Owner`s Manual
Contents
1. Prod ct NaMe P C p O Place Purchased MM O aided OF PCA SO E P rchas First NaMe P kast NaMe 2 i e israe eienen 5 reer eeann a a aeaa sue OEE AN EE Phone Would you like to receive email information or special offers from Stamina Products Yes Detach and or Fax the Form Above TO ORDER PARTS If there are missing or damaged parts you can go to parts staminaproducts com and order those parts If you have questions please contact customer service Do not return the product To order parts by mail fill out the sheet below and fax it to 417 889 8064 The part will be mailed to your address Detach and or Fax the Form Below PARTS ORDER FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 MP Addie SS MM PH 9j M 22 E E A IMPORTANT We must have your phone number to process the order Phone Work Phone Purchase c NO AT EKo a PAN 22552 RERO IMPORTANT Before f2. 2 After unpacking the unit open the hardware bag and make sure that you have all the following items Some hardware may be already attached to the part Part Number and Description Qty 34 Bolt Hex Head M12 x 1 75 x 80mm 2 35 Bolt Hex Head M10 x 1 5 x 75mm 12 36 Bolt Hex Head M10 x 1 5 x 70mm 2 39 Bolt Hex Head M8 x 1 25 x 70mm 4 Y Bolt Hex Head M10 x 1 5 x 25mm 2 10 38 Socket Head M10 x 1 5 x 35mm 2 41 Washer M12 4 42 Washer M10 28 4 43 Washer 8 8 O 46 Nylock Nut M12 x 1 75 2 47 Nylock Nut M10 x 1 5 12 48 Nylock Nut M8 x 1 25 4 ASSEMBLY INSTRUCTIONS Place all parts from the box in a cleared area and position them on the floor in front of you Remove all packing materials from your area and place them back into the box Do not dispose of the packing materials until assembly is completed Read each step carefully before beginning If you are missing a part please go to staminaproducts com under the Service section and order the part needed e mail us at customerservice staminaproducts com or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday NOTE DO NOT SECURELY TIGHTEN ALL BOLTS UNTIL STEP 3 STEP 1 Bolt the LEFT BASE 1 LEFT BACK SUPPORT 6 and CROSS BAR 3 together
3. each strength training session 14 WORKOUT INSTRUCTIONS Multiple Position Pull ups Wide Grip Grip the left and right outer handlebars to perform wide grip pull ups Narrow Grip Grip the left and right inner handlebars to perform narrow grip pull ups Stronghold Grip With the stronghold grips placed on the left and right inner handlebars grasp the stronghold grips however it feels comfortable to you to perform pull ups 15 WORKOUT INSTRUCTIONS Boulderfit Grip Grip the boulderfit grips to perform pull ups to help challenge and strengthen your grip Variation can include gripping a boulderfit grip and a wide grip for a combo grip pull up Push ups Lower the dip arms down to the lowest height Place hands on the left and right dip arms and perform push ups Variations might include changing the height of the arms Vertical Knee Raises Place arms in the ab straps and lift knees off the ground engaging your abdominal muscles Variations might include extending legs straight out in front of you or raising your knees higher than a 90 degree angle To work your obliques bring your legs up in a twisting motion WORKOUT INSTRUCTIONS Dips Place your hands on the dip arms at a height comfortable to your workout Hang from the bar lifting your feet and legs off the ground while lowering your body until your arms are bent to a 90 degree angle Return to starting position Variations can include turning in the op
4. forward open the legs as wide as Keep this position for 30 possible Stretch the upper seconds using the body as a body toward the knee on the natural weight to stretch the right leg by using your arms backs of the legs M to pull your chest to your DO NOT BOUNCE thighs Hold this stretch 10 When the pull on the back of to 30 seconds the legs lessens gradually DO NOT BOUNCE try a lower position Do this stretch 10 times Repeat the stretch with the left leg Bent Torso Pulls Bent Over Leg Stretch While sitting on the floor Stand with feet shoulder have legs apart one leg width apart and lean forward straight and one knee bent as illustrated Using the Pull the chest down to touch arms gently pull the upper the thigh on the leg that is body towards the right leg bent and twist at the waist Let the head hang down Hold this position at least 10 DO NOT BOUNCE seconds Repeat 10 times Hold the position a minimum on each side of 10 seconds Repeat pulling the upper body to the left leg Do this stretch several times slowly Remember to always check with your physician before starting any exercise program Cool Down The purpose of cooling down is to return the body to its normal or near normal resting state at the end of each exercise session A proper cool down slowly lowers your heart rate and allows blood to return to the heart Your cool down should include the stretches listed above and should be completed after
5. ME A FAN BECOME A FAN soma B s 3 BEFORE YOU BEGIN Thank you for choosing the Fortress We take great pride in producing this quality product and hope it will provide many hours of quality exercise to make you feel better look better and enjoy life to its fullest It s a proven fact that a regular exercise program can improve your physical and mental health Too often our busy lifestyles limit our time and opportunity to exercise The STAMINA X Fortress provides a convenient and simple method to begin your journey of getting your body in shape and achieving a happier and healthier lifestyle Before reading further please review the drawing below and familiarize yourself with the parts that are labeled Read this manual carefully before using the STAMINA X Fortress Left Upright Left Outer Handlebar Larger Hand Hold Stronghold Grip Ab Strap Foam Pad Dip Arm Left Back Support Adjustment Knob Left Base Cross Bar THE FOLLOWING TOOLS ARE INCLUDED FOR ASSEMBLY Although Stamina constructs its products with the finest materials and uses the highest standards of manufacturing and quality control there can sometimes be missing parts or incorrectly sized parts If you have any questions or problems with the parts included with your STAMINA X Fortress please do not return the product Contact us FIRST If a part is m
6. Product Parts Drawing 18 Hardware Identification Chart 6 Parts LiSt T 19 Assembly Instructions 7 Warranty cocooanana naura usia 20 2 m 12 NOLES nO iD Kad 21 Maintenance 12 Fax Mail Ordering Form 22 Conditioning Guidelines 13 SAFETY INSTRUCTIONS This product contains a chemical known to the State of California to cause cancer and birth defects or other reproductive harm Consult your physician before starting this or any exercise program This is especially important if you are over the age of 35 have never exercised before are pregnant or suffer from any health problem This product is for home use only Do not use in institutional or commercial applications Failure to follow all warnings and instructions could result in bodily injury and property damage To reduce the risk of serious injury read the following Safety Instructions before using the STAMINA X Fortress Read all warnings and cautions posted on the STAMINA X Fortress 2 The STAMINA X Fortress should only be used after a thorough review of the Owner s Manual Make sure that it is properly assembled and tightened before use 3 We reco
7. RONGHOLD GRIP 50 23 Hook Pad follow the step by step as i shown in the illustrations to Loop Pad assemble it back Hook Pad Hook Pad 12 CONDITIONING GUIDELINES How you begin your exercise program depends on your physical condition If you have been inactive for several years or are severely overweight start slowly and increase your workout time gradually Increase your workout intensity gradually by monitoring your heart rate while you exercise Remember to follow these essentials e Have your doctor review your training and diet programs e Begin your training program slowly with realistic goals that have been set by you and your physician e Warm up before you exercise and cool down after you work out e Take your pulse periodically during your workout and strive to stay within a range of 60 lower intensity to 90 higher intensity of your maximum heart rate zone Start at the lower intensity and build up to higher intensity as you become more aerobically fit e Ifyou feel dizzy or lightheaded you should slow down or stop exercising Initially you may only be able to exercise within your target zone for a few minutes however your aerobic capacity will improve over the next six to eight weeks It is important to pace yourself while you exercise so
8. STAMINA X Fortress Owners Manual Product May Vary Slightly From Pictured CAUTION Weight on this product should not exceed 250 Ibs This Product is Distributed Exclusively by SIUNT PRODUCTS INC 2040 N Alliance Springfield MO 65803 Customer Service 1 800 375 7520 www staminaproducts com A WARNING Exercise can present a health risk Consult a physician before beginning any exercise program with this equipment If you feel faint or dizzy immediately discontinue use of this equipment Serious bodily injury can occur if this equipment is not assembled and used correctly Serious bodily injury can also occur if all instructions are not followed Keep others and pets away from equipment when in use Always make sure all bolts and nuts are securely tightened prior to each use Follow all safety instructions in this manual When calling for parts or service please specify the following number Model 50 1755 STAMINA PRODUCTS MADE IN CHINA 2013 Stamina Products Inc 2013 12 TABLE OF CONTENTS Safety Instructions 2 Warm Up and Cool Down 14 Before You Begin 4 Workout Instructions 15 Equipment Warning Caution amp Notice Labels 5
9. STRONGHOLD GRIPS 50 to the LEFT and RIGHT INNER HANDLEBARS 12 13 with the GRIP STRAPS 49 s s 5 5 2 0 5 55 5 2 STORAGE 1 To store the STAMINA X Fortress simply keep it in a clean dry place 2 Use two people to lift from the front CROSS BAR 3 and INNER HANDLEBARS 12 13 to move the STAMINA X Fortress MAINTENANCE The safety and integrity designed into the STAMINA X Fortress can only be maintained when the Fortress is regularly examined for damage and wear Special attention should be given to the following Verify that the CAUTION LABEL 52 is in place and easy to read Call Stamina Products immediately at 1 800 375 7520 for a replacement CAUTION LABEL 52 if it is missing or damaged It is the sole responsibility of the user owner to ensure that regular maintenance is performed Verify that all nuts and bolts are present and properly tightened Replace missing nuts and bolts Securely tighten loose nuts and bolts Worn or damaged components shall be replaced immediately or the STAMINA X Fortress removed from service until repair is made Only Stamina Products supplied components shall be used to maintain repair the STAMINA X Fortress Keep your STAMINA X Fortress clean by wiping it off with an absorbent cloth after use gt 7 If you removed the GRIP STRAP 49 from the ST
10. TUTION OR USE WITH PARTS OTHER THAN PARTS PROVIDED BY STAMINA PRODUCTS INC Commercial use includes use of the product in athletic clubs health clubs spas gymnasiums exercise facilities and other public or semipublic facilities whether or not the product s use is in furtherance of a profit making enterprise and all other use which is not for personal family or household purposes To implement this limited warranty send a written notice stating your name date and place of purchase and a brief description of the defect along with your receipt to Stamina Products Inc P O Box 1071 Springfield Missouri USA 65801 1071 or email us at customerservice staminaproducts com or call us at 1 800 375 7520 If the defect is covered under this limited warranty you will be requested to return the product or part to us for free repair or replacement at our option NO ACTION FOR BREACH OF THIS LIMITED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER THE DATE THE ALLEGED BREACH WAS OR SHOULD HAVE BEEN DISCOVERED NO ACTION FOR BREACH OF ANY IMPLIED WARRANTY MAY BE COMMENCED MORE THAN ONE 1 YEAR AFTER DELIVERY OF THE PRODUCT TO THE PURCHASER This limited warranty is not transferable IF ANY PART OF THE PRODUCT IS NOT IN COMPLIANCE WITH THIS LIMITED WARRANTY OR ANY IMPLIED WARRANTY THE REMEDY OF REPAIR OR REPLACEMENT IS THE EXCLUSIVE REMEDY AVAILABLE TO YOU In the event that the purchaser makes any claim under this limited warranty or any implied w
11. arranty the Warrantor reserves the right to require the product to be returned for inspection at the purchaser s expense to the Warrantor s premises in Springfield Missouri Return of the enclosed warranty registration card is not required for warranty coverage but is merely a way of establishing the date and place of purchase Stamina Products Inc SHALL NOT BE LIABLE FOR THE LOSS OF USE OF ANY PRODUCT LOSS OF TIME INCONVENIENCE COMMERCIAL LOSS OR ANY OTHER INDIRECT CONSEQUENTIAL SPECIAL OR INCIDENTAL DAMAGES DUE TO BREACH OF THE ABOVE WARRANTY OR ANY IMPLIED WARRANTY This limited warranty is the only written or express warranty given by Stamina Products Inc This warranty gives you specific legal rights and you may also have other legal rights which vary from state to state ANY OTHER RIGHT WHICH YOU MAY HAVE INCLUDING ANY IMPLIED WARRANTY OR MERCHANTABILITY OR FITNESS FOR A PARTICULAR PURPOSE IS LIMITED IN DURATION TO THE DURATION OF THIS WARRANTY The laws in some jurisdictions restrict the rights of manufacturers and distributors of consumer goods to disclaim or limit implied warranties and consequential and incidental damages with respect thereto If any such law is found to be applicable the foregoing disclaimers and limitations of and on implied warranties and consequential and incidental damages with respect thereto shall be disregarded and shall be deemed not to have been made to the extent necessary to comply with such legal
12. ch the LARGER HAND HOLD 14 to the LEFT UPRIGHT 4 with SOCKET HEAD BOLT M10x1 5x35mm 38 WASHER M10 42 and NYLOCK NUT M10x1 5 47 Repeat to attach the SMALL HAND HOLD 15 to the RIGHT UPRIGHT 5 STEP 6 Refer to the illustration below Attach the DIP ARM 8 to the LEFT UPRIGHT 4 with the SHAFT 18 ADJUSTMENT PIN 23 HEX BOLT M12x1 75x80mm 34 WASHERS M12 41 and NYLOCK NUT M12x1 75 46 Repeat on other side NOTE There are seven adjustment holes on the LEFT and RIGHT UPRIGHTS 4 5 for attaching the DIP ARMS 8 to different heights Always attach the DIP 5 8 to the same height on both sides WARNING Make sure ADJUSTMENT PIN 23 that came with equipment is fully engaged at all times 10 ASSEMBLY INSTRUCTIONS STEP 7 Refer to the detail view and illustration below Attach the PLYOBOX SUPPORTS 16 to the PLYOBOX PLATFORM 17 with HEX BOLTS M8x1 25x15mm 39 WASHERS M8 43 and NYLOCK NUTS M8x1 25 48 Hook the PLYOBOX PLATFORM 17 onto the lugs on the LEFT and RIGHT BACK SUPPORTS 6 7 and secure with the ADJUSTMENT KNOBS 22 NOTE There are six lugs on the LEFT and RIGHT BACK SUPPORTS 6 7 to adjust the PLYOBOX PLATFORM 17 to different heights WARNING Make sure ADJUSTMENT KNOB 22 that came with equipment is fully engaged at all times STEP 8 Attach the AB STRAPS 24 to the LEFT and RIGHT INNER HANDLEBARS 12 13 with the HOOKS 51 Hang the
13. illing out the form below make sure you have the correct information Refer to the parts list to make sure you re ordering the right parts PART DESCRIPTION QUANTITY
14. issing or defective please go to staminaproducts com under the Service section and order the part needed or call us toll free at 1 800 375 7520 in the U S Our Customer Service Staff is available to assist you from 7 30 A M to 5 00 P M Central Time Monday through Thursday and 8 00 A M to 3 00 P M Central Time on Friday Be sure to have the name and model number of the product available when you contact us Left Inner Handlebar Right Inner Handlebar Right Upright Right Outer Handlebar I Right Back Support Plyobox Platform Plyobox Support Allen Wrench 8mm lesa a Wrench 2 pieces EQUIPMENT WARNING CAUTION amp NOTICE LABELS This chart is provided to help identify the warning caution and notice labels on the STAMINA X Fortress Please take a moment to familiarize yourself with all of the warning caution and notice labels Labels are larger than actual size CAUTION LABEL 52 ACAUTI O N Keep others including children amp pets away from equipment when in use Falli to follow ali warninga and nsiructione could Consult your physician before starting this or any exercise program This is in injury or property damage Before assembling or using especially important if you are over the age of 35 or have any pre existing this product read and follow the Owner s Manual and all health condition Always make sure all nuts and bol
15. m x 50mm 4 26 Retangular Plug 25mm x 50mm 4 27 Retangular Plug 20mm x 40mm 4 28 Round Plug 238 1mm 2 29 Round Plug 231 8mm 4 30 Foam Pad 229 x 2110 x 370mm 1 31 Foam Grip 036 x 045 x 235mm 2 32 Foam Grip 029 x 238 x 310mm 2 33 Foam Grip 029 x 238 x 205mm 2 34 Bolt Hex Head M12 x 1 75 x 80mm 2 35 Bolt Hex Head M10 x 1 5 x 75mm 12 36 Bolt Hex Head M10 x 1 5 x 70mm 2 37 Bolt Hex Head M10 x 1 5 x 25mm 2 38 Bolt Socket Head M10 x 1 5 x 35mm 2 39 Bolt Hex Head M8 x 1 25 x 70mm 4 40 Bolt Button Head M6 x 1 x 15mm 8 41 Washer M12 4 42 Washer M10 28 43 Washer M8 8 44 Washer M6 8 45 Lock Washer M6 8 46 Nylock Nut M12 x 1 75 2 47 Nylock Nut M10 1 5 12 48 Nylock Nut M8 x 1 25 4 49 Grip Strap 2 50 Stronghold Grip 2 51 Hook 2 52 Caution Label 1 53 Warning Decal 2 54 Warning Label 2 55 Allen Wrench 8mm 1 56 Wrench 2 57 Manual 1 19 LIMITED WARRANTY MODEL 50 1755 WARRANTY Stamina Products Inc warrants that this product will be free from defects in materials and workmanship under normal use service proper assembly and proper operation for a period of 90 days on the parts and three years on the frame from the date of the original purchase from an authorized retailer THIS WARRANTY SHALL NOT APPLY TO ANY PRODUCT WHICH HAS BEEN SUBJECT TO COMMERCIAL USE ABUSE MISUSE ALTERATION OF ANY TYPE OR CAUSE OR TO ANY DEFECT OR DAMAGE CAUSED BY IMPROPER ASSEMBLY REPAIR REPLACEMENT SUBSTI
16. mmend that two people be available for assembly of this product 4 Keep children away from the STAMINA Fortress Do not allow children to use or play on the Fortress Keep children and pets away from the Fortress when it is in use 5 It is recommended that you place this exercise equipment on an equipment mat 6 Set up and operate the Fortress on a solid level surface Do not position the STAMINA Fortress on loose rugs or uneven surfaces 7 Make sure that adequate space is available for access to and around the STAMINA X Fortress 8 Before using inspect the STAMINA Fortress for worn or loose components and securely tighten or replace any worn or loose components prior to use 9 Consult a physician prior to commencing an exercise program and follow his her recommendations in developing your fitness program If at any time during exercise you feel faint dizzy or experience pain stop and consult your physician 10 Always choose the workout which best fits your physical strength and flexibility level Know your limits and train within them Always use common sense when exercising 11 Do not wear loose or dangling clothing while using the STAMINA Fortress 12 Never exercise in bare feet or socks always wear proper footwear such as running walking or cross training shoes that fit well provide foot support and feature non skid rubber soles 13 Be ca
17. posite direction to perform assisted dips keeping your feet on the floor for extra support or changing the height of the dip arms to challenge and strengthen different muscles Plyobox Adjust the height of the plyobox platform to a height that is comfortable for your workout 16 18 20 22 24 to perform box jumps Start from a stationary position on the ground standing in front of the plyobox Squat down then explode onto the box Lower yourself down to a starting position Variations on the plyobox might include one leg jumps step ups toe taps and single leg squats You can also change the height of the plyobox to increase your strength and endurance To adjust the height of the plyobox platform simply remove the Adjustment Knobs 22 reposition the plyobox platform to the desired height replace the Adjustment Knobs 22 and tighten securely 17 PRODUCT PARTS DRAWING FRONT PARTS LIST PART PART NAME QTY 1 Left Base 1 2 Right Base 1 3 Cross Bar 2 4 Left Upright 1 5 Right Upright 1 6 Left Back Support 1 7 Right Back Support 1 8 Dip Arm 2 9 Foam Tube 1 10 Left Outer Handlebar 1 11 Right Outer Handlebar 1 12 Left Inner Handlebar 1 13 Right Inner Handlebar 1 14 Larger Hand Hold 1 15 Small Hand Hold 1 16 Plyobox Support 2 17 Plyobox Platform 1 18 Shaft 2 19 Plywood Board 1 20 Rubber Mat 1 21 Support Pad 2 22 Adjustment Knob 2 23 Adjustment Pin 2 24 Ab Strap 2 25 Endcap 50m
18. reful to maintain your balance while using mounting dismounting or assembling the STAMINA Fortress loss of balance may result in a fall and serious bodily injury 14 The Fortress should not be used by persons weighing over 250 pounds 15 The Fortress should be used by only one person at a time 16 The STAMINA X Fortress is for consumer use only It is not for use in public or semipublic facilities Us First 7 C AUNT PRODUCTS INC Customer Service 1 800 375 7520 www staminaproducts com THANK YOU FOR PURCHASING THE STAMINA X Fortress To enact your warranty please register your product by going to register staminaproducts com Your STAMINA X Fortress does require assembly Please follow the assembly steps set forth in this manual With regular workouts you will be getting your body into shape and be on your way to achieving a happier and healthier lifestyle Should you have any questions please call our Customer Service Department toll free number 1 800 375 7520 Monday Thursday 7 30 A M 5 00 P M Central Time Friday 8 00 A M 3 00 P M Central Time dme B TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Z BECO
19. restriction 20 NOTES 21 TO CONTACT CUSTOMER SERVICE For your convenience Stamina s customer service representatives can be reached by email at customerservice staminaproducts com or by phone at 1 800 375 7520 in the U S Our customer service representatives are available Monday through Thursday from 7 30 a m until 5 00 p m and Friday 8 00 a m until 3 p m Central Time dme ONLINE TELEPHONE FAX MAIL CUSTOMER SERVICE CUSTOMER SERVICE CUSTOMER SERVICE STAMINA PRODUCTS INC customerservice staminaproducts com Tel 1 800 375 7520 Fax 417 889 8064 ATTN Customer Service www staminaproducts com P O Box 1071 Springfield MO 65801 1071 Would you like to recieve email information or special offers from Stamina Products Register at contact staminaproducts com TO REGISTER YOUR PRODUCT To enact your warranty please register your product by going to register staminaproducts com Please have your product model number printed on the cover of this owner s manual and the serial number printed on the black and white sticker on your product ready If you don t have internet access you can call customer service at 1 800 375 7520 or fill out and mail the product registration form below to Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 PRODUCT REGISTRATION FORM Stamina Products Inc P O Box 1071 Springfield MO 65801 1071 Model J Serial ll T
20. s 97 157 beats per minute 175 beats per minute 50 years 94 153 beats per minute 170 beats per minute 55 years 91 148 beats per minute 165 beats per minute 60 years 88 144 beats per minute 160 beats per minute 65 years 85 139 beats per minute 155 beats per minute 70 years 83 135 beats per minute 150 beats per minute For cardiorespiratory training benefits the American College of Sports Medicine recommends working out within a heart rate range of 55 to 90 of maximum heart rate To predict the maximum heart rate the following formula was used 220 Age predicted maximum heart rate 13 WARM UP and COOL DOWN Warm Up The purpose of warming up is to prepare your body for exercise and to minimize injuries Warm up for two to five minutes before strength training or aerobic exercising Perform activities that raise your heart rate and warm the working muscles Activities may include brisk walking jogging jumping jacks jump rope and running in place Stretching X Stretching while your muscles are warm after a proper warm up and again after your strength or aerobic training session is very important Muscles stretch more easily at these times because of their elevated temperature which greatly reduces the risk of injury Stretches should be held for 15 to 30 seconds Do not bounce Suggested Stretching Exercises Lower Body Stretch Floor Stretch Place feet shoulder width While sitting on the floor apart and lean
21. ts are securely tightened other warnings and instructions that accompany this before using this product This product should not be used by person pepe this caution label if damaged illegible weighing more than 250 Ibs unless otherwise stated in your Owner s Manual EZ WARNING DECAL 53 AWARNING Make sure adjustment pin that came with equipment is fully engaged at all times EZ WARNING LABEL 54 AWARNING Make sure adjustment knob that came with equipment is fully engaged at all times HARDWARE IDENTIFICATION CHART This chart is provided to help identify the hardware used in the assembly process Place the washers or the ends of the bolts or screws on the circles to check for the correct diameter Use the small scale to check the length of the bolts and screws 3 16 1 4 5 16 3 8 1 2 Ux C INCHES 0 1 2 1 1 2 2 1 2 3 1 2 4 1 2 5 1 2 6 L 14 L 14 rT gt 14 0 10 20 30 40 50 60 70 80 90 100 110 120 130 140 150 6 8 10 12 NOTICE The length of all bolts and screws except those with flat LLIMETERS length heads is measured from below the head to the end of the bolt length or screw Flat head bolts and screws are measured from the top of the head to the end of the bolt or screw mm
22. with HEX BOLTS M10x1 5x75mm 35 WASHERS M10 42 and NYLOCK NUTS M10x1 5 47 Repeat on other side I E ce LEFT 7 i 6 RIGHT ASSEMBLY INSTRUCTIONS STEP 2 Refer to the illustrations below Place the LEFT and RIGHT UPRIGHTS 4 5 onto the LEFT and RIGHT BASES 1 2 Make the upper part of the LEFT and RIGHT UPRIGHTS 4 5 fit into the U bracket which are on the top of the LEFT and RIGHT BACK SUPPORTS 6 7 Slide the CROSS BAR 3 between the LEFT and RIGHT UPRIGHTS 4 5 and bolt them together with HEX BOLTS M10x1 5x75mm 35 WASHERS M10 42 and NYLOCK NUTS M10x1 5 47 an Fit the upper part of the LEFT and RIGHT UPRIGHTS 4 5 into the brackets 35 ASSEMBLY INSTRUCTIONS STEP 3 Insert the FOAM TUBE 9 through the FOAM PAD 30 then attach the assembly onto the U brackets of the LEFT and RIGHT BACK SUPPORTS 6 7 with HEX BOLTS M10x1 5x75mm 35 and WASHERS M10 42 SECURELY TIGHTEN ALL OF THE BOLTS FROM STEP 1 TO STEP 3 STEP 4 Attach the LEFT OUTER HANDLEBAR 10 and LEFT INNER HANDLEBAR 12 to the LEFT UPRIGHT 4 with HEX BOLT M10x1 5x75mm 35 HEX BOLT M10x1 5x70mm 36 HEX BOLT M10x1 5x25mm 37 WASHERS M10 42 and NYLOCK NUT M10x1 5 47 Repeat on other side ASSEMBLY INSTRUCTIONS STEP 5 Atta
23. you don t tire too quickly To determine if you are working out at the correct intensity use a heart rate monitor or use the table below For effective aerobic exercise your heart rate should be maintained at a level between 60 and 90 of your maximum heart rate If just starting an exercise program work out at the low end of your target heart rate zone As your aerobic capacity improves gradually increase the intensity of your workout by increasing your heart rate Measure your heart rate periodically during your workout by stopping the exercise but continuing to move your legs or walk around Place two or three fingers on your wrist and take a six second heartbeat count Multiply the results by ten to find your heart rate For example if your six second heartbeat count is 14 your heart rate is 140 beats per minute A six second count is used because your heart rate will drop rapidly when you stop wrist pulse exercising Adjust the intensity of your exercise until your heart rate is at the proper level Target Heart Rate Zone Estimated by Age Target Heart Rate Zone Average Maximum 5596 9096 of Maximum Heart Rate Heart Rate 100 20 years 110 180 beats per minute 200 beats per minute 25 years 107 175 beats per minute 195 beats per minute 30 years 105 171 beats per minute 190 beats per minute 35 years 102 166 beats per minute 185 beats per minute 40 years 99 162 beats per minute 180 beats per minute 45 year
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