Fitness Quest 5K 6100 manual Exercise Guidelines, Knowing the Basics, Complete Exercise Program

M8 washers

M8 nylon nuts

M8 x 60mm

allen bolts

STEP 8 – Front Handlebar

Installation

a)	Remove (2) Allen Bolts, (2) Washers and
	(2) Nylon Nuts from Front Handlebar.
b)	Align bolt holes in Front Handlebar with

EXERCISE GUIDELINES

IMPORTANT

Please review this section before you begin exercising.

front handlebar

computer tube

Figure 8 - Install Front Handlebar

holes in Computer Tube, see Figure 8.

c) Re-install (2) Allen Bolts, (2) Washers and

(2) Nylon Nuts that were removed in step

8a and tighten.

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

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 bike will improve this.

	9a
	four "C" batteries		battery
			door
	4	3	Back
			View
	1	2
STEP 9 – Computer Installation			back of
			computer
a) Remove battery door from back of
Computer, insert (4) “C” batteries			phillips bolts
and replace the battery door.		9b
Note: DO NOT use rechargeable			computer	book holder
	phillips
batteries, doing so will cause a
		computer
short and destroy the computer.	bolts		tube

b) Remove (4) Phillips Bolts from back of Computer.

c) Connect Computer Wires and Computer Tube Wires			Front
together and carefully tuck wires into Computer			View
Tube, see Figure 9c.	computer
d) Mount Computer to Computer Tube using the			computer
	wire
(4) Phillips Bolts removed in Step 9b and tighten.	9c		tube wire
e) Book Holder can be attached to the front of the		computer
Computer at any time.		tube

Figure 9 - Install Computer

target heart rate to 70%-85% of your maximum heart rate. Remember, your target heart rate is only a guide.

You should also consult your physician if you have the following:

•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 STRENGTH – the ability of a muscle to exert force for a brief period of time. Upper-body strength, for example, can be measured by various weight-lifting exercises.

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. Push-ups are often used to test endurance of arm and shoulder muscles.

FLEXIBILITY – the ability to move joints and use muscles through their full range of motion. The sit- and-reach test is a good measure of flexibility of the lower back and backs of the upper legs.

BODY COMPOSITION – often considered a component 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 Workout Progress Charts on pages 26 and 27.

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 high-level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs.

Your exercise program should include something from each of the four basic fitness components

(continued on next page)

10 19