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TABLE OF CONTENTS
Safety ..................................................................................................................... 4
k_lportant Safety hstructions ............................................................................. 4
Safety Warning Labels......................................................................................... 5
Features ......................................................................................................................... 6
Operation ....................................................................................................................... 8
Hewto use the 10/20 bike ................................................................................. 8
How to use the 10/20 bike computer ................................................................ 9
Maintenance ................................................................................................................. 15
Moving your10/20 bike ..................................................................................... 15
Maintenance ...................................................................................................... 15
Fitness Geide_ines ....................................................................................................... 17
Getting the most out of your home fitness p_og_am ........................................ 17
The Stanford home exercise study ................................................................... 17
Home fitness planning worksheet .................................................................... 18
Balance fitness .................................................................................................. 19
Muscular strength ............................................................................................. 20
Cardiovascular strength ..................................................................................... 20
T[aining effect .................................................................................................... 20
Flexibility ............................................................................................................ 21
Exercise and body composition ........................................................................ 21
A balanced workout ........................................................................................... 22
Warm up ............................................................................................................ 22
Aerobic/strength exercise .................................................................................. 22
Cool down ......................................................................................................... 23
How to determine your maximum heart rate ..................................................... 23
Target heart rate training zones ......................................................................... 23
Beating the dropout odds: Jump start your fitness program ............................ 24
Summary of Surgeon's General Report on
physical activity and health ................................................................................ 24
Make exercise a habit ....................................................................................... 25
It's never tee late for fitness ............................................................................. 26
Suggested readings ........................................................................................... 26
Limited Warranty ........................................................................................................ 27
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