Fisher VPC-HD1E Camcorder User Manual
Contents
1. fi 5 2 z3 go CET as 5 cz Q St 2 gt O fo O fami oS As DE A E 2 E o S65 ae aD D x O Z g O O o Z O wv QA S bs o a a raS E Don zo s TEE gt 2RBRPS5 2 c Q ora 5 o o 2 D220 24 E i 20p2 as N S er Ols O ESSE a zS A 2 5 55L e Ss x aces S XMa oo cO Sees N N i fon E ROA 2 2 a a 2a gS S pg ape Rs g T A lt A Q T ke c lt os N a p r C E 2 x lt fam S Ley Z ar E D Q sa A gt Ow i g OP ge O QA X lt BS Q 25 J lt Se a SD Te PEL Qa Sec D N lt D D o O o D O HQ o x c o SB SD lo 3S S5 D PRS fe ae 3 Fs T Z2 aR D E O O z5 Pe 2 s oo 3S amp S lt Oj 3 a HO ASSEMBLY INSTRUCTIONS Occasionally our products contain components that are NOTE All location references such as FOR CARDIOVASCULAR FITNESS HEART RATE TARGET ZONE pre lubricated at the factory We recommend that you front rear left or right made in these TABLE 1 protect flooring or anything else the parts may contact inshuctions dre trom th ser being with newspaper or cloth on the equipment and facing forward 200 195 Tools Re2. PROGRAM 10 60 HEART RATE RECOVERY FUNCTION During a workout this button can be pressed to activate a resting period for 1 minute The program will automatically go into Recovery if you exceed the pulse rate that was entered before the workout begins MANUAL PROGRAM Program 1 After selecting the Manual program you can edit all the parameters in this program by pressing the Up or Down on the Key Pad Once a desired parameter is met press Select to move to the next parameter The Start Stop button will begin the Manual Program exercise During this exercise Up Down adjusts resistance load during the workout PRE PROGRAM Programs 2 7 There are 6 programs to select and the profiles are located below All program profiles have 16
3. 10 5 min 20 min 3 60 min to insert the Seat Support Tube 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 Figure 2 Install Seat to Main Frame 6 19 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 bike also comes with pulse sensors located on the Handlebars 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 se
4. Pedal Rear End Cap a w Strap e X475 84 X475 76 AC Adapter Wire Short Leveler INTRODUCTION CONGRATULATIONS ON PURCHASING YOUR EDGE 475u DUAL ACTION UPRIGHT 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 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 Upright Bike Retain this manual for future reference COMMENTS OR QUESTIONS Dear Customer Congratulations on your purchase of the Edge 475 Dual Action Upright 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
5. any comments or questions you may have Edge 475da 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 Parts 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 Please also 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 EXBC01475 5 Part Order Number and Description 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 repect 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 slightl
6. 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 UPRIGHT 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 Handlebars The pulse window on your Monitor works in conjunction with the pulse sensors found on the handlebars 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 within certain heart rate ranges see pages 17 and 18 Measuring Your Heart Rate 5 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 esti
7. on the Main Frame c Secure with an Allen Bolt with a Large Washer to secure the Left Handlebar Assembly d Securely fasten the Connecting Arm Lock onto the Left Connecting Arm Make sure the Connecting Arm Lock is securely attached by lightly shaking the Connecting Arm e Take the Right Connecting Arm and slide it over the Horizontal Axle located near the bottom on the Main Frame f Secure with an Allen Bolt with a Large Washer to secure the Right Handlebar Assembly g Securely fasten the Connecting Arm Lock onto the Right Connecting Arm Make sure the Connecting Arm Lock is securely attached tight handlebar pulse sensor left w wire handlebar M8 x 20mm monitor tube allen bolt pulse wire p wavy P monitor tube washer x we pulse wire spacer pulse sensor NN w wire lt lt M8 large washer wavy washer spacer wavy washer M8 large washer Y M8 x 20mm allen bolt wavy washer lubrication right YV connecting connecting arm lock connecting arm lock A Figure 4 Install Handlebar Assembly 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 amounts of activity necessary for the average healthy person to maintain a minimum level of ove
8. the bike back down to the floor EQUIPMENT WARNING LABELS Important See below for placement of the following warning labels on your equipment WARNING LABEL 1 WARNING LABEL 2 AWARNING RISK OF ELECTRICAL SHOCK THIS UNIT IS TO BE USED ONLY INDOORS 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 AND IN A DRY LOCATION DO NOT PLUG THE AC ADAPTER INTO WALL UNTIL ELECTRONICS MONITOR IS COMPLETELY ASSEMBLED WARNING LABEL 3 2 locations A WARNING PINCH POINT KEEP HANDS CLEAR OF MOVING PARTS X475 03 Right Handlebar e X475 05 Pulse Sensor SPECIFICATIONS ve X475 07 Monitor o AND PARTS Edge 475da TAAT EANG Specifications Loft Handibar LABEL 1 Approximate ar X475 18 X475 37 Length 36 25 ii ee ca ae A753 Width 20 9 X475 09 AA ff oee e 9 Height 51 65 Monitor Tube Product Weight Approx 64 Ibs SD Maximum User Weight 250 Ibs X475 19 Right Foot Pedal X475 42 w Strap Adjustment hd Kno i N A A E WARNING g a YS j LABEL 2 LABEL 3 A 7 LOCATED E d ON BOTH HANDLEBARS X475 80 AC Adapter Pad X475 55 Front Foot Tube e X475 77 Rear Foot Tube X475 52 2 Left Front End Cap w Wheel ey Que X475 20 Left Foot
9. 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 17 18 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
10. 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 periodically for a job well done STEP 3 Installing the Monitor Tube a Attach ipod Holder to the two top holes on the Monitor Tube using two Phillips Bolts b Insert the Top Cover onto the bottom end of the Monitor Tube c Connect the Monitor Tube Wire to the Main Frame Wire d Place the Monitor Tube onto the Front Tube located on the Main Frame e Lift up the Top Cover and align the holes in the Monitor Tube with the holes in the Main Frame f Insert and tighten the Allen Bolt with a Curved Washer for each Bolt to secure the Monitor Tube ipod holder w M5 x 16mm phillips bolt Le monitor tube a sh 0 monitor tube wire me to main frame wire M8 curved washer M8 x 16mm allen bolt M8 curved washer Figure 3 Installing Monitor Tube STEP 4 Installing the Handlebar Assemblies a Lubricate the two Axles that are horizontal on the Monitor Tube and slide Spacer and a Wavy Washer to each Axle Note Spacer needs to fit flat with curved side facing towards the Monitor Tube b Take the Left Connecting Arm and slide it over the Horizontal Axle located near the bottom
11. 7 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 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 16 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 END
12. 7 X475 08 X475 09 X475 10 X475 11 X475 12 X475 13 X475 14 X475 15 X475 16 X475 17 X475 18 X475 19 X475 20 X475 21 X475 22 X475 23 X475 24 X475 25 X475 26 X475 27 X475 28 X475 29 X475 32 X475 36 X475 37 X475 39 10 ITEM 19R 19L 20 21 22 23 24 25 26R 26L 27 30 34 35 37 DESCRIPTION end plug grip right handlebar left handlebar pulse sensor w wire monitor tube wire monitor monitor tube pulse wire monitor tube M5 x 10mm allen bolt M8 x 20mm allen bolt M8 large washer wavy washer metal bushing wire holder spacer M5 x 16mm phillips screw Ipod holder right foot pedal w strap left foot pedal w strap metal bushing 1 2 hex nut crank cover M4 x 19mm phillips screw connecting arm lock bushing right connecting arm left connecting arm cotter pin M8 flat washer handlebar cap seat M8 nylon nut silver D z NVRN NONRRA RR WOBKB H wYH NDWN ow OA NKRDN HH OND PART X475 40 X475 41 X475 42 X475 43 X475 44 X475 45 X475 46 X475 47 X475 49 X475 50 X475 51 X475 52 X475 55 X475 56 X475 57 X475 58 X475 56 X475 66 X475 75 X475 76 X475 77 X475 78 X475 80 X475 8 1 X475 84 X475 85 X475 86 X475 87 X475 88 X475 FP X475 MC X475 OM ITEM 38 39 40 41 42 43 44 45 47 48 49R 49L 52 SAR 54L 55 59 63 73 74 75 76 78 79 82 83 84 85 86 DESCRIPTION seat support tube plastic sleeve adjustment knob M4 x 18mm phi
13. 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 hands feet or any foreign objects on or near this equipment when in use by others 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 20 Risk of electrical shock This equipment is to be used only indoors and in a dry location KEEP THESE INSTRUCTIONS 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 t
14. EDGE 475u Dual Action _ Upright Bike A AFitnessQuest Dedication to Quality We warrant 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 Save your sales receipt You may wish to staple it into this manual x eceoeeseeeeooceeseeeneeeseeeee88806 eeeeooneoees eeeenecoeece eeeesneeceeneees eeeeeee peeeeeoooe eeeeeeeeeeeeeeoe000020000808009 Ge o KEKEKE TEEE For MAXIMUM EFFECTIVENESS AND SAFETY PLEASE READ THIS OWNER S MANUAL BEFORE USING YOUR 8 4 06 EDGE 475da UPRIGHT Bike EXERCISE DATA CHARTS TABLE OF CONTENTS Update once a week Date Workouts Workout Time Date Werkos Workout Time TAA ATT SE resi uae Onearte sesapenepeaienaniieas 2 Equipment Warning LODEIS nririnig 3 Specifications PAN Soureil 3 PATE SAUCONY cyeivsstniweesivairanrdsetucinavanihortasdanasuplasnarbsinlaatidnitunavasiuitrstadavivasins 4 Hardware Kii ssasvutxsseateceasisudiwneinsidaniuesionaniweatataminidu RERE DE 5 ASSEMDIY INSUCT OMS rrura annann aA 6 9 BOGS 479 Parts UST wisisieniccnsrtssundpanccensdichandsinevinlanians shemsabeabnneaueniiie 10 Edge 475 Exploded ViISW vcs intwciianin canidiniduciniiivrdmenrnivigiiinivenkeestestt 1 Gening Started rosie avasle sina EEE EE a 12 Using Your Upright BIKE sccrctnsresssradtnenimevaeesnmaenenentinlsvenevaounieluevavanl 12 Pulse Function on the Handlebars eeseccc
15. Simply re starting your workout or pressing any button will result in the LCD screen powering up again Holding the Start Stop button for three seconds will reset all function value to zero FUNCTION DISPLAY VALUE TIME minutes 00 00 99 00 Count Up 99 00 00 00 Count Down SPEED MPH 0 99 5 DISTANCE miles 0 00 99 9 CALORIES 0 999 PULSE Beats per minutes 40 240 13
16. URANCE 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 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 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 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 page 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
17. cerrnnrrere 12 Adjusting the Level of the Bike ceessesssssssseeeeeeeeeeeeens 12 Operating TNE MONON wise sicsceceeis stsdhenseoddadarenebneeenieeieeasnlades 13 15 Exercise SUI SUNGS iniia oaar 16 KNOWING TNE BASICS si ninctucsisencanndivannrasanasaiantutuninssanevanenanduaverael 16 A Complete Exercise Pro Gram isiiwccssisscstsanasdiceyivaruewndnwevavaoane 16 17 Aerobic Exercise How Much How Often scccereccseenn 17 When to Exerc Se iieii EEEE EEEE 17 Measuring Your Heart ROTC oo ccceseeessssssteseeeeeeeseeeeeens 17 18 CIONO aoan A ES ia Soddadaaaties cn a a 18 Tips to Keep YOU GONG waccrasuacreventemrrcener irermdioavaerae 18 Heart Rate Target Zone CGM cissisicedeescuavanavertietvensielenesdvesanas 19 Warm Up amp Cool Down Stretches 3 cvisrusisisiiwiindscedvnnvissvenes 20 21 Care amp Storage Of Your Upright BIke cecccscrererererrennn 22 Workout Progress CIIGHS siicsticanirventinadsnnaninstiauadenriaanlarvoniiameser 23 BSNS iirc enacted dare liadiaie eas Madidutaspedtanadsisobiaeatadaes 24 AFitnessQuest 2006 Fitness Quest Inc All rights reserved Made in China Edge and Fitness Quest are registered trademarks of Fitness Quest Inc 8 4 06 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
18. e 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 18 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 24 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 13 different programs to keep
19. easurement and quit the Body Fat Measurement 2 DOWN Decreases the value of a selected workout parameter During the workout it will decrease the resistance load 3 UP Increases the value of a selected workout parameter During the workout it will decrease the resistance load 4 ENTER To input desired value or workout mode 5 TEST Press to enter into Recovery function when the Monitor has the heart rate value Recovery is Fitness Level 1 6 after one minute F1 is the best and F6 is the worst 6 MODE Press to switch display from RPM to SPEED and ODO to DIST during workout USING YOUR MONITOR Plug the AC Adapter into the unit and then into a 110 volt electrical socket to turn the Monitor on When the Monitor is first turned on the display will emit a beep as the entire LCD Display lights up Press Up or Down on the Key Pad to move to the desired program When the program is flashing that is the program that would be selected Press Enter to select the desired program If the parameters in the program are at zero in the beginning of the workout the parameters will count up from zero During the workout the Up and Down will increase UP decrease DOWN the resistance load The program profiles and functions are described in detail below and on the following pages Note If there is no input signal for over 4 minutes the system will enter Sleep Mode and alll displays will turn off automatically
20. erts 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 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 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 beg
21. hink 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 Abdomen to chart future fitness goals as you progress Every two Hips weeks measure yourself to rechart your progress Resting A Resting Thighs L R Calves L R 23 CARE amp STORAGE OF YOUR UPRIGHT BIKE Caring For Your Bike Your bike has been carefully designed to require minimum maintenance However we recommend the following to keep your unit operating smoothly 22 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 front of the bike and grasp the crossbar that is connected to the handlebars e Bring 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
22. ins 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 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 individual would need to keep their heart rate at or above 126 beats per minute to get a continued on next page 1
23. levels of resistance After a program has been selected pressing Enter will make the Time Parameter flash Then by press ing UP or Down you can select the desired Time value and then press Enter You can edit other parameters and pressing Start Stop will begin the workout BODY FAT PROGRAM Program 8 1 Select the Body Fat B F Program and press Enter 2 Then select your Gender Male or Female and press Enter select your Age in years and press Enter select your Height feet then inches and press Enter select your weight in pounds and press Enter hit Start and then grasp the hand pulse sensors for fifteen seconds 3 The display will then show your BMI Body Mass Index and your estimated Body Fat percentage Below is a chart pertaining to Body Mass Index BMI Body Mass Index Weight Status Below 18 5 Underweight 18 5 24 9 Normal 25 0 29 9 Overweight 30 0 and Above Obese Body Type Female Male Athlete lt 17 lt 10 Lean 17 22 10 15 Normal 22 25 15 18 Above Average 25 29 18 20 Over fat 29 35 20 25 Obese 35 25 14 TARGET HEART RATE PROGRAMS Direct Target Heart Rate Setting Programs 9 12 This Heart Rate setting is entered directly by the user All parameters can be entered by the user A Target Heart Rate must be entered by the user but the default value is 90 60 Target Heart Rate Program 10 This target Heart Rate i
24. llips screw sensor w wire M8 x 16mm phillips screw M8 curved washer main frame wire top cover bottom cover right front end cap w wheel left front end cap w wheel front foot tube right shroud left shroud M4 x 25mm phillips screw rubber washer belt rear end cap short leveler rear foot tube main frame AC adapter lubrication AC adapter wire M8 washer silver allen wrench multi open end wrench multi T tool w phillips screwdriver fastener pack master carton owners manual we eth Ge i a IN IND NETS a eh ee ei ae a et Se TION CO KS Ss ee z N a PROGRAM 1 MANUAL Program Profiles PROGRAM 6 FITNESS TEST PROGRAM 12 85 HEART RATE PROGRAM 2 ROTATING PROGRAM 7 INTERVALS PROGRAM 13 PROGRAM 9 DIRECT HEART RATE PROGRAM 4 FAT BURN
25. mations provided pulse sensors Adjusting the Level of the Bike The Short Levelers are located on the bottom of the Rear Foot Tube End Caps To raise the Foot Tube turn the Short Levelers counter clockwise with the Allen Wrench provided To lower the Foot Tube turn the Short Levelers clockwise with the Allen Wrench Make sure the bike is level before exercising rear foot tube __ end cap pme rear foot tube short leveler 12 OPERATING THE MONITOR WARNING Do not plug AC Adapter into wall until monitor is completely assembled INTRODUCTION This Monitor provides different programs designed to tailor to your fitness goals Simply choose the program you like set the parameters and begin exercising The Monitor will display calories RPM time soeed wattage pulse heart rate and distance 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 advice is absolutely essential WARNING Do not attempt to open the back cover of the Monitor console This is not a battery storage area this Monitor is powered by an AC Adapter This unit is to be used only indoors and in a dry location Do not plug the AC Adapter into the wall until the electronics monitor is completely assembled DATA INPUT BUTTONS 1 START STOP To Start or Stop a workout press this button Start Body Fat M
26. quired included 190 a Allen Wrench 185 Multi Open End Wrench 180 Multi T Tool w Phillios Screwdriver 180 175 17 170 165 165 ie 160 STEP 1 Attaching the Foot Tubes nae Heart 160 157 to the Main Frame Rate 153 155 main frame Beats 150 148 150 a Attach the Front Foot Tube to the front of i Min 144 145 ront foot tube the Main Frame using two Allen Bolts with REAR 140 Maximum a Flat Washer on each Bolt ae 140 140 Attainable at 136 136 washer Heart Rate a Attach the Rear Foot Tube to the rear of aw 133 131 the Main Frame using two Allen Bolts A cS Y _ MB x 20mm 130 129 197 with a Flat Washer on each Bolt ON lt allen bolt 129 123 M8 x 20mm allen bolt ae 129 119 85 X 120 Target toot tub se TIS E 119 Zone 108 Figure 1 Install Foot Tubes to Main Frame 110 105 453 98 70 100 Target 20 25 30 35 40 45 50 55 60 65 70 75 80 Zone AGE YRS STEP 2 Installing the Seat Assembly to the Main Frame a Remove the Nylon Nuts and Washers from the Seat TABLE 2 b Place the Seat on the Seat Support Tube c Place the Washers and the Nylon Nuts on the bottom of the Seat and securely tighten the Nuts Exercise Warm Up THR Cool Down Total Sessions Total Time Week Period Minutes Period Time Per Wk Per Wk d Insert the bottom of the Seat Support Tube into the Rear Tube of the Main Frame the 1 amp 2 5 min 60 65 8 5 min 17 min 3 51 min Adjustment Knob must be pulled in order 3 amp 4 5 min 65 70
27. rall 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 ct 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 lower intensity cycling combined with stretching AEROBIC EXERCISE HOW MUCH HOW OFTEN Exp
28. rom 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 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 EDGE 475 HARDWARE KIT
29. s set indirectly by using your age All parameters can be entered by the user It will then use your age to create the proper exercise 75 Target Heart Rate Program 11 This target Heart Rate is set indirectly by using your age All parameters can be entered by the user It will then use your age to create the proper exercise 85 Target Heart Rate Program 12 This target Heart Rate is set indirectly by using your age All parameters can be entered by the user It will then use your age to create the proper exercise USER PROGRAM Program 13 After selecting the User program edit the parameters you desire by pressing Up Down When you have the desired parameter press Enter to move to the next parameter After the parameters are entered the Level 1 will flash on the Monitor Use Up Down to adjust the level and press Enter when the correct resistance level is achieved You will have to enter the resistance level ten times Press Start Stop to begin workout gt A mr Q e i a as f 1O M q wu A uu GETTING STARTED Once your 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
30. y 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 Hold for 20 to 30 seconds and release 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
31. 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 STEP 5 Attaching the Foot Pedals Monitor and AC Adapter Note Pedals are marked Right and Left a To attach Left Foot Pedal turn the Pedal Bolt counter clockwise until snug with the wrench provided DO NOT turn clockwise Doing so will strip the threads b c d e f 9 h To attach Right Foot Pedal turn the Pedal Bolt clockwise until snug with the wrench provided DO NOT turn counter clockwise Doing so will strip the threads Remove the Bolts located in the back of the Monitor Connect the Monitor Wire to the Monitor Tube Wire Connect the Monitor Pulse Wires to the Monitor Tube Pulse Wires Attach the Monitor to the Monitor Tube using the four Allen Bolts Do not pinch wires Attach the AC Adapter ne to the back of the ba Main Frame monitor tube To turn the unit on plug the AC Adapter into a 110 volt socket M5x 10mm allen bolt main frame pee left foot pedal monitor tube Se _ pulse wires Figure 5 Install Foot Pedals Monitor and AC Adapter EDGE 475 PARTS LIST PART X475 01 X475 02 X475 03 X475 04 X475 05 X475 06 X475 0
32. your hands and return them to your sides 21 WARM UP amp COOL DOWN STRETCHES 20 Stretches can help improve flexibility and relieve the tightness in muscles that results from repetitive soort 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 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 f
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