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TABLE OF CONTENTS
How to Use the Display Console 8
How to Develop Your Personal Exercise Plan 11
Start with a Medical Exam 11
Planning Your Aerobic Workout 11
Your Goals
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11
FIT Guidelines
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12
FREQUENCY
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12
INTENSITY
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12
TIME
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12
How to Exercise Effectively 14.
Calculating Your Training Heart Rate Range (THRR)
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14
Checking Your Pulse 15
Warming Up and Cooling Down 16
Proper Stretching Techniques 16
Stretching Exercises
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17
Tips for Good Stretching Results 19
Do'sand Don't's forMinimizingSoreness and MuscularStress
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20
How to Choose An Aerobic Training Method 21
Interval Training 21
Steady-Pace Training 22
How to Choose a Lifecycle@ Computerized Program 23
The Hill Profile Program
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23
The Random Program 25
The Manual ..Program 25
How to Choose the Correct Workout Intensity 26
How to Operate the Hill Profile Program 28
How to Make Changes During Your Ride 32
How to Operate the Random and Manual Programs 33
How to Operate FIT TeST 34
How FITTESTWorks , 34
FIT TEST Tips """""'''''''''''''' 35
Your Resting Rate is Important 35
How to Stay Motivated ("Stayi~ With If')
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37
How to Care for Your Ufecycle 39
How to Replace the Battery 40
How to Solve Operating Problems 41
How to Adjust Footstraps 43
FIGURES
Figure 1: Display Console 8
Figure 2: Keyboard ""'"'''''''' 9
Figure 3: Training Heart Rate Range (THRR) chart 15
Figure 4: Hill Profile """'" 24
Figure 5: Relative Program Intensities 27
Figure 6: Correct Seat Height Adjustment
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29
Figure 7: Data Entry Display:
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30
Figure 8: Selecting RANDOM or MANUAL Program 33
Figure 9; FIT TEST Scoring Table 36
Figure 10: Replacing the Battery 40
Figure 11: Oiling Seat Springs 42
Figure 12: Adjusting the Footstraps
43
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