STEP 5 – Attaching the Stationary Bar
a) Insert the Stationary Bar into the Vertical Tube. |
Please make sure the Wires are protruding |
out of the top, and align the holes in the |
bottom of the Stationary Bar with the holes |
in the top of the Vertical Tube. |
| vertical tube |
| pulse wires |
M8 curved | vertical tube wire |
washer |
|
M8 spring | stationary bar |
| |
washer |
|
EXERCISE GUIDELINES
IMPORTANT
Please review this section before you begin exercising.
b) Insert the three Allen Bolts with a Curved |
Washer and Spring Washer per Allen Bolt. |
Tighten all Allen Bolts. |
Note: Do not pinch the wires. |
M8 x 20mm |
allen bolt |
vertical tube |
IMPORTANT:
If you are over 35 and have been inactive for several years, you should consult your physician, who may or may not recommend a graded exercise test.
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
target heart rate is only a guide.
You should also consult your physician if you have the following:
KNOWING THE BASICS
Physical fitness is most easily understood by examining its components, or "parts".
There is widespread agreement that these five components comprise the basics of physical training:
CARDIORESPIRATORY ENDURANCE - the ability to deliver oxygen and nutrients to tissues, and to remove wastes, over sustained periods of time.
Using your elliptical trainer will improve this.
MUSCULAR STRENGTH - the ability of a muscle to exert force for a brief period of time.
STEP 6 – Attaching the Water Bottle Holder
a)Align the two holes of the Vertical Tube
with the two holes in the Water Bottle Holder. Secure the Holder with two Phillips Bolts.
b)Insert Water Bottle into the Holder. Be sure to wash the bottle before usage.
Figure 5 – Install Stationary Bar
water bottle
water bottle
holder
M5 x 16mm phillips bolt
vertical tube
•High blood pressure
•High cholesterol
•Asthma
•Heart trouble
•Family history of early stroke or heart attack deaths
•Frequent dizzy spells
•Extreme breathlessness after mild exertion
•Arthritis or other bone problems
•Severe muscular, ligament or tendon problems
•Other known or suspected disease
•If you experience any pain or tightness in your chest, an irregular heartbeat or shortness of breath, stop exercising immediately. Consult your physician before continuing.
•Pregnant
•Balance Impairment
•Taking medications that affect heart rate
MUSCULAR ENDURANCE - the ability of a muscle, or a group of muscles, to sustain repeated contractions or to continue applying force against a fixed object.
FLEXIBILITY - the ability to move joints and use muscles through their full range of motion. The
BODY COMPOSITION - often considered a compo- nent of fitness. It refers to the makeup of the body in terms of lean mass (muscle, bone, vital tissue and organs) and fat mass. An optimal ratio of fat to lean mass is an indication of fitness, and the right types of exercises will help you decrease body fat and increase or maintain muscle mass. To help track your progress we have provided a Workout Progress Chart on page 24.
A COMPLETE EXERCISE PROGRAM
How often, how long and how hard you exercise, and what kinds of exercises you do should be determined by what you are trying to accomplish. Your goals, your present fitness level, age, health, skills, interest and convenience are among the factors you should consider. For example, an athlete training for
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Figure 6 – Install Water Bottle Holder
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