the fitness bike if it has a damaged cord or plug. If the fitness bike is not working properly, call your dealer. Keep the cord away from heated surfaces. Never drop or insert any object into any openings. Do not use outdoors. To disconnect, remove the plug from the outlet. The hand pulse sensors are not medical devices. Various factors, including the user’s movement, may affect the accuracy of heart rate readings. The pulse sensors are intended only as exercise aids in determining heart rate trends in general. Wear proper shoes. High heels, dress shoes, sandals or bare feet are not suitable for use on your fitness bike. Quality athletic shoes are recommended to avoid leg fatigue or injury. This equipment is not intended for use by persons with reduced physical, sensory or mental capabilities, or lack of experience and knowledge, unless they have been given supervision or instruction concerning use of the equipment by a person responsible for their safety. User weight should not exceed: 265 lbs (120 kgs) ... -
Page 5: Important Electrical Informations
IMPORTANT ELECTRICAL INFORMATIONS POWER This product uses an external power supply. The adapter must be plugged into the power jack, located at the rear of the unit near the stabilizer tube. Next, plug the adapter into the appropriate wall outlet. When not in use, it is recommended to unplug the power supply from the wall outlet. IMPORTANT: If the product has been exposed to cold temperatures, allow the product sit in room temperature to warm up before plugging in the adapter. Failure to do so may result in damage to the display or electronic components. IMPORTANT: Do not operate the product if the power supply, its plug, or its cord has been damaged. WARNING! NEVER remove any cover without first unplugging the adapter. If voltage varies by ten percent (10%) or more, the performance of your fitness bike may be affected. Such conditions are not covered under your warranty. If you suspect the voltage is low, contact your local power company or a licensed electrician for proper testing. NEVER expose this fitness bike to rain or moisture. This product is NOT designed for use outdoors, near a pool or spa, or in any other high humidity environment. The operating temperature specification is 40 to 120 degrees Fahrenheit, and humidity is 95% non‐condensing (no water drops forming on surfaces). IMPORTANT OPERATION INSTRUCTIONS NEVER operate this fitness bike without reading and completely understanding the results of any operational change you request from the computer. NEVER use your fitness bike during an electrical storm. Surges may occur in your household power supply that could damage fitness bike components. Unplug the fitness bike during an electrical storm as a precaution. Do not use excessive pressure on console control keys. They are precision set to function properly with little finger pressure. If you feel the buttons are not functioning properly with normal pressure contact Dyaco Canada Inc. customerservice@dyaco.ca 5 ... - Page 6 WARNING DECAL REPLACEMENT The decal shown below has been placed on the bike. If the decal is missing or illegible, please call our Customer Service Department toll‐free at 1‐888‐707‐1880 to order a replacement decal. customerservice@dyaco.ca 6 Dyaco Canada Inc 2017 ...
- Page 7 UB150 PRE‐ASSEMBLY CHECK LIST NO:1 NO:7 NO:76 NO:4 NO:17 NO:2 NO:5 NO:3 NO:9 NO:10 NO:8 NO:6 Part No. Description Q'ty 1 Main frame 1 2 Front stabilizer 1 3 Rear Stabilizer 1 4 1 Front post 5 Handlebar 1 6 computer 1 7 ...
- Page 8 UB150 ASSEMBLY PACK CHECKLIST Part No. Description Q'ty 11 Quick Release Knob 1 13 Spring Washer Φ8 4 15 Allen Bolt M8*75 4 16 Curved Washer Φ8*Φ20 8 18 Allen Bolt M8*16 4 21 T Type Knob 1 37 Clamp Cover 1 78 Allen Key 6mm 1 79 Box Wrench 1 Note: Above parts are all the parts needed to assemble this machine. Before you start to assemble, please check the hardware packing to make sure they are included. ...
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Page 9: Ub150 Assembly Instructions
UB150 ASSEMBLY INSTRUCTIONS 1 FRONT AND REAR STABILIZER Hardware Step 1 4 Allen bolt (#15) 4 Spring washer (#13) 4 Curved washer (#16) Hardware Step1 1. Attach front stabilizer (2) to main frame (1), tighten with 2 sets of Allen bolt (15), spring washer (13) and curved washer (16). 2. Attach rear stabilizer (3) to main frame (1), tighten with 2 sets of Allen bolt (15), spring washer (13) and curved washer (16). 2 CONSOLE SUPPORT ... - Page 10 UB150 ASSEMBLY INSTRUCTIONS 3 HANDLEBAR AND COMPUTER Hardware Step 3 1 T Type Knob (#21) 1 Clamp Cover (#37) 1. Attach handlebar (5) to the front post (4) and tighten with clamp (25), clamp cover (37) and T‐type knob (21). 2. Insert hand pulse wires (20) into the grommet (32) then through the small hole on front post and pull out from top bracket. Attach hand pulse wires (20) and upper computer wire (33) to the computer (6) accordingly. ...
- Page 11 4 SEAT ASSEMBLY Hardware Step 4 1 Quick Release Knob (#11) 1. Attach the seat (8) to seat post (7) and tighten with carriage bolt (47), square plate (48), spacer (49) and club knob (19) which are pre‐assembled on the seat post (7). 2. Insert seat post (7) through cover for seat post (17) and then into main frame (1). Line up the holes and secure seat in position with quick release knob (11). The correct height for seat can be adjusted after the bike is fully assembled. ...
- Page 12 UB150 ASSEMBLY INSTRUCTIONS 5 PEDAL AND BOTTLE HOLDER 1. The left and right pedals (9 &10) are marked “L” & “R”. Attach the straps to the pedals. Connect the right pedal (10) to the crank (38) on the right hand side of the cycle as you sit on it. Repeat for the left pedal (9). Note: The right pedal should be threaded on clockwise and the left pedal on counter‐clockwise. 2. Attach the bottle holder (76) to the front post and tighten with two self‐tapping screws (45) which are pre‐assembled on the front post. customerservice@dyaco.ca 12 ...
- Page 13 6 POWER ADAPTER AND MP3 1. To listen to an MP3 during your workout, connect the MP3 with the computer (6) by using the audio wire (36). Make sure to turn the switch at the back of the computer to activate the speaker. 2. Plug adapter (77) into the power receptacle. customerservice@dyaco.ca 13 Dyaco Canada Inc 2017 ...
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Page 14: Operation Of Your New Fitness Bike
OPERATION OF YOUR FITNESS BIKE GETTING FAMILIAR WITH THE CONTROL PANEL UB150 CONSOLE Key Functions START/STOP: Press to start or stop your exercise program. Press to start body fat measurement. UP: Press UP to increase the target values. Press UP to increase the tension level while you are exercising. Press UP to select your desired program. DOWN: Press DOWN to decrease the preset target values. Press DOWN to decrease the tension level. Press DOWN to select your desired program. ENTER: Press to accept the desired program. Press to accept the target value. ... -
Page 15: Function
FUNCTIONS Time: Shows your elapsed workout time up to 99:00. Counts down from your preset target time to 0:00 during your workout. Speed: Displays between the current speed up to 99.9 KM/H or MILE/H. Distance: Displays the cumulative distance traveled during your workout up to 99.99 KM or MILE. Counts down from your preset target time to 0 KM or MILE during your workout. RPM: Displays the current rotation per minute. Calories: Displays between the cumulative calories burned at any given time during your workout ... -
Page 16: Program Introduction & Operation
PROGRAM INTRODUCTION & OPERATION Manual Program: Manual P1 is a manual program. User can start exercise by pressing START/STOP key. The default resistance level is 3. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance. Operations: 1. Use UP/DOWN keys to select the MANUAL (P1) program. 2. Press the ENTER key to enter MANUAL program. 3. The TIME will flash and you can press UP or DOWN keys to set your exercise TIME. Press ENTER key to confirm your desired TIME. 4. The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to confirm your desired DISTANCE. 5. The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to confirm your desired CALORIES. 6. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired Pulse. 7. Press the START/STOP key to begin exercise. Preset Program: Steps, Hill, Rolling, Valley, Fat Burn, Ramp, Mountain, Intervals, Random, Plateau, Fartlek, Precipice Program. PROGRAM 2 to PROGRAM 13 is the preset programs. Users can exercise with different level of loading in different intervals as the profiles show. Users may exercise in any desirous of resistance level (Adjusting by UP/DOWN keys during the workout) with a period of time or a number of calories or a certain distance. Operations: 1. Use UP/DOWN keys to select one of the above programs from P2 to P13. 2. Press the ENTER key to enter your workout program. 3. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. Press ENTER key to confirm your desired TIME. 4. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your desired DISTANCE. 5. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm your desired CALORIES 6. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired Pulse. 7. Press the START/STOP key to begin exercise. ... - Page 17 User Setting Program: User 1, User 2, User 3, User 4 Program 14 to 17 is the user setting program. Users are free to create the values in the order of TIME, DISTANCE, CALORIES and the resistance level in 10 columns. The values and profiles will be stored in the memory after setup. Users may also change the ongoing loading in each column by UP/DOWN keys, and they will not change the resistance level stored in the memory. Operations: 1. Use UP/DOWN keys to select the USER program from P14 to P17. 2. Press the ENTER key to enter your workout program. 3. The column 1 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your first column of exercise profile. The default level is load 1. 4. The column 2 will flash, and then use the UP/DOWN keys to create your personal exercise profile. Press ENTER to confirm your second column of exercise profile. 5. Follow the above description 5 and 6 to finish your personal exercise profiles. Press ENTER to confirm your desired exercise profile. 6. The TIME will flash and you can press UP or DOWN keys to setting your exercise TIME. 7. Press ENTER key to confirm your desired TIME. 8. The DISTANCE will flash and you can press UP or DOWN keys to setting your target DISTANCE. Press ENTER key to confirm your desired DISTANCE. 9. The CALORIES will flash and you can press UP or DOWN keys to setting your exercise CALORIES. Press ENTER key to confirm your desired CALORIES. 10. The PULSE will flash and then you can press UP or DOWN keys to set your exercise PULSE. Press ENTER key to confirm your desired Pulse. 11. Press the START/STOP key to begin exercise. Heart Rate Control Program: 55% H.R.C., 65% H.R.C., 75% H.R.C., 85% H.R.C., Target H.R.C. Program 18 to Program 22 is the Heart Rate Control Programs and Program 22 is the Target Heart Rate Control program. Program 18 is the 55% Max H.R.C. ‐ ‐ Target H.R. = (220 – AGE) x 55% Program 19 is the 65% Max H.R.C. ‐ ‐ Target H.R. = (220 – AGE) x 65% Program 20 is the 75% Max H.R.C. ‐ ‐ Target H.R. = (220 – AGE) x 75% Program 21 is the 85% Max H.R.C. ‐ ‐ Target H.R. = (220 – AGE) x 85% Program 22 is the Target H.R.C. ‐ ‐ Workout by your target heart rate value. Users can exercise according to your desired Heart Rate program by setting your AGE, TIME, DISTANCE, CALORIES or TARGET PULSE. In these programs, the computer will adjust the resistance level according to the heart rate detected. For example, the resistance level may increase every 20 seconds while the heart rate detected is lower than the TARGET H.R.C. Also the resistance level may decrease every 20 seconds while the heart rate detected is higher than the TARGET H.R.C. Operations: 1. Use UP/DOWN keys to select one of the heart rate control program from P18 to P22. 2. Press the ENTER key to enter your workout program ...
- Page 18 6. The DISTANCE will flash and you can press UP or DOWN keys to set your target DISTANCE. Press ENTER key to confirm your desired DISTANCE. 7. The CALORIES will flash and you can press UP or DOWN keys to set your exercise CALORIES. Press ENTER key to confirm your desired CALORIES. 8. Press the START/STOP key to begin exercise. Body Fat Program: Body Fat Program 23 is a special program design to calculate users’ body fat ratio and to offer a specific loading profile for users. There are 3 body types divided according to the FAT% calculated. Type1: BODY FAT% > 27 Type2: 27 ≥ BODY FAT% ≥ 20 Type3: BODY FAT % < 20 The computer will show the test results of FAT PERCENT Operations: 1. Use the UP/DOWN keys to select the BODY FAT (P23) program. 2. Press the ENTER key to enter your workout program. 3. The HEIGHT will flash and you can press the UP or DOWN keys to set your HEIGHT. Press ENTER key to confirm your HEIGHT. The default HEIGHT is 170cm or 5’07” (5 feet 7 inches). 4. The WEIGHT will flash and you can press UP or DOWN keys to set your WEIGHT. Press ENTER key to confirm your WEIGHT. The default WEIGHT is 70kgs or 155lbs. 5. The GENDER will flash and you can press UP or DOWN keys to select your sex. The number 1 means male and 0 means female. Press ENTER key to confirm your Gender. The default sex is set as 1 (Male). 6. The AGE will flash and you can press the UP or DOWN keys to set your AGE. Press the ENTER key to confirm your AGE. The default AGE is 35. 7. Press the START/STOP key to begin body fat measurement. If the window shows “E” on the window, please make sure your hands are holding the grips well or that the chest belt is touching your body properly. Then press the START/STOP key again to begin body fat measurement. 8. After finishing your measurement, the computer will show the values of FAT PERCENT on the LCD display. 9. Press START/STOP key to begin exercise. customerservice@dyaco.ca 18 ...
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Page 21: User Direction
USER DIRECTION HOW TO USE THE EXERCISE BIKE HOW TO ADJUST THE HEIGHT OF THE SEAT For effective exercise, the seat should be at the proper height. As you pedal, there should be a slight bend in your knees when the pedals are in the lowest position. To adjust the seat, first loosen the adjustment knob a few turns. Next, pull the knob outward, slide the seat post upward or downward to the desired position, and then release the knob. Move the seat post upward or downward slightly to make sure that the knob is engaged in one of the adjustment holes in the seat post. Then, tighten the knob. HOW TO ADJUST HORIZONTAL POSITION OF THE SEAT If you want to adjust horizontal position of the seat, first you can release the club knob. Next, move the seat forward or backward. Then retighten the knob after you find the desired position. HOW TO ADJUST THE PEDAL STRAPS The strap for the pedal is adjustable. Please select the proper holes to fix the straps. HOW TO MOVE THE EXERCISE BIKE The bike can be easily moved from room to room. Grasp the handlebar and pulling back on handles, tip machine towards you. HOW TO LEVEL THE EXERCISE BIKE ... -
Page 22: General Maintenance
GENERAL MAINTENANCE The safety of this product can be maintained only if regular periodic checks are made. Most checks can be performed once a week. However, some checks should be made before each workout, and are indicated as such below. Checks • Check that seat nuts are secure, check before each workout. • Check that pedals are tight, pedals can work loose over time. • Check that stabilizer bolts are tight, check before each workout. • Check that handlebar is secure, if not, tighten, check before each workout. • Should a part become defective, replace it immediately. Do not allow use of the equipment until it has been repaired. Cleaning A damp cloth is sufficient to clean most surfaces of this unit. Be careful not to drip water on the monitor. A mild liquid soap may be added if needed. customerservice@dyaco.ca 22 Dyaco Canada Inc 2017 ... -
Page 23: Exploded View Diagram
EXPLODED VIEW DIAGRAM customerservice@dyaco.ca 23 Dyaco Canada Inc 2017 ... -
Page 24: Parts List
PARTS LIST Key Part Number Description Qty 1 7615001 Main frame 1 2 7615002 Front stabilizer 1 3 7615003 Rear stabilizer 1 4 7615004 Front post 1 5 7615005 Handlebar 1 6 7615006 Computer 1 7 7615007 Seat post 1 8 7615008 Seat 1 9 7615009 Left pedal ... - Page 25 Key Part Number Description Qty 41 7615041 Magnet assembly 1 42L/R 7615042L/R Chain cover (L/R) 1 set 43 7615043 Crank cover 2 44 7615044 Powder bushing 2 45 7615045 Self‐tapping screw 6 46 7615046 Hex Head bolt M8*55 1 47 7615047 Carriage bolt M8*40 1 48 7615048 Square plate 1 49 7615049 Spacer 1 ...
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Page 26: Trouble Shooting
TROUBLE SHOOTING Problem Cause Solution Adapter not plugged in Plug adapter in Ensure the computer wires are Monitor does not display Computer Wires not connected connected properly at the upright and computer Ensure the computer wires are Sensor wire not connected connected properly at the upright No speed or distance displays and the computer on the monitor Sensor wire not working properly Replace sensor wire Monitor not working properly Replace monitor Flywheel not working properly Replace flywheel Ensure the computer wires are No tension Computer wires not connected connected properly properly at the upright and the computer Pulse wire not connected Secure plug wires together Heart rate not displaying Hand pulse defective Replace hand pulse grip Monitor not working Replace Monitor Crank bearing defective Replace crank bearings Grinding Noise ... - Page 27 TRAINING GUIDELINES EXERCISE Exercise is one of the most important factors in the overall health of an individual. Listed among its benefits are: Increased capacity for physical work (strength endurance) Increased cardiovascular (heart and arteries/veins) and respiratory efficiency Decreased risk of coronary heart disease Changes in body metabolism, e.g. losing weight Delaying the physiological effects of age Physiological effects, e.g. reduction in stress, increase in self‐confidence, etc. BASIC COMPONENTS OF PHYSICAL FITNESS There are four all‐encompassing components of physical fitness and we need to briefly define each and clarify its role. Strength is the capacity of a muscle to exert a force against resistance. Strength contributes to power and speed and is of great importance to a majority of sports people. Muscular Endurance is the capacity to exert a force repeatedly over a period of time, e.g. it is the capacity of your legs to carry you 10 Km without stopping. Flexibility is the range of motion about a joint. Improving flexibility involves the stretching of muscles and tendons to maintain or increase suppleness, and provides increased resistance to muscle injury or soreness. Cardio‐Respiratory Endurance is the most essential component of physical fitness. It is the efficient functioning of the heart and lungs AEROBIC FITNESS ...
- Page 28 Progression As your become fitter, a higher intensity of exercise is required to create an overload and therefore provide continued improvement Overload This is where you exercise at a level above that which can be carried out comfortably. The intensity, duration and frequency of exercise should be above the training threshold and should be gradually increased as the body adapts to the increasing demands. As your fitness level improves, so the training threshold should be raised. Working through your program and gradually increasing the overload factor is important. Specificity Different forms of exercise produce different results. The type of exercise that is carried out is specific both to the muscle groups being used and to the energy source involved. There is little transfer of the effects of exercise, i.e. from strength training to cardiovascular fitness. That is why it is important to have an exercise program tailored to your specific needs. Reversibility If you stop exercising or do not do your program often enough, you will lose the benefits you have gained. Regular workouts are the key to success. WARM UP Every exercise program should start with a warm up where the body is prepared for the effort to come. It should be gentle and preferably use the muscles to be involved later. Stretching should be included in both your warm up and cool down, and should be performed after 3‐5 minutes of low intensity aerobic activity or callisthenic type exercise. Warm Down or Cool Down This involves a gradual decrease in the intensity of the exercise session. Following exercise, a large supply of blood remains in the working muscles. If it is not returned promptly o the central circulation, pooling of blood may occur in the muscles Heart Rate As you exercise, so the rate at which your heart beat also increases. This is often used as a measure of the required intensity of exercise. You need to exercise hard enough to condition your circulatory system, and increase your pulse rate, but not enough to strain your heart. Your initial level of fitness is important in developing an exercise program for you. If you are starting off, you can get a good training effect with a heart rate of 110‐120 beats per minute (BPM). If you are fitter, you will need a higher threshold of stimulation. To begin with, you should exercise at a level that elevates your heart rate to about 65 to 70% of your maximum. If you find this is too easy, you may want to increase it, but it is better to lean on the conservative side. As a rule of thumb, the maximum heart rate is 220 minus your age. As you increase in age, so your heart, like other muscles, loses some of its efficiency. Some of its natural loss is won back as fitness improves. ...
- Page 29 The following table is a guide to those who are “starting fitness”. Age 25 30 35 40 45 50 55 60 65 Target heart Rate 10 Second Count 23 22 22 21 20 19 19 18 18 Beats per Minute 138 132 132 126 120 114 114 108 108 Pulse Count ...
- Page 30 Muscle Soreness For the first week or so, this may be the only indication you have that you are on an exercise program. This, of course, does depend on your overall fitness level. A confirmation that you are on the correct program is a very slight soreness in most major muscle groups. This is quite normal and will disappear in a matter of days. If you experience major discomfort, you may be on a program that is too advanced or you have increased your program too rapidly. If you experience PAIN during or after exercise, your body is telling you something. Stop exercising and consult your doctor. WHAT TO WEAR Wear clothing that will not restrict your movement in any way while exercising. Clothes should be light enough to allow the body to cool. Excessive clothing that causes you to perspire more than you normally would while exercising, gives you no advantage. The extra weight you lose is body fluid and will be replaced with the next glass of water you drink. It is advisable to wear a pair of gym or running shoes or “sneakers”. Breathing During Exercise Do not hold your breath while exercising. Breathe normally as much as possible. Remember, breathing involves the intake and distribution of oxygen, which feeds the working muscles. Rest periods Once you start your exercise program, you should continue through to the end. Do not break off halfway through and then restart at the same place later on without going through the warm‐up stage again. The rest period required between strength training exercises may vary from person to person. This will depend mostly on your level of fitness and the program you have chosen. Rest between exercises by all means, but do not allow this to exceed two minutes. Most people manage with half minute to one minute rest periods. customerservice@dyaco.ca 30 Dyaco Canada Inc 2017 ...
- Page 31 STRETCHING Stretching should be included in both your warm up and cool down, and should be performed after 3‐5 minutes of low intensity aerobic activity or callisthenic type exercise. Movements should be performed slowly and smoothly, with no bouncing or jerking. Move into the stretch until slight tension, not pain, is felt in the muscle and hold for 20‐30 seconds. Breathing should be slow, rhythmical and under control, making sure never to hold your breath. HEAD ROLLS SHOULDER LIFTS Rotate your head to the right for one count, Lift your right shoulder up toward your feeling the stretch up the left side of your neck. ear for one count. Then lift your left Next rotate your head back for one count, shoulder up for one count as you lower stretching your chin to the ceiling and letting your right shoulder. your mouth open. Rotate your head to the left for one count, and finally, drop your head to your chest for one count. ...
- Page 32 INNER THIGH STRETCH TOUCHES Sit with the soles of your feet together Slowly bend forward from your waist, with your knees pointing outward. Pull letting your back and shoulders relax as you your feet as close into your groin as stretch toward your toes. Reach down as far possible. Gently push your knees towards as you can and hold for 15 counts. the floor. Hold for 15 counts. CALF / ACHILLES STRETCH HAMSTRING STRETCHES Lean against a wall with your left leg in Sit with your right leg extended. Rest the sole of front of the right and your arms forward. your left foot against your right inner thigh. Stretch Keep toward your toe your right leg straight as far as possible. Hold for 15 counts. Relax and and the left foot on the floor then bend the then repeat with left leg extended. left leg and lean forward by moving your ...
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Page 33: Manufacturer's Limited Warranty
MANUFACTURER’S LIMITED WARRANTY Dyaco Canada Inc. warrants all its fitness bike parts for a period of time listed below from the date of retail sale, as determined by sale receipt. Dyaco Canada Inc.’s responsibilities include providing new or remanufactured parts, at Dyaco Canada Inc.’s option. The warranty period applies to the following components: Limited Warranty Frame 1 Year Parts 1 Year The consumer is responsible for the items listed below: The warranty registration card must be completed and returned to the address listed on the card within 10 days of the original purchase. Proper use of the fitness bike in accordance with the instructions provided in this manual. Proper installation in accordance with instructions provided with the fitness bike and with all local electric codes. ... - Page 34 Please visit us online for information about our other brands and products manufactured and distributed by Dyaco Canada Inc. www.dyaco.ca www.dyaco.ca ...
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