Owners Manual
Contents
1. 4 Quadriceps Stretch With one hand against a wall for balance reach back and grasp one foot with your other hand Bring your heel as close to your buttocks as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Quadriceps and hip muscles 5 Inner Thigh Stretch Sit with the soles of your feet together and your knees outward Pull your feet toward your groin area as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Quadriceps and hip muscles 20 NOTES 21 PART LIST Model No PFCCEX13212 0 R0512A Key No Qty Description Key No Qty Description 1 1 Frame 34 2 M8 x 16mm Flat Head Screw 2 1 Upright 35 2 Wheel 3 1 Seat Carriage 36 1 Right Pedal Strap 4 1 Console 37 1 Left Pedal Strap 5 1 Backrest Frame 38 1 Right Shield 6 1 Backrest 39 1 Left Shield 7 1 Seat Frame 40 2 M10 Flange Nut 8 1 Seat 41 2 M10 x 41mm Shoulder Screw 9 1 Carriage Rail 42 4 M6 x 40mm Screw 10 2 Pulse Sensor 43 1 Crank Pulley 11 1 Console Plate 44 2 Magnet 12 1 Shield Cover 45 1 Bearing Assembly 13 1 Handlebar 46 1 Reed Switch 14 1 Adjustment Knob 47 1 Clamp 15 1 Stabilizer Shield 48 1 Resistance Mechanism 16 2 Carriage Cap 49 1 Flywheel Axle 17 2 Handgrip 50 1 Idler 18 2 Handlebar Cap 51 1 Resistance Motor 19 2 Square Cap 52 1 Resistance Cable 20 1 Backrest Frame Cap 53 1 Main Wire 21 2 Round Seat Frame Cap 54 2 M10 x 80mm Screw 22 1 Pulse Wire 55 12 M8 x 20mm Screw 23 1 Drive Belt 56 17 M42. Attach the Seat Carriage 3 and the Backrest Frame 5 to the Seat Frame 7 with two M8 x 40mm Screws 58 an M8 x 120mm Bolt 61 and an M8 Jam Nut 62 4 Orient the Seat Carriage 3 as shown Loosen the Adjustment Knob 14 if necessary Then slide the Seat Carriage onto the Carriage Rail 9 5 Tighten the Adjustment Knob 14 Attach a Carriage Bumper 24 to the underside of the Carriage Rail 9 with an M4 x 16mm Screw 56 6 Slide the Carriage Rail 9 onto the Frame 1 Attach the Carriage Rail with six M8 x 20mm Screws 55 7 Make sure that both ends of the Rear Stabilizer 31 are touching the floor Then tighten the three M8 x 36mm Screws 26 in the Rear Stabilizer Orient the Stabilizer Shield 15 as shown Press the Mushroom Fasteners 25 on the Stabilizer Shield 15 into the Rear Stabilizer 31 8 Orient the Backrest 6 as shown Attach the Backrest 6 to the Backrest Frame 5 with four M6 x 36mm Screws 63 9 10 11 Orient the Upright 2 as shown Have a second person hold the Upright near the Frame 1 Set the Upright 2 on the Frame 1 Attach the Upright with four M8 x 20mm Screws 55 Locate the wire tie inside the Upright 2 Tie the lower end of the wire tie to the end of the Main Wire 53 Then pull the other end of the wire tie upward until the Main Wire 53 is routed completely through the Upright 2 Orient the Shield Cover 12
3. as shown Then insert the Main Wire 53 upward through the Shield Cover Slide the Shield Cover 12 onto the Upright 2 Then press the Shield Cover into the Right and Left Shields 38 39 Tip It may be helpful to press the rear of the Shield Cover into place first 12 Orient the Console Plate 11 as shown Then 13 14 insert the Main Wire 53 upward through the Console Plate Tip Avoid pinching the Main Wire 53 Insert the Console Plate 11 into the Upright 2 and align the indicated holes Orient the Handlebar 13 as shown While a second person holds the Handlebar 13 near the Upright 2 insert the Pulse Wire 22 into the Upright and pull it upward out of the top of the Console Plate 11 Tip Avoid pinching the wires Attach the Handlebar 13 and the Console Plate 11 to the Upright 2 with two M8 x 20mm Screws 55 The Console 4 can use four D batteries not included alkaline batteries are recommended Do not use old and new batteries together or alkaline standard and rechargeable batter ies together IMPORTANT If the Console has been exposed to cold temperatures allow itto warm to room temperature before you insert batteries Otherwise you may dam age the console displays or other electronic components Receptacle Remove the battery covers from the back of the Console 4 and insert batteries into the battery Battery compartments Make sure to orient the bat Cover
4. on the console When you turn on the console the display will turn on A tone will sound and the console will be ready for use Select a preset workout To select a preset work out press the 7 Wt Loss Workouts button or the 7 Timed Workouts button repeatedly until the num ber of the desired workout appears in the lower display ee o BOOOGOIA ea RESISTANCE rnin LILI L TIME When you select a preset p l workout a profile of the resistance levels of the workout will scroll across the upper display the duration of the workout will appear in the center display and the number of the workout will appear in the lower display Begin pedaling to start the workout Each workout is divided into several one minute segments One resistance level and one goal speed is programmed for each segment Note The same resistance level and or goal speed may be programmed for consecutive segments During the workout the workout profile will show your progress see the drawing above The flash ing segment of the profile represents the current segment of the workout The height of the flashing segment indicates the resistance level for the cur rent segment At the end of each segment of the workout a series of tones will sound and the next segment of the profile will begin to flash If a different resis tance level is programmed for the next segment the resistance level will appear in the display
5. teries as shown by the diagrams inside the battery compartments Then reattach the bat tery covers To purchase an optional power adapter call the telephone number on the cover of this manual To avoid damaging the console use only a manufacturer supplied power adapter Plug one end of the power adapter into the receptacle inside the battery compartment on the console plug the other end into an outlet installed in accordance with all local codes and ordinances 10 Avoid pinching the Main Wire 53 Avoid pinching the wires 15 16 17 While a second person holds the Console 4 near the Console Plate 11 connect the wires on the Console to the Main Wire 53 and to the Pulse Wire 22 Insert the excess wire into the Console Plate 11 or into the Console 4 Tip Avoid pinching the wires Attach the Console 4 to the Console Plate 11 with four M4 x 16mm Screws 56 Avoid pinching the wires Identify the Right Pedal 36 which is marked with an R Using an adjustable wrench firmly tighten the Right Pedal 36 clockwise into the right side of the Crank 43 Firmly tighten the Left Pedal not shown coun terclockwise into the left side of the Crank not shown Adjust the right strap to the desired position and press the ends of the straps onto the tabs on the Right Pedal 36 Adjust the strap on the Left Pedal not shown in the same way Make sure that all parts are proper
6. x 16mm Screw 24 2 Carriage Bumper 57 2 M8 Locknut 25 6 Mushroom Fastener Screw 58 2 M8 x 40mm Screw 26 3 M8 x 36mm Screw 59 1 M4 x 19mm Bright Screw 27 1 V clip 60 4 M4 x 6mm Screw 28 2 Seat Support 61 1 M8 x 120mm Bolt 29 4 M4 Washer 62 1 M8 Jam Nut 30 1 M10 x 35mm Hex Screw 63 4 M6 x 36mm Screw 31 1 Rear Stabilizer j Assembly Tool 32 1 Front Stabilizer 7 User s Manual 33 2 Stabilizer Cap Note Specifications are subject to change without notice For information about ordering replacement parts see the back cover of this manual These parts are not illustrated 22 Model No PFCCEX13212 0 R0512A EXPLODED DRAWING 23 ORDERING REPLACEMENT PARTS To order replacement parts please see the front cover of this manual To help us assist you be prepared to provide the following information when contacting us the model number and serial number of the product see the front cover of this manual the name of the product see the front cover of this manual the key number and description of the replacement part s see the PART LIST and the EXPLODED DRAWING near the end of this manual LIMITED WARRANTY ICON of Canada Inc ICON warrants this product to be free from defects in workmanship and material under normal use and service conditions The frame is warranted for five 5 years from the date of pur chase Parts and labor are warranted for ninety 90 days from the date of purchase This warra
7. your condition complete three workouts each week with at least one day of rest between workouts After a few months of regular exer cise you may complete up to five workouts each week if desired Remember the key to success is to make exercise a regular and enjoyable part of your everyday life SUGGESTED STRETCHES The correct form for several basic stretches is shown at the right Move slowly as you stretch never bounce 1 Toe Touch Stretch Stand with your knees bent slightly and slowly bend forward from your hips Allow your back and shoulders to relax as you reach down toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times Stretches Hamstrings back of knees and back 2 Hamstring Stretch Sit with one leg extended Bring the sole of the opposite foot toward you and rest it against the inner thigh of your extended leg Reach toward your toes as far as possible Hold for 15 counts then relax Repeat 3 times for each leg Stretches Hamstrings lower back and groin 3 Calf Achilles Stretch With one leg in front of the other reach forward and place your hands against a wall Keep your back leg straight and your back foot flat on the floor Bend your front leg lean forward and move your hips toward the wall Hold for 15 counts then relax Repeat 3 times for each leg To cause further stretching of the achilles tendons bend your back leg as well Stretches Calves achilles tendons and ankles
8. 36mm M8 x 40mm Screw 55 12 Screw 26 3 Screw 58 2 AN M8 x 120mm Bolt 61 1 A M10 x 80mm Bolt 54 2 ASSEMBLY Assembly requires two persons In addition to the included tool s assembly requires the following tools e Place all parts in a cleared area and remove the packing materials Do not dispose of the packing one Phillips screwdriver sT materials until you finish all assembly steps one adjustable wrench Assembly may be easier if you have a set of wrenches To avoid damaging parts do not use power tools e To identify small parts see page 5 1 Orientthe Front Stabilizer 32 as indicated by the decal While a second person lifts the front of the Frame 1 attach the Front Stabilizer 32 with two M10 x 80mm Screws 54 2 Orient the Rear Stabilizer 31 and the Carriage Rail 9 as shown Attach the Rear Stabilizer 31 to the Carriage Rail 9 with three M8 x 36mm Screws 26 Do not tighten the Screws yet 3 Tip It may be helpful to loosen the four M6 x 40mm Screws 42 in the Seat Frame 7 before you begin this step Retighten the Screws after you complete this step Partially tighten the Adjustment Knob 14 into the Seat Carriage 3 Orient the Seat Carriage 3 the Backrest Frame 5 and the Seat Frame 7 as shown Set the Backrest Frame 5 on the Seat Frame 7 and then slide the Seat Carriage 3 onto the Backrest Frame
9. a moment for the pedals to reach the selected resistance level Follow your progress with the display The display can show the following workout information Calories This display mode will show the approx imate number of calories you have burned 14 Distance This display mode will show the dis tance that you have pedaled in miles or kilometers Profile When a workout is selected this display mode will show a profile of the resistance settings of the workout Pulse This display mode will show your heart rate when you use the handgrip heart rate monitor see step 5 on page 15 Resistance Res This display mode will show the resistance level of the pedals for a few seconds each time the resistance level changes Speed This display mode will show your pedaling speed in miles per hour or kilometers per hour Time When the manual mode is selected this display mode will show the elapsed time When a workout is selected this display mode will show the time remaining in the workout Track When the manual mode is selected this display mode will show a track representing 1 4 mile 400 m As you exercise indicators will appear in succession around the track until the entire track appears The track will then disappear and the indicators will again begin to appear in succession Press the Display Mode but tons repeatedly to view the desired workout information To reset the displa
10. for a few seconds to alert you The resistance of the pedals will then change As you exercise keep your pedaling speed near the goal speed for the current seg ce ment The goal speed will N RESISTANCE appear in the display when the speed display mode is GAL selected 1 i 6 1 IMPORTANT The goal SPEED speed is intended only to provide motivation Your actual pedaling speed may be slower than the goal speed Make sure to pedal at a speed that is comfortable for you If the resistance level for the current segment is too high or too low you can manually override the setting by pressing the Resistance buttons IMPORTANT When the current segment of the workout ends the pedals will automatically adjust to the resistance level programmed for the next segment If you stop pedaling for several seconds a series of tones will sound and the workout will pause To resume the workout simply resume pedaling The workout will continue until the last segment of the profile flashes and the last segment of the workout ends 16 4 Follow your progress with the display See step 4 on page 14 5 Measure your heart rate if desired See step 5 on page 15 6 When you are finished exercising the console will turn off automatically See step 6 on page 15 HOW TO USE THE SOUND SYSTEM To play music or audio books through the console sound system while you exercise plug your audio cable into the jack
11. ise bike on a level surface with a mat beneath it to protect the floor or carpet Make sure that there is at least 2 ft 0 6 m of clearance around the exercise bike Inspect and properly tighten all parts regu larly Replace any worn parts immediately Keep children under age 12 and pets away from the exercise bike at all times Wear appropriate clothes while exercising do not wear loose clothes that could become 10 11 12 13 14 15 16 caught on the exercise bike Always wear athletic shoes for foot protection The heart rate monitor is not a medical device Various factors may affect the accu racy of heart rate readings The heart rate monitor is intended only as an exercise aid in general The exercise bike should not be used by persons weighing more than 250 Ibs 113 kg Always keep your back straight while using the exercise bike do not arch your back The exercise bike does not have a freewheel the pedals will continue to move until the flywheel stops Reduce your pedaling speed in a controlled way Over exercising may result in serious injury or death If you feel faint or if you experience pain while exercising stop immediately and cool down This Class B digital apparatus complies with Canadian ICES 003 Dispose of batteries in accordance with all local codes and ordinances BEFORE YOU BEGIN Thank you for selecting the new PROFORM 110 R exercise bike Cycling is a
12. ly tightened before you use the exercise bike Note Extra parts may be included Place a mat beneath the exercise bike to protect the floor 11 HOW TO USE THE EXERCISE BIKE HOW TO ADJUST THE SEAT CARRIAGE HOW TO LEVEL THE EXERCISE BIKE If the exercise bike rocks slightly on your floor during use turn one or both of the leveling caps on the rear stabilizer until the rocking motion is eliminated To adjust the position of the seat carriage loosen the adjust ment knob move the seat carriage forward or back ward to the desired position and then firmly tighten the adjustment knob HOW TO ADJUST THE PEDAL STRAPS To adjust the pedal straps first pull the ends of the straps off the tabs on the pedals Adjust the straps to the desired position and then press the ends of the straps onto the tabs 12 CONSOLE DIAGRAM 7 WT LOSS WORKOUTS 7 TIMED WORKOUTS DISPLAY MODE VOLUME FEATURES OF THE CONSOLE The advanced console offers an array of features designed to make your workouts more effective and enjoyable When you use the manual mode of the console you can change the resistance of the pedals with the touch of a button As you exercise the console will provide continuous exercise feedback You can even measure your heart rate using the handgrip heart rate monitor The console offers fourteen preset workouts seven weight loss a
13. n effective exercise for increasing cardiovascular fitness building endurance and toning the body The 110 R exercise bike provides a selection of features designed to make your workouts at home more effective and enjoyable For your benefit read this manual carefully before you use the exercise bike If you have questions after Length 5 ft 152 cm Width 1 ft 9 in 53 cm Accessory Tray reading this manual please see the front cover of this manual To help us assist you note the product model number and serial number before contacting us The model number and the location of the serial number decal are shown on the front cover of this manual Before reading further please familiarize yourself with the parts that are labeled in the drawing below Console Heart Rate Monitor Handlebar Backrest Seat Leveling Cap Handlebar PART IDENTIFICATION CHART Use the drawings below to identify the small parts needed for assembly The number in parentheses below each drawing is the key number of the part from the PART LIST near the end of this manual The number following the key number is the quantity needed for assembly Note If a part is not in the hardware kit check to see if it has been preassembled Extra parts may be included D OMA M8 Jam Nut M4 x 16mm M6 x 36mm 62 1 Screw 56 5 Screw 63 4 A AM AM M8 x 20mm M8 x
14. nd seven timed workouts Each preset workout automatically changes the resistance of the pedals and prompts you to vary your pedaling speed as it guides you through an effective workout 13 RESISTANCE You can even connect your MP3 player or CD player to the console sound system and listen to your favorite music or audio books while you exercise To use the manual mode see page 14 To use a preset workout see page 15 To use the sound system see page 16 Note Before using the console make sure that batter ies are installed see assembly step 14 on page 10 If there is a sheet of plastic on the display remove the plastic HOW TO USE THE MANUAL MODE 1 Turn on the console Press any button or begin pedaling to turn on the console When you turn on the console the display will turn on Atone will sound and the console will be ready for use Select the manual mode When you turn on the con sole the manual mode will be selected automatically If you have selected a workout reselect the manual mode by pressing the 7 Wt Loss Workouts button or the 7 Timed Workouts but ton repeatedly until a track appears in the upper display LI DISTANCE Begin pedaling and change the resistance of the pedals as desired As you pedal change the resistance of the pedals by pressing the Resistance increase and decrease buttons Note After you press the buttons it will take
15. nty extends only to the original purchaser customer ICON s obligation under this warranty is limited to repairing or replacing at ICON s option the product through one of its authorized service centers All repairs for which warranty claims are made must be preauthorized by ICON If the product is shipped to a service center freight charges to and from the service center will be the customer s responsibility If replacement parts are shipped while the product is under warranty the customer will be responsible for a minimal handling charge For in home service the customer will be responsible for a minimal trip charge This warranty does not extend to freight damage to the product This warranty will automatically be voided if the product is used as a store display model if all instructions in this manual are not followed if the prod uct is abused or improperly or abnormally used or if the product is used for commercial or rental purposes No other warranty beyond that specifically set forth above is authorized by ICON ICON is not responsible or liable for indirect special or consequential damages arising out of or in con nection with the use or performance of the product damages with respect to any economic loss loss of property loss of revenues or profits loss of enjoyment or use or costs of removal or installation or other consequential damages of any kind Some provinces do not allow the exclusion or limitation of incidental or conse
16. on the console and into a jack on your MP3 player or CD player make sure that your audio cable is fully plugged in Next press the Play button on your MP3 player or CD player Adjust the volume level using the Volume increase and decrease buttons on the console or the volume control on your MP3 player or CD player MAINTENANCE AND TROUBLESHOOTING Inspect and tighten all parts of the exercise bike regu larly Replace any worn parts immediately To clean the exercise bike use a damp cloth and a small amount of mild soap IMPORTANT To avoid damage to the console keep liquids away from the console and keep the console out of direct sunlight CONSOLE TROUBLESHOOTING Most console problems are the result of low batteries See assembly step 14 on page 10 for replacement instructions Ifthe console does not display your heart rate when you use the handgrip heart rate monitor see step 5 on page 15 HOW TO ADJUST THE REED SWITCH Ifthe console does not display correct feedback the reed switch should be adjusted To adjust the reed switch you must first remove the Shield Cover 12 Using a flat screwdriver release the tabs on the Shield Cover and then lift the Shield Cover away from the frame Next locate the Reed Switch 46 Loosen but do not remove the M4 x 16mm Screw 56 17 Next rotate the Pulley 43 until a Magnet 44 is aligned with the Reed Switch 46 Slide the Reed Switch slightly toward
17. or away from the Magnet Then retighten the M4 x 16mm Screw 56 Rotate the Pulley 43 for a moment Repeat these actions until the console displays correct feedback When the reed switch is correctly adjusted reattach the shield cover HOW TO ADJUST THE DRIVE BELT If you can feel the pedals slip while you are pedaling even when the resistance is adjusted to the highest level the drive belt may need to be adjusted To adjust the drive belt you must remove the right pedal the shield cover and the right shield see the instructions below Using an adjustable wrench turn the right pedal coun terclockwise and remove it See the HOW TO ADJUST THE REED SWITCH on page 17 and remove the Shield Cover 12 Next see the EXPLODED DRAWING near the end of this manual and remove the M4 x 16mm Screws 56 from the Right and Left Shields 38 39 Then using a flat screwdriver to release the tabs and the V clip 27 gently remove the Right Shield Hold the two M8 Locknuts 57 and loosen the two M8 x 16mm Flat Head Screws 34 Next loosen the M10 x 35mm Hex Screw 30 until the Drive Belt 23 is tight Then hold the M8 Locknuts and tighten the M8 x 16mm Flat Head Screws Then reattach the right shield the top shield and the right pedal 18 EXERCISE GUIDELINES 4 WARNING Before beginning this or any exercise program consult your physi cian This is especially important for persons o
18. pply the decal in the location sol i shown Note The decal s may not be pode del shown at actual size instructions Do not allow children on or around machine Pedals continue to spin when you stop pedaling ad user s manual Spinning pedals can cause injury Reduce pedal speed in a controlled manner User weight must not exceed 250 pounds Replace label if damaged illegible or removed AA PROFORM is a registered trademark of ICON IP Inc 2 IMPORTANT PRECAUTIONS AWARN l NG To reduce the risk of serious injury read all important precautions and instructions in this manual and all warnings on your exercise bike before using your exercise bike ICON assumes no responsibility for personal injury or property damage sustained by or through the use of this product 1 Before beginning any exercise program consult your physician This is especially important for persons over age 35 or per sons with pre existing health problems Use the exercise bike only as described in this manual It is the responsibility of the owner to ensure that all users of the exercise bike are ade quately informed of all precautions The exercise bike is intended for home use only Do not use the exercise bike in a com mercial rental or institutional setting Keep the exercise bike indoors away from moisture and dust Do not put the exercise bike in a garage or covered patio or near water Place the exerc
19. quential damages Accordingly the above limitation may not apply to the customer The warranty extended hereunder is in lieu of any and all other warranties and any implied warranties of merchantability or fitness for a particular purpose are limited in their scope and duration to the terms set forth herein Some provinces do not allow limitations on how long an implied warranty lasts Accordingly the above limitation may not apply to the customer This warranty provides specific legal rights the customer may have other rights that vary from province to province ICON of Canada Inc 900 de l Industrie St J r me QC J7Y 4B8 Part No 328816 R0512A Printed in China 2012 ICON IP Inc
20. rrrOD FOrrVM 110 R Model No PFCCEX13212 0 Serial No USER S MANUAL Write the serial number in the space above for reference Serial Number Decal under frame QUESTIONS If you have questions or if parts are damaged or missing PLEASE CONTACT OUR CUSTOMER SERVICE DEPARTMENT DIRECTLY CALL TOLL FREE 1 888 936 4266 Mon Fri 7 30 until 16 30 ET excluding holidays OR E MAIL US customerservice iconcanada ca 44 CAUTION Read all precautions and instruc tions in this manual before using this equipment Keep this manual for future reference www proform com TABLE OF CONTENTS IMPORTANT PRECAUTIONS i case pidea id a RE RT a AA A n 3 BEFORE YOU BEGIN lt lt uomec stasas reacia mets E o a ere ns a 4 PART IDENTIFICATION CHART 66262000000 i ER RA A ae 5 ASSEMBLY sca i cians oh ice eredi ini ni e i ia ian pei 6 HOW TO USE THE EXERCISE BIKE iii i e A ee ERRE 12 MAINTENANCE AND TROUBLESHOOTING 0 17 EXERCISE GUIDELINES 00 ci E E E e a 19 PARTEIST rai paa aia a i e 22 EXPLODED DRAWING cs csi ua rioei I I E E 23 ORDERING REPLACEMENT PARTS Back Cover LIMITED WARRANTY c dics pa aid ia ene ace a id ig Wino Ged eked a esis ca ow Gabon ar da Back Cover WARNING DECAL PLACEMENT This drawing shows the location s of the warning decal s If a decal is missing y AWARNING or illegible see the front cover of this IS A PEA manual and request a free replacement may result in serious decal A
21. rst few minutes of exercise your body uses carbohydrate calories for energy Only after the first few minutes of exercise does your body begin to use stored fat calories for energy If your goal is to burn fat adjust the intensity of your exercise until your heart rate is near the lowest number in your training zone For maximum fat burning exercise with your heart rate near the middle number in your training zone Aerobic Exercise If your goal is to strengthen your cardiovascular system you must perform aerobic exercise which is activity that requires large amounts of oxygen for prolonged periods of time For aerobic exercise adjust the intensity of your exercise until your heart rate is near the highest number in your training zone WORKOUT GUIDELINES Warming Up Start with 5 to 10 minutes of stretch ing and light exercise A warm up increases your body temperature heart rate and circulation in preparation for exercise Training Zone Exercise Exercise for 20 to 30 min utes with your heart rate in your training zone During the first few weeks of your exercise program do not keep your heart rate in your training zone for longer than 20 minutes Breathe regularly and deeply as you exercise never hold your breath Cooling Down Finish with 5 to 10 minutes of stretch ing Stretching increases the flexibility of your muscles and helps to prevent post exercise problems EXERCISE FREQUENCY To maintain or improve
22. ver age 35 or persons with pre existing health problems The heart rate monitor is not a medical device Various factors may affect the accuracy of heart rate readings The heart rate monitor is intended only as an exercise aid in determin ing heart rate trends in general These guidelines will help you to plan your exercise program For detailed exercise information obtain a reputable book or consult your physician Remember proper nutrition and adequate rest are essential for successful results EXERCISE INTENSITY Whether your goal is to burn fat or to strengthen your cardiovascular system exercising at the proper inten sity is the key to achieving results You can use your heart rate as a guide to find the proper intensity level The chart below shows recommended heart rates for fat burning and aerobic exercise 165 155 145 145 138 130 125 120 115 130 125 115 Y 118 110 103 105 95 90 Y 20 30 40 60 70 80 To find the proper intensity level find your age at the bottom of the chart ages are rounded off to the near est ten years The three numbers listed above your age define your training zone The lowest number is the heart rate for fat burning the middle number is the heart rate for maximum fat burning and the highest number is the heart rate for aerobic exercise 19 Burning Fat To burn fat effectively you must exer cise at a low intensity level for a sustained period of time During the fi
23. y to zero press the On Reset button Change the volume level of the console by pressing the Volume increase and decrease buttons 5 Measure your heart rate if desired If there are sheets of plastic on the metal contacts on the handgrip heart rate monitor remove the plastic In addition make sure that your hands are clean To measure your heart rate hold the handgrip heart rate monitor with your palms resting against the contacts Avoid moving your hands or gripping the contacts tightly When your pulse is detected a heart shaped symbol will flash in the display and then your heart rate will be shown For the most accurate heart rate reading hold the contacts for at least 15 seconds If your heart rate is not shown make sure that your hands are positioned as described Be careful not to move your hands excessively or to squeeze the contacts tightly For optimal performance clean the contacts using a soft cloth never use alcohol abrasives or chemicals to clean the contacts When you are finished exercising the console will turn off automatically If the pedals do not move for several seconds a series of tones will sound the console will pause and the time will flash in the display If the pedals do not move for several minutes the console will turn off and the display will be reset 15 HOW TO USE A PRESET WORKOUT 1 Turn on the console Press any button or begin pedaling to turn
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