Philips Recumbent Bike User's Manual
Contents
1. PROGRAM 7 RANDOM PROGRAM 11 PROGRAM 4 PROGRAM 8 FAT BURN PLATEAU AGE The AGE function is only adaptable to PROGRAM 11 or 12 After setting the TIME in PROGRAM 11 or 12 the AGE function will automatically come on the screen Press the A UP or the WV DOWN button to input your age The digit will be flashing Press ENTER to go to another function or START to begin exercising If you do not set an age this function will always default to age 25 SCAN During your workout press MODE until the arrow is blinking in front of TIME then scan is set NOTE It will scan automatically if the time is not set PULSE Press the MODE button until the arrow points to the PULSE function This will display your current2. 2 seconds and the display will reset Once you begin exercising your present workout interval will be flashing You can also increase or decrease your workout resistance by pressing the A UP or the Y DOWN button To PAUSE your exercising program press the STOP button then to resume press the START button Programs 11 and 12 These unique programs allow the monitor to adjust the workout resistance according to your heart rate automatically Grasp the pulse sensors and hold with a firm grip If the current Heart Rate is greater than the Target Heart Rate the computer will decrease the workout resistance automatically If your current Heart Rate is less than your Target Heart Rate it will increase your resistance By the resistance changing the machine will be able to keep your heart rate at its target beats per minute When used properly the heart rate pulse sensors and display monitor provide a reason ably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Important You must keep your hands on the pulse sensors throughout the entire workout when using Programs 11 and 12 Important Be sure to set your actual age when using these programs Program 11 is designed to allow you to work out at 60 of maximum heart rate Target Heart Rate Program 12 is designed to
3. 8 Phillips Bolts and 8 Washers seat carriage M6 washer M xl amp mm phillips bolts M6 x 15mm phillips bolts IMPORTANT LOCKING ARM MUST be locked locking arm tightly before you sit on the SEAT M washers TP M x 15mm E j phillips bolts Figure 4 Assemble Seat and Back Rest _seat carriage Pd STEP 5 Rear Handlebar Assembly a Attach Rear Handlebar to Seat Carriage with rear 2 Allen Bolts 2 Washers and 2 Nylon Nuts eee Handlebar b Attach Handlebar Pulse Wires to Long M8 nylon Extension Pulse Wires T nuts AM8 washers EN handlebar N pulse wires M8 x 45mm allen bolts long extension pulse wire STEP 6 Pedal Assembly strap 97k The Foot Pedals Shafts Cranks and Foot Straps are marked R for Right and L for Left a Insert Shaft of Left Foot Pedal into threaded hole in Left left foot Crank see Figure 6 pedal b Turn Shaft by hand counter clockwise until snug NOTE DO NOT turn the Shaft clockwise doing so will strip the threads Tighten Shaft with Multi Hex Tool provided c Insert Shaft of Right Foot Pedal into threaded hole left side shown in Right Crank looking from the d Turn Shaft by hand clockwise until snug Tighten with back ormeunit Multi Hex Tool provided e Install Left and Right Foot Straps on Foot Pedals as shown see Figure 6 A Nop g p markings are located on t
4. button allows users to set the chosen mode for exercising During the STOP mode press the ENTER button to enter the TIME or AGE setting START STOP This button allows the user to STOP or START exercising By holding this button for 2 seconds the user can reset all values to 0 The monitor will turn off automatically after approxi mately 4 5 minutes of non use All values will then be reset to 0 A UP BUTTON This button allows the user to increase the values of the TENSION LEVEL TIME and AGE Y DOWN BUTTON This button allows the user to decrease the values of the TENSION LEVEL TIME and AGE Graphic LCD Display Description and Function LARGE window This system offers 12 programs that you can preset the workout time and will divide the time by 10 intervals If you do not preset the workout time the system will count up the workout time in one second increments Programs 1 10 See Program Graphics on page 14 STEP 1 Begin by pressing the START STOP button for over 2 seconds This will clear any other chosen function STEP 2 Next press the A UP or W DOWN button to scroll to the desired exercise program Then press ENTER The program will be displayed on the LCD window STEP 3 The TIME setting mode should now be displayed Press the A UP or W DOWN button to set the desired workout time STEP 4 Press the START button to begin exercising If you want to exit the Program press the ENTER button for
5. estimated heartbeat at a rate in beats per minute 14 The PULSE rate will be displayed after 4 stable pulse signals have been detected Each pulse signal will be accompanied by a symbol flash If there is no pulse input detected for over 8 seconds the computer will turn off the pulse circuit automatically Press ENTER button during your workout to restart PULSE function LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps During the STOP mode press and hold the ENTER and A UP buttons together for over 2 seconds This will open the LCD contrast calibration mode Then press the A UP or the Vv DOWN buttons to adjust the contrast of the screen Press START STOP button to set the desired level of contrast There are 16 levels of contrast GETTING STARTED Once your Recumbent Bike is assembled make sure that your workout space has a solid level surface with plenty of space around it We recommend placing a mat under your bike to protect your flooring Correct Workout Position When exercising keep your back straight and your head in a neutral position to minimize neck and upper back strain When pedaling do not lock out your knees at the bottom of the pedaling motion there should be a slight bend in the knee Always try to pedal the bike with a smooth and rhythmic mo
6. loosely in front of your body Gently bend from the waist flexing your body as far forward as it will go Hold for 20 to 30 seconds Straighten up and repeat 5 Standing Hamstrings Stretch Stand with your legs hip width apart Extend one leg out in front of you and keep that foot flat against the ground With your hands resting lightly on your thighs bend your back leg and lean forward slightly from your hips until you feel a stretch in the back of your thigh Be sure to lean forward from the hip joint rather than bending at your waist Hold for 20 to 30 seconds Repeat for the opposite leg 6 Buttocks Hips and Abdominal Stretch Lay flat on your back with your hips relaxed against the floor Bend one leg at the knee Keeping both shoulders flat on the floor gently grasp the bent knee with your hands and pull it over your body and towards the ground You should feel a stretch in your hips abdominals and lower back Hold for 20 to 30 seconds and release Repeat for opposite side 7 Inner Thigh Stretch Sit on the floor and bend your legs so that the soles of your feet are together Place your elbows on your knees Lean forward from the waist and press down lightly on the inside of your knees You should feel a stretch in the muscles of your inside thigh 8 Arm Pullback Stand with your feet shoulder width apart and toes pointing forward and with your knees slightly bent Let your arms hang relaxed on either side of your bod
7. m carriage bolts Figure 2 Install Rear Foot Tube 5 STEP 3 Seat Carriage Assembly a b w wy c d e Remove 1 Allen Bolt and 1 Washer from Carriage Tube Push Locking Arm up insert Carriage Tube into Seat Carriage and release Locking Arm This will hold Carriage Tube in place The rear of the Carriage Tube has only one hole and should face down Remove 3 Allen Bolts and 3 Washers from Frame Attach Pulse Wire from Frame to Long Extension Pulse Wire in Carriage Tube Slide Carriage Tube over end of Frame and fasten with hardware removed in Step c DO NOT pinch Wires Attach Carriage Tube to Support Tube with hardware removed in Step a Secure M8 Acorn Nuts on Rear Foot Tube Tighten all nuts upon completion of this step M8 x 15mm allen bolts m seat IEEE carriage long extension pulse wire carriage frame 5 support tube M8 acorn nut allen bolt Figure 3 Assemble Seat Carriage WARM UP amp COOL DOWN STRETCHES Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive sport movements that require a limited range of motion 10 to 12 minutes of daily stretching is recommended This can be done when warming up or cooling down When performing these stretches your movements should be slow and smooth with no bouncing or jerking Move into the stretch until you feel a slight tension not pain in the muscle and ho
8. spells Extreme breathlessness after mild exertion Arthritis or other bone problems Severe muscular ligament or tendon problems Other known or suspected disease If you experience any pain or tightness in your chest an irregular heartbeat or shortness of breath stop exercising immediately Consult your physician before continuing Pregnant Balance impairment Taking medications that affect heart rate KNOWING THE BASICS Physical fitness is most easily understood by examining its components or parts There is widespread agreement that these five components comprise the basics of physical training CARDIORESPIRATORY ENDURANCE the ability to deliver oxygen and nutrients to tissues and to remove wastes over sustained periods of time Using your bike will improve this MUSCULAR STRENGTH the ability of a muscle to exert force for a brief period of time Upper body strength for example can be measured by various weight lifting exercises MUSCULAR ENDURANCE the ability of a muscle or a group of muscles to sustain repeated contrac tions or to continue applying force against a fixed object Push ups are often used to test endurance of arm and shoulder muscles FLEXIBILITY the ability to move joints and use muscles through their full range of motion The sit and reach test is a good measure of flexibility of the lower back and backs of the upper legs BODY COMPOSITION often considered a com ponent of
9. 15 Always use this equipment on a level surface 16 Never operate the equipment if the equipment is not functioning properly 17 Start exercise slowly and gradually increase the amount of resistance 18 If the user experiences dizziness nausea chest pain or any other abnormal symptoms stop exercise at once and consult a physician immediately 19 Use caution not to pinch fingers or hands in moving parts when using the equipment KEEP THESE INSTRUCTIONS mete eign waist abdomen wips mins caves serine 23 WORKOUT PROGRESS CHARTS Use the charts below and on the following pages to keep track of your progress over time Before writing on them make as many copies as you think you ll need We suggest you keep these in a notebook You Measuring Sites will find it both informative and motivational to look Waist back at what you ve done and this data will help you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Abdomen Hips Thighs L R Calves L R 22 UNIT WARNING LABEL Important See below for placement of the following warning label on your equipment WARNING LABEL WARNING FAILURE TO READ AND FOLLOW THE SAFETY INSTRUCTIONS STATED IN THE OWNER S MANUAL MAY RESULT IN POSSIBLE SERIOUS INJURY OR DEATH KEEP CHILDREN AWAY MAXIMUM USER WEIGHT 250 LBS REPLACE THIS LABEL IF DAMAGED ILLEGIBLE OR REMOVED CLASS HC SPECI
10. ARNING The batteries must be installed as instructed on page 8 Do not carry batteries loosely such as in a purse or pocket The batteries may explode or leak and cause injury if installed improperly misused disposed of in a fire or recharged Introduction Your unit is equipped with a programmable computer to help you track your progress and motivate you to reach your fitness goals This computer provides different programs designed to tailor to your fitness goals Simply choose the program you like set the time limit and begin exercising Your monitor will then show your approximate pulse approximate calories burned elapsed time speed and distance traveled Functions and Features TIME Shows your elapsed workout time in minutes and seconds Your computer will automatically count up from 0 00 to 99 59 in one second intervals You may also program your computer to count down from a set value by using the A UP and W DOWN buttons If you continue exercising once the time has reached 0 00 the computer will begin beeping and reset itself to the original time set letting you know your workout is done SPEED Displays your workout speed in miles per hour DISTANCE Displays the accumulative distance traveled during each workout up to a maximum of 99 9 miles The distance will be displayed in tenths of a mile CALORIES approximate Your computer will estimate the cumulative calories burned at any given time during you
11. AitnessQuest Dedication to Quality We warrant this product to be free from alll defects in material and workmanship when used according to the manufacturer s instructions See Limited Warranty Card for details Save your sales receipt You may wish to staple it into this manual 12 15 05 OWNER S MANUAL For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR EDGE 49Ir Recumbent Bike EXERCISE DATA CHARTS Kir i Na TABLE OF CONTENTS Dato Workouts Workout Time Date Wonouls Workou mine f Important Safety IMsTrUCHOrS nesretna arr 2 Unit Warning LaBElS sosser E 3 Specifications amp eg m ie 3 lares EMT TT 4 Assembly Insmctlergssisssisus tieu uden boe tk tae ecuae evxa pulsi SER YI RUE 5 8 Edge49 lr Parts LG er UN 9 ECS AS Tr Exploded VIEN aot wats a aoa e Da 10 SETTING Started p NET 11 Using Your Recumbent Bike oos Pr e wkr ker er i amc 11 Operating The Cornmpulef ucuoeaupnterkaztk bir bgn cute rb RETE PR 12 14 Exercise CUISINES entm 15 KNOWING TNE BOSICSs iiassiiinininia iian 15 A Complete Exercise Program n e es 15 16 Aerobic Exercise How Much How Often ssssss 16 When To EXON IS ncvvnivnurnenereativavinuduminnadasiandushertivnandiddumenunsauancnsea 16 Measuring Your Heart IRGITeCausissesseesissasisirei etiain pO der 16 17 reise ia 17 Tips to Keep You SOIlTOIsaicsiisiaubas rio tmigkd Gea miS d cadi bids 17 Heart Rate Target Zone CHM vsssc
12. FICATIONS amp PARTS Edge 491r Specifications Approximate Length 52 onr Width 24 1 2 Height 44 3 4 Product Weight EXBCA91 44 EXBC491 26 Book Holder Backrest e Approx 95 Ibs EXBC491 41 Nu Front Handlebar Maximum User Weight C 9m e EXBC491 19 250 Ibs Seat Carriage j EXBC491 71 EXBC491 25 Pulse sensors Seat s e EXBC491 29 Rear Handlebar x EXBC491 12 Right Front Cover EXBC491 23 e Carriage Tube e SE 3 e D EXBC491 81 Long j Extension Pulse Wire ES ud EXBC491 09 tees A D Support Tube hue EXBC491 11 Left Rear Cover EXBC49 1 02 Front Foot EXBC491 08 e EXBC491 13 Sees d Rear Foot Tube Left Front Locking e Locking Arm Aim xd Grip EXBC491 07 End Cap INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR EDGE 491r RECUMBENT BIKE With this product in your home you have everything you need to start your own workout program to tone and firm the major muscle groups of your lower body This is vital for all of us regardless of age sex or fitness level and regardless of whether your primary goal is toning health maintenance or more energy for daily activities Proper exercise including a low fat diet strength training and aerobic exercise tones and conditions the muscles we use every day to stand walk lift and turn It can actually transform our body composition by reducing body fat and inc
13. M 6 Hex Nut Black 72 M6 Hex Nut 73 M6 x 65mm Eyebolt 74 Short Extension Pulse Wire 76 Handlebar Pulse Wire 78 M5 x 10mm Phillips Screw 79 Pulse Wire 80 Long Extension Pulse Wire 81 M8 x 55mm Carriage Bolt 82 Wire Plug 83 M3 x 15mm Phillips Screw 84 Right Pedal Strap 86 Left Pedal Strap 87 Shroud Decals Owner s Manual Master Carton Hardware Kit Idler Pulley Kit 04 31 47 56 57 58 75 Crank kit 36 50 51 52 59 60 61 62 63 64 77 85 et ses ie oils Nds i mS m vus KY UNS uo NS UNO NO NS NOS BOC INO ceed peek ee RINE undi UE Wer felon P CR EK 31901 ex L6v0gxaL J LEM L6vrogxaL EXERCISE GUIDELINES IMPORTANT Please review this section before you begin exercising IMPORTANT If you are over 35 and have been inactive for several years you should consult your physician who may or may not recommend a graded exercise test If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide You should also consult your physician if you have the following High blood pressure High cholesterol Asthma Heart trouble Family history of early stroke or heart attack deaths Frequent dizzy
14. Telephone Number 2 Date of Purchase 3 Where Product was Purchased Name of Retail Store City 4 Model Number EXBCO049 1 5 Part Order Number and Description CARE amp STORAGE OF YOUR RECUMBENT BIKE Caring For Your Bike Your Recumbent Bike has been carefully designed to require minimum maintenance However we recommend the following to keep your unit operating smoothly Use your bike indoors only Wipe all perspiration from your bike with a soft clean cloth after each use to prevent an accumulation of sweat and dirt Clean your bike on a regular basis to prevent a build up of dust Use Windex or an alcohol based cleanser on a clean cloth Do not use any abrasive cleaners and or polish as these will damage the surface Store your bike in a dry area away from children and high traffic areas Regularly check the tightness of nuts and bolts Storing Directions Your bike is portable If you need to change the location of your bike please follow the steps below e Stand at the rear of the bike and grasp the rear handlebar e Lift up using your legs not your back tipping The bike forward until it is resting on the front transportation wheels front rollers e Wheel the bike to its new location and carefully lower the bike back down to the floor 21 20 4 Back Stretch Stand with your legs shoulder length apart and your knees slightly bent Bend forward from your waist with your arms extending
15. allow you to work out at 85 of maximum heart rate Target Heart Rate Operating Instructions for Programs 11 and 12 STEP 1 Press START STOP button 2 seconds to clear out previous program STEP2 Press the A UP or the W DOWN button to choose the desired Heart Rate Program PROGRAM 11 or 12 STEP 3 Press ENTER for TIME mode Press the A UP or the A UP button for the desired TIME set ting STEP 4 Press ENTER for AGE mode Press the A UP or the Y DOWN button for the desired AGE setting STEP5 You are now ready to begin exercising Graphic LCD Display Description and Function small window TIME Press the MODE button until the arrow points to the TIME function If the TIME is not set it will count up in one second intervals up to 99 59 To set the desired time STEP 1 Press the ENTER button to enter the TIME setting function Press the A UP or W DOWN button to choose your desired workout time Range 5 00 99 00 STEP 2 Press START to begin After workout time is completed the computer will beep for 12 seconds To stop beeping press any button SPEED Press the MODE button until the arrow points to SPEED This will display your current speed The display value will be updated every 2 3 seconds DISTANCE Press the MODE button until the arrow points to the DISTANCE function CALORIE Press the MODE button until the arrow points to the CALORIE function The computer will count up in 0 1 increments After the
16. as you progress Your Edge 491r provides 12 different workout programs to keep your workouts challenging 6 Enlist the support and company of your family and friends 7 Update others on your successes 8 Avoid injuries by pacing yourself and including a warm up and cool down period as part of every workout See page 16 9 Reward yourself periodically for a job well done 17 described previously Each workout should begin with a warm up and end with a cool down As a general rule space your workouts throughout the week and avoid consecutive days of hard exercise Here are the amounts of activity necessary for the average healthy person to maintain a minimum level of overall fitness Included are some of the popular exercises for each category WARM UP 5 10 minutes of exercise such as walking slow jogging knee lifts arm circles or trunk rotations Low intensity movements that simulate movements to be used in the activity can also be included in the warm up MUSCULAR STRENGTH a minimum of two 20 minute sessions per week that include exercises for all the major muscle groups Lifting weights is the most effective way to increase strength MUSCULAR ENDURANCE at least three 30 minute sessions each week that include exercises such as calisthenics push ups sit ups pull ups and weight training for all the major muscle groups CARDIORESPIRATORY ENDURANCE at least three 20 minute workouts of continuous aerob
17. ccepted as a good method for measuring intensity during running swimming cycling and other aerobic activities Exercise that doesn t raise your heart rate to a certain level and keep it there for 20 minutes won t contribute significantly to cardiovascular fitness The heart rate you should maintain is called your Target Heart Rate There are several ways of arriving at this figure One of the simplest is maximum heart rate 220 age x 70 Thus the target heart rate for a 40 year old would be 126 In this example for this 40 year old to get a cardiovascular effect the individual would need to keep their heart rate at or above 126 beats per minute to get a EDGE 491r PARTS LIST CH QTY ITEM EXBCO0049 1 EXBC491 01 EXBC49 1 02 EXBC49 1 04 EXBC49 1 05 EXBC49 1 07 EXBCA49 1 08 EXBC49 1 09 EXBC49 1 10 EXBC491 11 EXBC49 1 12 EXBC491 13 EXBC491 14 EXBC491 15 EXBC49 1 18 EXBC49 1 19 EXBC49 1 20 EXBC491 21 EXBC49 1 22 EXBC49 1 23 EXBC49 1 24 EXBC49 1 25 EXBC49 1 26 EXBC49 1 27 EXBC49 1 28 EXBC49 1 29 EXBC49 1 30 EXBC491 31 EXBC49 1 33 EXBC49 1 34 EXBC49 1 35 EXBC49 1 37 EXBC49 1 38 EXBC49 1 39 EXBC49 1 40 EXBC49 1 41 EXBC49 1 42 PARTS NAME Retail Unit M8 x 65mm Carriage Bolt 01 Front Foot Tube 02 M8 Washer 04 M8 Acorn Nut 05 End Cap 07 Rear Foot Tube 08 Support Tube 09 Right Rear Cover 10 Left Rear Cover 11 Right Front Cover 12 Left Front Cover 13 MA x 12mm Philli
18. display value reaches 999 it will reset to 0 and begin counting from 0 1 again 13
19. e When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided 3 Warm up before any exercise program by doing 5 10 minutes of aerobic activity followed by stretching 4 Wear comfortable clothes that allow freedom of movement and that are not tight or restricting 5 Wear comfortable shoes made of good support with non slip soles 6 Breathe naturally never holding your breath during an exercise 7 Avoid over training You should be able to carry on a conversation while exercising 8 After an exercise session cool down with slow walking and stretching 9 This equipment should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this equipment and should be under close supervision when using any exercise equipment 11 If you are taking medication which may affect your heart rate a physician s advice is absolutely essential 12 Use this equipment only for its intended use as described in this manual Do not use attach ments not recommended by the manufacturer 13 Only one person at a time should use this equipment 14 Do not put hanas feet or any foreign objects on or near this equipment when in use by others
20. fitness It refers to the makeup of the body in terms of lean mass muscle bone vital tissue and organs and fat mass An optimal ratio of fat to lean mass is an indication of fitness and the right types of exercises will helo you decrease body fat and increase or maintain muscle mass To help track your progress we have provided Workout Progress Charts on pages 22 and 23 A COMPLETE EXERCISE PROGRAM How often how long and how hard you exercise and what kinds of exercises you do should be determined by what you are trying to accomplish Your goals your present fitness level age health skills interest and convenience are among the factors you should consider For example an athlete training for high level competition would follow a different program than a person whose goals are good health and the ability to meet work and recreational needs Your exercise program should include something from each of the four basic fitness components continued on next page 15 Program Graphics PROGRAM 1 PROGRAM 5 PROGRAM 9 MANUAL RAMP INTERVALS PROGRAM 2 PROGRAM PROGRAM 10 6 ROLLING FITNESS TEST MOUNTAIN
21. he ends of the pedal shaft Figure 6 Pedal Assembly STEP 7 Computer Tube Assembly a Remove 3 Allen Bolts and 3 Washers from Frame b Connect Extension Wire and Short Extension Pulse Wire to Reed Switch Wire Gear Box Wire and Pulse Wire C Slide Computer Tube over Wires and into Frame Fasten with hardware removed in Step a NOTE DO NOT pinch wires while attaching Handlebar Tube STEP 8 Front Handlebar and Computer Assembly a Attach Front Handlebar to Computer Tube with 2 Allen Bolts 2 Washers and 2 Nylon Nuts NOTE DO NOT use rechargeable batteries Using rechargeable batteries will cause a short circuit and destroy Computer b w Remove Battery Door from back of Computer insert four C size batteries in order shown in Figure 9 below and replace Battery Door c _ Remove 4 Phillips Screws from back of Computer Carefully plug Extension Wire and Short Extension Pulse Wires into back of Computer d Attach Computer to Computer Tube with Phillips Screws e Snap Book Holder into slot in Computer extension wire short extension amp pulse wires computer tube M8 x 15mm allen bolts pos D M8 extension A asher wires 4 D lt M8 washers P short extension M8 x 15mm pulse wire P di a bolt dus D Ra reed switch wire middle wire gear box wire Figure 7 Install Computer Tube Z book holder sho
22. ic exercise each week Working out on your bike is a good way to obtain this aerobic activity Other popular aerobic conditioning activities include brisk walking jogging swimming elliptical exercise rope jumping rowing cross country skiing and some continuous action games like racquetball and handball FLEXIBILITY 10 12 minutes of daily stretching exercises performed slowly without a bouncing motion This can be included after a warm up or during a cool down Refer to pages 19 and 20 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lower intensity cycling combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Experts recommend that you do some form of aerobic exercise at least three times a week for a minimum of 20 continuous minutes Of course if that is too much start with a shorter time span and gradually build up to the minimum Then gradually progress until you are able to work aerobically for 20 40 minutes If you want to lose weight you may want to do your aerobic workout five times a week It is important to exercise at an intensity vigorous enough to cause your heart rate and breathing to increase How hard you should exercise depends to 16 a certain degree on your age and is determined by measuring your heart rate in beats per minute Refer to the Measuring Your Heart Rate section below and on page 17 for more information on how to determine a
23. iiinevenessastscnenerdbavasvuandndwasnvade 18 Warm Up amp Cool Down Stretches usta ene aes 19 20 Care amp Storage Of Your Recumbent Bike ssssss 2 Workout Progress Charts uico saos ctas stunengneleedmarteeketmacoet 22 23 mi i ie aPejedi e iia 24 AFitnessQuest 2004 and 2005 Fitness Quest Inc All rights reserved Made in China Edge and Fitness Queste are registered trademarks of Fitness Quest Inc 12 15 05 24 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this equipment CAUTION Exercise of a strenuous nature as is customarily done on this equipment should not be undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment 1 Before starting this or any other exercise program consult your physician who can assist you in determining the target heart rate zone appropriate for your age and physical condition Certain exercise programs or types of equipment may not be appropriate for all people This is especially important for people over the age of 35 pregnant women or those with pre existing health problems or balance impairments 2 Monitor your heart rate while you exercise and keep your estimated pulse rate within your target heart rate zone Follow the instructions on pages 16 18 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zon
24. ill be displayed on screen Check the chart on the following page to see if you are within your range according to your age When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided By using the chart on the following page you can see where your heart rate falls in the minimum and maximum target zones The above are guidelines people with any medical limitations should discuss this formula with their physician CLOTHING All exercise clothing should be loose fitting to permit freedom of movement and should make The wearer feel comfortable and self assured Never wear rubberized or plastic clothing such garments interfere with the evaporation of perspiration and can cause body temperature to rise to dangerous levels We recommend wearing a workout shoe with a rubberized sole unless instructed otherwise TIPS TO KEEP YOU GOING 1 Adopt a specific plan and write it down 2 Keep setting realistic goals as you go along and remind yourself of them often 3 Keep a log to record your progress and make sure to keep it up to date See pages 22 24 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Upgrade your fitness program
25. ld the stretch for 20 to 30 seconds Breathe slowly and rhythmically Be sure not to hold your breath Remember that all stretches must be done for both sides of your body 1 Quadriceps Stretch Stand close to a wall chair or other solid object Use one hand to assist your balance Bend the opposite knee and lift your heel towards your buttocks Reach back and grasp the top of your foot with the same side hand Keeping your inner thighs close together slowly pull your foot towards your buttocks until you feel a gentle stretch in the front of your thigh You do not have to touch your buttocks with your heel Stop pulling when you feel the stretch Keep your kneecap pointing straight down and keep your knees close together Do not let the lifted knee swing outward Hold the stretch for 20 to 30 seconds Repeat for the other leg 2 Calf and Achilles Stretch Stand approximately one arms length away from a wall or chair with your feet hip width apart Keeping your toes pointed for ward move one leg in close to the chair while extending the other leg behind you Bending the leg closest to the chair and keeping the other leg straight place your hands on the chair Keep the heel of the back leg on the ground and move your hips forward Slowly lean forward from the ankle keeping your back leg straight until you feel a stretch in your calf muscles Hold for 20 to 30 seconds Repeat for the opposite leg 3 Overhead Triceps Stretch S
26. nd measure your heart rate You can do different types of aerobic activities say walking one day and use your bike the next Make sure you choose an activity that can be done regularly and is enjoyable for you The important thing to remember is not to skip too many days between workouts or fitness benefits will be lost If you must lose a few days gradually work back into your routine WHEN TO EXERCISE The hour just before the evening meal is a popular time for exercise The late afternoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s worries and tensions Another popular time to work out is early morning before the work day begins Advocates of the early start say it makes them more alert and energetic on the job Among the factors you should consider in developing your workout schedule are personal preference job and family responsibilities availability of exercise facilities and weather It s important to schedule your workouts for a time when there is little chance that you will have to cancel or interrupt them because of other demands on your time You should not exercise strenuously during extremely hot humid weather or within two hours after eating Heat and or digestion both make heavy demands on the circulatory system and in combination with exercise can be an over taxing double load MEASURING YOUR HEART RATE see chart on page 18 Heart rate is widely a
27. ps Screw 14 MA x 16mm Phillips Screw 15 Seat Carriage Plug 18 Seat Carriage 19 Seat Carriage Bushing 19 Locking Arm Grip 21 Plug 22 Carriage Tube 23 M8 x 15mm Allen Bolt 24 Seat 25 Backrest 26 M6 x 15mm Phillips Bolt 27 M6 Washer 28 Rear Handlebar w Grips 29 32 M8 x 45mm Allen Bolt 30 M8 Nylon Nut 31 Front Handlebar Plug 33 Right Pedal 34 Left Pedal 35 Extension Wire 37 Reed Switch w Wire 38 Computer Tube 39 Computer 40 Front Handlebar 41 M8 x 60mm Allen Bolt 42 QTY ON C m LL ueni uuu u md ND IS N Nj cm x3 a le ze id RD O O 0 09 aO c c IN a ITEM EXBC49 1 43 EXBC49 1 44 EXBC49 1 45 EXBC49 1 46 EXBC49 1 48 EXBC49 1 49 EXBC49 1 53 EXBC49 1 54 EXBC49 1 55 EXBC49 1 65 EXBC49 1 67 EXBC49 1 68 EXBC49 1 69 EXBC49 1 70 EXBC491 71 EXBC49 1 72 EXBC49 1 73 EXBC49 1 74 EXBC49 1 76 EXBC49 1 78 EXBC491 79 EXBC49 1 80 EXBC491 81 EXBC49 1 82 EXBC49 1 83 EXBC49 1 84 EXBC49 1 86 EXBC49 1 87 EXBC491 SD EXBC491 OM EXBC49 1 MC EXBC491 HK EXBC491 K EXBC491 K2 PARTS NAME M5 x 10mm Phillips Screw 43 Book Holder 44 M5 x 50mm Phillips Screw 45 Spring 46 M10 Washer 48 M10 Acorn Nut 49 Mag Brake 53 Belt Tension Bracket 54 M8 x 20mm Phillips Bolt 55 Gear Box w Wire 65 66 M x 40mm Eyebolt 67 Adjustment Channel 68 M3 x 8mm Phillips Screw 69 Front Handlebar Grip 70 Pulse Sensor w Wire 71 78
28. r workout Calorie expenditure on your computer is based on realistic expectations however your computer is not individually programmable for all necessary variables to accurately monitor actual calories burned The computer will count up in 0 1 increments After the display value reaches 999 it will reset to 0 and begin counting from 0 1 again AGE Your computer is age programmable from to 99 years when you choose Program 11 or Program 12 The default age is 25 years 12 PROGRAMS Note This unit is not recommended for children If you do not set an age this function will always default to age 30 PULSE approximate Your computer displays your pulse rate in beats per minute during your workout Pulse sensors located on the Rear Handlebar enable the user to read his her pulse rate By grasping the sensors and holding firmly the display will read your pulse rate in the display window Your pulse will continue to read as long as your hands stay on the pulse sensors When used properly the heart rate pulse sensors and display monitor provide a reasonably accurate estimate of your actual heart rate This estimate is not exact and persons with medical conditions and or a specific need for accurate heart rate monitoring should not rely on the estimations provided Buttons and Definitions MODE This button selects functions of TIME SPEED DISTANCE CALORIES AGE TARGET HEART RATE and PULSE ENTER This
29. reasing the proportion of lean muscle in our bodies Using the bike will help in reducing body fat and increasing cardiovascular endurance Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your Edge 491r Recumbent Bike Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of the Edge 491r Recumbent Bike We re sure that you will be completely satisfied with the product and we invite your comments so that we can hear about your success Please write or call our Customer Service Specialists at the address or phone number listed below or contact us by email or on our web site with any comments or questions you may have Edge 491r Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 321 9236 Monday through Friday 8 30am to 8 00pm Eastern Standard Time email customersupport fitnessquest com wwW fitnessquest com All details depicted in this Owner s Manual and of the product itself are subject to change without notice 4 ORDERING MISSING OR DEFECTIVE PARTS When ordering parts please contact our Paris Department toll free at 1 800 497 5831 Monday through Friday 8 30am to 8 00pm EST IMPORTANT You must have your serial number and this manual ready when calling for parts Serial 7 Please also provide the following information 1 Name Mailing Address and
30. rt extensions N pulse wires Jy 2 o extension Pf wire M8 x 45mm if fo allen bolts VW M5 x 10mm p N phillips front handlebar screws Figure 8 Install Front Handlebar and Computer four C batteries battery I door computer Figure 9 Install Batteries cardiovascular effect Note Although 70 was used in this example the heart rate range needed to achieve results falls between 60 and 85 of your maximum heart rate If you are just beginning your exercise program your target heart rate range should be roughly at 60 of your maximum heart rate As you become more conditioned or if you are already in good cardiovascular shape you can increase your target heart rate to 70 85 of your maximum heart rate Remember your target heart rate is only a guide When checking heart rate during a workout take your pulse within five seconds after interrupting exercise because it starts to go down once you stop moving Count pulse for 10 seconds and multiply by six to get the perminute rate Remember your Recumbent Bike also comes with pulse sensors located on the Rear Handlebar When used properly the unit pulse sensors can help you to determine your estimated heart rate To do so a Push the START button on your Computer b Gently grab both metal pulse sensors on both handlebars Wait 6 seconds C Your estimated heart rate range w
31. tand with your feet shoulder width apart and your knees slightly bent Liff one arm overhead and bend your elbow reaching down behind your head with your hand toward the opposite shoulder blade Walk your fingertips down your back as far as you can Hold this position Reach up with your opposite hand and grasp your flexed elbow Gently assist the stretch by pulling on the elbow Hold for 20 to 30 seconds Repeat for the opposite arm continued on next page 19 HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS TABLE 1 200 195 190 190 185 180 180 175 170 170 165 165 161 Heart 160 157 160 Rate 153 155 Beats 148 150 50 Min 144 145 140 Maximum 140 140 Attainable 136 136 Heart Rate 133 131 B 129 130 127 129 129 123 T 119 120 115 Target 119 A Zone 112 108 110 105 igi c 98 70 100 Target 20 25 30 35 40 45 50 55 60 65 7O 75 80 Zone AGE YRS TABLE 2 Exercise Warm Up THR Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk Per Wk 1 amp 2 5 min 60 65 8 5 min 17 min 3 51 min 3 amp 4 5 min 65 70 10 5 min 20 min 3 60 min 5 amp 6 5 min 70 75 15 5 min 25 min 3 75 min 7 amp 8 5 min 70 80 20 5 min 30 min 3 90 min 9 amp 10 5 min 70 85 25 5 min 35 min 3 105 min 11 amp 12 5 min 70 85 25 5 min 35 min 3 105 min 18 STEP 4 Seat amp Back Rest Assembly a Attach Seat and Back Rest to Seat Carriage with
32. tion USING YOUR RECUMBENT BIKE The bike provides a completely smooth and natural feeling that minimizes the impact on your hips knees and ankles while providing a superior aerobic and muscle toning workout The durable steel frame and transport wheels make the bike mobile and easy to use IMPORTANT e This bike is not recommended for children e Always make sure that you feel balanced and secure e Always use your bike on a clean solid and level surface USING THE PULSE FUNCTION ON THE REAR HANDLEBAR The pulse window on your Computer works in conjunction with the pulse sensors found on the rear handlebar When you are ready to read your pulse 1 Place both hands firmly on the pulse sensors For the most accurate reading it is important pulse to use both hands sensors 2 Look at your pulse window The small heart will begin to blink 3 Your estimated heart rate will appear in the window approximately 6 seconds after you grasp the pulse sensors rear 4 Refer to the Target Heart Rate Zone Chart _ handlebar found on page 18 of this manual For additional P information about the importance of working within certain heart rate ranges see pages y 16 and 17 Measuring Your Heart Rate m 5 This estimate is not exact and persons with coma i r M medical conditions and or a specific need PA f for accurate heart rate monitoring should not rely on the estimations provided 11 OPERATING THE COMPUTER W
33. y Expand your chest and pull your shoulders back Bend your elbows slightly and clasp your hands behind your back Slowly straighten your arms as you lift your hands upward Raise your hands upward until you feel mild tension in your shoulder and chest region Hold for 20 to 30 seconds Lower your arms to their original position and bend your elbows Release your hands and return them to your sides ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre lubricated at the factory We recommend that you protect flooring or anything else the parts may contact with newspaper or cloth STEP 1 Front Foot Tube Assembly a Remove 2 Carriage Bolts 2 Washers and 2 Acorn Nuts from Front Foot Tube b Attach Front Foot Tube to front of Frame with hardware removed in Step a Make sure to insert Bolts through square holes on bottom first STEP 2 Rear Foot Tube Assembly a Remove 2 Carriage Bolts 2 Washers and 2 Acorn Nuts from Frame b Insert 2 Carriage Bolts through square holes on bottom of Rear Foot Tube Frame and Support Tube and fasten with 2 Washers and 2 Acorn Nuts NOTE It will be difficult to attach Nuts but they will fit DO NOT tighten any Nuts until you have completed Step 3f on page 6 M8 acorn nuts M8 x 65mm carriage bolts front foot tube support M8 acorn nut 9 BE M8 washer rear foot tube frame M8 x 55mm
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