1. Step
5.Press ENTER key, (W2) displays “ENTER AGE” and (W1) displays preset age of last operation.
6.Set age of the exerciser by + - keys.
7. Press ENTER key, (W2) displays “SET SEX,”
8. Choose “MALE” or “FEMALE” by + - keys, (W1) displays MALE or FEMALE correspondingly.
9.Press ENTER key, (W2) displays “PRESS ENTER TO BEGIN”
10.Press ENTER key and start to exercise.
E. START MODE
1.Each column of (W2) represents one minute of operation when time is being counted up.
2.In (W2) presetting time value divided by 16 is equal to each column
when operation time is being counted down.
3.Press ENTER key to change the “SCAN” function in operation and the corresponding indication of “SCAN” will turn on or off.
-keys in operation+4. The exerciser can adjust workout level by using
except during “FITNESS TEST” program.
F. RESULT MODE
1.When operation time is finished, the console is in “Result state”, (W1) displays the following data in 4 second intervals.
a.Total operation time.
b.Cumulative calories.
c.Cumulative distance.
d.Average speed.
e.Average RPM.
2.W3 displays “average heart rate”
3.W2 displays “RESULTS MODE” and shows profiles of every program for 2.5 seconds sequentially, except in “FITNESS TEST” program.
4.W2 displays “SCORE=000” when “FITNESS TEST” Program is completed.
Monitoring Your Heart Rate
To obtain the greatest cardiovascular benefits from your exercise workout, it is important to work within your target heart rate zone. The American Heart Association (AHA) defines this target as
Your maximum heart rate may be roughly calculated by subtract- ing your age from 220. Your maximum heart rate and aerobic capacity naturally decreases as you age. This may vary from one person to another, but use this number to find your approximate effective target zone. For example, the maximum heart rate for an average 40
Before beginning your workout, check your normal resting heart rate. Place your fingers lightly against your neck, or against your wrist over the main artery. After finding your pulse, count the number of beats in 10 seconds. Multiply the number of beats by six to determine your pulse rate per minute. We recommend tak- ing your heart rate at these times; at rest, after warming up, dur- ing your workout and two minutes into your cool down, to accu- rately track your progress as it relates to better fitness.
During your first several months of exercising, the AHA recom- mends aiming for the lower part of the target heart rate zone- 60%, then gradually progressing up to 75%.
According to the AHA, exercising above 75% of your maximum heart rate may be too strenuous unless you are in top physical condition. Exercising below 60% of your maximum will result in minimal cardiovascular conditioning.
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