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iPod
Docking Station
®
Dock Connector Pin
®
iPod Controls
iPod
Controls
®
Audio In Jack
Audio Out Jack
(front of console)
iPod
Controls
®
USING NON-iPod MP3 / CD PLAYERS
®
1
Leave
RUBBER PLUG
at bottom of
DOCKING STATION.
2
To hold your MP3 player in place in the
DOCKING STATION,
iPod is compatible with the
DOCK CONNECTOR PIN
3
Connect the included
AUDIO ADAPTOR CABLE
headphone jack on your CD / MP3 player.
4
Use your CD / MP3 player buttons to adjust song settings.
plug your headphones into the
AUDIO OUT JACK
5
Remove the
AUDIO ADAPTOR CABLE
when not in use.
14
®
iPod
Dock Inserts
Universal MP3 Player
Note: Dock insert sizes
Dock Insert
vary for each iPod.
Rubber Plug
Speakers
Dock Insert
use the
UNIVERSAL MP3 PLAYER INSERT. NOTE:
Only
in the
IPOD DOCKING STATION.
to the
AUDIO IN JACK
on left of the
IPOD DOCKING STATION
and the
NOTE:
if you don't want to use the speakers, you can
on front left side of the console.
CONDITIONING GUIDELINES
ALWAYS CONSULT YOUR PHYSICIAN BEFORE BEGINNING AN EXERCISE PROGRAM
HOW OFTEN? (Frequency of Workouts)
The American Heart Association recommends that you exercise at least 3 to 4 days per week to maintain cardiovascular
fitness. If you have other goals such as weight or fat loss, you will achieve your goal faster with more frequent exercise.
Whether it's 3 days or 6 days, remember that your ultimate goal should be to make exercise a lifetime habit. Many people are
successful staying with a fitness program if they set aside a specific time of day to exercise. It doesn't matter whether it's in
the morning before breakfast, during lunch hour or while watching the evening news. What's more important is that it's a time
that allows you to keep a schedule, and a time when you won't be interrupted. To be successful with your fitness program, you
have to make it a priority in your life. So decide on a time, pull out your day planner and pencil in your exercise times for the
next month!
HOW LONG? (Duration of Workouts)
F
or aerobic exercise benefits, it's recommended that you exercise from between 24 and 60 minutes per session. But start
slowly and gradually increase your exercise times. If you've been sedentary during the past year, it may be a good idea to keep
your exercise times to as little as five minutes initially. Your body will need time to adjust to the new activity. If your goal is
weight loss, a longer exercise session at lower intensities has been found to be most effective. A workout time of 48 minutes
or more is recommended for best weight loss results.
HOW HARD? (Intensity of Workouts)
How hard you workout is also determined by your goals. If you use your treadmill to prepare for a 5K run, you will probably work
out at a higher intensity than if your goal is general fitness. Regardless of your long term goals, always begin an exercise
program at low intensity. Aerobic exercise does not have to be painful to be beneficial! There are two ways to measure your
exercise intensity. The first is by monitoring your heart rate (using the grip pulse handlebars or a wireless chest transmitter -
may be sold separately), and the second is by evaluating your perceived exertion level (this is simpler than it sounds!).
PERCEIVED EXERTION LEVEL
A simple way to gauge your exercise intensity is to evaluate your perceived exertion level. While exercising, if you are too
winded to maintain a conversation without gasping, you are working out too hard. A good rule of thumb is to work to the point
of exhilaration, not exhaustion. If you cannot catch your breath, it's time to slow down. Always be aware of these warning signs
of overexertion.
.
15
2/15/09 11:08 AM
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