INTRODUCTION
TARGET HEART RATE ZONE CHART
T I P S 
STRETCHING
INTRODUCTION
IMPORTANT PRECAUTIONS
ASSEMBLY
BEFORE YOU BEGIN
BIKE OPERATION
What is Target Heart Rate Zone?
Target Heart Rate Zone tells you the number of times per minute your heart needs to beat to achieve a desired workout effect. It is represented as a percentage of the maximum number of times your heart can beat per minute. Target Zone will vary for each individual, depending on age, current level of conditioning, and personal fitness goals. The American Heart Association recommends
100% |
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75% | 15 |
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60% | T | 3 |
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12 | A | 13 | 13 |
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| 0 | 11 |
| G | 5 | 13 |
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MINUTE |
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| 4 | 11 | T | 8 | 12 |
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| 1 | 10 | Z | 4 | 12 |
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| 8 | 10 |
| N | 0 | 11 | |
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BEATS |
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| 10 | 99 |
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AGE 20 25 30 35 40 45 50 55 60 65
STRETCH FIRST
Before using your product, it is best to take a few minutes to do a few gentle stretching exercises. Stretching prior to exercise will improve flexibility and reduce chances of exercise related injury. Ease into each of these stretches with a slow gentle motion. Do not stretch to the point of pain. Make sure not to bounce while doing
these stretches.
1. STANDING CALF MUSCLE STRETCH
Stand near a wall with the toes of your left foot about 18" from the wall, and the right foot about 12" behind the other foot. Lean forward, pushing against the wall with your palms. Keep your heels flat and hold this position for a count of 15 seconds. Make sure that you do not bounce while stretching. Repeat on the other side.
2. STANDING QUADRICEP STRETCH
Using a wall to provide balance, grasp your left ankle with your left hand and hold your foot against the back of your thigh for 15 seconds. Repeat with your right ankle and hand.
IMPORTANT PRECAUTIONS
ASSEMBLY
BEFORE YOU BEGIN
BIKE OPERATION
CONDITIONING TROUBLESHOOTING LIMITED
GUIDELINES & MAINTENANCE WARRANTY
30
example:
For a
the target zone bar. Results: 60% of maximum Hear Rate = 108 Beats Per Minute, 75% of maximum Heart Rate = 135 Beat Per Minute.
Always consult your physician before beginning an exercise program.
3. SITTING HAMSTRING & LOWER BACK MUSCLE STRETCH
Sit on the floor with your legs together and straight out in front of you. Do not lock your knees. Extend your fingers towards your toes and hold for a count of 15 seconds. Make sure that you do not bounce while stretching. Sit upright again. Repeat one time.
31
LIMITED TROUBLESHOOTING CONDITIONING WARRANTY & MAINTENANCE GUIDELINES
7/11/07 1:34:57 PM |