Workout Tips; Workout Setup Steps - Johnson C8000 Owner's Manual

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PROGRAM
DESCRIPTION
NAME
TIME
Time Goal sets exercise duration as the workout
GOAL
goal. Once the objective is met, the workout
automatically goes into a cool-down phase and
ends afterward.
DISTANCE Distance Goal is designed to build endurance in
GOAL a certain distance. Once the objective is met,
GOAL+
the workout automatically goes into a cool-down
phase, and ends afterward.
CALORIES Calories Goal is designed to burn a certain
GOAL number of selected calories. Once the objective
is met, the workout automatically goes into a
cool-down phase and ends afterward.
TARGET Target HR is a higher intensity workout for
HR maintaining a heart rate to achieve maximum
exercise results. The user must wear a heart
rate chest strip, or keep hands on contact heart
rate grips continuously. The program adjusts
the intensity level, based on the actual heart
rate, to maintain the rate at 80 percent of the
theoretical maximum.
HEART
RATE+
WEIGHT Weight Loss is a low-intensity workout for
LOSS burning the body's fat reserves. The user must
wear a heart rate chest strip, or keep hands on
contact heart rate grips continuously. The
program adjusts the intensity level, based on
the actual heart rate, to maintain the rate at 65
percent of the theoretical maximum.
FIT TEST Fit Test measures cardiovascular fitness and
can be used to monitor improvements in your
endurance.
DEFAULT PROMPT
TIME INPUT
Time,
20 min
Weight
N/A Distance,
Weight
N/A Calories,
Weight
20 min Age,
HR,
Time,
Weight
20 min Age,
HR,
Time,
Weight
12 min Gender,
Age,
Level,
Weight
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WORKOUT TIPS

1. Johnson Fitness strongly recommends seeing your physician for a complete physical
examination before beginning any fitness program. Know your physician-recommended
heart rate target zone. If, at any time while exercising, you experiences faintness,
dizziness, pain, or shortness of breathe, you must stop immediately.
2. To mount the bike, grasp the front stationary handlebars, sit on the seat and place your
shoes inside the pedal straps. When you are comfortably situated, begin pedaling. To
dismount the bike, stop pedaling, grasp the front stationary handlebars and get off the
seat.
3. The better position for riding the upright bike, the knee should bend slightly when
the pedal is at the lowest point of its rotation. For the recumbent bike, the knees should
have a slight bend at the point of fullest leg extension.
4. It is highly recommended that you always incorporate the warm-up and cool-down
period into your workout. Warm-up brings the heart rate into the lower end of the
target zone and increases respiration and blood flow to working muscles. Cool-down
takes time for a user's heart rate to return to a resting state after vigorous exercise
and reduces the amount of lactic acid in muscle tissue.

WORKOUT SETUP STEPS

Different bike workouts require different setup procedure. This section provides details
for setting up any workout program.
1. Begin to pedal the bike.
2. Use the PROGRAM PLUS™ KEYS to enter the program, or use RIGHT / LEFT ARROW keys
to scroll to desired program. The program name is displayed in the PROMPT AREA.
3. Use the RIGHT / LEFT ARROW keys to scroll to desired parameter values displayed in the
PROMPT AREA.
4. Press the SELECT key to confirm each selection. Follow the steps to set up each workout.
Note: The PROGRAM PLUS™ KEYS with a symbol of plus "
workout options included. Press the key repeatedly to select the desired program.
Or, press the program key once and use RIGHT / LEFT ARROW keys to scroll to the
desired program.
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