Fitness Quest 386da Home Gym User Manual
Contents
1. Model 386da Dual Action Magnetic Bike FitnessQuest Congratulations on purchasing your Edge 386 Dual Action Magnetic 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 upper and 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 increasing the proportion of lean muscle in our bodies Be sure to read through this Owner s Manual carefully It is the authoritative source of information about your Edge 386 Dual Action Magnetic Bike Retain this manual for future reference Table of Contents Important Safety Instruccion ceca 3 Comments or Questions amp Parts Identification 4 Assembly InstructiONS s sass 5 10 Exercise IPOD AI etu edet 11 14 Computer INSIOGHOMN Pans LIS lo EXPIGGSO DIAWING 17 IMPORTANT SAFETY INSTRUCTIONS Read all instructions befo2. 13 and attach SEAT to SEAT POST 14 with NUTS and WASHERS FIGURE 4 ASSEMBLY NOTE You may need two people to complete the following steps One to hold CONSOLE TUBE 16 while attachments are made FIGURE 5 Step 11 Remove the four BUTTON HEAD SCREWS 20 and M8 WASHERS 4 from the FRAME 3 Step 12 Plug EXTENSION WIRE 17 into REED SWITCH WIRE 18 Secure connection with tape Step 13 NOTE Turn TENSION KNOB to position 8 before connecting TENSION CABLE to TENSION BLOCK 19 Push EYE of TENSION CABLE into WIRE LOCK of TENSION BLOCK see DETAIL Step 14 Pull TENSION CABLE through SLOT and place CABLE HOUSING on top of TENSION BLOCK 19 see DETAIL Make sure the EXTENSION WIRE 17 is through the top of the CONSOLE TUBE 16 and slide CONSOLE TUBE over the FRAME 3 Fasten with hardware removed in Step 11 NOTE DO NOT pinch wires while attaching CONSOLE TUBE a TT TENSION EXTENSION KNOB WIRE DETAIL CONSOLE TUBE CABLE HOUSING oe m SCREW HEAD SCREW TENSION CABLE WIRE 4 M8 2 ua WASHER 17 EXTENSION WIRE 18 REED 5 SWITCH TENSION WTC B FRAME TENSION BLOCK ASSEMBLY n LEFT FIGURE 6 HANDLEBAR Step 16 With PIVOT TUBES on REAR side of HANDLEBARS 21 RIGHT and 22 LEFT and CONNECTING ARMS 23 RIGHT and 8 24 LEFT to inside slide HANDLEBARS onto AXLE Remove tape at AXLE TUBE area PIVOT TUBE y ON REAR Step 17 Slide LARGE
3. CONNECTING ARM 23 amp 24 onto PIVOT PIN of HANDLEBAR 21 amp 22 Step 23 Place M8 WASHER 4 over PIVOT PIN and insert HAIRPIN COTTER 29 through hole in PIVOT PIN to lock in place ASSEMBLY FIGURE 11 Step 24 Remove BATTERY DOOR of CONSOLE 32 and insert two AA SIZE BATTERIES and replace BATTERY DOOR NOTE DO NOT use rechargeable batteries Using rechargeable batteries will cause a short circuit and destroy CONSOLE 32 IMPORTANT Your monitor includes low grade batteries that will operate the computer for display purposes only You will need to replace the batteries shortly after using the bike for the first few times 30 CONSOLE 17 EXTENSION WIRE BATTERY DOOR TWO AA SIZE BATTERIES Sa CONSOLE FIGURE 11 FIGURE 12 Step 25 Remove the four MACHINE SCREWS 31 from back of CONSOLE 30 Step 26 Carefully plug EXTENSION WIRE 17 into bottom of CONSOLE 30 Step 27 Attach CONSOLE 30 to CONSOLE TUBE 16 with MACHINE SCREWS 31 removed Step 26 E CONSOLE 3 TUBE 31 MACHINE SCREW 31 MACHINE SCREW 10 EXERCISE PROGRAM HOW TO BEGIN WA R NIN G Prior to undertaking any exercise or program of exercise that requires a major increase in physical activity consultation with a competent medical authority is strongly recommended In addition anyone who has a physical handicap who suffers f
4. FOOT TUBE 2 to rear of FRAME 3 with hardware removed in Step 1 Make sure to insert BOLTS through square holes first WASHER CAP j NUT WHEEL M8 WASHER FIGURE 2 Step 3 Remove the two M8 x 1 25 x 60 CARRIAGE BOLTS 1 M8 WASH ERS 4 and M8 x 1 25 CAP NUTS b from the FRONT FOOT TUBE 2 Step 4 Attach FOOT TUBE 2 to front of RAE FRAME 3 with hardware removed in Step 3 Make sure to insert BOLTS lt through square holes first A M8 x 1 25 x 60 WHEEL CARRIAGE BOLT ASSEMBLY FIGUR Step 5 Step 6 Step 7 NOTE E3 Slide PEDAL BUSHING 8 onto SHAFTS of PEDALS 9 RIGHT and 10 LEFT as shown Thread SHAFTS of PEDALS 9 amp 10 into CRANK 11 until tight then back off 1 2 turn Thread PEDAL LOCK NUT 12 onto end of SHAFT Hold SHAFT with additional wrench and tighten PEDAL LOCK NUT with other wrench until tight PEDAL BUSHING 8 must be able to spin freely after tightening PEDAL LOCK NUT FIGURE 3 13 SEAT FIGURE 4 Step 8 Turn LOCKING KNOB 15 counterclockwise to loosen Step 9 Pull LOCKING KNOB 15 out and raise SEAT POST 14 to desired SEAT 13 height and release LOCKING KNOB so WASHER that it snaps into hole in SEAT POST then turn clockwise until tight TE IMPORTANT SEAT LOCKING KNOB MUST be locked tightly 35 POST before you sit on the SEAT LOCKING KNOB Step 10 Remove NUTS and WASHERS from SEAT
5. WASHER 25 onto end of SIDE AXLE and carefully tap PUSH NUT 26 25 onto end of AXLE with hammer LARGE WASHER p 26 FIGURE 6 Ny PUSH NUT 23 ON 21 RIGHT y RIGHT CONNECTING HANDLEBAR ARM Steps 18 and 19 are for DUAL ACTION MODE FIGURE 7 Step 18 Lower SLOT in CONNECTING ARMS 23 amp 24 down over PEDAL BUSHING 8 FIGURE 8 Step 19 Slide RETAINER 28 until CONNECTING ARMS 23 amp 24 are locked in DUAL ACTION MODE 23 RIGHT CONNECTING ARM FIGURE 7 CONARM FIGURE 8 ASSEMBLY Step 20 is for SINGLE ACTION MODE FIGURE 9 Step 20 Lower SLOT in CONNECTING ARMS 23 RIGHT amp 24 LEFT onto LOCKOUT ROD and slide RETAINER 28 back over LOCKOUT ROD to lock CONNECTING ARM in SINGLE ACTION MODE LOCKOUT ROD FIGURE 9 5 RIGHT CONNECTING ARM NOTE There are three ADJUSTMENT HOLES in each CONNECTING ARM 23 amp 24 The CONNECTING ARM comes attached to the END HOLE The END HOLE puts the GRIP end of the HANDLEBARS 21 amp 22 closer to you which is better for shorter people The INSIDE HOLE puts the GRIP end farther away from you which is better for taller people To adjust follow Steps 21 through 23 21 RIGHT HANDLEBAR 23 RIGHT CONNECTING ARM FIGURE 10 4 M8 WASHER 29 HAIRPIN COTTER FIGURE 10 Step 21 Remove HAIRPIN COTTER 29 and M8 WASHER 4 from PIVOT PIN in HANDLEBAR 21 RIGHT amp 22 LEFT Step 22 Slide desired ADJUSTMENT HOLE of
6. age current fitness level sex heredity and according to your lifestyle the amount of time available to exercise Disciplining yourself not to skip a workout period is a very important short term goal Many exercise programs fail because this goal is not set as a priority Just some of the advantages that you will receive with a consistent long term exercise program include a decrease in the percentage of stored fat firmer better toned muscles increased vitality and improved overall health in all areas of your physical and mental efficiency PLANNING AN EXERCISE PROGRAM When and how much exercise to do Probably the most important part of exercising especially if exercise is new for you is commitment commitment commitment Maintaining a physically fit body does not require hours and hours of your time For an average non exercising person a safe and generally accepted schedule is to exercise consistently for 20 to 30 minutes three times per week to maintain cardiovascular fitness Keeping a written record will help you to see your progress and may serve to help you keep your commitment It is extremely important to start out slow and not to overdo especially for the first month or two Two reasonable times to work out if it fits your schedule is in the morning before breakfast or early evening before your evening meal Research shows that to increase your fitness level you should work out at a level of 70 to 80 percent of your
7. press the button or begin pedaling Then press the button again for the desired function NOTE To reset press and hold button down for 4 seconds This will provide a total reset except for ODO TENSION CONTROL 1 is the least resistance and 8 is the greatest resistance 15 PARTS LIST PART NAME D A A 4 2 2 2 1 1 1 2 1 1 1 1 1 1 1 2 1 1 1 1 2 4 2 2 2 1 4 1 2 2 8 1 25 x 60mm Carriage Bolt Foot Tube Frame 8 ID x 18 8mm OD Flat Washer M8 x 1 25 Cap Nut Foot Cap Wheel Pedal Bushing Right Pedal Left Pedal Crank Pedal Nut Seat Seat Post Locking Knob Console Tube Extension Wire Reed Switch Tension Block M8 x 1 25 x 12mm Button Head Screw Right Handlebar Left Handlebar Right Connecting Arm Left Connecting Arm Large Washer Push Nut Grip Retainer Hairpin Cotter Console M6 x 1 x 10mm Machine Screw V Belt M10 Cap Nut M10 Washer 16 PART NAME AA A 424 oa pop ANNO d Lu NL i A A 4a po N 0 Aa 0 Magnetic Brake M6 x 1 x 10mm Machine Screw Spring Belt Tension Bracket M6 x 20mm Machine Screw M6 x 1 Hex Nut Idler Pulley Idler Bushing M8 x 45mm Button Head Screw Eyebolt Adjustment Channel M6 x 1 Lock Nut Bearing Cup Bearing Slotted Bearing Nut Notched Bearing Nut Crank Washer Crank Nut Pulley Magnet M4 x 12mm Sheet Metal Screw M5 x 8 Hex Nut Right Seat Post Bushing Lef
8. using cool water Drinking after a workout replaces the water that you have lost by sweating during your workout If the water is not replaced it could result in heat exhaustion and or dehydration Drinking eight glasses of water a day is generally recommended After completing the stretches and warm up you are ready to begin 14 COMPUTER INSTRUCTIONS INTRODUCTION Your monitor will show approximate calories burned elapsed time speed and distance traveled to help you track your progress IMPORTANT Always consult with your physician before beginning any exercise program If you are taking medication which may affect your heart rate a physician s advise is absolutely essential WARNING The batteries must be installed as instructed in this manual 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 COMPUTER FUNCTIONS TIME Accumulates the total working time up to 99 59 SPEED Accumulates the current speed up to 999 99 KM H or MPH DISTANCE Accumulates the total working distance up to 99 99 Miles from Zero CALORIE Accumulates the calorie consumption during exercise Maximum value is 9999 calories SCAN Automatically scans through the functions of DISTANCE and CALORIES for a period of 6 seconds ODO Total accumulate distance OPERATION To turn on the computer
9. and blood flow so your muscles are more flexible thus preventing muscle strain and injuries The idea is to gradually build up your entire system for the workout period then after your workout gradually return to normal Some suggested warm up exercise are as follows WAIST TWIST With your feet shoulder width apart slowly twist your upper body right and left CALF STRETCH Lean against a wall or a solid object keeping your body straight Slowly raise up and down on the balls of your feet SQUATS From a standing position balance yourself by holding onto a solid object or the wall Slowly squat down until the upper portion of your legs are level with your knees Return to the standing position WORKING OUT Too much too little how much is enough The key to a healthful program is defining your personal goals and establishing an exercise nutrition program that will help you to be successful At approximately 20 minutes into an aerobic exercise your body shifts into what is called the fat burning phase During this phase you are able to attack greater amounts of stored fat Although it is often neglected stretching can effectively reduce muscle tension help good posture increase range of motion and improve the loss of movement It is a good idea to drink cool water before during and after your workout CAUTION Immediately after a workout if you are over heated do not drink lots of ice cold water Cool your body down gradually
10. hould use this machine Do not put hands feet or any foreign objects on or near this machine when in use by others Always use this machine on a level surface Never operate the machine if the machine is not functioning properly Start exercise slowly and gradually increase the amount of resistance If the user experiences dizziness nausea chest pain or any other abnormal symptoms stop exercise at once and consult a physician immediately Use caution not to pinch fingers or hands in moving parts when using the unit KEEP THESE INSTRUCTIONS Comments or Questions Dear Customer Congratulations on your purchase of the Edge 386 Dual Action Magnetic 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 on our web site with any comments or questions you may have Edge 386 Bike Customer Service Department 1400 Raff Road SW Canton OH 44750 0001 1 800 321 9236 Monday through Friday 9 00am to 5 00pm Eastern Time www fitnessquest com 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 IS PURCHASED NAME OF RETAIL STORE CITY 4 MODEL NUMBER EXB01386 5 PART ORDER NUMBER AND DESCRIPTION All deta
11. ils depicted in this Owner s Manual and of the product itself are subject to change without notice Grips V Parts Identification P Cap Weight in box Length Width Height Electronic Console 86 Ibs 42 1 2 11 1 4 30 Left Handlebar Weight out of box Length Width Height Tension o Knob 76 Ibs 43 1 2 25 52 Seat _ Console Tube Manual Packet Includes Manual Seat Post Warranty Card Left Pedal Not Shown Right Handlebar Fastener Pack Includes Locking Knob __ Hairpin 2 Large Washers Cotter 2 Cap Nuts Retainer 1 6mm Allen Tool Top Left 1 Adjustable Wrench Tool Right Pedal 2 Cover Will need additional wrench z for assembl y Rear Foot Tube Top Right Cover Foot Cap Right Connecting Arm Wheel Bottom Right Cover Front Foot Tube ASSEMBLY 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 IMPORTANT PLEASE READ ALL INSTRUCTIONS CAREFULLY BEFORE ASSEMBLING FIGURE 1 7 NOTE There are two FOOT TUBES id M8 x 1 25 x 60 FOOT TUBE has FOOT CAPS 6 CARRIAGE BOLT each end and the FRONT E TUBE has WHEELS 7 e Step 1 Remove the two M8 x 1 25 x 60 CARRIAGE BOLTS 1 M8 WASHERS 4 and M8 x 1 25 CAP NUTS 5 from the REAR FOOT TUBE 2 with FOOT CAPS 6 c2 Step 2 Attach
12. maximum heart rate This is the target zone for best results Exceeding your target zone will not increase your fitness level and could be very dangerous MONITORING YOUR HEART RATE Before beginning your workout check your normal resting heart rate Place your fingers lightly against your neck or against your wrist over the main artery After feeling your pulse count the number of beats for 10 seconds Multiply the number of beats by six to determine your pulse rate per minute Keep a log of your heart rate at rest after warming up during your workout and two minutes during your cool down then 10 minutes after your cool down We recommend taking your heart rate at these times to accurately track your progress as it relates to better physical fitness Your maximum heart rate and aerobic capacity naturally decreases as you age In general to determine your maximum heart rate subtract your age from 220 This may vary from one person to another but use this number to find your approximate effective target zone MHR Maximum Heart Rate THR Target Heart Rate 220 age maximum heart rate MHR MHR x 70 70 of your heart rate MHR x 85 85 of your maximum heart rate For example if you are 30 years old your calculations will be as follows 220 30 190 190 x 70 133 Low end or 70 of THR 190 x 85 161 High end or 85 of THR See Table No 1 for additional calculations If exercise is new to you don t push yo
13. re using this machine CAUTION Exercise of a strenuous nature as is customarily done on this equipment O 0 ON DO A O N A 12 13 14 15 16 T 18 should not be undertaken without first consulting a physician No specific health claims are made or implied as they relate to the equipment Know your heart rate and or pulse and your physician recommended target heart rate training zone Proper medical clearance is recommended for anyone beginning an exercise program especially if you are over 35 years of age or suffer from heart or respiratory problems Warm up before any exercise program by stretching followed by 8 minutes of aerobic activity Wear comfortable clothes that allow freedom of movement and that are not tight or restricting Wear comfortable shoes made of good support with non slip soles Breathe naturally never holding your breath during an exercise Avoid over training You should be able to carry on a conversation while exercising After an exercise session cool down with slow walking or stretching This machine should not be used by or near children Handicapped or disabled people must have medical approval before using this machine and should be under close supervision when using any exercise equipment Use this machine only for its intended use as described in this manual Do not use attachments not recommended by the manufacturer Only one person at a time s
14. rom a prolonged illness or who has increased risk factors such as obesity hypertension cardiocirculatory problems etc should consult a competent medical authority before undertaking any exercise or engaging in a continuing program of exercise By first doing the above you will then have a starting point from which to measure your increased physical improvement CA UTION Stop exercising if you experience any of the following symptoms _ Pressure tension or pain in your chest shoulders neck jaw or arms _ Noticeable pain of any kind i e leg or stomach cramps _ Lightheaded or dizziness fainting lack of vision _ Abnormal breathing rapid or lack of air _ Sudden unsteadiness weakness or numbness of the face arms legs or body _ Loss of speech problems speaking or understanding speech _ Unusual fatigue Lowering of your heart rate with increased exercise demands Fluttering in your chest heart palpitations If any of these symptoms occur call your doctor immediately If exercise is new to you don t push yourself too fast Be conscious of your body and what it is telling you If pain develops anywhere in your body slow down SET FITNESS GOALS General guidelines to follow The key to a healthful program is defining your personal goals and establishing an exercise nutrition program that will help you to be successful What your individual exercise goals are will depend on many factors some of which includes your
15. t Seat Post Bushing Bottom Left Cover Bottom Right Cover Top Left Cover Top Right Cover M5 x 115mm Machine Screw Pivot Bushing M8 Lock Nut Cap Owner s Manual Master Carton Hardware Fastener Pack FIGURE 13 17 FitnessQuest Dedication to Quality Fitness Quest 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 1 800 321 9236 Monday through Friday 9 00 am to 5 00 pm Eastern Time 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 FitnessQuest 2002 Fitness Quest Inc All rights reserved Edge is a registered trademark of Fitness Quest Inc Made in Taiwan No part of this booklet may be reproduced or utilized in any form by any means electronic mechanical or otherwise without the express written consent of the copyright holder 11 11 02
16. urself too fast Be conscious of your body and what it is telling you If pain develops anywhere in your body slow down Heart rhythm disturbances may occur if you stop abruptly so always remember to cool down You are an individual and your body is unique All of the information in this manual is for an average person with average physical fitness Use these instructions as a guide 12 HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS TABLE 1 Heart Rate 1 Beats Min Maximum Attainable Heart Rate 98 30 35 40 45 50 55 60 65 70 75 80 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 4 60 65 8 3 amp 4 5 65 70 10 5 amp 6 5 70 75 15 7 amp 8 5 70 80 20 9 amp 10 5 70 85 25 11812 5 70 85 25 13 WARMING UP The greatest improvements are achieved when muscles are warm Stretches should be slow steady and held for 15 to 30 seconds then gradually release back to the starting position Stretch to a point where tension is felt not pain Never bounce or jerk while stretching The most important feature of balanced fitness is to be consistent Begin each workout period by first warming up Start your warm up by walking in place or around in the house for 2 to 5 minutes then perform the stretches suggested below This will slowly increase your body temperature
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