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Workout Guidelines (Continued)
quality of training for developing and maintaining cardio respiratory fi tness in healthy adults:
An activity that uses large muscle groups, maintained continuously, and is rhythmical and aerobic in •
nature.
Duration: 20 to 60 minutes of continuous aerobic activity, including a warm-up and cool-down period •
for each exercise session.
Frequency: 3 to 5 times per week.•
Intensity: 60% to 85% of maximum heart rate.•
In addition to aerobic exercise, it is recommended that you add strength training of moderate inten-•
sity twice per week to your program.
Get a smart start on exercising.
Anyone over the age of 35, as well as younger persons whom are overweight, should check with his/
her physician before beginning any type of exercise program. People who have diabetes or high blood
pressure, a family history of heart disease, high cholesterol or have lead a sedentary lifestyle should pro-
tect themselves with a medical check-up and a stress test, preferably administered during exercise by a
healthcare professional.
Always stretch before your workout to loosen muscles, and afterwards to Cool Down.1.
The fi rst few minutes of your workout should be devoted to warming up muscles before a vigorous 2.
workout, and building your heart rate slowly.
After your aerobic workout of about 24-32 minutes, spend 10 minutes gradually reducing your heart 3.
rate with a lower resistance level.
Remember, to start slow, with intensity low, until you build endurance and strength. And always consult your
physician before beginning any exercise program.
Pulse Hand Grips (Standard)
The 500 Model units are heart rate controlled and come standard with stainless steel pulse hand grips.
To activate, gently grasp both hand grips to obtain a heart rate reading.
Operating Tips:
If you are not getting a consistent reading while using the hand pulse option, we recommend the follow-
ing suggestions:
Make sure that the palms of the hands are touching the contact area of each hand pulse grip.•
Maintain an even pressure on the grips.•
Do not hold the hand pulse grips too tightly.•
Console
Glossary of Terms
Idle mode = Console is reset and waiting for an entry. The dot matrix displays “DB”. If the there is no •
RPM for 5 minutes, the console will power down.
LED = the lights on the face of the console.•
Watts = the rate of energy currently being expended.•
Work = the amount of energy expended during exercise. •
Intensity level = the resistance provided by the unit. The resistance gradually increases as the level •
goes up.
Default Values
Age = 35 years•
Weight = 155 lb. or 70kg for Metric system•
Time = 30 minutes; Segment time = 30/14 minutes.•
Intensity level: Level 1.•
Note: The default values for Age, Weight and Time will update each time they are changed in the pro-
gram settings.
Operating Tips
Power On and Off:• When the AC Adapter is plugged into the unit, it automatically turns on. In the
power save mode, press any key or start pedaling to wake up the console and start operation.
Reset:• To reset a program during its operation, press and hold the “Stop” key for 2 seconds. When
the program resets, the console returns to idle mode.
Pause and Resume:• You may interrupt or pause a program for up to 5 minutes during a workout
before the console resets. To pause a program, simply stop pedaling. To resume the program back
to the point of where you left off, simply start pedaling.
Re-start a program:• The user may re-start a program after the program ends. Simply press
“Start” key during Cool Down or Workout Summary mode. The program will be started immediately
without Warm up. The program default will remain the same as previous program; the calories and
distance will continue accumulating.
500Ub.Sr OM R1.indd 14-15500Ub.Sr OM R1.indd 14-15 6/11/2008 9:54:29 AM6/11/2008 9:54:29 AM