Operating The Computer; Exercise Guidelines; Knowing The Basics; A Complete Exercise Program - New Balance 6.0u Owner's Manual

EXERCISE GUIDELINES

IMPORTANT
Please review this section before you begin exercising.
IMPORTANT:
If you are over 35 and have been inactive
for several years, you should consult your
physician, who may or may not recommend a
graded exercise test.
If you are just beginning your exercise program,
your target heart rate range should be roughly at
60% of your maximum heart rate. As you become
more conditioned (or if you are already in good
cardiovascular shape) you can increase your
target heart rate to 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
You should also consult your physician if you
have the following:
• High blood pressure
• High cholesterol
• Asthma
• Heart trouble
• Family history of early stroke or
heart attack deaths
• Frequent dizzy spells
• Extreme breathlessness after mild exertion
• Arthritis or other bone problems
• Severe muscular, ligament or
tendon problems
• Other known or suspected disease
• If you experience any pain or tightness
in your chest, an irregular heartbeat or
shortness of breath, stop exercising
immediately. Consult your physician
before continuing.
• Pregnant
• Balance Impairment
• Taking medications that affect heart rate
14

KNOWING THE BASICS

Physical fitness is most easily understood by
examining its components, or "parts".
There is widespread agreement that these
five components comprise the basics of
physical training:
CARDIORESPIRATORY ENDURANCE – the ability
to deliver oxygen and nutrients to tissues, and to
remove wastes, over sustained periods of time.
Using your New Balance 6.0u will improve this.
MUSCULAR STRENGTH – the ability of a muscle to
exert force for a brief period of time. Upper-body
strength, for example, can be measured by various
weight-lifting exercises.
MUSCULAR ENDURANCE – the ability of a muscle,
or a group of muscles, to sustain repeated contrac-
tions or to continue applying force against a fixed
object. Push ups are often used to test endurance
of arm and shoulder muscles.
FLEXIBILITY – the ability to move joints and use
muscles through their full range of motion. The sit-
and-reach test is a good measure of flexibility of
the lower back and backs of the upper legs.
BODY COMPOSITION – often considered a compo-
nent of fitness. It refers to the makeup of the body
in terms of lean mass (muscle, bone, vital tissue and
organs) and fat mass. An optimal ratio of fat to lean
mass is an indication of fitness, and the right types
of exercises will help you decrease body fat and
increase or maintain muscle mass. To help track
your progress we have provided Workout Progress
Charts on pages 21 and 22.

A COMPLETE EXERCISE PROGRAM

How often, how long and how hard you exercise,
and what kinds of exercises you do should be
determined by what you are trying to accomplish.
Your goals, your present fitness level, age, health,
skills, interest and convenience are among the
factors you should consider. For example, an
athlete training for high-level competition would
follow a different program than a person whose
goals are good health and the ability to meet
work and recreational needs.
Your exercise program should include something
from each of the four basic fitness components

OPERATING THE COMPUTER

WARNING
The batteries must be installed as instructed
on page 8. Do not carry batteries loosely,
such as in a purse or pocket. The batteries
may explode or leak and cause injury if
installed improperly, misused, disposed
of in a fire or recharged.
WARNING
Do not plug AC Adapter into wall until
computer is completely assembled.
Introduction
Your unit is equipped with a programmable
computer to help you track your progress and
motivate you to reach your fitness goals.
This computer provides different programs
designed to tailor to your fitness goals. Simply
choose the program you like, set the time limit and
begin exercising. Your monitor will then show your
approximate pulse, approximate calories burned,
elapsed time, speed and distance traveled.
Functions and Features
QUICK START BUTTON: Allows you to start the
computer without selecting a program. TIME
automatically begins to count up from zero.
Use the ▲ UP and ▼ DOWN buttons to adjust
the resistance.
TIME: Shows your elapsed workout time in minutes
and seconds. Your computer will automatically
count up from 0:00 to 99:59 in one second
intervals. You may also program your computer to
count down from a set value by using the ▲ UP
and ▼ DOWN buttons. If you continue exercising
once the time has reached 0:00, the computer
will begin beeping, and reset itself to the original
time set, letting you know your workout is done.
SPEED: Displays your workout speed in miles
per hour.
DISTANCE: Displays the accumulative distance
traveled during each workout up to a maximum of
99.9 miles. The distance will be displayed in tenths
of a mile.
CALORIES (approximate): Your computer will
estimate the cumulative calories burned at any
given time during your workout. Calorie expenditure
on your computer is based on realistic expectations;
however, your computer is not individually
programmable for all necessary variables to
accurately monitor actual calories burned.
The computer will count up in 0.1 increments. After
the display value reaches 999, it will reset to "0" and
begin counting from 0.1 again.
AGE: Your computer is age-programmable from
10 to 99 years when you choose Program 11 or
Program 12.
Note: This unit is not recommended for children.
The age function is only adaptable to Program 11
or Program 12.
If you do not set an age, this function will always
default to age 25.
PULSE (approximate): Your computer displays your
pulse rate in beats per minute during your workout.
Pulse sensors, located on the handlebars enable
the user to read his/her pulse rate. By grasping the
sensors and holding firmly, the display will read your
pulse rate in the display window. Your pulse will
continue to read as long as your hands stay on
the pulse sensors.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your actual
heart rate. This estimate is not exact and
persons with medical conditions and/or a
specific need for accurate heart rate monitoring
should not rely on the estimations provided.
(continued on next page)
11