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G B
5
OW NER 'S MAN UAL • F53 0
ADJUSTING PEDALLING RESISTANCE
Adjust resistance by turning the knob below the
meter. To increase resistance, turn clockwise (+),
to decrease resistance turn counterclockwise (-).
E X E R C I S I N G
Working out using a recumbent cycle is excellent
aerobic exercise, the principle being that the
exercise should be suitably light, but of long
duration. Aerobic exercise is based on improving
the body’s maximum oxygen uptake, which in turn
improves endurance and tness. The ability of the
body to burn fat as a fuel is directly dependent
on its oxygen-uptake capacity. Exercise of long
duration within a pulse range that is about 50-60
% of the maximum pulse burns effectively fat, i.e
helps you lose weight. Exercise in a range that is
about 70-80 % of the maximum develops the heart
and respiratory system, and overall endurance, i.e.
it improves your condition. If you don’t know your
own maximum pulse rate you can use the following
formulae as a guideline:
WOMEN: 226 - AGE, MEN: 220 – AGE
However, it is advisable to make sure by consulting
your doctor. For example, to lose weight, a
50-year-old man should exercise at a resistance and
pedalling speed that raise his pulse to about 85-105
beats/min.
It is important to monitor your heart rate
throughout the exercise session. Many people begin
an exercise program too zealously and discontinue
because it becomes too difcult. Aerobic exercise
should above all be pleasant. You should perspire,
but you should not get out of breath during the
workout. You must, for example, be able to speak
and not just pant while pedalling. You should
exercise at least three times a week, 30 minutes at
a time, to reach a basic tness level. Maintaining
this level requires a few exercise sessions each week.
Once the basic condition has been reached, it is
easily improved, simply by increasing the number
of exercise sessions. Exercise is always rewarding for
weight loss, because it is the only way of increasing
the energy spent by the body. This is why it is
always worthwhile to combine regular exercise with
a healthy diet. A dieter should exercise daily -
at rst 30 minutes or less at a time, gradually
increasing the daily workout time to one hour.
You should start slowly at a low pedalling speed
and low resistance, because for an overweight
person strenuous exercise may subject the heart
and circulatory system to excessive strain. As tness
improves, resistance and pedalling speed can be
increased gradually.
M E T E R
The user friendly meter of the F 530 recumbent
cycles measures time, speed, pulse, estimated
energy consumption, and distance. The meter
switches on automatically when you rst press a
key or start pedalling, and switches off when you
have not pedalled or pressed any key for about 4
min.
NOTE! Protect the meter from direct sunlight,
as it may damage the liquid crystal display. Do
not expose the meter to water or severe impacts, as
these may also damage the meter.
METER DISPLAYS AND FUNCTIONS
TIME
Displays the elapsed time of the exercise session
(00:00-99:59).
SPEED
Displays the current speed in MPH (GB/USA-
version) or in km/h (0-99).
PULSE
Displays the pulse value during exercise (40-220
bpm). NOTE! Pulse is measured by sensors in
the handle bars. Pulse is measured when the user
of F530 is touching both sensors simultaneously.
Reliable pulse measurement requires that the skin
is constantly touching the sensors and that the skin
is slightly moist.
CALORIES
Displays an estimate of kilocalories consumed
(0-999.9). This is an approximate calculation
determined by the number of crank rotations.
DISTANCE
Displays the distance traveled in miles (GB/USA-
version) or in kilometers (0-999.9).
METER KEYS
RESET
Press this key to set all data to zero.
MODE / SCAN
The automatic SCAN-function is always activated
in the TIME display: each function is displayed
consecutively. Deactivate SCAN by pressing the
MODE / SCAN key.
M A I N T E N A N C E
The Recumbent Cycle F 530 requires very little
maintenance. We recommend, however, that you
make sure all the fastening screws are tight after
approximately one week of use. Turn the cycle on
its side and tighten the screws, if necessary. From
time to time check that the screws and nuts are
tight. Clean the cycle with a damp cloth. Do not
use solvents.
Please contact your dealer immediately if you
notice any defects or malfunctions while using your
equipment. Please state the nature of the problem,