cardiovascular effect. Note: Although 70% was used in this example, the heart rate range needed to achieve results falls between 60% and 85% of your maximum heart rate.
If you are just beginning your exercise program, your target heart rate range should be roughly at 60% of your maximum heart rate. As you become more conditioned (or if you are already in good cardiovascular shape) you can increase your target heart rate to
When checking heart rate during a workout, take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving. Count pulse for 10 seconds and multiply by six to get the
Remember, your Recumbent Bike also comes with pulse sensors located on the Rear Handlebar.
When used properly, the unit pulse sensors can help you to determine your estimated heart rate. To do so:
a)Push the START button on your Computer.
b)Gently grab both metal pulse sensors on both handlebars. Wait 6 seconds.
c)Your estimated heart rate range will be displayed on screen. Check the chart on the following page to see if you are within your range according to your age.
When used properly, the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate. This estimate is not exact and persons with medical conditions and/or a specific need for accurate heart rate monitoring should not rely on the estimations provided.
CLOTHING
All exercise clothing should be
Never wear rubberized or plastic clothing, such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels.
We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1)Adopt a specific plan and write it down.
2)Keep setting realistic goals as you go along, and remind yourself of them often.
3)Keep a log to record your progress and make sure to keep it
4)Include weight and/or percent body fat measures in your log. Extra pounds can easily creep back.
5)Upgrade your fitness program as you progress. Your bike provides 19 different programs to keep your workouts challenging.
6)Enlist the support and company of your family and friends.
7)Update others on your successes.
8)Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout. See page 17.
9)Reward yourself periodically for a job well done!
STEP 4 – Attaching the Seat Carriage to the Main Frame
a)Lift the Locking Arm Assembly on the Seat Carriage and slide the Seat Carriage over the Support Tube. The Seat should be facing forward. The Support Tube will have tube protruding, make sure Protruding Tube is closer to the front. The Seat Carriage should be located in the middle of the Support Tube.
b)Connect the Main Frame Pulse Wires to the Support Tube Pulse Wires.
c)Slide the Support Tube over the horizontal tube on the Main Frame.
d)Attach three Allen Bolts to the front of the Support tube. Each Bolt should have a Washer and a Spring Washer accompany the Bolt.
e)Attach an Allen Bolt through the Main Frame to the Support Tube. The Bolt should be accompanied with a Washer and a Spring Washer.
f)Connect the Handlebar Pulse Wires with the Support Tube Wires.
g)Insert the Wire Plug securely into the back of the Support Tube.
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Figure 4 - Install Seat Carriage to Main Frame
By using the chart on the following page you can see where your heart rate falls in the minimum and maximum target zones.
The above are guidelines, people with any medical limitations should discuss this formula with their physician.
STEP 5 – Attaching the Monitor Tube
a)Insert the Bottom Cover over of the bottom of the Monitor Tube.
b)Connect the Main Frame Wire to the Monitor Tube Wire.
c)Connect the Monitor Tube Pulse Wires with the Main Frame Pulse Wires.
d)Place the Monitor Tube onto the Vertical Tube on the Main Frame. Align the holes properly, so it can be bolted. The Bottom Cover has to be lifted while completing this procedure. Do not pinch wires.
e)Attach the six Allen Bolts to the Monitor Tube and through the Vertical Tube of the Main Frame. Each Allen Bolt is accompanied with a Curved Washer.
f)Slide the Bottom Cover all the way down, so it completely covers all the Bolts.
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g) Attach the ipod Holder to the Monitor Tube | Figure 5 - Install Monitor Tube | 7 | |
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