Fitness Quest 6.5r User's Manual
Contents
1. cceccseeessseeereeserseeens 22 Workout Progress COINS sarreran makini 23 24 Exerce Dard CNO urreria a nTa ai 25 26 Replacement KITS cccccccceccsesessueseeeeueeeeeeeueeeveveueeeeeeeueeeueseeeaneeesenanenas 27 7 Replacement PAFIS srsrrisriitiicririsrur iieii inanin i eiii 28 New Balance Fitness Equipment 2004 Fitness Queste Inc All rights reserved Made in Taiwan Fitness Quest Inc d b a New Balance Fitness Equipment New Balance and NB logo are trademarks of New Balance Athletic Shoe Inc Fitness Quest Inc is the exclusive licensee of New Balance Athletic Shoe Inc 12 1 04 IMPORTANT SAFETY INSTRUCTIONS Read all instructions before using this machine 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 Follow2. PROGRAM 3 SHAPE UP VALLEY ee ee a Po eee St ee ee ee ee ee ee PROGRAM 4 CARDIO PLATEAU oOoOOooooooc S Ll oooooooooo ee al 00 a a a A U 2 es E A N E E a ee ee ee ee eee LCD Workout Graphics PROGRAM 5 FAT BLASTER INCLINE ee ee ee LIC E ee ee ee CE ee ee ee a ee ee ee ee ee es ee PROGRAM 6 SUPER SLOW INCLINE PROGRAM 7 RANDOM ENERGY PROGRAM 8 CARDIO PLATEAU 2 oe oe oe A AD L I a a ee ll LCD Contrast Calibration The contrast of the screen can be adjusted by the following steps e During the STOP mode press and hold the ENTER and A UP buttons together for over two seconds You will hear a faint beep This will open the LCD Contrast Calibration mode e Then press the A UP or W DOWN button to adjust the contrast of the screen Press START button to set the desired level of contrast There are 16 levels of contrast PROGRAM 9 PEAKS AND VALLEYS CILILILILILILICIOIL CICICICICICICICICICS Coo a an n a n n a OC a le CICE JILFI C_ JIC A L A ee ee ee ee es 2 ee ee ee es es ee PROGRAM 10 OVER THE HILL LILILILILILILILILIC QOCICICICICICICICICI CCI C_ICJI n f a f a d CIOCI meee oC Co COCE a a a E LUU COE a a a a U A U m a ee ee ee eee PROGRAM 11 60 OF TARGET HEART RATE ee COO eee COICICICIR ECOG E PROGRAM 12 85 OF TARGET HEART RATE CoC CoCOCoOCICICICoICo
3. WARNING LABEL 3 A WARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED ONLY INDOORS AND IN A DRY LOCATION Back Rest O Seat Carriage ae Rear Handlebar 9 Support Tube Locking Arm n Left Rear Cover Rear Foot lube End Cap INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR 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 If can actually transform our body composition by reducing body fat and increasing 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 Recumbent Bike Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of your Recumbent Bike We re sure that you will be completely satisfied with the product and we invite your comments so that we can
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5. M6 x 30mm phillips bolt seat seat adjustment knob adjustment knob seat carriage slider seat carriage M6 x 30mm phillips bolt Figure 4b Install Seat Carriage Slider Figure 4c Install Back Rest STEP 5 Rear Handlebar Assembly rear a Remove 2 Allen Bolts 2 Washers and 2 Nylon handlebar Nuts from Rear Handlebar with Pulse Sensors b Place Rear Handlebar into notch in Seat M8 nylon Carriage with Handlebar pointing forward nuts and Pulse Sensors facing up see Figure 5 M8 washers c Secure Rear Handlebar with 2 Allen Bolts 2 Washers and 2 Nylon Nuts removed in ae step 5a Tighten Bolts with Allen Wrench allen bolts Figure 5 Install Rear Handlebar M6 washer 4 Back Stretch stand with your legs shoulder length apart and your knees slightly bent Bend forward from your waist with your arms extending 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 l
6. 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 intensify 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 aerobic 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 20 and 21 for a list of total body stretches COOL DOWN a minimum of 5 10 minutes of slow walking or lowe
7. 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 continued on next page Buttons and Definitions ENTER his button allows users to set the Program and Time on Programs 1 10 and Time and Age on Programs 11 12 START This button allows the user to STOP or START exercising By holding this button for two seconds the user can reset all values to 0 The Computer will turn off automatically after approx 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 Age and Program v DOWN BUTTON This button allows the user to decrease the values of the Tension Level Time Age and Program LCD Workout Graphics 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 LCD Workout Graphics on next page STEP 1 Begi
8. hear about your success Please write or call our Customer Service Specialists at the address or phone number listed below or contact us on our web site or email us with any comments or questions you may have New Balance Fitness Equipment 6 5r Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 292 5009 Monday through Friday 9 00am to 5 00pm Eastern Standard Time email customersupport newbalancefitness com www newbalancefitness 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 always provide the following information 1 Name Mailing Address and Telephone Number 2 Date of Purchase 3 Where Product was Purchased Name of Retail Store City 4 Model Number NBPO1065 2 5 Part Order Number and Description EXERCISE DATA CHARTS Of Workouts Update once a week Total Workout Time Of Workouts Total Workout Time 20 a oe Pomel Toe oe You will find it both informative and motivational to look back at what you ve done and this data will helo you to chart future fitness goals as you progress Every two weeks measure yourself to rechart your progress Resting Measuring Sites Waist Abdomen Hips Thighs L R Calves L R 24 ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are pre lubr
9. 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 hold 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 pl
10. threads lighten shaft with Multi Hex Tool provided handlebar tube handlebar tube wires 4 M8 x 15mm M8 x 15mm allen bolts allen bolt al _ g M8 washers Y main gt M8 x 15mm frame a allen bolt O main frame wires 4 Figure 6 Install Handlebar Tube left strap Zo q left foot pedal eee markings are located on the ends of the c Insert Pedal Shaft of Right Foot Pedal into threaded on side shown pedal shoft hole in Right Crank d Turn Pedal Shaft by hand clockwise until snug Tighten with Multi Hex Tool provided looking from the back of the unit Figure 7 Install Foot Pedals STEP 9 Computer Installation a b c d e STEP 8 Front Handlebar Installation M8 nylon nuts a Remove 2 Allen Bolts 2 Washers and 2 Nylon Nuts from Front Handlebar b Align bolt holes in Front Handlebar with holes in Handlebar Tube see Figure 8 c Re install 2 Allen Bolts 2 Washers and 2 Nylon Nuts that were removed in step 8a and tighten M8 x 60mm allen bolts front handlebar handlebar tube Remove battery door from back of Computer insert 4 C batteries and replace the battery door Note DO NOT use rechargeable batteries doing so will cause a short and destroy the computer Remove 4 Phillios Bolts from back of Computer Connect Computer Wires and Handlebar Tube Wires together and carefully tuck wires int
11. New Balance Fitness Equipment Dedication to Quality New Balance Fitness Equipment warrants this product to be free from all defects in material and workmanship when used according to the manufacturer s instructions see Limited Warranty Card for details If you have any comments or questions contact our Customer Service Department toll free at 1 800 292 5009 Monday through Friday 9 00 am to 5 00 pm EST Please record the following information and keep for reference Serial Date Of Purchase save your sales receipt You may wish to staple it into this manual 12 1 04 A J i a ff ty OWNER S MANUAL FoR MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR NEW BALANCE 6 5r RECUMBENT BIKE REPLACEMENT PARTS BACK REST 26 LEFT FRONT COVER 13 RIGHT FRONT COVER 12 M4 x 16mm PHILLIPS SCREW 15 M4 x 16mm PHILLIPS SCREW 15 M5 NUT 17 M5 x 115mm PHILLIPS SCREW 16 SEAT 25 97 BOOK HOLDER 97 RIGHT REAR COVER 10 LEFT REAR COVER 11 M4 X 12mm PHILLIPS SCREW 14 M4 X 12mm PHILLIPS SCREW 14 M4 x 16mm PHILLIPS SCREW 15 M4 x 16mm PHILLIPS SCREW 15 M5 x 115mm PHILLIPS SCREW 16 M5 NUT 17 M5 x 50mm PHILLIPS SCREW 45 M5 x 50mm PHILLIPS SCREW 45 4 31 Peal 42 41 M8 WASHER 4 LEFT PEDAL 35 RIGHT PEDAL 34 MAG BRAKE 53 M8 NYLON NUT 31 M8 x 60mm ALLEN BOLT 42 M8 X 60mm CARRIAGE BOLT 1 E
12. T INCLUDES PART DESCRIPTION 4 M8 Washer 29 Rear Handlebar 30 M8 x 45mm Allen Bolt 31 M8 Nylon Nut 71 Pulse Sensor with Wire 78 Handlebar Pulse Wire 96 M3 x 11mm Phillips Screw REPLACEMENT KITS QTY ee ee ee QTY BR Nana NNA HH QTY lt NA S P A QTY BRMONMPND YM EXERCISE DATA CHARTS 26 Of Workouts Update once a week Total Workout Time Of Workouts Total Workout Time UNIT WARNING LABELS Important See below for placement of the following warning labels on your unit WARNING LABEL 1 A 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 SPECIFICATIONS amp PARTS Specifications Approximate Length 53 Width 24 Height 38 Computer Product Weight Approx 79 Ibs Book Holder Maximum User Weight 300 Ibs Front Handlebar WARNING LABEL 1 seat Cushion e Right Front Cover Carriage Tube Q Tube ee ee Front Foot WARNING LABEL 2 Left Front Cover WARNING Pedal LABEL 3 o Roller WARNING LABEL 2 A WARNING DO NOT PLUG THE AC ADAPTER INTO WALL UNTIL ELECTRONICS MONITOR IS COMPLETELY ASSEMBLED
13. XTENSION WIRE 37 M5 x 10mm PHILLIPS SCREW 79 M8 x 60mm CARRIAGE BOLT 1 FRONT FOOT TUBE 2 HANDLEBAR TUBE 39 GEAR BOX WITH WIRE 65 amp 66 M8 WASHER 4 M8 WASHER 4 SHORT EXTENSION M8 ACORN NUT 5 M8 ACORN NUT 5 PULSE WIRE 76 END CAP 7 28 ROLLER 6 REAR FOOT TUBE 8 TABLE OF CONTENTS IMDOR GIT Safety TFSI UCHONS a cecrsractviecerstedinroraataceantesnssapendoetasanies 2 OT VCC LODEN sisting untagenciaaie ons ena sanin AAAA a EEA 3 Pe CHIC CONS OCIS aaar E EEEE 3 ATOGUCHON soare E E E 4 AssemMDOIy INSITUCTHONS sernir aeaa E a 5 10 Ce ING ROLE E EEA E E ENA EE E 11 Using Your Recumbent BIke ss essserrserrnsrrnrrrerrrrrrerrrerrerrrerrrerrre 11 12 Operaing TNS COMPUTES saciid niai 13 15 Exercise Guidelines s sessssssrresrretrrrtt rrt rere enter artnet re errr rete 16 KNOWING TNE BOSICS cccccsesesseeseeeeeeeereeeeeeeeeeeeeeneereeeteneeeneeteeeengs 16 A Complete Exercise PrOGraim ccccsssccsssecsssersseersaeeereeesaess 16 17 Aerobic Exercise How Much How Often ccseeeereesereeeees 17 WAST WO EKT oe a a A E 17 Measuring Your Heart ROTE s ssssssserrerrnsrrerrerrerrrrrrerrerreerre 17 18 CIORI aeea ret te E E ter rte tern tr tre 18 Tips TO Keep YOU GOING cecccsesecsseeesseeeseeeereneersnestsneeesaeetsneeeraenets 18 Heart Rate Target ZONE CNOIMT cccccscecssseesseeeeeeeeeseeersnserseetens 19 Warm Up amp Cool Down ON CICNES nrriersrinsiri n 20 2 Care amp Storage Of Your Recumbent BIKE
14. ace 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 stand with your feet shoulder width apart and your knees slightly bent Lift 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 STEP 6 Handlebar Tube Assembly a Remove 4 Allen Bolts and 4 Washers from Main Frame b Connect Main Frame wires to wires in Handlebar Tube and carefully tuck wires into Main Frame while sliding Handlebar Tube onto Main Frame see Figure 6 c Re install the 4 Allen Bolts and 4 Washers that were removed in Step 6a and tighten with Multi Hex Tool STEP 7 Foot Pedal Assembly The Foot Pedals Pedal Shafts and Pedal Straps are marked R for Right or L for Left a Insert Pedal Shaft of Left Foot Pedal into threaded hole in Left Crank see Figure 7 b Turn Pedal Shaft by hand counter clockwise until snug Note DO NOT turn the Pedal Shaft clock wise doing so will strip the
15. beats per minute to get a 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 per minute rate Remember your 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 will 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 sp
16. d 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 equipment 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 unit please follow the steps below e Unplug the unit e Stand at the rear of the bike and grasp the rear handlebar e Lift up Using your legs not your back tipping the machine forward until it is resting on the front transportation wheels front rollers e Wheel the bike To its new location and carefully lower the unit back down to the floor STEP 3 Seat Carriage Assembly a b c d e f g h Remove 1 Allen Bolt and 1 Washer from underside of Carriage Tube see Figure 3 Position Seat Carriage in front of Carriage Tube with the 1 bolt hole facing down Raise Locking Arm slide Carriage Tube into Seat Carriage and push Locking Arm down to hold Carriage Tube in place Remove 3 Allen Bolts and 3 Washers from Main Frame Plug Pulse Wire from Main Frame into Long Extension Pulse Wire from Carriage Tube and remove twist tie see Figure 3 Slide Carriage Tube over Main Frame align bolt holes and fasten using 3 Allen Bolts and 3 Washers removed in Step 3d tighten bolts Note DO NOT Pinch Wires Attach Carriage Tube to Suppor
17. ecific need for accurate heart rate monitoring should not rely on the estimations provided By using the chart on page 19 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 23 26 4 Include weight and or percent body fat measures in your log Extra pounds can easily creep back 5 Upgrade your fitness program as you progress Your bike 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 17 9 Reward yourself pe
18. ed in Step 2a Hand tighten M8 acorn nuts M8 washers M8 x 60mm carriage bolts 7 7 7 7 7 7 Z pi Nic y f IN Z Z N N N f front foot tube Figure 1 Install Front Foot Tube lt Dp M8 7 P washer rear foot tube M8 acorn nut Q M8 nee a LY M8 x 60mm end cap carriage bolts Figure 2 Install Rear Foot Tube 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 will find it both informative and motivational to look 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 Weight Waist Resting Heart Rate Resting Heart Rate Measuring Sites Waist Abdomen Hips Thighs L R Calves L R 23 CARE amp STORAGE OF YOUR RECUMBENT BIKE Caring For Your Unit Your Recumbent Bike has been carefully designed to require minimum maintenance However we recommend the following to keep your unit operating smoothly 22 Unplug the unit Use your unit indoors only Wipe all perspiration from your unit with a soft clean cloth after each use to prevent an accumulation of sweat and dirt Clean your unit on a regular basis to prevent a buil
19. eg 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 if 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 body 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 2 20 WARM UP amp COOL DOWN STRETCHES stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive soort movements that require a limited
20. eview 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 0 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 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 Consulf 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 nutrien
21. icated at the factory We recommend that you protect flooring or anything else the parts may contact with newspaper or cloth front f rear of unit main frame of unit assembly handlebar tube cii l rear handlebar with pulse sensors computer book holder f i ND WG M seat carriage water bottle slider and with holder seat adjustment knob L amp R foot pedals amp straps Fastener Pack Tools Required multi hex tool M x 30mm phillips bolts i 15mm with phillips M x 15mm phillips bolts included screwdriver M washers 13mm Multi Hex Tool with SESS Trt Phillios Screwdriver 17mm Allen Wrench allen wrench 5 25 10mm Small Hex Tool M6 hex nuts small hex tool STEP 1 Front Foot Tube Assembly a Remove 2 Carriage Bolts 2 Washers and 2 Acorn Nuts from the Front Foot Tube b Position Front Foot Tube with rollers in front of Main Fame and align bolt holes see Figure 1 c Attach Front Foot Tube with 2 Carriage Bolts 2 Washers and 2 Acorn Nuts that were removed in Step la Tighten bolts with Multi Hex Tool provided STEP 2 Rear Foot Tube Assembly a Remove 2 Carriage Bolts 2 Washers and 2 Acorn Nuts from Rear Foot Tube b Position Rear Foot Tube with End Caps behind Main Fame and align bolt holes see Figure 2 c Attach Rear Foot Tube with 2 Carriage Bolts 2 Washers and 2 Acorn Nuts that were remov
22. n by pressing the START button for over two 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 STEP 3 Jo set TIME press the ENTER button and use the A UP and W DOWN buttons to set TIME If you want the TIME to count up from zero press ENTER to move to the next step STEP 4 Press the START button to begin exercising If you want to exit the Program press the START button for two 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 START button then to resume press the START button again Programs 11 and 12 These unique programs allow the Computer 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 reasonably accurate estimate of your actual hea
23. o Handlebar Tube see Figure 9c Mount Computer to Handlebar Tube using the 4 Phillios Bolts removed in Step 9b and tighten Book Holder can be attached to the front of the Computer at any time book holder computer handlebar tube Figure 9 Install Computer STEP 10 AC Adapter a Plug Adapter into receptacle locate in the Main Frame near the Front Foot Tube see Figure 10 b Insert Adapter plug into outlet in wall front foot tube Figure 10 AC Adapter 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 148 150 150 Min 144 145 140 Maximum 140 140 Attainable 136 136 Heart Rate 133 131 130 aI 127 i 129 jig 123 85 120 115 Target 119 Zone 112 108 110 105 10 98 70 100 Target 20 25 30 35 40 45 50 55 6O 69 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 105 min 19 individual would need to keep their heart rate at or above 126
24. orries 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 oreference 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 19 Heart rate is widely accepted 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 IMPORTANT Please r
25. r 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 sopan 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 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 18 for more information on how to determine and 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 Ihe late affernoon workout provides a welcome change of pace at the end of the work day and helps dissolve the day s w
26. riodically for a job well done 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 unit 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 motion USING YOUR RECUMBENT BIKE VAT fe RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED Your recumbent 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 unit mobile and easy to use IMPORTANT e This unit is not recommended for children e Always make sure that you feel balanced and secure e Always use your machine on a clean solid and level surface DUAL SIDED PEDAL The bike has a dual sided pedal Ihe top pedal is to be used with shoes and the bottom smooth side of the pedal is meant to be used with a bare or sock covered foot Top Side of Pedal Bottom Side of Pedal To use the bottom side of the pedal gently nest the balls of your feet into the pedal contour You may have to t
27. rt 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 larget Heart Rate Program 12 is designed to allow you to work out at 85 of maximum heart rate larget Heart Rate Operating Instructions for Programs 11 and 12 STEP 1 Press START key for two seconds to clear out previous program STEP 2 Press the A UP or 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 Y DOWN button for the desired TIME setting STEP 4 Press ENTER for AGE mode Press the A UP or Y DOWN button for the desired AGE setting STEP 5 Press the START button You are now ready to begin exercising PROGRAM 1 MANUAL LILI LILILILILILIOIL T a aa a aa a a a aa a mn e an a n n a a a mn a n n a n n n a a a ee ee ee ee ee ee ee ee ee ee ee es ee ee ee ee ee ee PROGRAM 2 ROLLING HILLS LLL_ILILUILUILIL_IL_ICAI CICICICLICILICICICIC CICICICICICICICICICA CICIGCICICI COICICI S en ee ee ee E ee ee ee ee ee
28. ry sliding your foot forward and backward before you feel it nest into the pedal Once your foot is comfortably aligned with the pedal contour tighten the strap so if is firmly around the foot 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 to use both hands 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 4 Refer to the Target Heart Rate Zone Chart found on page 19 of this manual For additional information about the importance of working pulse sensors rear ic l i handlebar within certain heart rate ranges see pages aa ey I 17 and 18 Measuring Your Heart Rate 5 This estimate is not exact and persons with 3 medical conditions and or a specific need oe for accurate heart rate monitoring should is not rely on the estimations provided Piet gt A p 5 Z Wa Ty r k D A r g i 2 if E ei A 12 described previously Each workout should begin with a warm up and end with a cool down As a general rule soace your workouts throughout the week and avoid consecutive days of hard exercise Here are the
29. should use this machine 14 Do not put hands feet or any foreign objects on or near this machine when in use by others 15 Always use this machine on a level surface 16 Never operate the machine if the machine 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 unit 20 Risk of electrical shock This unit is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS IDLER PULLEY KIT NB0O65 K1 KIT INCLUDES PART DESCRIPTION 4 M8 Washer 31 M8 Nylon Nut 47 Belt 56 M8 x 38mm Allen Bolt 97 Idler Bushing 58 Idler Pulley 82 Spacer CRANK KIT NB065 K2 KIT INCLUDES PART DESCRIPTION 36 Crank 50 amp 52 Pulley w Magnet 51 M6 Nut 59 Bearing Cup 60 Bearing 61 Slotted Bearing Nut 62 Notched Bearing Nut 63 Crank Washer 64 Crank Nut 77 M6 x 10mm Hex Bolt SEAT CARRIAGE KIT NB065 K3 KIT INCLUDES PART DESCRIPTION 4 M8 Washer 18 Seat Carriage Plug 19A Seat Carriage 20 Seat Carriage Bushing 21 Locking Arm Grip 22 Plug 23 Carriage Tube 24 M8 x 15mm Allen Bolt 73 Seat Carriage Slider Bushing 74 Seat Adjustment Knob 75 Seat Carriage Slider 81 Long Extension Pulse Wire REAR HANDLEBAR KIT NB0O65 K4 KI
30. t Tube with 1 Allen Bolt and 1 Washer removed in step 3a and tighten Tighten the Rear Foot Tube bolts installed in Step 2c with Multi Hex Tool provided M8 x 15mm allen bolts seat carriage long extension pulse wire carriage tube support tube M8 washer allen bolt Figure 3 Install Seat Carriage seat STEP 4 Seat Cushion and Back Rest Installation seat carriage cushion a Position Seat Cushion over lower Seat Carriage with narrow side pointing forward and align bolt holes Secure with 4 Phillips Bolts and 4 Washers neo ees and tighten see Figure 4a M x 15mm b Place Back Rest upside down on a flat surface pias see Figure 4b c Position Seat Carriage Slider on Back Rest as shown in Figure 4b with Seat Adjustment Knob facing away from Back Rest and Seat Carriage Bushing towards Mo 7 top of Back Rest Attach using 4 Phillips Bolts Se ia 4 Washers and 4 Hex Nuts Tighten bolts M xismm phillips bolts d Pull Seat Adjustment Knob out and slide Back Rest onto Seat Carriage Note Slide the side opposite Figure 4a Install Seat of the Seat Carriage Bushing on first Release Seat Adjustment Knob and continue to slide Back Rest Down until it clicks into an adjustment hole Turn knob to lock into place see Figure 4c M6 x 30mm seat phillips bolt OP Of back rest carriage seat carriage bushing bushing goes towards top of seat
31. te 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 OPERATING THE COMPUTER WARNING The batteries must be installed as instructed on page 10 Do not carry batteries loosely such as in a purse or pocket Ihe batteries may explode or leak and cause injury if installed improperly misused disposed of in a fire or recharged WARNING Do not plug AC Adapter into wall until Computer is completely assembled 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 Computer will then show your approximate pulse approximate calories burned elapsed time soeed and distance traveled Functions and Features QUICK START BUTTON Allows you to start the Computer without selecting a program TIME automatically begins to count up from zero Use the amp UP and W DOWN buttons to adjust the resistance 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 Compu
32. ter 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 oer 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 your workout Calorie expenditure 8 Resistance Levels 12 Programme on your Computer is based on realistic expecta tions 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 9939 it will reset to O and begin counting from 0 1 again AGE Your Computer is age programmable from 10 to 99 years when you choose Program 11 or Program 12 Note This unit is not recommended for children The age function is only adaptable to Program 11 or Program 12 If you do not set an age this function will always default to age 25 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
33. the instructions on pages 17 19 in this manual regarding heart rate monitoring and how to determine your appropriate target heart rate zone 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 machine should not be used by or near children 10 Handicapped or disabled people must have medical approval before using this machine 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 machine 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
34. ts 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 Upperbody 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 offen 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 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 23 and 24 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 athle
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