Fitness Quest Home Gym 491pr User Manual

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 & Service 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.)  
©2002 Fitness Quest® Inc. All rights reserved.  
Edge™ is a 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.  
5/31/02  
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Congratulations on purchasing your  
Edge491pr Recumbent Bike  
With this product in your home, you have everything you need to start your own workout program  
to tone and firm the major muscle groups of your lower body. This is vital for all of us, regardless  
of age, sex, or fitness level, and regardless of whether your primary goal is toning, health  
maintenance, or more energy for daily activities.  
Proper exercise, including a low fat diet, strength training and aerobic exercise, tones and  
conditions the muscles we use every day to stand, walk, lift, and turn. It can actually transform our  
body composition by reducing body fat and increasing the proportion of lean muscle in our bodies.  
Be sure to read through this Owners Manual carefully.  
It is the authoritative source of information about your Edge 491pr Recumbent Bike.  
Retain this manual for future reference.  
Table of Contents:  
Important Safety Instructions........................................................3  
Comments or Questions and Parts Identification.........................4  
Assembly Instructions..............................................................5 - 9  
Exercise Program.................................................................10 - 13  
Computer Instructions..........................................................14 - 18  
Parts List and Repair Parts .................................................18 - 19  
Owners Purchase Record............................................Back Cover  
2
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17  
45  
12  
14  
13  
14  
FIGURE 10  
37  
16  
34  
43  
36  
14  
10  
37  
50  
52  
44  
40  
14  
14  
11  
14  
35  
17  
47  
53  
48  
51  
15  
49  
26  
16  
18  
48  
39  
4
31  
25  
28  
49  
16  
41  
24  
43  
15  
42  
29  
31  
33  
27  
4
28  
28  
72  
4
60  
32  
20  
24  
21  
55  
6
31  
2
4
61  
58  
24  
1
4
30  
59  
5
4
31  
38  
67  
54  
4
46  
19  
6
57  
24  
20  
62  
27  
56  
68  
59  
60  
64  
51  
3
4
63  
24  
23  
22  
71  
70  
7
65  
9
69  
66  
4
24  
5
8
7
4
1
19  
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COMPUTER INSTRUCTIONS (cont.)  
Customer  
Service:  
800-321-9236  
DIRECTIONS  
1. Press START/PAUSE for 2 seconds to  
clear monitor.  
Heart Rate Training Zones  
BPM  
165  
Aerobic  
145 155  
125 138 145  
120 130 140  
115 125 130  
110 118 125  
105 110 115  
Max Fat Burn  
Fat Burn  
2. Press  
Press ENTER.  
3. Press  
4. Enter AGE if program 11 or 12 was selected.  
5. Press START and begin riding.  
6. Press MODE while riding to select a function.  
to select desired program.  
to set desired time.  
95 103  
90  
Age 20  
30  
40 50 60 70 80  
QTY.  
QTY.  
ITEM  
1
2
3
4
5
6
7
ITEM  
PART NAME  
PART NAME  
Reed Switch  
Console Tube  
Console  
Front Handlebar  
M8 x 60mm Machine Screw  
M6 x 1 x 10mm Machine Csrew  
Book Holder  
Center Cover  
Spring  
"V" Belt  
M10 Washer  
M10 Cap Nut  
Pulley  
M6 x 1 Nut  
Magnet  
Mag Brake  
PARTS LIST  
4
1
1
18  
4
2
2
1
1
1
1
1
1
24  
2
6
6
1
1
2
1
1
1
8
1
2
8
8
1
2
6
2
2
1
1
1
2
1
1
1
1
2
8
1
1
1
1
2
2
1
6
1
1
1
1
1
1
1
2
2
1
1
1
1
1
1
2
2
1
3
2
1
1
M8 x 1.25 x 60mm Carriage Bolt  
Front Foot Tube  
Frame  
M8 ID x 18.8mm OD Flat Washer  
M8 x 1.25 Cap Nut  
Foot Cap  
End Cap  
Rear Foot Tube  
Support Tube  
Right Rear Cover  
Left Rear Cover  
Right Front Cover  
Left Front Cover  
M4 x 12mm Sheet Metal Screw  
M4 x 16mm Sheet Metal Screw  
M5 x 115mm Machine Screw  
M5 Hex Nut  
Seat Carriage Plug  
Seat Carriage  
Seat Carriage Bushing  
Grip  
Square Plug  
Carriage Tube  
M8 x 15mm Button Head Screw  
Seat Cushion  
Back Cushion  
M6 x 1 x 12mm Phillips Head Screw  
M6 Washer  
Handlebar  
M8 x 45mm Button Head Screw  
M8 Locknut  
Sleeve  
38  
39  
40  
41  
42  
43  
44  
45  
46  
47  
48  
49  
50  
51  
52  
53  
54  
55  
56  
57  
58  
59  
60  
61  
62  
63  
64  
65  
66  
67  
68  
69  
70  
71  
72  
73  
8
9
10  
11  
12  
13  
14  
15  
16  
17  
18  
19  
20  
21  
22  
23  
24  
25  
26  
27  
28  
29  
30  
31  
32  
33  
34  
35  
36  
37  
Belt Tension Bracket  
M6 x 1 x 20mm Machine Screw  
M8 x 45mm Button Head Screw  
Idler Bushing  
Idler Pulley  
Bearing Cup  
Bearing  
Slotted Bearing Nut  
Notched Bearing Nut  
Crank Washer  
Crank Nut  
Gear Box  
Gear Box Plate  
Eyebolt  
Adjustment Channel  
M6 x 1 Locknut  
M3.5 x 15mm Sheet Metal Screw  
M4 x 16mm Sheet Metal Screw  
Crank Washer  
Owner's Manual  
Handlebar Plug  
Right Pedal  
Left Pedal  
Crank  
Pedal Strap  
18  
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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. Know your heart rate and / or pulse, and your physician recommended target heart rate  
training zone.  
2. 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.  
3. Warm up before any exercise program by stretching, followed by 8 minutes of aerobic activity.  
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 or 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. Use this machine only for its intended use as described in this manual. Do not use  
attachments not recommended by the manufacturer.  
12. Only one person at a time should use this machine.  
13. Do not put hands, feet, or any foreign objects on or near this machine when in use by others.  
14. Always use this machine on a level surface.  
15. Never operate the machine if the machine is not functioning properly.  
16. Start exercise slowly and gradually increase the amount of resistance.  
17. If the user experiences dizziness, nausea, chest pain, or any other abnormal symptoms,  
stop exercise at once and consult a physician immediately.  
18. Use caution not to pinch fingers or hands in moving parts when using the unit.  
KEEP THESE INSTRUCTIONS  
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Comments or Questions?  
Dear Customer,  
Congratulations on your purchase of the Edge 491PR Recumbent Bike.  
We're sure that you will be completely satisfied with the product and we invite your comments so that we  
can hear about your success.  
Please write or call our Customer Service Specialists at the address or phone number listed below, or  
contact us on our web site, with any comments or questions you may have.  
Edge 491PR Recumbent 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  
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 (EXB01491)  
5. PART ORDER NUMBER AND DESCRIPTION  
All details depicted in this Owner's Manual, and of the product itself, are subject to change without notice.  
Manual Packet contains: Manual and Warranty Card  
Hex Head Tool w/ Phillips Screw Driver  
6mm Allen Tool  
Fastener Pack:  
8 Phillips head Screws for Back and Seat  
8 M6 Washers  
Electronic  
Console  
Weight in box  
98 lbs.  
Length Width  
55-1/2" 9-3/4"  
Height  
25"  
Book Holder  
Weight out of box Length Width  
93 lbs. 52" 21"  
Height  
Front Handlebar  
with Pulse Grips  
4
5"  
Right Front Cover  
Parts Identification  
Console Tube  
Seat  
Cushion  
Back Cushion  
Front Foot  
Tube  
Seat Carriage  
Handlebar  
Wheel  
Carriage Tube  
Support Tube  
Left Pedal  
Left Front Cover  
Locking Arm Grip  
Locking Arm  
Foot Tube Caps  
Rear Foot Tube  
4
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COMPUTER INSTRUCTIONS (cont.)  
Graphic LCD Display Discription and Function (small window)  
TIME: Press the MODE button until the arrow points to the TIME function. If the TIME is not set, it will  
count up in one- second intervals up to 99.59.  
To set the desired time:  
STEP 1  
Press the ENTER button to enter the TIME setting function.  
Press the "UP" or "DOWN" button to choose your desired workout time. Range- 5:00-99.00.  
STEP 2  
Press START to begin. After workout time is completed the computer will beep for 12 seconds. To stop  
beeping press any key.  
SPEED: Press the MODE key until the arrow points to SPEED. This will display your current speed.  
The display value will be updated every 2-3 seconds.  
DISTANCE: Press the MODE key until the arrow points to the DISTANCE function.  
The computer will count in KM or Miles by using adjustment button on back of console. Once the display  
value reaches 999, it will reset to "0" and count from 0.1 again.  
CALORIE: Press the MODE key until the arrow points to the CALORIE function.  
The computer will count up in 0.1 increments. After the display value reaches 999, it will reset to "0"  
and begin counting from 0.1 again.  
AGE: During the stop mode, press the MODE key until the arrow points to the AGE function. It will  
default at 25.  
STEP 1  
Press the ENTER button to enter the AGE function.  
Press the "UP" or "DOWN" button to input your age. The digit will be flashing.  
Press ENTER to go to another function or START to begin exercising.  
SCAN: User must manually scan through all functions once before computer starts scan mode  
automati.cally.  
PULSE: Press the MODE button until the arrow points to the PULSE function. This will display your  
current heartbeat at a rate in beats per minute.  
The PULSE rate will be displayed after 4 stable pulse signals have been detected. Each pulse signal  
will be accompanied by a symbol flash.  
If there is no pulse input detected for over 8 seconds, the computer will turn off the pulse circuit auto-  
automatically. Press START button to re-start pulse function.  
LCD contrast calibration  
The contrast of the screen can be adjusted by the following steps. During the STOP mode press and  
hold the ENTER and "UP" buttons together for over 2 seconds. This will open the LCD contrast calibra-  
tion mode. Then press the "UP" or "DOWN" buttons to adjust the contrast of the screen. Press START/  
STOP button to set the desired level of contrast. There are 16 levels of contrast.  
17  
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COMPUTER INSTRUCTIONS (cont.)  
PROGRAM GRAPHICS  
PROGRAM 1  
PROGRAM 5  
PROGRAM 9  
MANUAL  
RAMP  
INTERVALS  
PROGRAM 2  
PROGRAM 6  
PROGRAM 10  
ROLLING  
FITNESS TEST  
MOUNTAIN  
PROGRAM 7  
PROGRAM 3  
PROGRAM 11  
RANDOM  
VALLEY  
PROGRAM 43  
PROGRAM 8  
PROGRAM 12  
FAT BURN  
PLATEAU  
Operating Instructions  
STEP 1  
Press START/ STOP key 2 seconds to clear out previous program .  
STEP 2  
Press the "UP" or "DOWN" buttons to choose the desired Heart rate program ( program 11 or 12).  
STEP 3  
Press ENTER for TIME mode. Press the "UP" or "DOWN" buttons for the desired TIME setting.  
STEP 4  
Press ENTER for AGE mode. Press the "UP" or "DOWN" buttons for the desired AGE setting.  
STEP 5  
You are now ready to begin exercising.  
16  
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NOTE: 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.  
ASSEMBLY - Foot Tube  
IMPORTANT  
PLEASE READ ALL INSTRUCTIONS CAREFULLY BEFORE ASSEMBLING.  
5
FIGURE 1  
M8 x 1.25  
CAP NUT  
Step 1. Remove the two M8 x 1.25 x 60 CAR-  
RIAGE BOLTS (1), M8 WASHERS (4)  
and M8 x 1.25 CAP NUTS (5) from the  
FRONT FOOT TUBE (2).  
4
M8  
WASHER  
1
M8 x 1.25 x 60  
CARRIAGE BOLT  
Step 2. Attach FRONT FOOT TUBE (2) to front  
of FRAME (3) with hardware removed  
in Step 1. Make sure to insert BOLTS  
through "square holes" first.  
3
FRAME  
2
FRONT  
FOOT  
TUBE  
FIGURE 1  
9
FIGURE 2  
SUPPORT  
TUBE  
Step 3. Remove the two M8 x 1.25 x 60 CAR-  
RIAGE BOLTS (1), M8 WASHERS (4)  
and M8 x 1.25 CAP NUTS (5) from the  
5
M8 x 1.25  
CAP NUT  
REAR FOOT TUBE (8).  
Step 4. Insert two M8 x 1.25 x 60 CARRIAGE  
BOLTS (1) through "square holes" in  
4
M8  
WASHER  
REAR FOOT TUBE (8), FRAME (3)  
and SUPPORT TUBE (9) and fasten  
with M8 WASHERS (4) and M8 x 1.25  
CAP NUTS (5).  
5
M8 x 1.25  
CAP NUT  
NOTE: It will be difficult to attach  
NUTS, but they will fit. DO NOT  
tighten these NUTS until you  
have completed Step 9.  
8
REAR  
FOOT  
TUBE  
4
M8  
WASHER  
1
M8 x 1.25 x 60  
CARRIAGE BOLT  
3
FIGURE 2  
FRAME  
5
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ASSEMBLY - Seat Frame  
FIGURE 3  
Step 5. Remove BUTTON HEAD SCREW (24) and M8 WASHER (4) from end of CARRIAGE TUBE  
(23).  
Step 6. Push LOCKING ARM up, insert CARRIAGE TUBE (23) through SEAT CARRIAGE (19) and  
release LOCKING ARM. This will hold CARRIAGE TUBE in place.  
Step 7. Remove BUTTON HEAD SCREWS (24) and M8 WASHERS (4) from FRAME (3).  
Step 8. Slide CARRIAGE TUBE (23) over end of FRAME (3) and fasten with hardware removed in  
Step 7.  
Step 9. Attach CARRIAGE TUBE (23) to SUPPORT TUBE (9) with hardware  
removed in Step 5. Secure REAR FOOT TUBE NUTS now.  
19  
24  
SEAT  
CARRIAGE  
BUTTON  
HEAD  
SCREW  
23  
CARRIAGE  
TUBE  
4
M8  
WASHER  
LOCKING  
ARM  
3
FRAME  
9
SUPPORT  
TUBE  
4
M8  
WASHER  
24  
BUTTON  
HEAD  
FIGURE 3  
SCREW  
6
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COMPUTER INSTRUCTIONS (cont.)  
Buttons and Definitions  
MODE: This button selects functions of TIME, SPEED, DISTANCE, CALORIES, AGE, TARGET HEART  
RATE, and PULSE.  
ENTER: This button allows users to set the chosen mode for exercising. (During the STOP mode,  
press the enter button to enter the TIME or AGE setting.  
START/STOP: This button allows the user to STOP or START exercising. (By holding this button for  
2 to 4 seconds the user can enter the initial and rest all values to "0". The monitor will turn off automatically  
after approx. 4.5 minutes of non use. All values will then be reset to "0".  
"UP" BUTTON: This button allows the user to increase the values of the load level, Time, and Age.  
"DOWN" BUTTON: This button allow the user to decrease the values of the load level Time, and Age.  
Graphic LCD Display Discription and Function (large window)  
This system offers 12 programs that you can preset the workout time and will divide the time by 10  
intervals. If you do not preset the workout time the system will count up the workout time in one-  
second increments.  
PROGRAMS 1-10:  
See program graphics on next page.  
STEP 1  
Begin by pressing the START/STOP button for over 2 seconds. This will clear any other chosen  
function.  
STEP 2  
Next press the "UP" or "DOWN" buttons to scroll to the desired exercise program. Then press ENTER.  
The program will be displayed on the LCD window.  
STEP 3  
The TIME setting mode should now be displayed. Press the "UP" or "DOWN" buttons to set the  
desired workout time.  
STEP 4 Press the START button to begin exercising. (If you want to exit the Program press the  
ENTER button.  
Once you begin exercising your present workout interval will be flashing. You can also increase or  
decrease your workout resistance by pressing the "UP" or the "DOWN' buttons. To PAUSE your  
exercising program press the STOP button, then to resume press the START button.  
PROGRAMS 11 and 12:  
These unique programs allow the monitor to adjust the workout resistance according to your heart rate  
automatically. Grasp the pulse rate grips 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.  
Program 11: 60% of max. heart rate. Formula: Max. heart rate = 220 - your age.  
Program 12: 85% of max heart rate. Formula: Max heart rate = 220- your age.  
15  
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COMPUTER INSTRUCTIONS  
INTRODUCTION  
Your bike is equipped with a programmable computer to help you track your progress and motivate you  
to reach your fitness goals.  
This computer provides different programs designed to tailor to your fitness goals. Simply choose the  
program you like, set the time limit and begin exercising - your monitor will then show your pulse,  
approximate calories burned, elapsed time, speed and distance traveled.  
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 abso-  
lutely essential.  
IMPORTANT:  
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.  
FUNCTIONS and FEATURES:  
TIME: Shows your elapsed workout time in minutes and seconds. Your computer will automatically  
count up from 0:00 to 99:59 in one second intervals. You may also program your computer to count  
down from a set value by using the UP and DOWN buttons. If you continue exercising once the time  
has reached 0:00, the computer will begin counting at the programmed time setting. Example: If your  
time setting was 30 minutes and the computer has reached 0:00, the computer will stop tracking time  
after four seconds of inactivity and will continue once you resume exercising.  
SPEED: Displays your workout speed in miles per hour.  
DISTANCE: Displays the cumulative distance traveled during each workout up to a maximum of 99.9  
miles. The distance will be displayed in hundredths of a mile until you reach 10 miles. Then distance  
will be displayed in tenths of a mile. Example: 00.00-9.99 miles, then 10.0-99.9 miles.  
CALORIES: Your computer will estimate the cumulative calories burned at any given time during your  
workout. Calorie expenditure on your computer is based on realistic expectations; however, your  
computer is not individually programmable for all necessary variables to accurately monitor actual  
calories burned.  
AGE: Your computer is age-programmable from 16 to 99 years when you choose program 11 or  
program 12. The default age is 25 years.  
PULSE: Your computer displays your pulse rate in beats per minute during your workout. After your  
workout, the computer will display your average heart rate covering your entire exercise session.  
Pulse handgrips, located on the handlebars enable the user to read his/her pulse rate. By grasping the  
grips and holding firmly the display will read your pulse rate in the display window. This can be read at  
any time in any program.  
14  
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ASSEMBLY - Seat  
25  
SEAT  
CUSHION  
26  
BACK  
CUSHION  
FIGURE 4  
Step 10. Attach SEAT CUSHION (25) to  
SEAT CARRIAGE (19) with  
PHILLIPS HEAD SCREWS  
(27) and M6 WASHERS (28).  
19  
SEAT  
CARRIAGE  
28  
M6  
WASHER  
Step 11. Attach BACK CUSHION (26) to  
one of "four" positions with  
PHILLIPS HEAD SCREWS (27)  
and M6 WASHERS (28).  
27  
PHILLIPS  
HEAD  
SCREW  
Select the proper position  
according to your height.  
27  
PHILLIPS  
HEAD  
SCREW  
28  
M6  
WASHER  
28  
M6  
WASHER  
FIGURE 4  
ASSEMBLY - Handlebar  
19  
SEAT  
CARRIAGE  
29  
HANDLEBAR  
31  
M8  
LOCKNUT  
4
M8  
WASHER  
FIGURE 5  
Step 12. Attach HANDLEBAR (29) to SEAT  
30  
BUTTON  
HEAD  
CARRIAGE (19) with BUTTON  
HEAD SCREWS (30), M8 WASH-  
ERS (4), and M8 LOCKNUTS (31).  
SCREW  
FIGURE 5  
7
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37  
PEDAL  
STRAP  
ASSEMBLY - Pedals  
SHAFT  
FIGURE 6  
Step 13. Thread SHAFTS of PEDALS (34 RIGHT and  
35 LEFT) into CRANK (36) and tighten with  
wrench.  
34  
RIGHT  
PEDAL  
Step 14. Select desired slot and attach PEDAL STRAPS  
(37) to PEDALS (34 & 35).  
36  
CRANK  
37  
PEDAL  
STRAP  
SHAFT  
35  
LEFT  
PEDAL  
FIGURE 6  
ASSEMBLY - Console Tube  
EXTENSION  
PICKUP  
WIRE  
WIRE  
39  
CONSOLE  
TUBE  
24  
BUTTON  
HEAD  
24  
BUTTON  
HEAD  
FIGURE 7  
Step 15. Remove BUTTON HEAD SCREWS  
(24) and M8 WASHERS (4) from  
FRAME (3).  
4
M8  
SCREW  
SCREW  
WASHER  
Step 16. Connect the PICKUP WIRE and  
EXTENSION WIRE to WIRES in  
FRAME (3).  
4
M8  
WASHER  
Step 17. Slide CONSOLE TUBE (39) over  
WIRES and into FRAME (3). Fasten  
with hardware removed in Step 15.  
NOTE: DO NOT pinch wires while at-  
taching CONSOLE TUBE.  
24  
BUTTON  
HEAD  
SCREW  
3
FRAME  
FIGURE 7  
8
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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 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 you 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 or 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... two 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 ìfat-burning phaseî. During this phase your 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 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.  
13  
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HEART RATE TARGET ZONE FOR CARDIOVASCULAR FITNESS  
TABLE 1  
200  
195  
190  
190  
185  
180  
180  
175  
170  
170  
165  
136  
165  
140  
115  
161  
133  
160  
136  
112  
160  
150  
140  
130  
120  
110  
100  
157  
129  
155  
131  
108  
153  
129  
150  
148  
Heart Rate  
(Beats/Min)  
144  
119  
145  
140  
Maximum  
Attainable  
Heart Rate  
127  
105  
123  
119  
85%  
Target  
Zone  
129  
101  
98  
70%  
Target  
Zone  
20 25 30 35 40 45 50 55 60 65 70 75 80  
AGE (YRS)  
TABLE 2  
Exercise  
Week  
Warm Up  
Period  
THR%  
Minutes  
Cool Down Total Sessions  
Total Time  
Per Wk.  
Period  
Time Per Wk.  
1 & 2  
3 & 4  
5 & 6  
7 & 8  
9 & 10  
11 & 12  
4
5
5
5
5
5
60-65% -8  
65-70% -10  
70-75% -15  
70-80% -20  
70-85% -25  
70-85% -25  
5
5
5
5
5
5
17  
20  
25  
30  
35  
35  
3
3
3
3
3
3
51  
60  
75  
90  
105  
105  
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ASSEMBLY - Console & Handlebar  
BATTERY  
DOOR  
FOUR "C" SIZE  
BATTERIES  
FIGURE 8  
Step 18. Remove BATTERY DOOR of CONSOLE  
(40) and insert four "C" SIZE BATTERIES  
and replace BATTERY DOOR.  
NOTE: DO NOT use rechargeable bat-  
teries. Using rechargeable batter-  
ies will cause a short circuit and  
destroy CONSOLE (40).  
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.  
40  
FIGURE 8  
CONSOLE  
44  
BOOK  
HOLDER  
40  
CONSOLE  
FIGURE 9  
SLOT  
Step 19. Insert PULSE WIRES from FRONT  
HANDLEBAR (41) through HOLE in CON-  
SOLE TUBE (39) and pull PULSE WIRES  
up through top of CONSOLE TUBE.  
EXTENSION  
WIRE  
PICKUP  
WIRE  
31  
M8  
LOCKNUT  
Step 20. Attach FRONT HANDLEBAR (41), with  
PULSE GRIPS up, to CONSOLE TUBE  
(39) with MACHINE SCREWS (42), M8  
4
M8  
WASHER  
PULSE  
WIRES  
PULSE  
GRIP  
WASHERS (4), and M8 LOCKNUTS (31).  
NOTE: DO NOT pinch wires between  
HANDLEBAR and CONSOLE  
TUBE.  
42  
MACHINE  
SCREW  
Step 21. Carefully plug PICKUP WIRE, EXTENSION  
WIRE and PULSE WIRES into bottom of  
CONSOLE (40).  
43  
PULSE  
GRIP  
41  
FRONT  
MACHINE  
SCREW  
Step 22. Remove MACHINE SCREWS (43) from  
bottom of CONSOLE (40) and attach CON-  
SOLE to CONSOLE TUBE (39) with MA-  
CHINE SCREWS (43).  
HANDLEBAR  
39  
CONSOLE  
TUBE  
Step 23. Snap BOOK HOLDER (44) into SLOT in  
CONSOLE (40).  
FIGURE 9  
9
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HOW TO BEGIN  
WARNING: Prior to undertaking any exercise, or program of exercise that requires a major in-  
crease in physical activity, consultation with a competent medical authority is strongly  
recommended. In addition, anyone who has a physical handicap, who suffers from 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.  
CAUTION: 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 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.  
10  
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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 workout, 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 workout at a level of 70 to 80 percent of  
your 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. A  
chart is provided for you to log 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 deter-  
mine 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, donít push yourself 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.  
11  
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