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 bike also comes with pulse sensors located on the Handlebars.
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 |
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 13 different programs to |
| keep your workouts challenging. |
6) | Enlist the support and company of your family |
| and friends. |
7) | Update others on your successes. |
STEP 3 – Installing the Monitor Tube
a)Attach ipod Holder to the two top holes on the Monitor Tube using two Phillips Bolts.
b)Insert the Top Cover onto the bottom end of the Monitor Tube.
c)Connect the Monitor Tube Wire to the Main Frame Wire.
d)Place the Monitor Tube onto the
Front Tube located on the Main Frame.
e)Lift up the Top Cover and align the holes in the Monitor Tube with the holes in the Main Frame.
f)Insert and tighten the Allen Bolt (with a Curved Washer for each Bolt) to secure the Monitor Tube.
monitor 
tube
ipod holder
M5 x 16mm phillips bolt
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.
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.
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! |
monitor tube wire
top cover
main frame wire 
M8 curved washer 
M8 x 16mm | front tube |
allen bolt |
|
M8 curved
washer main frame 
Figure 3 - Installing Monitor Tube
18 | 7 |