E R C I S I N G, T E R, I N T E N a N C E

ADJUSTING PEDALLING RESISTANCE

Adjust resistance by turning the knob below the meter. To increase resistance, turn clockwise (+), to decrease resistance turn counterclockwise (-).

E X E R C I S I N G

Working out using a recumbent cycle is excellent aerobic exercise, the principle being that the exercise should be suitably light, but of long duration. Aerobic exercise is based on improving the body’s maximum oxygen uptake, which in turn improves endurance and fitness. The ability of the body to burn fat as a fuel is directly dependent on its oxygen-uptake capacity. Exercise of long duration within a pulse range that is about 50-60

%of the maximum pulse burns effectively fat, i.e helps you lose weight. Exercise in a range that is about 70-80 % of the maximum develops the heart and respiratory system, and overall endurance, i.e. it improves your condition. If you don’t know your own maximum pulse rate you can use the following formulae as a guideline:

WOMEN: 226 - AGE, MEN: 220 – AGE

However, it is advisable to make sure by consulting your doctor. For example, to lose weight, a

50-year-old man should exercise at a resistance and pedalling speed that raise his pulse to about 85-105 beats/min.

It is important to monitor your heart rate throughout the exercise session. Many people begin an exercise program too zealously and discontinue because it becomes too difficult. Aerobic exercise should above all be pleasant. You should perspire, but you should not get out of breath during the workout. You must, for example, be able to speak and not just pant while pedalling. You should exercise at least three times a week, 30 minutes at a time, to reach a basic fitness level. Maintaining this level requires a few exercise sessions each week. Once the basic condition has been reached, it is easily improved, simply by increasing the number of exercise sessions. Exercise is always rewarding for weight loss, because it is the only way of increasing the energy spent by the body. This is why it is always worthwhile to combine regular exercise with a healthy diet. A dieter should exercise daily -

at first 30 minutes or less at a time, gradually increasing the daily workout time to one hour. You should start slowly at a low pedalling speed and low resistance, because for an overweight person strenuous exercise may subject the heart and circulatory system to excessive strain. As fitness improves, resistance and pedalling speed can be increased gradually.

G B

O W N E R ' S M A N U A L • F 5 3 0

M E T E R

The user friendly meter of the F 530 recumbent cycles measures time, speed, pulse, estimated energy consumption, and distance. The meter switches on automatically when you first press a key or start pedalling, and switches off when you have not pedalled or pressed any key for about 4 min.

NOTE! Protect the meter from direct sunlight, as it may damage the liquid crystal display. Do not expose the meter to water or severe impacts, as these may also damage the meter.

METER DISPLAYS AND FUNCTIONS

TIME

Displays the elapsed time of the exercise session (00:00-99:59).

SPEED

Displays the current speed in MPH (GB/USA- version) or in km/h (0-99).

PULSE

Displays the pulse value during exercise (40-220 bpm). NOTE! Pulse is measured by sensors in the handle bars. Pulse is measured when the user of F530 is touching both sensors simultaneously. Reliable pulse measurement requires that the skin is constantly touching the sensors and that the skin is slightly moist.

CALORIES

Displays an estimate of kilocalories consumed (0-999.9). This is an approximate calculation determined by the number of crank rotations.

DISTANCE

Displays the distance traveled in miles (GB/USA- version) or in kilometers (0-999.9).

METER KEYS

RESET

Press this key to set all data to zero.

MODE / SCAN

The automatic SCAN-function is always activated in the TIME display: each function is displayed consecutively. Deactivate SCAN by pressing the

MODE / SCAN key.

M A I N T E N A N C E

The Recumbent Cycle F 530 requires very little maintenance. We recommend, however, that you make sure all the fastening screws are tight after approximately one week of use. Turn the cycle on its side and tighten the screws, if necessary. From time to time check that the screws and nuts are tight. Clean the cycle with a damp cloth. Do not use solvents.

Please contact your dealer immediately if you notice any defects or malfunctions while using your equipment. Please state the nature of the problem,