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cardiovascular effect. Note: Although 70% was
used in this example, the heart rate range needed
to achieve results falls between 60% and 85% of
your maximum heart rate.
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 70%-85% of your maximum
heart rate. Remember, your target heart rate is
only a guide.
When checking heart rate during a workout, take
your pulse within five seconds after interrupting
exercise because it starts to go down once you
stop moving. Count pulse for 10 seconds and
multiply by six to get the per-minute rate.
Remember, your bike also comes with pulse
sensors located on the Handlebars.
When used properly, the unit pulse sensors
can help you to determine your estimated
heart rate. To do so:
a) Push the START button on your Computer.
b) Gently grab both metal pulse sensors on
both handlebars. Wait 6 seconds.
c) Your estimated heart rate range will be
displayed on screen. Check the chart on the
following page to see if you are within your
range according to your age.
When used properly, the heart rate pulse
sensors and display monitor provide a
reasonably accurate estimate of your
actual heart rate. This estimate is not
exact and persons with medical conditions
and/or a specific need for accurate heart
rate monitoring should not rely on the
estimations provided.
By using the chart on the following page you can
see where your heart rate falls in the minimum and
maximum target zones.
The above are guidelines, people with any medical
limitations should discuss this formula with their
physician.
CLOTHING
All exercise clothing should be loose-fitting to
permit freedom of movement, and should make
the wearer feel comfortable and self-assured.
Never wear rubberized or plastic clothing, such
garments interfere with the evaporation of
perspiration and can cause body temperature
to rise to dangerous levels.
We recommend wearing a workout shoe with a
rubberized sole unless instructed otherwise.
TIPS TO KEEP YOU GOING
1) Adopt a specific plan and write it down.
2) Keep setting realistic goals as you go along,
and remind yourself of them often.
3) Keep a log to record your progress and make
sure to keep it up-to-date. See pages 23 - 24.
4) Include weight and/or percent body fat
measures in your log. Extra pounds can
easily creep back.
5) Upgrade your fitness program as you progress.
Your bike provides 13 different programs to
keep your workouts challenging.
6) Enlist the support and company of your family
and friends.
7) Update others on your successes.
8) Avoid injuries by pacing yourself and including
a warm up and cool down period as part of
every workout. See page 17.
9) Reward yourself periodically for a job well done!
STEP 3 – Installing the Monitor Tube
a) Attach ipod Holder to the two top holes on the Monitor
Tube using two Phillips Bolts.
b) Insert the Top Cover onto the bottom end of
the Monitor Tube.
c) Connect the Monitor Tube Wire to the
Main Frame Wire.
d) Place the Monitor Tube onto the
Front Tube located on the Main Frame.
e) Lift up the Top Cover and align the
holes in the Monitor Tube with the
holes in the Main Frame.
f) Insert and tighten the Allen Bolt
(with a Curved Washer for each Bolt)
to secure the Monitor Tube.
M5 x 16mm
phillips bolt
ipod holder
monitor
tube
monitor tube wire
main frame wire
M8 curved washer
M8 curved
washer
main frame
M8 x 16mm
allen bolt
top cover
front tube
Figure 3 - Installing Monitor Tube