ProForm PFEX97573 user manual Assembly, Conditioning Guidelines

ASSEMBLY

Place all parts of the exercise cycle in a cleared area and remove the packing materials. Do not dispose of the packing materials until assembly is completed.

Assembly requires the included tools and your own adjustable wrench and phillips screw-

driver .

PART CHART

Use the part drawings below to identify the small parts used in assembly. The number in parenthesis below each drawing refers to the key number of the part. The second number refers to the quantity used in assembly.

Note: Some small parts may have been pre-attached for shipping. If a part is not in the parts bag, check to see if it has been pre-assembled.

M6 Split	M10 Split		M10 Flat	M6 Nylon	M10 Nylon
Washer (67)Ð4	Washer (26)Ð3		Washer (71)Ð4	Locknut (66)Ð4	Locknut (72)Ð8
M4 x 16mm		#8 x 5/8Ó	M6 x 16mm Hex		M6 x 25mm Hex
Screw (34)Ñ1		Screw (22)Ð4	Head Screw (24)Ð8		Head Screw (14)Ð4
M6 x 38mm Button		M10 x 25mm Button		M10 x 58mm Carriage Bolt (74)Ð4
Head Bolt (18)Ð4		Head Screw (25)Ð3
			M10 x 105mm Button Head Bolt (70)Ð4

CONDITIONING GUIDELINES

The following guidelines will help you to plan your exercise program. Remember that proper nutrition and adequate rest are essential for successful results.

WARNING: Before beginning this or any exercise program, consult your physician. This is especially important for individuals over the age of 35 or individuals withpre- existing health problems.

WHY EXERCISE?

Exercise has proven essential for good health and general well-being. Regular participation in a well- rounded exercise program results in a stronger and more efficient heart, improved respiratory function, increased stamina and endurance, better weight man- agement and body fat control, increased ability to deal with stress, and greater self-esteem and confidence.

EXERCISE INTENSITY

To maximize the benefits of exercising, it is important to exercise with the proper intensity. The proper inten- sity level can be found by using your heart rate as a guide. For effective aerobic exercise, your heart rate should be maintained at a level between 70% and 85% of your maximum heart rate as you exercise. This is known as your training zone. You can find your training zone in the table below. Training zones are listed according to age and physical condition.

	TRAINING ZONE (BEATS/MIN.)
AGE
	UNCONDITIONED	CONDITIONED
20	138Ð167	133Ð162
25	136Ð166	132Ð160
30	135Ð164	130Ð158
35	134Ð162	129Ð156
40	132Ð161	127Ð155
45	131Ð159	125Ð153
50	129Ð156	124Ð150
55	127Ð155	122Ð149
60	126Ð153	121Ð147
65	125Ð151	119Ð145
70	123Ð150	118Ð144
75	122Ð147	117Ð142
80	120Ð146	115Ð140
85	118Ð144	114Ð139

During the first few months of your exercise program, keep your heart rate near the low end of your training zone as you exercise. After a few months of regular exercise, your heart rate can be increased gradually until it is near the middle of your training zone as you exercise.

To measure your heart rate, use the pulse sensor in the handlebar. You can also measure your pulse by placing two fingers

on your wrist. Stop exercising and

take a six-second heartbeat count.

Multiply the result by ten to find your heart rate. (A six- second count is used because your heart rate

drops quickly when you stop exercising.) If your heart rate is too high, decrease the intensity of your exer- cise. If your heart rate is too low, increase the intensity of your exercise.

WORKOUT GUIDELINES

A well-rounded workout includes the following three phases:

A warm-up phase, lasting 5 to 10 minutes. Begin with slow, controlled stretches, and progress to more rhyth- mic stretches. This will increase the body temperature, heart rate, and circulation in preparation for strenuous exercise.

A cardiovascular phase, including 20 to 30 minutes of exercising with your heart rate in your training zone.

A cool-down phase, consisting of 5 to 10 minutes of stretching. Thorough stretching offsets muscle con- tractions and other problems caused when you stop exercising suddenly. Stretching for increased flexibility is often most effective during this phase. This phase should leave you relaxed and comfortably tired.

To maintain or improve your condition, complete three workouts each week, with at least one day of rest between workouts. After a few months of regular exer- cise, you may complete up to five workouts each week, if desired. Find the best time of day for your workouts, and then stick with it.

Remember, the key to success is to make exercise a regular and enjoyable part of your everyday life.

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