HOW to USE the 117P/217P Bikes, Lower body workout

HOW TO USE THE 117P/217P BIKES

FIG.1 ■ Seat adjustment

Proper seat adjustment helps ensure maximum exercise efficiency and comfort, while reducing the risk of injury.

1.Place one pedal in the forward position and center the ball of your foot over the center of the pedal. Your leg should be slightly bent at the knee (Figs. 1 and 2).

2.If your leg is too straight or your foot cannot touch the pedal, you will need to move the seat down on the 117p or forward on the 217p bike. If your leg is bent too much, you will need

FIG.2 to move the seat up on the 117p or backward on the 217p bike.

3.Adjust the 117p seat by first dismounting the bike, then pulling out the adjustment knob on the seat tube and releasing the locking pin (Fig. 3). Lower or raise the seat to the desired height. Release the seat knob, engaging the locking pin. Be sure that the pin is fully secured in a seat post hole. To adjust the 217p seat, pull the seat lever up with your right hand to release the seat. Slide the seat forward or backward to the desired position. Then push

FIG.3 the lever down and firmly lock in position.

■Foot positioning/pedal strap adjustment

Place the ball of each foot on the pedals. Rotate the pedals until one foot is within arms reach. Then, reach down carefully and fasten the rubber strap over your shoe and secure it to the pedal by slipping the nub at the end of the pedal through one of the slots in the strap. Pull down the strap until it snaps into place (Fig. 4). Repeat for the other foot. Point your toes and knees directly forward to ensure

maximum pedal efficiency. Pedal straps can be

FIG.4

left in place for subsequent workouts.

■Lower body workout

Once you are in position and sitting comfortably, slowly begin pedaling with your hands resting on the hand grips. Pedal at an easy pace and low resistance until you feel secure and comfortable. Then try experimenting with the range of resistance levels available using the controls on the computer console mast.

FIG.5 ■ Resistance Control

Turning the resistance control clockwise (+) increases the level of resistance. Turning the resistance control counter- clockwise (–) reduces the level of resistance. Resistance adjustments can be easily made any time before, after or during your workout. (Fig. 5). IMPORTANT: Always turn the resistance control clockwise when the bike is not in use, so that the pedals will not turn freely and possibly cause injury.

■Lower body workout

Once you are in position and sitting comfortably, slowly begin pedaling, with your arms relaxed at your sides and with your hands resting on the top of your thighs or on the hand grips. Pedal at an easy pace, at a low resistance level until you feel secure and comfortable. As you feel more comfortable, experiment with the range of resistance levels available via the micro-adjustment control.

F I T N E S S S A F E G U A R D S

Failure to follow any of these safeguards may result in injury or serious health problems.

•Do not place fingers or any other objects into moving parts of the exercise equipment.

•Keep children and pets away from the 117p/217p bike while machine is in use. A child’s curiosity may result in injury. Do not allow children to use the 117p/217p bike bike. The pedal travel ranges are designed and intended for adults, not children.

•Never turn pedal crank arms by hand. To avoid entanglement and possible injury, do not expose hands or arms to the drive mechanism.

•Do not dismount the 117p/217p bike bike until the pedals are at a complete STOP.

•Warn bystanders to keep a safe distance. Do not allow anyone to touch the bike while it is in motion.

•After exercising, turn the resistance control clockwise to increase tension so the pedals will not rotate freely and possibly hurt someone.