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18 11
WARNING
RISK OF ELECTRICAL SHOCK.THIS UNIT IS TO BE USED
ONLY INDOORS AND IN A DRY LOCATION.
USING YOUR RECUMBENT BIKE
Once your Recumbent Bike is assembled, make sure that your workout space has a solid, level surface with
plenty of space around it.We recommend placing a mat under your unit to protect your flooring.
Correct Workout Position
When exercising, keep your back straight and your head in a neutral position to minimize neck and upper
back strain.When pedaling do not lock out your knees, at the bottom of the pedaling motion there should
be a slight bend in the knee. Always try to pedal the bike with a smooth and rhythmic motion.
GETTING STARTED
Your recumbent bike provides a completely smooth and natural feeling,that minimizes the impact on your
hips, knees and ankles while providing a superior aerobic and muscle toning workout. The durable steel
frame and transport wheels make the unit mobile and easy to use.
IMPORTANT:
• This unit is not recommended for children.
• Always make sure that you feel balanced and secure.
• Always use your machine on a clean, solid and level surface.
DUAL SIDED PEDAL
The bike has a dual sided pedal.The
top pedal is to be used with shoes and
the bottom smooth side of the pedal is
meant to be used with a bare or sock
covered foot.
To use the bottom side of the pedal,
gently nest the balls of your feet into
the pedal contour. You may have to try
sliding your foot forward and backward
before you feel it nest into the pedal.
Once your foot is comfortably aligned
with the pedal contour, tighten the
strap so it is firmly around the foot.
Top Side of Pedal Bottom Side of Pedal
individual would need to keep their heart rate
at or above 126 beats per minute to get a
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 Rear Handlebar.
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 page 19 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 23-26.
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 12 different workout
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!